Snacks might be helpful if you have a hectic lifestyle and are pressed for time between meals. Snacking may be a helpful solution for you. However, it is crucial to choose nutrient-dense snacks that will sustain your energy levels and keep you feeling full for a more extended period. Unfortunately, many snacks available in the market today are loaded with sugar and refined carbohydrates, which may make you feel hungry and cause you to crave more. But fear not, protein-rich snacks are the key to keeping you satiated and energized throughout the day. Protein slows down digestion, stabilizes blood sugar levels, and triggers hormones that curb appetite.
Whether you’re a meat lover or a vegan, incorporating protein-rich meals from a variety of sources into your diet is crucial for your overall health. Still, you might be wondering how to get your protein fix from on-the-go snacks. Here are 19 high protein snacks that are healthy and portable.
High Protein Snacks That Are Healthy and Portable
1. Trail mix
Trail mix is a delicious snack is made by combining dried fruit, nuts, and occasionally grains and chocolate. It’s an excellent source of protein, and by adding almonds and pistachios, you can increase the protein content even more. Not only will it give your body the protein it craves but also satisfy your hunger. Just remember to enjoy trail mix in moderation, as it’s high in calories due to the nuts and dried fruit. A handful is a fair and satisfying portion size.
2. Tuna
Tuna is a simple and healthy snack that is packed with protein. A 3-oz portion of canned tuna contains an astounding 20 g of protein, making it an excellent choice for gaining muscle mass, reducing or maintaining weight, or just keeping your body in good condition. Besides, tuna is high in several mineral substances, including selenium and B vitamins, and has a substantial amount of omega-3 fatty acids. Therefore, canned or pouch tuna is an excellent and convenient food choice for those looking to maintain a healthy and balanced diet.
3. Hard-boiled eggs
Eggs are an incredibly nutritious food that provides almost every nutrient your body requires. They contain a wide range of trace elements and B vitamins, making them a nutrient-dense food. Since it can be used in various recipes, it can be eaten in a variety of ways. For instance, hard-boiled eggs are an excellent snack when you’re on the go. They contain six grams of protein, which can keep you full and satisfied until your next meal. Moreover, eggs’ satiating effect can help you reduce your calorie intake later in the day.
4. Peanut butter celery sticks
Peanut butter celery sticks are a healthy and nutritious snack that can be included in a ketogenic diet. These sticks are low in carbs and high in protein, fiber, and healthy fats. With 9g of protein from peanut butter in each meal, this snack has been shown to help you feel fuller for longer, thanks to their healthy fats and fiber. Plus, eating peanut butter and peanuts between meals has been shown to help you feel fuller for longer, thanks to their healthy fats and fiber. With healthy fats and fiber, Celery sticks are definitely one of the best high protein snacks that are healthy and portable.
5. No-bake energy bites
Energy bites are a no-bake snack made by combining nut butter, oats, seeds, and other ingredients. They are easy to make and can be prepared in advance, making them a perfect on-the-go snack. To add even more protein, use protein powder. The result – You get to enjoy a delicious and nutritious snack that fuels your body with wholesome ingredients. It’s one of the notable high protein snacks that are healthy and portable.
6. Roasted chickpeas
Garbanzo beans, also known as chickpeas, are a type of legume that offers an impressive nutritional profile. They are an excellent source of dietary fiber, making them a great snack choice for vegetarians and vegans who are concerned about their health. Chickpeas are also rich in manganese, iron, magnesium, phosphorus, copper, and folate. Their high fiber content and other nutrients may help to reduce the risk of heart disease, type 2 diabetes, and certain types of cancer.
7. Baked tofu
Tofu has a high protein content. It can be included into any diet as a nutritious source of protein, even though it’s best recognized for being vegetarian and vegan-friendly. Tofu is prepared by grinding, cooking, and pressing soybeans to form a solid curd. Baked tofu cubes are convenient to take with you and eat on the go. Check out this recipe for crispy-coated baked tofu, which is tossed with spice and vegetable oil.
8. Roasted watermelon seeds
You can try roasting watermelon seeds for a crunchy and filling snack. Not only are these seeds delicious, but they are also packed with iron, zinc, and protein. With about 8 grams of protein in each ounce of roasted watermelon seed kernels, you can enjoy a nutritious snack anytime. You have two options for roasting watermelon seeds: pre-roasted or baked. And if you’re looking to switch up your peanut butter game, you can try watermelon seed butter.
9. Protein bars
Eating protein bars is a simple way to consume a lot of protein. However, many store-bought protein bars contain excessive amounts of sugar, sweeteners, and other unnecessary additives. You can prepare a batch of homemade protein bars using this recipe that includes protein powder, seeds, and dried fruit. Each bar contains nine grams of protein. If you prefer a lighter snack, you can skip the chocolate topping. If you prefer to buy protein bars, look for healthier options with fewer ingredients.
10. Canned salmon
Canned salmon is a great high-protein snack that you can take with you anywhere you go. Just 1 oz (28 g) of canned salmon contains more than 6 g of protein, as well as other important nutrients like niacin, vitamin B12, and selenium. Additionally, salmon is a great source of omega-3 fatty acids, which can help reduce the risk of heart disease, depression, and dementia due to their anti-inflammatory properties. You may add a tiny bit of spice and salt to the canned salmon to improve its flavor, or you can eat it simple. It also pairs well with chopped vegetables or crackers.
11. Chia pudding
Chia pudding has gained popularity as a snack recently, and for a good cause. Not only is it full of protein, but it tastes good and is good for you. They are also well-known for having a high level of omega-3 fatty acids, which has several health advantages. Use soy milk or cow’s milk—both of which are strong in protein—to make chia pudding that is packed with protein. Your pudding will have 8 g of protein from one cup of cow’s milk and, depending on the brand, roughly 7 g from soy milk. Let the milk steep with the chia seeds for several hours, or until the consistency of pudding is achieved.
12. Homemade granola
Granola is a type of baked snack made with nuts, rolled oats, and honey or another sweetener. However, store-bought Granola has a relatively low protein content but a high sugar and calorie content. You may make your own granola at home if you want it to have less sugar and more protein. Toss in some nuts, seeds, and oats, like in this recipe, and bake. Granola can be heavy in calories, even though it’s healthful when consumed in moderation. Think about adding a tiny bit of granola to berries or yogurt in a cup.
13. Edamame
Mature soybeans still in their pods are known as edamame beans. They’re a quick and simple snack that’s strong in nutritional value. With 18 g of protein and significant levels of vitamin K and folate, one cup of edamame has almost every nutrient you could possibly need. To enjoy the hot edamame while on the road, simply transfer it to a portable container. You can add your preferred spices and seasonings to edamame to make it taste better.
14. Canned sardines
Canned sardines are a convenient and nutritious snack, although they are not very popular. These small fish are packed with calcium, protein, and other essential minerals. Sardines contain omega-3 fatty acids, which can help reduce inflammation in the body and protect the heart. Their taste is salty and slightly more fishy than tuna, according to some people. Many people enjoy eating them straight from the can, with crackers, or cooked in Mediterranean-style dishes.
15. Quinoa
Quinoa is a superfood that’s worth incorporating into your diet. Not only is it gluten-free, but it’s also packed with protein, vitamins, and minerals. With 8 grams of protein in just one cup of cooked quinoa, it’s an excellent alternative to rice. Its chewy, nutty texture also gives any meal an enticing flavor. If you’re looking for a healthy snack, try quinoa as hot cereal with a sprinkle of cinnamon and a drizzle of honey. Alternatively, it can be combined with a green salad to make a filling and healthy supper. Don’t miss out on the benefits of this versatile and delicious food!
16. Cheesy Seasoned Popcorn
Popcorn is a popular and nutritious snack that contains essential minerals and vitamins such as manganese, magnesium, phosphorus, zinc, and B vitamins. Moreover, it provides a substantial amount of fiber, with 4 grams of fiber per ounce. Popcorn, by itself, does not have a high protein content, but it can make you feel full. However, by adding nutritional yeast, which contains 5 grams of protein per 2 tablespoons, you can significantly increase the protein content. Nutritional yeast is a vegan-friendly source of protein that also imparts a delightful cheese-like flavor.
17. Single-Serve Oatmeal Packets or Cups
Quick oatmeal packs are the perfect nutritious snack on the go. With serving sizes ranging from 150 to 200 calories, they’re a great source of fiber, calcium, magnesium, phosphorus, and potassium. The best part? You can easily make them yourself by carrying a packet or cup and asking for hot water at your local coffee shop or fast-food establishment. For an extra energy boost, add some chopped banana and unsalted almonds to your plain oatmeal.
18. Turkey Roll Ups
Turkey roll-ups are a delicious and high-protein snack option. These tasty and nutrient-dense snacks are made by sandwiching cheese and vegetables between turkey breast pieces. To make these roll-ups, take a plate, place a slice of turkey breast on it, add a slice of cheddar cheese, a cucumber strip or a pickle, and a tomato slice. Then roll everything up into a wrap. With the additional minerals and fiber from the cucumber and tomato, each wrap offers approximately 12 g of protein from the turkey and cheese.
19. Jerky
Jerky is a delicious and convenient snack made from beef that has been cut into strips, dried, and trimmed of fat. It can also be made from fish, poultry, and turkey. However, store-bought jerky often contains artificial additives and excessive sugar. Thus, the best alternative is to make your own jerky with beef and a few ingredients. This way, you can avoid consuming harmful additives and enjoy a healthier and more flavorful snack.
The Final Word
So, those were the 19 high protein snacks that are healthy and portable. As much as these snacks are delicious, you may enhance your protein consumption by consuming more protein-dense snacks such as Greek yogurt, tofu, rice cups, almonds, and deli chicken. You can also consult a dietitian to further understand and meet your requirements for protein.
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