19 Of The Best High Protein Snacks You Should Always Have On Hand!

Food high in protein on table, close-up

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Whether you are on a high protein diet; if you want to fuel up before hitting the sports field; taking a midday break; or just want to be sure you can finish that workout you have planned for the afternoon, you cannot go wrong with a high protein snack.

Protein-filled snacks are the perfect way to satisfy that craving, fill you up (but not feel stuffed!) and give you super long-lasting energy.

You can whip up some of these in a few minutes, and others are ready to go in a moment’s notice as long as you have the ingredients on hand. You might want to print out this list of 19 high protein snacks to be sure that when you hit the store, you always have them in stock at your house.

Keep reading — this list is a keeper!


1. Creamy Protein Shake

For a little change of pace from your usual protein shake, try adding 1 scoop of vanilla whey protein powder with 1 cup of ice and 1 cup of orange juice or any other type of fruit juice you happen to have on hand. This will remind you very much of those 50/50 ice cream bars you had as a kid.

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2. Almond Butter Toast

You can take this snack with you by storing it in a Mason jar or travel mug, such as those meant for soup. Toast 2 slices of whole grain bread. Cut into ½ inch wide stripes. Put 2 tablespoons of almond butter, peanut butter, or whatever nut butter you have on hand, in the bottom of the container. Now, stick your toast sticks into the nut butter vertically and add a dash or two of nutmeg and cinnamon. Put the top on and you have a super tasty snack for later on in the day.


3. Cottage Cheese Stand-By

This is an all American classic snack. Top ½ to ¾ of a cup of cottage cheese with ½ a cup of your favorite fruit. If you can’t decide, try some super fruits for super nutrition, such as blueberries, mixed berries, bananas, cantaloupe, watermelon, or whatever you have on hand.


4. Mixed Nuts

This is a super easy, ready-in-seconds snack that can’t be beat. Put mixed nuts in small containers so that you can simply grab one as you head out the door. For a little change of pace, add a few shelled sunflower seeds, pumpkin seeds, or dried fruit to your nuts for little added flavor or sweetness.


5. Cute Quesadillas

These take just a few minutes to make, but the flavor cannot be beat! Mix ½ cup of black beans (or refried beans) 1 tablespoon of salsa, and 1 slice of cheddar cheese on a flour tortilla. Fold the tortilla in half and place on a griddle or dry pan until the tortilla is slightly brown. You can eat this hot or wrap it up in a piece of foil to reheat later on. These are actually pretty tasty cold as well.


6. Fast and Easy Oatmeal Cookie

Here is a little twist on an all-time favorite. In a large coffee or soup mug, mix ¼ cup of oats, 1 teaspoon of brown sugar, 1 tablespoon of flour, 1 egg white, ¼ teaspoon of baking powder, 1 teaspoon of cinnamon, 1 tablespoon of raisins, and ¼ teaspoon of vanilla extract. Mix everything up, and then flatten the mixture out. Microwave on high for 45 seconds to one minute (depending on the power of your microwave); allow to cool for just a few seconds; and then pop it right out. Eat your cookie warm or allow it to cool completely, the choice is yours. Warning: These cookies are highly addictive!

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Pumpkin seeds in bowl

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7. Pumpkin Seeds

If you saved the seeds from your Halloween pumpkin, good for you! You already have a terrific, ready-to-go snack that has 14 huge grams of protein in just ½ a cup of seeds! If you didn’t get a Jack O’ Lantern this year, don’t fret — these tasty seeds can be purchased almost everywhere. Get them roasted but without the added salt.


8. Nut Butter Balls

Take one apple, any variety, and remove the core and seeds. Fill the hollowed out middle with the nut butter of your choice.


9. Eggs

Hard boiled eggs are a terrifically tasty, portable snack. Eggs are loaded with nutrition as well as being pretty inexpensive. An easy way to keep hard boiled eggs on hand is to simply toss a dozen eggs in a pot of boiling water on Sunday afternoon or night. Now you have eggs ready to just grab as you head out the door in the morning! Keep them separate from your non-boiled eggs or put a colored dot on them using a sharpie pen — otherwise you might have an unwelcome, and messy, surprise.


10. Banana Bread

This is not the classic banana bread, but a little twist on an old favorite. Top one slice of whole grain toast (or a rice cake) with two tablespoons of the nut butter of your choice. Top it with a half of a sliced banana and sprinkle with a touch of cinnamon. This even makes a terrific to-go breakfast when you are short on time.


11. Peanut Butter Shake-Up

If you like the ease of shakes, try blending one medium banana with 1 tablespoon of peanut butter into one cup of low sugar chocolate milk and 1 cup of ice for a peanut butter shake you will want to make again and again. You can also use almond butter for a change of pace.


12. Meat Roll-Ups

This recipe can be put in a plastic bag or aluminum foil, or even a plastic container with a lid for easy portability. Take two slices of your choice of deli meat, such as roast beef, chicken, or turkey and top it with 1 slice of Swiss or cheddar cheese, one shake of black pepper, one very thin slice of tomato and a little kale, lettuce, or cabbage. Roll it up like a taquito and you are good to go!


13. Turkey or Beef Jerky

Avoid store bought jerky that contain tons of sugar or salt, and look for natural, low-sodium brands that offer tons of flavor as well as protein. A typical one ounce serving has nine tasty grams of portable protein. You can also make your own in the oven or in an electric dehydrator.

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14. Almond Milk Smoothie

Although cow’s milk does have health benefits, you can get almost the same thing from almond milk. Try blending one cup of almond milk or half a cup of almond milk and half a cup of cow’s milk with 1 cup of your favorite frozen berries or frozen banana slices for a super, protein-filled smoothie.


15. Cheese and Crackers

This classic snack is still as tasty as ever. Take 2 or 3 whole grain crackers, and top them with a bit of cheddar or Swiss cheese, and then top with an almond or two.


16. Cheese and Grape Sticks

The next time your friends drop by and you want to impress them with a pretty snack, try this one! Cut up some half-inch thick slices of cheddar cheese into little squares and rinse some grapes. (seedless grapes work best for this one). Take out some toothpicks, or even chopsticks, and skewer alternating layers of grapes and cheese. This is also fairly portable and can be put in a plastic bag, aluminum foil, rolled up in some wax paper, or put in any type of portable food container.


17. Healthier Blueberry Muffins

If you make these the night before, you can take these with you the next day. Mix ¼ cup of quick cook oats, ¼ cup of fresh blueberries (frozen are OK , too) 1 teaspoon of baking powder, 2 tablespoons of ground flax seeds, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 large egg whites, and just a sprinkle of brown sugar in a microwave safe dish. (If all you have on hand is white sugar, that’s fine) Cook on high for about 1 minute (depending on the power of your microwave) and allow it to cool completely before cutting. You can add a healthy topping, if you like, such as a few almonds or sliced bananas.

18. Protein Bars

Protein bars have gotten a bad rap lately. The real problem isn’t the protein bar itself, but the bad ingredients manufacturers put in them such as chocolate pieces, sugar, and excessive sodium. There are healthy protein bars out there (such as KIND bars), so do your research. Sometimes, you just can’t beat a protein bar that has been stashed in a desk drawer or purse for a quick snack.


READ ALSO: Protein Paradise For Vegetarians: 12 Non-Meat Sources Of Protein


19. Vegetable Hummus Dip

Have a vegetable dip snack anywhere, anytime! Take your favorite travel mug and add two tablespoons of hummus on the bottom. Now cut up some vegetable sticks, such as celery, carrots, or snow peas, into small enough pieces that they will fit inside the mug. Screw on the top, and you are good to go!

There is nothing better than a healthy, protein filled snack to keep you feeling good so you can power through your afternoon or your afternoon workout.