10 High-Protein Snacks to Grab and Go

Whether you’re powering through meetings, chasing after kids, or squeezing in a workout between errands, having the right snack on hand can make all the difference. High-protein snacks help stabilize energy levels, curb cravings, and keep you feeling full longer—without the sugar crash. The best part? These options are all quick, convenient, and easy to enjoy on the move. Here are 10 high-protein snacks you can grab and go, no prep required.

1. Hard-Boiled Eggs
One of the simplest protein snacks out there—and for good reason. Each egg packs about 6 grams of high-quality protein, plus essential nutrients like choline and B vitamins. Make a batch at the start of the week and keep them in the fridge for a no-mess option. Sprinkle on some sea salt, smoked paprika, or everything bagel seasoning for added flavor.

2. Greek Yogurt Cups
Greek yogurt is thick, creamy, and seriously satisfying. With up to 20 grams of protein per serving, it’s an ideal option to curb hunger quickly. Choose plain or lightly sweetened versions to avoid unnecessary sugar, and look for individual cups for the ultimate convenience. Bonus: it also contains gut-friendly probiotics.

3. Roasted Chickpeas
Crunchy, savory, and packed with plant-based protein and fiber, roasted chickpeas are the perfect snack when you’re craving something salty. They come in tons of flavors, from sea salt to spicy chili lime. Toss a pack into your bag or keep a container in the car—they’re shelf-stable and totally snack-worthy.

4. Turkey or Chicken Jerky
Jerky has come a long way from the overly processed gas station variety. These days, you can find lean turkey or chicken jerky with minimal additives and up to 15 grams of protein per serving. It’s chewy, flavorful, and needs no refrigeration—perfect for road trips or afternoon slumps.

5. Cottage Cheese Snack Packs
Cottage cheese is making a comeback, and it’s easy to see why. It’s creamy, mild, and offers a whopping 12–15 grams of protein per serving. Look for single-serve containers, sometimes paired with fruit or savory toppings. It’s like a snack and a mini meal rolled into one.

6. Protein Bars
There are countless protein bars on the market, but not all are created equal. Look for bars with at least 10 grams of protein, low added sugar, and real food ingredients. Great for keeping in your gym bag or work drawer when you need something filling in a pinch.

7. Nut Butter Packets with Fruit
Nut butters are a delicious way to boost protein and healthy fat intake. Single-serve packets of almond, peanut, or cashew butter pair perfectly with apples, bananas, or even celery. This combo keeps your energy steady and feels like a treat, especially when you’re rushing between tasks.

8. Cheese Sticks or Mini Babybels
These individually wrapped cheese snacks are a classic for a reason. They’re portion-controlled, mess-free, and contain around 6–7 grams of protein each. Plus, they provide calcium and healthy fats. Toss a few in your lunch bag or keep them in the fridge for an easy grab-and-go option.

9. Trail Mix with Nuts and Seeds
A handful of trail mix can go a long way, especially if it’s made with protein-rich ingredients like almonds, pistachios, sunflower seeds, and pumpkin seeds. Add a bit of dried fruit or dark chocolate for a sweet twist. Just be mindful of portions—this snack is nutrient-dense and calorie-rich.

10. Edamame Pods
Edamame is an underrated snack superstar. These young soybeans are high in plant-based protein and fiber, and they’re surprisingly satisfying. Look for pre-cooked or frozen versions that you can quickly thaw or microwave. Lightly salted and served cold, they make a refreshing, protein-packed bite.

On-the-Go Doesn’t Have to Mean Unhealthy
Having a plan (and a stocked snack drawer or fridge) can help you avoid reaching for empty-calorie snacks when hunger hits. These high-protein options are not only portable, but they actually nourish your body and keep you going strong—wherever your day takes you.