1) Dried Edamame
Edamame packs a way bigger protein punch than you would think! PLUS it's a complete protein, meaning it provides all the essential amino acids you need, like animal proteins. It's also packed with fiber with 8 grams per 1/4 cup, so it will keep you feeling full. Keep this snack on hand in your car, at work, or near your door so you can grab some on the way out!
1/4 cup dried = 14 grams protein
2) Hard or Soft Boiled Eggs
Prepping some hard boiled eggs for the week can be a life-saver when it comes to having quick protein-based snacks on hand. The great thing about boiled eggs... you don't even have to peel them until you're ready to eat them. I always try to make at least 6 boiled eggs for the week, and keeping them in the shells until I'm ready to grab one saves me time, makes it last longer, and keeps the weird boiled egg smell out of your fridge. The yolk provides you with healthy fats and additional nutrients, too!
2 large eggs = 12 grams protein
3) Drinkable Greek Yogurt
These are a wonderful option if you're tired of typical protein shakes. The ingredients are more minimal, many contain probiotics, and they are relatively inexpensive per serving. Certain brands have more protein than others, so you have to be on the lookout for 10+ grams of protein per serving, and make sure the sugar does not exceed the amount of protein. Here are a few of my favorite brands:
1 serving = 10-20 grams protein
4) Turkey Roll-Ups
One of my favorite snacks of all time is turkey roll-ups. Think of the turkey as a protein-packed vessel for whatever you want - for example, you can do cheese, veggies, avocado, hummus, mustard... anything!
2 oz turkey = 10 grams protein
5) Jerky
Jerky can be a great option for a super quick and portable high protein snack. When you think of a high protein portable snack, jerky is probably even one of the first foods that comes to mind. However, you have to be careful since not all jerky is created equal - there are a lot of brands with unnecessary added sugar and preservatives. Here are a few of my favorite brands:
1 serving jerky = 8-12 grams
6) Greek Yogurt Parfait
Whether you make these at the beginning of the week, or grab a yogurt cup and throw some toppings on, Greek yogurt parfaits are a great source of both protein and nutrients. You can top with berries, nuts, seeds, granola, or anything quick you have on hand! Be on the lookout for yogurt with low sugar and higher protein (generally higher protein than sugar is a good rule of thumb).
1 cup Greek yogurt = 15-23 grams protein
7) Cheese & Fruit
Cheese is a great portable snack to take on the go, especially when it's in single serving form like string cheese or in wax like the Babybel cheeses. It's one of my favorites paired with fruit like an apple or grapes, or maybe some nuts too for extra fiber and nutrients (like an on the go charcuterie vibe)!
1 oz cheese = 5-8 grams protein
8) Roasted Chickpeas
You can either make these yourself (which is scrumptious) or buy them already made from brands like The Good Bean or Biena. I love having these on hand because there are so many different flavor profiles you can go with. I like to have them by the handful, keep a bag in my car or purse for on the go, or add them as a topping to your meals. They're also packed with fiber to keep you full!
1/2 cup roasted chickpeas = 12 grams protein
9) Protein Bars
Yes, you could go to the store and buy some protein bars, but that's not nearly as fun or tasty. If you need help picking out a protein bar from the store, see my post on how to choose a nutritious protein bar. I love making homemade protein bars for the week and keep them in the freezer! Here is a great recipe for my favorite oatmeal chocolate chip bars.
Look for protein bars with 15+ grams of protein
10) Cottage Cheese Cups
I feel like cottage cheese cups are an underrated on the go snack, and they are so convenient. A lot of them have fruit already included in the bottom, too! I personally love adding honey and walnuts (a combo you will not regret trying I promise)!
1/2 cup cottage cheese = 14 grams protein
Love these tips! Great high protein ideas
Love these ideas! Had no idea edamame was so much protein!