15 High-Protein Snacks to Keep You Energized on the Go

Protein is an essential nutrient your body needs to build muscles, maintain skeletal and immune health, and produce hormones and neurotransmitters.

Following a high-protein diet has been shown to benefit health in several ways, including encouraging weight loss, reducing blood sugar, and improving body composition.

Choosing protein-rich snacks can help you hit your daily protein goals.

1. Turkey Sticks

Chomps Free Range Turkey Sticks are a high-protein snack option for on the go. Each individually wrapped stick contains 12 grams of protein and can be paired with other portable snacks like fruit and cheese sticks. They're also carbohydrate-free, making them ideal for low-carb diets.

These shelf-stable snacks can be stored in your bag, desk drawer, or car for easy access when hunger hits.

2. Greek Yogurt

Greek yogurt contains 17 grams of protein in a three-quarter cup serving—nearly double the protein content of regular yogurt.

Keep single-serve containers in a refrigerator at home or work, or pack them in an insulated lunchbox for a portable snack.

3. Pumpkin Seeds

Pumpkin seeds offer 8 grams of protein per quarter-cup and can be added to yogurt or eaten alone.

They’re also rich in nutrients like magnesium, which supports blood pressure and blood sugar control.

4. Hard-Boiled Eggs

A serving of two hard-boiled eggs provides over 12 grams of high-quality protein. Eggs are nutrient-rich and a good source of choline, which supports fetal development—making them a great option for pregnancy.

5. Turkey and Swiss Roll-Ups

Two slices of turkey and two slices of Swiss cheese give you nearly 20 grams of protein. Add lettuce, tomato, or a touch of mustard or mayo for extra flavor and nutrition.

6. Tuna Salad

Canned or packaged tuna contains about 40.6 grams of protein per can—making it one of the most protein-rich snacks available.

It's also rich in omega-3s and vitamins like B12, D, and E. Make a quick tuna salad or toss a can in your lunch bag with fruit for balance.

7. Kefir

Kefir is a drinkable, fermented yogurt containing 9.21 grams of protein per cup. It’s rich in probiotics and calcium, supporting gut and bone health.

Use it as a beverage or in smoothies for a filling snack.

8. Cheese Sticks

A 28-gram mozzarella cheese stick has around 8 grams of protein. These individually wrapped snacks pair well with fruit, eggs, or turkey sticks and are perfect for busy schedules.

9. Jerky

Jerky is shelf-stable and comes in varieties like beef, turkey, or salmon. Salmon jerky provides 14 grams of protein per ounce, while beef jerky has around 10 grams.

Choose low-sodium, low-sugar options to avoid unwanted additives.

10. Cottage Cheese

A 5.3-ounce container of Good Culture Cottage Cheese provides 19 grams of protein.

It’s also packed with calcium, zinc, selenium, and vitamin B12—making it a nutrient-dense snack.

11. Roasted Edamame Beans

One 26-gram serving of roasted edamame contains 11 grams of protein and 4 grams of fiber, helping you stay full between meals.

These crunchy snacks are ideal for weight maintenance and plant-based diets.

12. Roasted Chickpeas

With 12 grams of protein per 2-ounce serving, roasted chickpeas are another excellent plant-based option. They also provide fiber, magnesium, and folate.

13. Protein Bars

Protein bars are a go-to snack for many people. Choose options with 10–20 grams of protein and minimal added sugar.

For instance, Aloha's Chocolate Chip Cookie Dough bar offers 14 grams of protein and under 4 grams of added sugar.

14. High-Protein Smoothie

Prepare smoothies with ingredients like whey protein powder, which has around 25 grams of protein per 28-gram scoop.

Store them in the fridge for easy grab-and-go nutrition during the day.

15. Peanut Butter Packets

A 32-gram squeeze pack of peanut butter delivers 8 grams of protein. These packets are easy to pair with fruit or add to Greek yogurt for a quick protein boost.

Tips for Choosing Snacks

When selecting high-protein snacks, prioritize:

Convenience: Choose ready-to-eat options like cheese sticks or roasted edamame.
Whole Ingredients: Avoid snacks with too many additives.
Balance: Aim to include protein, healthy fats, and some carbs to stay satisfied longer.

Customize snacks to suit your diet—like lower-carb options for ketogenic plans or more fiber-rich choices for digestive health.

Other Considerations

Protein needs vary based on weight, activity level, and health goals. The RDA for protein is 0.8 g/kg (0.36 g/lb) of body weight per day—this is the minimum needed for basic health.

If you exercise regularly, aim for 1.2–2.0 g/kg (0.54–0.9 g/lb). Those seeking fat loss while preserving muscle may need even more.

A dietitian can help personalize your protein intake and recommend meal/snack strategies tailored to your goals.