What is a good high-protein snack on the go?

December 16, 2025 •

4 min read

Studies show that consuming protein can increase satiety and help curb cravings, making it a powerful tool for weight management and energy regulation. Understanding what is a good high-protein snack on the go can be a game-changer for busy individuals looking to sustain energy and manage hunger throughout the day.

Quick Summary

Explore a variety of delicious and convenient high-protein options, from grab-and-go choices like nuts and jerky to simple homemade recipes like protein balls.

Key Points

Variety is Key: Combine different high-protein snacks from both plant and animal sources, like nuts, seeds, and jerky, to get a broad range of essential nutrients.
Non-Refrigerated Options: For maximum convenience, choose portable, non-perishable options such as nuts, seeds, roasted chickpeas, and low-sodium jerky.
Smart Store-Bought Choices: When purchasing protein bars or other packaged snacks, always read labels to select options that are low in sugar and high in protein.
Easy Homemade Snacks: DIY protein bites or deli meat roll-ups offer a cost-effective and healthier way to control ingredients and avoid unwanted additives.
Dairy for Freshness: Greek yogurt, cottage cheese, and hard-boiled eggs are excellent choices if you have access to refrigeration, offering high-quality, complete protein and other nutrients like calcium.
Satiety and Energy: High-protein snacks help promote fullness and stabilize blood sugar, making them an effective way to manage hunger and sustain energy between meals.

Why Choose High-Protein Snacks?

Protein is an essential macronutrient that plays a crucial role in repairing tissues, building muscle, and producing hormones and enzymes. Unlike simple carbohydrates, protein digests more slowly, which promotes a feeling of fullness and helps stabilize blood sugar levels. For individuals with busy schedules, incorporating a high-protein snack is an efficient way to prevent a mid-afternoon slump and keep energy levels steady between meals.

Readily Available High-Protein Snacks

For those moments when you need a fast and easy option with no preparation, several items from the grocery store check all the boxes. Many of these also do not require refrigeration, making them perfect for carrying in a bag or keeping at a desk.

Nuts and Seeds: Almonds, walnuts, pistachios, and pumpkin seeds are excellent sources of plant-based protein, healthy fats, and fiber. A handful of mixed nuts can provide a significant protein boost and satisfying crunch. Portion control is key due to their high calorie density.
Beef Jerky or Meat Sticks: Low-sodium beef or turkey jerky provides a lean, protein-packed, and highly portable snack option. When choosing jerky, opt for versions that are lower in sugar and sodium to avoid unnecessary additives.
Protein Bars: The market is flooded with pre-packaged protein bars, but quality can vary. Look for bars with a minimal number of ingredients, at least 15 grams of protein, and low sugar content.
Roasted Chickpeas: For a crunchy, savory alternative to chips, roasted chickpeas are a great choice. They are high in both protein and fiber, promoting sustained fullness. They can be purchased pre-seasoned or easily made at home.
Canned Tuna or Salmon: Small, individual-serving cans of tuna or salmon, often packed in water, can be eaten with crackers or on their own for a potent dose of protein and omega-3 fatty acids.

Homemade and Meal-Prepped Protein Snacks

If you have a little extra time on weekends, meal-prepping snacks can provide even healthier and more cost-effective options, often without added sugars and preservatives.

DIY Protein Bites and Energy Balls

These customizable, no-bake treats are incredibly simple to make and ideal for on-the-go snacking. Here's a basic formula:

Ingredients: Blend 1 cup rolled oats, 1/2 cup nut butter (almond or peanut), 1/4 cup honey or maple syrup, 1/3 cup vanilla or chocolate protein powder, and optional mix-ins like chia seeds, shredded coconut, or mini chocolate chips.
Instructions: Mix all ingredients in a bowl until a thick dough forms. Roll into bite-sized balls and refrigerate for at least 30 minutes to set. Store in an airtight container for up to a week.

Portable Deli Meat Roll-Ups

Create a quick, low-carb snack by rolling up thin slices of lean deli meat, such as turkey or ham, with a slice of cheese or a smear of hummus inside. Adding a vegetable like cucumber or bell pepper can increase crunch and nutritional value.

Dairy-Based Snacks (Requires Refrigeration)

For those with access to a cooler or fridge, dairy-based snacks are another excellent source of high-quality, complete protein.

Greek Yogurt: Greek yogurt is strained, giving it a much higher protein content than regular yogurt. An unsweetened, plain variety can be topped with berries or a sprinkle of nuts for added flavor and fiber.
Cottage Cheese: A half-cup of cottage cheese provides a hefty dose of protein and is rich in casein, a slow-digesting protein that keeps you feeling full longer. It pairs well with fruit, pepper, or savory seasonings.
Hard-Boiled Eggs: A classic for a reason, hard-boiled eggs are a simple, nutrient-dense, and satisfying snack. They can be prepped in batches and kept in the fridge for several days.

Comparison Table: On-the-Go High-Protein Snacks


Snack Option	Protein Per Serving	Convenience	Refrigeration Needed?	Best For...
Protein Bar	15-25g+	Very High (pre-packaged)	No	Maximum convenience, post-workout fuel
Mixed Nuts	6-8g (1 oz)	High (bagged or bulk)	No	Office snack, balanced energy
Beef Jerky	8-12g+ (per stick)	High (individually wrapped)	No	Savory cravings, travel
Roasted Chickpeas	7-8g (1/3 cup)	High (purchased) or Medium (homemade)	No	Crunchy cravings, plant-based
DIY Protein Bites	5-10g+ (per bite)	Medium (requires prep)	No (short-term)	Controlled ingredients, sweetness
Greek Yogurt	10-25g (per cup)	Medium (requires cooler)	Yes	Fresh and creamy texture, probiotics
Hard-Boiled Eggs	~6g (per egg)	Medium (requires cooler)	Yes	Simple, nutrient-dense, filling

Making the Best Choice for You

Finding the perfect high-protein snack on the go depends on your personal preferences, dietary needs, and lifestyle. If you prioritize convenience and non-perishable options, nuts, seeds, or jerky are excellent choices. For those able to carry a cooler, Greek yogurt, cottage cheese, and hard-boiled eggs offer different textures and flavors. Homemade options like protein bites allow for maximum control over ingredients and nutrition. For optimal benefits, aim to vary your choices throughout the week to ensure you get a broad range of nutrients from both plant and animal sources. Protein consumption, paired with a balanced diet, is a simple yet effective strategy for maintaining steady energy levels throughout a busy day.

For more information on the health benefits of protein sources, you can consult resources like the Dietary Guidelines for Americans.

Frequently Asked Questions

Excellent non-refrigerated options include mixed nuts, pumpkin seeds, beef or turkey jerky (low-sodium), roasted chickpeas, and low-sugar protein bars. Canned tuna or salmon pouches can also be an easy, portable protein source.

Yes, but it is important to choose wisely. Look for bars with at least 15 grams of protein and less than 8 grams of sugar. Check the ingredients list for whole foods rather than excessive added sugars or artificial additives.

Great vegetarian options include nuts, seeds, roasted edamame, and store-bought or homemade protein bites made with oats and nut butter. Vegan jerky is also an option for those seeking a chewier texture.

Yes, both are excellent sources of high-quality protein, but they do require refrigeration. They can be transported in a small cooler with an ice pack for a fresh, creamy snack.

Simple options include no-bake protein balls using a food processor and pre-made hard-boiled eggs. Another quick idea is to assemble deli meat and cheese roll-ups in a reusable container.

To increase satiety, combine protein with fiber and healthy fats. For example, pair nuts with an apple, or add chia seeds to Greek yogurt.

For weight loss, choose protein snacks that are also low in calories and sugar. Examples include hard-boiled eggs, low-fat Greek yogurt, and beef jerky with minimal additives.