12 Protein-Rich Snacks for When You're on the Go

If you have a busy schedule, you probably snack on the go. For many people, that’s unavoidable. The challenge is finding snacks that are both portable and nutritious. Many prepackaged, "convenience" snacks are high in calories, sodium, sugar, and/or unhealthy fats. 

But there are plenty of protein-rich foods that can fuel you up and fill you up, especially when you combine them with other important nutrients like fiber, vitamins, and healthy fats. With just a little planning (and some experimentation), it’s easy to find protein-rich snacks to grab when you’re short on time. 

Here are 12 high-protein snacks for on the go.

1. Plain Greek yogurt

Protein: 14.9 g (per 5.3-oz, single-serve container)

Greek yogurt has more protein than regular yogurt, with nearly 15 g per single-serving container. 

Choose unsweetened Greek yogurt to avoid added sugars and additives. Instead, try sweetening your yogurt with a drizzle of honey. And add nuts, seeds, or fruit (fresh or dried) for extra protein and some fiber.

2. Apple slices with peanut butter

Protein: 7 g (per 2 tbsp of peanut butter)

If you’re craving something crunchy, apples with peanut butter can be an excellent snack.

Apples contain carbohydrates (including fiber), vitamin C, and other antioxidants. Peanut butter provides protein, fiber, and satisfying, heart-healthy fats. Single-serving peanut-butter pouches make it extra easy to grab and go.

3. Smoothies

Protein: Varies

Blending a smoothie at home and taking it along in a to-go cup is a convenient way to get a nutritious snack.

Start with a protein-rich base, like soy milk or cow’s milk. You can add frozen fruit and protein-rich foods like:

• Greek yogurt

• Nut butter

• Silken tofu

• Hemp or sunflower seeds

• Beans (such, as white beans, which have a neutral taste and add a creamy texture)

If you want an extra boost of protein, you can add a scoop of your favorite protein powder. This will add 10 g to 30 g of protein per scoop, depending on the type. Just try to choose a protein powder with less than 5 g of sugar per serving. 

4. Tuna with whole-grain crackers

Protein: 20.1 g (per 3 oz serving)

A pouch of water-packed tuna makes a convenient, low-fat, high-protein snack. Pairing it with whole-grain crackers or crunchy veggie spears adds fiber. 

You can also look for premade tuna salad and crackers in your grocery store’s deli section. Or make your own at home by mixing canned tuna with celery, onions, and mayonnaise or olive oil. Scoop it into a lidded container, and you have a take-along snack that’s ready to go.

5. Hard-boiled egg

Protein: 12.6 g (2 large eggs)

Eggs aren’t just a source of protein. They also contain many other nutrients, including vitamin D, iron, phosphorus, choline, and the essential amino acid, leucine. Leucine is important for building and repairing muscles. 

You can hard boil eggs in advance and store them in the fridge for up to a week. Tuck a couple into a portable container and sprinkle with “everything” seasoning (or whichever seasoning you like best.

6. Low-fat mozzarella string cheese

Protein: 7 g (per stick, or 28 g)

Cheese often gets a bad rap because some types are high in saturated fat, sodium, and calories. But low-fat mozzarella string cheese can make a great portable snack. 

It’s a higher-protein cheese and contains calcium to help keep your bones strong. Choosing a low-fat option limits your saturated fat intake. And string cheese is convenient, since it’s prepackaged, portioned, and ready to toss in your bag — no prep needed.

You can pair string cheese with fresh fruit and/or whole-grain crackers for a balanced snack.

7. Cottage cheese

Protein: 12.4 g (per ½ cup)

Cottage cheese has a lot going for it, in addition to its protein content. It has calcium and phosphorus that help your bones. Some cottage cheese also contains probiotics, which can support gut health. You’ll know that cottage cheese has probiotics if the label says “contains live and active cultures.”

Both full-fat and low-fat cottage cheese can be healthy. Full-fat cottage cheese has saturated fat, which is often linked to heart disease. But dairy fats might not be as harmful as once thought, and it could even support heart health and weight management. The best choice depends on your taste preference, health conditions, and nutrition goals. 

You can eat cottage cheese as-is or:

• Topped with fresh or dried fruit

• Sprinkled with nuts or pumpkin seeds

• As a dip for veggies or whole grain crackers

8. Almonds

Protein: 6 g (per ounce)

Grabbing a quick handful of nuts is an easy snack. And almonds are a particularly nutritious choice. They’re higher in protein, calcium, fiber, and vitamin E, compared to other nuts. And they may help to lower “bad” LDL cholesterol. 

You can buy almonds raw or roasted, or toast them yourself with your favorite seasonings. Try making your own trail mix by combining almonds with unsweetened dried fruit and hemp seeds, which are also an excellent source of protein. 

9. Edamame

Protein: 18.5 g (per cup, shelled)

Edamame are “immature” soybeans that are harvested while they’re still soft and green. Unlike most plant foods, they’re a complete protein, which means they contain all nine essential amino acids that your body needs. What’s more, edamame are packed with fiber, healthy fats, vitamins, and minerals.

You can buy fresh or frozen edamame in the shell, or you can buy edamame that’s already shelled and ready to eat. 

10. Roasted soybeans

Protein: 12.1 g (per ounce)

When soybeans are left to fully ripen, they harden and become even more nutrient-dense than edamame. Ounce for ounce, soybeans have even more protein than steak. 

Soybeans can be processed to make plant-based foods, like tofu, miso, and soy milk. But they can also be dry roasted and eaten as a crunchy, high-protein snack. 

You can usually find roasted soybeans in natural food stores. Or make your own by soaking soybeans overnight, then roasting them in the oven until they’re golden. 

11. Chia seed pudding

Protein: 4.8 g (per ounce, dry)

Chia seeds are another plant-based, complete protein. They’re also packed with soluble fiber that’s good for your gut and overall health. 

It’s not common to eat chia seeds on their own. It’s better to mix them into a moist food or liquid before eating them. This makes them easier to chew and digest. 

Here’s how to make chia-seed pudding:

1. Add 2 tbsp of chia seeds to a small jar or container.

2. Pour in 1 cup of your preferred type of milk.

3. Mix in flavorings of your choice, like berries, nut butter, and/or a bit of natural sweetener, like honey.

4. Cover. 

5. Refrigerate the mixture for at least 30 minutes, or overnight.

For extra protein, spoon a dollop of Greek yogurt on top before eating. 

12. Bone broth

Protein: 10 g (per cup, depending on the recipe)

Most of the protein in bone broth comes from collagen and gelatin. These proteins may support your gut, joints, and skin. You can make bone broth at home or buy premade versions. It’s easy to fill a travel mug with warm bone broth and take it with you.

Why is protein so important?

Protein is an essential nutrient that your body needs for many important processes. Protein serves as the building block of your cells, and it provides energy for your body. It also builds bones, muscle, cartilage, and skin. 

Eating a diet rich in protein supports:

• Weight management

• Faster metabolism

• Postexercise muscle recovery 

• Reducing muscle loss that can happen with aging

• Maintaining a healthy immune system

• Lower blood pressure

High-protein snacks to avoid

Protein is an important nutrient, but that doesn’t mean every high-protein snack is good for you. Some ultra-processed snacks are high in protein, but also contain high amounts of added sugar, sodium, or food additives. 

Examples include:

• Premade protein smoothies

• Jerky sticks

• Chicken nuggets

• Fish sticks

• Some protein bars

• Nuts coated in candy

For the best protein snacks, choose a wide variety of nutrient-dense, minimally- processed foods. 

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Written by:

Ashley Rawlins, PT, DPT

Ashley Rawlins, PT, DPT, has established herself as a specialist in pelvic health. With over a decade of experience as a physical therapist, her diverse career spans clinical practice, academia, and health content creation.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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