Quick Protein Snacks: My Top 8 Picks

Protein: The Powerhouse Macronutrient

Alongside carbohydrates and fats, protein is one of the three essential macronutrients your body needs to thrive. When consumed, protein breaks down into amino acids—tiny building blocks that help build, repair, and maintain muscle tissue. But its benefits don’t stop there. Protein also supports energy production, boosts metabolism, strengthens bones, and plays a vital role in immune function. Simply put, getting enough high-quality protein is crucial for maintaining a strong, healthy body and an efficient metabolism.

How Much Protein Do You Need?

Depending on where you look, protein recommendations can vary. But if your goal is to build muscle and burn fat, a good rule of thumb is to aim for 1 gram of protein per pound of your ideal body weight. For example, if your target weight is 150 pounds, shoot for 150 grams of protein each day.

That may sound like a lot, but meeting your protein needs doesn’t have to be complicated.

Start with Your Plate

Prioritize protein at every meal. My ideal plate is built around a quality protein source and plenty of veggies. Just 4 ounces of meat can provide 20–35 grams of protein (depending on which meat you choose). Add in snacks throughout the day, and hitting your protein target becomes much more manageable. Don’t forget that grains, legumes, and vegetables contribute to your intake too (check out my vegan protein printable for more options!).

Snacking with Intention

Snacks are just as important. When you’re on the go, it’s easy to reach for chips, candy, or other convenience foods that lack nutritional value. Planning ahead makes a big difference. I like to pack a small cooler for workdays or long drives, so I’m never stuck relying on fast food or gas station options.

Whenever possible, I choose whole food sources for protein. But I also understand that life gets busy, so my list will contain a mix of whole foods and convenient high-protein options.

Below, you’ll find some of my favorite high-protein, on-the-go snack ideas to help you stay fueled and strong.

1. Boiled Eggs with peanut butter, fruit, and veggies

   I like to make "snack packs" with these to make it even more fun and filling. Getting some containers with dividers makes this easy to pack and take with you on the go. It's the perfect balance of savory and sweet.

   

2. Trail mix

   This is one of my go-tos because it's so easy to make, and you don't need to keep it cool. I like to add low-sugar granola, nuts, seeds, and dried unsweetened fruit to a mason jar and take it with me on the go.

   

3. Protein Bars

   IQ bars and PaleoValley are my two choices because they are low in sugar and have very minimal ingredients. These are super easy to take on the go. It's also just as easy to make your own. I like making protein balls to have available throughout the week.

   

4. Overnight oats with protein powder

   This is another one of my go-tos. I mix rolled oats, ground flaxseed, chia seeds, and Califia Almond Milk in a mason jar. I like to make this the night before and take it with me. If there isn't a place to heat it up, I eat it cold, and it tastes just as good.

   

5. Tuna salad

   I make this with Safe Catch Tuna, Primal Kitchen Mayo, Dijon Mustard, Salt, and Pepper. I like to pair it with Mary's Gone Wild Crackers or cucumbers.

   

6. Dehydrated jerky snacks

   I like to dehydrate these myself, but when I don't have the time, I choose a good grass-fed and/or pasture-raised jerky snack that doesn't contain any nitrates or other harmful ingredients. Some of our favorites are PaleoValley, Chomps, Lorissa's Kitchen, Epic, and Pearson Ranch.

   

7. Greek Yogurt with fruit, seeds, or nuts

   Greek Yogurt alone is very high in protein, but we also like to add some nuts/seeds, fruit, and even buckwheat crunch to plain yogurt to get even more protein in. Top that with honey and you have a great snack.

   

8. Protein shake

   I saved the most obvious for last. There are so many ways to make a protein shake to satisfy your snack craving and, of course, get your protein in. Some of my favorites are my morning protein latte and my Superfood Smoothie.

Snacks are more than just fillers between meals; they’re a powerful tool to help you reach your protein goals and stay energized throughout the day. By keeping high-protein options on hand, especially when you're on the go, you can avoid impulse choices that don’t support your health. Whether it’s a handful of nuts, a protein bar, or a mini meal from your cooler, thoughtful snacking adds up and makes hitting your daily protein target much easier. With a little planning, your snacks can work for you, keeping your body fueled, your cravings in check, and your progress on track.