31 Healthy & Portable High Protein Snacks

  1. Cottage-Style Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit.
  2. Beef or Turkey Jerky: Low-sodium, natural, or lightly-flavored options are a great source of protein. And this chewy snack is super-portable and keeps fresh for months when packed properly.
  3. Mixed Nuts or Trail Mix: A handful of mixed nuts with dried fruit for some added sweetness is a great snack.
  4. Pumpkin Seeds: The seeds make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein.
  5. Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. They’re an easy on-the-go snack.
  6. Deli Rollup: Top 2 slices of low-sodium deli meat (turkey, chicken, or roast beef) with 1 slice of low-fat cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!
  7. Nut Butter Boat: Try loading a few celery sticks with 1 tablespoon of peanut butter topped with a few raisins. If you’re not a fan of celery, scoop out the middle of an apple and fill with a peanut butter!
  8. Mini Bean-and-Cheese Quesadilla: Fold ½ cup black beans, 1 Tbsp salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a nonstick pan until cheese is melted and tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for easy transport.
  9. Shake It Up: The combinations are endless with protein shakes. The “Protein Creamsicle”: 1 scoop vanilla whey protein powder, ½ cup orange juice, and 1 cup ice blended until smooth.
  10. KIND Bar: Their classic varieties are a great source of protein from the all-nut base (about 5 to 7 grams per bar). Comes in a variety of flavors.
  11. Easy Oatmeal Raisin Cookie: In a microwave-safe bowl (or mug), mix ¼ cup oats, 1 tsp brown sugar, 1 Tbsp flour, 1 egg white, ¼ tsp vanilla extract, ¼ tsp baking powder, 1 tsp cinnamon, and 1Tbsp raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds.
  12. Tofu Sticks: When sliced into sticks and baked, firm tofu can make a great snack food, especially if it’s served with a side of homemade tomato or teriyaki dipping sauce — just don’t overdo it!
  13. Chunky Monkey Shake: Blend 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of low-fat milk with a tsp of unsweetened cocoa powder.
  14. Edamame Poppers: One cup of the pods offers about 17 grams of protein. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.
  15. Hummus Dippers: Put 2 tablespoons of a favorite hummus in the bottom of a travel mug. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) in the hummus, screw on the top, and throw in a backpack or purse for an easy, on-the-go, super-healthy snack.
  16. Soy Milk Smoothie: Try blending 1 cup of your favorite flavor of soy milk with 1 cup of frozen blueberries or raspberries (for added fiber and antioxidants).
  17. Portable Cheese Platter: Make yourself a mini cheese plate with a reduced-fat string cheese (or 2 slices of cheese), two whole-grain crackers, and a few roasted almonds and apple slices.
  18. Banana Nutter: Top a rice cake with 2 Tbsps of peanut butter and half a banana, sliced. Sprinkle with cinnamon for some extra healthy benefits!
  19. Silver Dollar Protein Pancakes: Mix 4 egg whites, ½ cup of rolled oats, ½ cup of low-fat cottage cheese,  tsp of baking powder, and ½ tsp of pure vanilla extract. Cook on a preheated griddle (medium-low heat) until mixtures bubbles, flip and cook for another 60 seconds. Top with fresh berries or sliced banana.
  20. Chocolate Milk: Low-fat chocolate milk is actually a good source of protein. Just try to find one that’s low in sugar!
  21. “Get Greek” Berry Parfait: Top ½ cup plain Greek yogurt with ½ cup fresh berries and 1 tablespoon sliced roasted almonds.
  22. Grape-and-Cheese Sticks: Slice a half-inch thick slice of cheddar cheese into 6 small squares. Grab 6 grapes. On 6 toothpicks, stack the grapes and cheese, and enjoy!
  23. Almond Butter Toast Sticks: Toast 2 slices of whole-grain bread, and cut into ½-inch strips. Place 2 Tbsps of peanut butter in the bottom of a container with a top (a travel mug or mason jar), stick the toast sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out the door!
  24. A Little Lentil: Lentils are great protein-packed legumes that are easy to turn into super, shelfstable salads. One cup has a whopping 22 grams of protein in just 300 calories!
  25. Perfect Little Parfait: Top ½ cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a small drizzle of honey. Add 2 Tbsp of toasted oats for a protein-packed crunch!
  26. Mini Black-Bean Mash Taco: Heat ½ cup of black beans in the microwave with 1 Tbsp of salsa. Mash with a fork and fold it inside a small (4 to 6-inch) tortilla.
  27. Gobble, Gobble: Slice one piece of whole-grain bread in half, and top with 2 slices of roasted turkey, 1 slice of Swiss cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard, and 1 teaspoon of dried cranberries.
  28. Protein Bar: It’s all about finding the right bar. That means one that’s not weighed down with extras like sugar, fat, and calories (some options can even be as bad as candy bars!). Look for bars that are less than 200 calories, at least 3 grams of fiber and no more than 15 grams of sugar.
  29. Overnight Choco-Oats: In a container with a secure lid, mix ½ cup oats, 1 cup milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight. For some extra sweetness, add ½ a mashed banana!
  30. Recovery Rice Crispies: In a large bowl, mix 1½ cups Rice Krispies, 1½ Tbsp honey, 2 Tbsp butter or margarine, ½ cup plain oatmeal, ½ tsp vanilla extract, 1 scoop vanilla whey protein powder. Spread into 9×9 baking pan coated with cooking spray. Bake at 325°F for 10-15 minutes or until crisp.
  31. Blueberry Flax Microwave Muffins: Mix ¼ cup quick-cooking oats, ¼ cup fresh or frozen blueberries, 1 tsp baking powder, 2 Tbsp ground flax, 2 tsp of cinnamon, 1 tsp of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy as a midmorning snack.

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