10 Easy, High-Protein Snacks You Can Eat on the Go

These easy, high-protein snacks can support your metabolism while shooing away cravings.
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For many people, eating three meals a day isn't enough to completely stave off hunger, especially if you're very active and work out often. Snacks can help fill this void between meals by providing you with important nutrients.


When it comes to choosing a nutritious snack, it's best to go for high-protein foods over those high in fat and carbohydrates, McKenzie Hall Jones, RD, a registered dietitian nutritionist based in Los Angeles, tells LIVESTRONG.com.

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"Many protein sources also contain other good-for-you-nutrients, such as healthy fats in nut butters, fiber in hummus or calcium in dairy," Jones says.

Protein also makes a great snack because it keeps you fuller longer, stabilizes your blood sugar and helps repair muscles after a tough workout.

To make it as easy as possible to fit high-protein snacks into your day, here are portable options with at least eight grams of protein and require only five ingredients or less.

1. Chocolate-Peanut Popcorn

All you need is popcorn, mini chocolate chips and roasted peanuts to create this high-fiber snack.
  • Calories:‌ 283
  • Protein:‌ 10 grams


Sweet and salty, this simple snack may taste like dessert, but it has almost a quarter of your daily fiber requirement (a nutrient most people don't get enough of), healthy fats and protein.

Unlike the movie-theater candy versions and buttery popcorn, you get the taste-tempting flavor and benefits without all the sugar and saturated fat.

The bonus: Eating more whole grains, like popcorn, is linked to a lower risk of heart disease and supports gut health, according to an April 2013 review in ‌Nutrients‌. It's so good that it will be hard to stop snacking, so make sure to stick to a three-cup serving! Prepare a big batch of this popcorn and divide them into three-cup servings to store in separate containers.



Get the Chocolate-Peanut Popcorn recipe and nutrition info here.

2. Triple-Berry Smoothie

This protein-packed recipe will help ward off hunger pangs in between meals.
  • Calories:‌ 355
  • Protein:‌ 12 grams


This colorful and filling smoothie will instantly uplift your mood from hanger pains. Using frozen berries means you're reaping nutrients from the fruits' peak ripeness, making their health-boosting powers that much stronger.

The average American should get nine to 13 servings of fruits and vegetables in all forms — including fresh, frozen and cooked — each day in order to reduce the risk of chronic disease, according to a May 2013 review in ‌Advanced Nutrition.


In addition to the disease-fighting antioxidants, this smoothie provides a dose of healthy fats, protein and fiber, thanks to ground flax seeds. While this recipe calls for low-fat milk, you can easily swap unsweetened nut milk of your choice if you're dairy-free.

Get the Triple Berry Smoothie recipe and nutrition info here.

3. Caprese Snack Skewers

To lower the saturated fat content, opt for low-fat mozzarella.
  • Calories:‌ 150
  • Protein:‌ 13 grams


This elegant snack takes mere seconds to prepare and provides the savory flavor you crave. Eating this snack on a stick also allows you to truly enjoy your food and take your time between each bite.


Cherry tomatoes and fresh basil offer filling fiber and mozzarella balls round things out with protein. Adding some vegetables to your snack, like this one, can help you meet the daily recommendations for fiber.


Women 50 years old or younger should get at least 25 grams of fiber, and men of the same age demographic should get at least 38 grams of fiber daily, according to the Mayo Clinic.

Get the Caprese Snack Skewers recipe and nutrition info here.

4. No-Bake Protein Bars

Count on this 101-calorie snack to keep you full between meals without breaking the calorie bank.
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  • Calories:‌ 101
  • Protein:‌ 11 grams

Many people hate the taste of protein shakes, so Arman Liew, the healthy-living blogger behind TheBigMansWorld.com, developed this no-bake bar that sneaks protein powder into the batter.

"The key is using a good protein powder you enjoy on its own," says Liew. "I find that a plant-based or casein protein powder works best, and you can never go wrong with adding some nuts or peanut butter for a dose of healthy fats," he adds.

All you need is three simple ingredients to make these post-workout protein bars: quick oats, whey protein powder and soy milk. You just blend the oats until they become a flour and mix it with the protein powder.

Then, you add the milk slowly until it becomes a thick batter. Transfer the batter to a baking dish and refrigerate it for at least 30 minutes. Cut it into small rectangles, and voila, protein bars.


Get the No-Bake Protein Bars recipe and nutrition info here.

5. Hemp Hearts and Coconut Bar

These protein bars get their tropical flavor from shredded coconut and maple syrup.
Image Credit: CarlaMc/iStock/GettyImages
  • Calories:‌ 218
  • Protein:‌ 8 grams

This bite-size snack contains hemp hearts, a plant-based protein that's packed with omega-3 fatty acids, which are linked to the prevention of heart disease and stroke, and fiber.

According to a November 2011 review in the ‌Journal of the American College of Cardiology‌, getting at least 250 milligrams per day of these polyunsaturated fatty acids is linked to a reduced risk of cardiac death.

"Hemp hearts have more protein and omegas and fewer carbohydrates than the same serving of chia or flax," says Kathy Siegel, RDN, nutrition consultant for Manitoba Harvest.

Get the Hemp Hearts and Coconut Bar recipe and nutrition info here.

6. Nut-Butter Boat

If you love peanut butter, this easy snack is perfect for you.
  • Calories:‌ 292
  • Protein:‌ 10 grams

"Also known as 'ants on a log,' this is more than just a childhood favorite. The combination of protein, fiber and complex carbohydrates guarantees you'll be full all afternoon," says Alissa Rumsey, RD, CSCS, a registered dietitian nutritionist based in New York City.


"I like to cut the celery into bite-sized pieces, which makes them easier to eat when I'm on the run." Be sure to choose natural peanut butter with no added sugar and hydrogenated oils.

Get the Nut-Butter Boat recipe and nutrition info here.

7. Almond Butter-Stuffed Dates

All you need to make this snack are two dates, two tablespoons of nut butter and some cacao nibs.
  • Calories:‌ 362
  • Protein:‌ 8 grams

For anyone who is hankering for a sweet treat, this bite-sized snack is all you need. One of nature's sweetest fruits pairs deliciously with creamy, high-protein nut butter, Rumsey says.

This higher-calorie snack is perfect for active people or pregnant women. And, since dates are full of fiber, "just a couple will keep you full for hours," Rumsey adds. If you're using dark chocolate chips in place of cacao nibs, go for dark chocolate that's made with 70 percent cacao to reap its nutritional benefits.

Dark chocolate is associated with a lower risk of heart disease and has been shown to help improve endothelial function, according to a November 2013 review in ‌Current Opinion in Clinical Nutrition and Metabolic Care‌.

Get the Almond Butter Stuffed Dates recipe and nutrition info here.

8. Edamame-Cranberry Trail Mix

Avoid extra sodium, unhealthy oils and preservatives in some store-bought trail mix by making your own at home.
  • Calories:‌ 213 grams
  • Protein:‌ 12 grams

"Dry-roasted edamame is a great plant-based source of protein and a nice stand-in for nuts in this trail mix," Rumsey says.

You can use store-bought, dry-roasted edamame or roast thawed shelled edamame at home in your oven. "The dried cranberries provide natural sweetness and supply you with some carbohydrates for energy," Rumsey says.

Get the Edamame Trail Mix recipe and nutrition info here.

9. The Harvest Toast With Peanut Butter, Apples and Cranberries

Top with chopped roasted nuts and season with a few dashes of ground cinnamon for more flavor and crunch.
  • Calories:‌ 252
  • Protein:‌ 8 grams

If you need snack with a little more heft, this peanut butter toast provides a great combo of protein, fiber and healthy fats — the perfect recipe for satisfying hunger.

Apples lend some fiber and natural sweetness, while peanut butter provides a creamy texture and protein and fat. In fact, if you're looking to lose weight, snacking on apples has been shown to help reduce body fat in overweight people, according to a February 2018 review in the ‌Journal of the American College of Nutrition‌.

Get the Harvest Toast With Peanut Butter, Apples and Cranberries recipe and nutrition info here.

10. Yogurt Granola and Blackberry Parfait Pops

You can make a batch in advance and keep them in the freezer so you can grab and go.
Image Credit: Sheri SIlver
  • Calories:‌ 132
  • Protein:‌ 8 grams

These delicious pops were made for breakfast, but they make a great snack as well.

Packed with blackberries, Greek yogurt, honey and low-fat granola, these yogurt bars are good sources of protein, fiber and gut-loving probiotics, which can help support good digestion and a strong immune system, according to a September 2017 review in ‌Nutrients‌.

Get the Yogurt Granola and Blackberry Parfait Pops recipe and nutrition info here.




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