High-Protein Snacks: 20+ Portable Ideas for Work, Travel, and Home

For most people, a snack with at least 10 g of protein is a solid target; 15–20 g is ideal if you have higher protein needs, are very active, or tend to go long stretches between meals. Under about 7 g, it’s usually better to count it as a light add-on rather than a true high-protein snack.

They can be part of a healthy pattern, especially when you’re busy or traveling. The key is choosing options with reasonable ingredients, at least 10–15 g protein, some fiber, and limited added sugar. When you have the choice, prioritize whole-food options like yogurt, eggs, nuts, legumes, and tofu, and think of bars and shakes as convenient backups.

Great meat-free options include Greek yogurt, cottage cheese, edamame, roasted chickpeas or broad beans, dry-roasted edamame or soy nuts, hummus with veggies, tofu or tempeh bites, and plant-based protein shakes or bars. Combining several plant sources—like nuts plus roasted chickpeas—can raise total protein per snack.

To increase fullness, pair protein with fiber and volume. Examples: Greek yogurt with berries and a spoonful of high-fiber granola, hummus with lots of crunchy vegetables, or a protein smoothie blended with fruit and a handful of oats or chia seeds. Staying hydrated and not letting yourself get overly hungry before snacking also helps.

Yes. Higher protein intake tends to increase satiety, which can reduce overall calorie intake across the day. Choosing snacks with 10–20 g protein, controlled portions, and minimal added sugar can help manage appetite between meals and make it easier to maintain a calorie deficit without feeling deprived.