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Christina Manian, RDNUpdated: Feb. 13, 2024
Every high-protein snack on this list is healthy and portable!
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Biltong Jerky
Kalahari Biltong is like beef jerky, but without any added sugar. It’s a great high-protein snack to grab on your way out the door, especially if you’re following a keto or paleo diet.
Nutrition Facts
1 package: 160 calories, 4g fat (2g saturated fat), 460mg sodium, 0g carbohydrate (0g fiber), 32g protein.
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Protein Crackers
Serve Crunchmaster protein crackers with a scoop of hummus. Not only is hummus tasty, but it’s bursting with nutrition and is one of our favorite vegetarian snacks.
Nutrition Facts
32 crackers: 130 calories, 3g fat (0g saturated fat), 170mg sodium, 20g carbohydrate (3g fiber), 5g protein.
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Hard-Boiled Eggs
The best high-protein snacks are the simplest. For a snack with no carbs, learn how to make hard-boiled eggs. Here’s an extra perk: Eggs are one of the few foods that provide a healthy dose of vitamin D.
Nutrition Facts
1 egg: 70 calories, 5g fat (2g saturated fat), 70mg sodium, 0g carbohydrate (0g fiber), 6g protein.
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Protein Bites
The Gluten Free Brothers protein bites are packed with plant-based protein to keep you full until your next meal. This snack has no gluten, dairy or soy, so it’s perfect for anyone with dietary restrictions.
Nutrition Facts
2 bites: 110 calories, 6g fat (1g saturated fat), 10mg sodium, 11g carbohydrate (1g fiber), 5g protein.
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Roasted Broad Beans
With only four ingredients, Bada Bean Bada Boom’s roasted broad beans are a healthy choice that you can feel good about snacking on. Every handful is crunchy and satisfying, plus has 7g of protein per serving.
Nutrition Facts
1 package: 100 calories, 3g fat (0g saturated fat), 130mg sodium, 15g carbohydrate (5g fiber), 7g protein.
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Pistachios
Start a collection of high-protein snacks in your desk drawer with a bag of Wonderful Pistachios. Pistachios are a good source of vitamin B6, which is essential for a happy metabolism and blood cell production. No wonder they’re one of our favorite healthy salty snacks!
Nutrition Facts
1/2 cup: 150 calories, 13g fat (2g saturated fat), 65mg sodium, 8g carbohydrate (3g fiber), 6g protein.
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Protein Muffins
This is such a good mid-morning snack! Made with whole grains and whey protein, Kodiak chocolate chip muffins will help you conquer your day.
Nutrition Facts
2 muffins: 250 calories, 3.5g fat (1.5g saturated fat), 400mg sodium, 45g carbohydrate (4g fiber), 11g protein.
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Cashew Clusters
Head to Costco for Kirkland Cashew Clusters, an indulgent snack with 4g of protein per serving. Each cluster of cashews, almonds and pumpkin seeds has healthy fats, essential for heart health, along with copper and iron to strengthen your immune system.
Nutrition Facts
5 pieces: 150 calories, 11g fat (2g saturated fat), 115mg sodium, 11g carbohydrate (1g fiber), 4g protein.
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Cottage Cheese
Eat high-protein cottage cheese with fresh fruit, nuts or even overnight oats. For extra health benefits, choose a brand with active cultures, like Good Culture Cottage Cheese.
Nutrition Facts
1/2 cup: 110 calories, 4.5g fat (2g saturated fat), 340mg sodium, 3g carbohydrate (0g fiber), 14g protein.
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Walnuts
Nuts are an ideal vegan source of protein, plus walnuts are near the top of our list of omega-3 foods. These Emerald packs make it easy to take a healthy snack wherever you go.
Nutrition Facts
1 package: 100 calories, 9g fat (1g saturated fat), 0mg sodium, 3g carbohydrate (2g fiber), 3g protein.
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Roasted Chickpeas
These Biena roasted chickpeas are a crunchy snack that will tame your potato chip craving—while being high in protein. All-around nutritious and fiber-filled, chickpeas rock.
Nutrition Facts
1 ounce: 110 calories, 3g fat (0g saturated fat), 290mg sodium, 16g carbohydrate (6g fiber), 6g protein.
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Turkey Jerky
Perky Jerky makes turkey jerky that reviewers say is flavorful, tender and not too salty. It’s low in fat but packs in 10g protein per serving.
Nutrition Facts
1 ounce: 80 calories, 0.5g fat (0g saturated fat), 350mg sodium, 8g carbohydrate (0g fiber), 10g protein.
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String Cheese
String cheese is a high-protein snack that’s easy to pack. This string cheese by Good & Gather is fantastic—reviewers rave about the quality of this product.
Nutrition Facts
1 piece: 80 calories, 6g fat (4g saturated fat), 210mg sodium, 0g carbohydrate (0g fiber), 7g protein.
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Almond Butter
What’s at the top of our list of best healthy nut butters? It’s almond butter, of course! Justin’s almond buttercomes in handy single-serving packets and contains only two ingredients.
Nutrition Facts
1 pack: 220 calories, 19g fat (3g saturated fat), 10mg sodium, 5g carbohydrate (3g fiber), 6g protein.
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Greek Yogurt
Yogurt is the perfect base for other high-protein snacks, like healthy smoothies. Look for a brand without added sugar, like Stonyfield Greek yogurt. Each serving is loaded with protein as well as calcium, vitamin D and potassium.
Nutrition Facts
1 cup: 130 calories, 0g fat (0g saturated fat), 90mg sodium, 10g carbohydrate (0g fiber), 22g protein.
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ParmCrisps Snacks
Made only with Parmesan cheese, keto-friendly ParmCrisps are a protein powerhouse! Here are a few tips for making crispy chickpeas.
Nutrition Facts
12 pieces: 100 calories, 7g fat (4g saturated fat), 230mg sodium, 0g carbohydrate (0g fiber), 9g protein.
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Trail Mix
Look for a trail mix with nuts, seeds and dried fruit but no chocolate or candy pieces, like Power Up Trail Mix. It’s easy to overeat trail mix, so portion out just enough in a small container, then keep it in your back pocket to head off that 2 p.m. slump.
Nutrition Facts
1/4 cup: 190 calories, 13g fat (2g saturated fat), 0mg sodium, 18g carbohydrate (2g fiber), 7g protein.
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Nature Valley Protein Granola
This Nature Valley granola is an incredible bite on its own or when added to Greek yogurt. Made with whole grains, this product is also great for a healthy gut.
Nutrition Facts
1/2 cup: 210 calories, 6g fat (1g saturated fat), 140mg sodium, 31g carbohydrate (3g fiber), 10g protein.
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Beef Jerky Sticks
Chomps makes beef jerky sticks with no added sugar—which means they’re keto-friendly and Whole30-approved.
Nutrition Facts
1 stick: 90 calories, 6g fat (2.5g saturated fat), 290mg sodium, 0g carbohydrate (0g fiber), 9g protein.
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Rxbar Protein Bars
Rxbar is well-known for making low-ingredient protein bars—and they top our list of the best protein bars you can buy. This maple sea salt Rxbaris made with only egg whites, cashews, pecans and dates. Next, try this no-bake protein balls recipe.
Nutrition Facts
1 bar: 220 calories, 10g fat (2g saturated fat), 250mg sodium, 22g carbohydrate (3g fiber), 12g protein.
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Edamame
You can steam edamame pods at home or reach for a handful of dry roasted edamame. Either way, it’s a winning high-protein snack!
Nutrition Facts
1/3 cup: 130 calories, 5g fat (1g saturated fat), 140mg sodium, 9g carbohydrate (6g fiber), 14g protein.
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Protein Shakes
Orgain makes protein shakes with grass-fed dairy and organic ingredients, so you can drink them down with no guilt.
Nutrition Facts
1 carton: 140 calories, 2g fat (1g saturated fat), 240mg sodium, 10g carbohydrate (3g fiber), 20g protein.
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Chickpea Puffs
You’ll fall in love with Hippeas Chickpea Puffs—they’re vegan and rank mighty high on the protein scale!
Nutrition Facts
1 bag: 190 calories, 7g fat (0 saturated fat), 320mg sodium, 28g carbohydrate, 4g fiber, 5g protein.
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Bison Jerky
Epic Bacon Chia Snack Strips combines bison and bacon with golden raisins and chia seeds to create a fun twist on jerky.
Nutrition Facts
1 strip: 100 calories, 6g fat (3g saturated fat), 180mg sodium, 5g carbohydrate (0g fiber), 6g protein.
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Pumpkin Seeds
An outstanding vegan snack, pumpkin seeds are protein heavyweights. Pumpkin seeds are also a vital source of iron, with one serving of Go Raw Sprouted Pumpkin Seeds giving you 10% of your recommended daily value.
Nutrition Facts
1 ounce: 180 calories, 15g fat (2g saturated fat), 190mg sodium, 5g carbohydrate (2g fiber), 7g protein.
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Smoked Salmon Bites
These Epic salmon bites are a mega-healthy take on traditional beef jerky. Juiced up with those good omega-3 fatty acids, salmon is a potent anti-inflammatory food.
Nutrition Facts
6 pieces: 100 calories, 5g fat (4g saturated fat), 350mg sodium, 6g carbohydrate (0g fiber), 8g protein.
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Cheese Slices
Cheese is a perfect source of protein and cheddar is a good source of calcium, so this snack packs a two-for-one benefit. Pair cheddar cheese cubes with vegetables or whole grain crackers for an afternoon snack.
Nutrition Facts
7 cubes: 110 calories, 9g fat (5g saturated fat), 180mg sodium, 1g carbohydrate (0g fiber), 7g protein.
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Turkey Breast
Deli meat can be loaded with sodium and additives, but this Diestel turkey is a good choice. There are no artificial ingredients or nitrates, and it’s low in sodium, too. Serve it up with fresh veggies and you’ve got yourself a mini meal.
Nutrition Facts
2 ounces: 60 calories, 0.5g fat (0g saturated fat), 250mg sodium, 0g carbohydrate (0g fiber), 13g protein.
Originally Published: March 31, 2023
Christina Manian, RDN
For the last nine years, Christina has treated thousands of patients as a registered dietitian. Originally from Boston, she completed her education at Boston University as well as the Mayo Clinic with a focus on medical nutrition therapy. Christina has written for Taste of Home since 2018 where she covers healthy recipes and snacks, and explains the ins and outs of nutrition and healthy eating. As a contributing writer for various magazines and publications, she’s passionate about making complicated information more approachable and helping people improve their overall health.
