15 High-Protein Snack Options for Busy Days

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.

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

These shelf-stable sticks can be stored in your bag, desk drawer, or car so you always have a healthy snack option available when hunger strikes. 

Greek yogurt contains 17 grams of protein in a three-quarter cup serving. Greek yogurt provides around double the protein of regular yogurt, making it a better option for those trying to increase protein intake.

Individually portioned Greek yogurt can be packed into an insulated lunchbox or stored in a refrigerator at home or work for a quick, portable snack.

Pumpkin seeds contain 8 grams of protein per quarter-cup serving. They are portable and can be added to other high-protein foods, like Greek yogurt, for an extra protein boost.

Pumpkin seeds are also high in essential vitamins and minerals like magnesium, which is needed for blood sugar and blood pressure regulation.

Hard-boiled eggs are portable, filling, and can be paired with many other foods to make complete, protein-rich snacks. A serving of two hard-boiled eggs contains over 12 grams of high-quality protein.

Eggs are also rich in nutrients like choline, which is critical for fetal growth and development. This makes hard-boiled eggs a smart snacking option during pregnancy.

If you’re looking for a quick snack packed with protein, try turkey and cheese roll-ups.

Roll-ups made with two slices of turkey and two slices of Swiss cheese provide just under 20 grams of protein. Adding lettuce, sliced tomatoes, and mayo or mustard can make them healthier and more flavorful.

Canned or packaged tuna is a shelf-stable snack option packed with protein. 

One can of tuna contains 40.6 grams of protein, making it one of the most protein-rich snacks available. Tuna is also high in anti-inflammatory omega-3 fats and other essential nutrients like selenium and vitamins D, B12, and E.

Make tuna salad for a midday snack or toss a can of tuna in your lunch bag with a piece of fruit for a balanced, high-protein snack. 

Kefir is a fermented, protein-rich yogurt drink. A cup of kefir contains 9.21 grams of protein, making it a filling beverage option. You can enjoy kefir as a portable drink or use it to make high-protein smoothies and shakes.

Kefir is a good source of probiotics, like lactic acid bacteria, which support gut health by promoting the growth of beneficial bacteria in the large intestine. It also contains calcium, a mineral important for skeletal and heart health.

Individually wrapped cheese sticks are a portable, high-protein snack option that can be paired with other high-protein foods, like eggs and turkey sticks. 

There are many cheese snacks, including those made with cheddar, parmesan, and mozzarella. A 28-gram mozzarella cheese stick packs 8 grams of protein, making it a filling snack between meals.

Jerky is a shelf-stable, portable snack option that can help you hit your protein goals. There are several types of protein-rich jerky, including beef, turkey, and salmon, all of which can fit into a healthy diet.

An ounce of salmon jerky packs 14 grams of protein, while the same serving of beef jerky contains 10 grams. It’s best to purchase low-sodium options made without added sugar when buying jerky. Many jerky products are high in added salt and sugar, which can harm health if overconsumed.

Cottage cheese is a high-protein, dairy-based snack that you can buy in individually portioned containers. A 5.3-ounce snack cup of Good Culture Cottage Cheese contains 19 grams of protein. 

In addition to protein, cottage cheese contains vitamins and minerals like B12, calcium, selenium, and zinc.

Edamame are immature soybeans that are loaded with protein. A 26-gram package of The Only Bean Crunchy Dry Roasted Edamame contains 11 grams of protein. The same serving packs 4 grams of fiber, which, like protein, promotes feelings of fullness by slowing digestion.

Snacking on high-fiber, high-protein foods, like edamame, can help you feel more satiated between meals, which can support healthy weight maintenance. 

Like edamame, chickpeas are an excellent high-protein snack option for those on plant-based diets. A 2-ounce serving of Biena Roasted Chickpeas provides 12 grams of protein. 

In addition to protein, chickpeas are a good source of fiber and several vitamins and minerals, like magnesium and folate.

Protein bars are one of the most popular snacking options for people on high-protein diets. When shopping for protein bars, it’s best to avoid products high in added sugar. 

For example, an Aloha Chocolate Chip Cookie Dough protein bar contains 14 grams of protein and under 4 grams, or 1 teaspoon, of added sugar, making it a healthy and filling choice.

You can whip up smoothies in bulk and store them in individual containers in your fridge for a quick and portable snack option.

To make your smoothies protein-rich, choose high-protein ingredients, like whey protein, which contains 25 grams per 28-gram serving.

Peanut butter is a high-protein spread you can pair with fresh fruit or mix into snacks like Greek yogurt.

A 32-gram squeeze pack of Once Again Organic Creamy Peanut Butter contains 8 grams of protein and can be taken to work or while running errands for a convenient protein source. 

When choosing high-protein snack options for busy days, it’s important to consider factors like nutrition and portability. 

You’ll want to choose premade snacks, like prepackaged cheese sticks, protein bars, or roasted edamame, or purchase ingredients for snacks you can easily take on the go, like smoothies. 

It’s always best to purchase snacks made with whole, nutritious ingredients, and free from or low in additives like added sugar and salt. 

Lastly, you’ll want to opt for balanced snacks whenever possible. This can mean pairing a turkey stick with a piece of fresh fruit and nut butter, covering your bases for protein, fat, and carbohydrates.

Consider your dietary preferences and health goals, and adjust your snacks accordingly. For example, someone following a low-carb, high-protein diet will want to choose snacks lower in carbohydrates and higher in protein. 

Your daily protein needs depend on factors like your body size, health goals, and activity levels. 

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (0.36 grams of protein per pound). The RDA is the minimum amount of protein necessary to prevent health issues and meet the body’s amino acid requirements, not the amount needed for optimal health.

Research suggests that active people who regularly exercise should consume 1.2-2.0 grams per kilogram of body weight per day (0.54-0.9 grams per pound) to maintain their muscle mass. People trying to lose body fat while building or maintaining their muscle mass may need even more protein.

If you have questions about how much protein you should aim for on a daily basis, it’s best to consult a healthcare provider like a registered dietitian. They can help you decide how much protein to consume and recommend meals and snacks if needed. 

Though focusing on protein can help you reach your health goals, it’s also important to ensure you follow a balanced diet by consuming healthy sources of carbohydrates and fats. 

When trying to boost your protein intake, incorporating more protein-rich snacks in your diet can help you hit your daily intake goals. 

Snacks like cottage cheese, roasted chickpeas, protein bars, and turkey sticks are high in protein and portable, making them a great choice for busy days.