11 High-Protein Snacks You Can Bring Anywhere

Illustrated by Abbie Winters
It seems like everyone’s looking for ways to eat more protein. And there’s a good reason for it, too: Often known as the “building block” of the body, protein is important for repairing tissue and fighting infection. You’ve also probably heard that your body uses protein for energy, and that it's satiating, meaning it's what makes your meals and snacks filling and more satisfying.

It's important to build protein into your snacks, especially, because while a bag of chips or a handful of candy is certainly tasty, it likely won't keep you satisfied until dinner. High-protein snacks also help keep your blood sugar even (so you don't experience an energy rush and subsequent crash), explains Lara Metz, RDN.

When picturing high-protein foods, many people’s minds immediately jump to meat. But grilled chicken isn't the only way to get a healthy dose of protein. To help you out, we asked a handful of our favorite registered dietitians for their favorite protein-packed snack ideas. Click through to check them out.
Advertisement
1 of 11
Illustrated by Abbie Winters
Smoked Turkey & Cut-Up Apple
Buy a package of sliced turkey and a few apples. You can roll up two or three slices and place them in a baggie with apple slices for a sweet and savory snack you can take on the go. Plus, two ounces of turkey breast has about 12.2 grams of protein.
2 of 11
Illustrated by Abbie Winters
Smoked Salmon & Avo On A Rice Cake
Uh, yum. “One of my favorites is a rice cake with avocado spread on top, and smoked salmon on top of that. SO GOOD,” Giovinazzo says. You can buy smoked salmon already sliced and cooked in the deli.
Advertisement
3 of 11
Illustrated by Abbie Winters
Cottage Cheese
Cottage cheese may have been pushed on the back burner in favor of Greek yogurt as far as the protein-packed dairy favorite goes, but it definitely deserves some more respect. In one eight-ounce serving of 2% fat cottage cheese, you can get in a whopping 23.6 grams of protein.
4 of 11
Illustrated by Abbie Winters
Greek Yogurt
One 5.3-ounce container of Chobani’s plain, nonfat Greek yogurt has 15 grams of protein. Eat it by itself or add some fruit and granola and you’re good to go.
5 of 11
Illustrated by Abbie Winters
Roasted Edamame
Edamame: the mean, green, protein machine. One cup of prepared edamame has about 18 grams of protein.
6 of 11
Illustrated by Abbie Winters
Hard-Boiled Eggs
For a classic favorite that’s high in protein, hard-boil your eggs on Sunday night, sprinkle some salt and pepper on top, and keep them in the fridge for an easy on-the-go snack during the week. One large egg has about six grams of protein.
7 of 11
Illustrated by Abbie Winters
Almonds
Almonds are a popular high-protein snack for a reason. Full of fiber as well as omega-3 fatty acids, one ounce of dry-roasted almonds also has about six grams of protein. So crunch on, almond lovers.
Advertisement
8 of 11
Illustrated by Abbie Winters
Protein Pancakes
Looking for a creative way to cook eggs? Try making them into protein pancakes. All you have to do is mash up one banana, whip two eggs, and combine. Then pour the egg-banana mix onto a hot pan the way you would with regular pancakes, says Erica Giovinazzo, MS, RD, of Brick Los Angeles. Make a batch of these on Sunday night, and you can add them to your lunch bag all week long.
9 of 11
Illustrated by Abbie Winters
Cashews
Dry-roasted cashews contain around 4.7 grams of protein per serving (roughly 1 ounce), and you can easily (and relatively cheaply) buy these in bulk and pre-portion them into to-go baggies.
10 of 11
Illustrated by Abbie Winters
Broad Beans
Also known as fava beans, these guys pack in almost 13 grams of protein per cup. In folklore, they’ve had the reputation of causing everything from good luck to destruction (and then there's that creepy scene from The Silence Of The Lambs, shudder), but you can just throw them in your salad or eat them roasted with olive oil and salt. Or crush them up and spread them on bread for a protein-packed crostini.
11 of 11
Illustrated by Abbie Winters
Hemp Seeds
These nutty-tasting seeds are super versatile. Sprinkle them on salads, yogurt, or smoothies to add 3.16 grams of protein per tablespoon to any snack.
Advertisement