Here are the tastiest and most convenient high-protein snacks that you can bring on the go. Tuna is packed with lean protein and "provides anti-inflammatory omega-3 fatty acids," says Silvia Carli , RD, CSCS, a dietitian with 1AND1 LIFE. These little boxes are great for a quick snack on the go post-workout and are seasoned with fresh lemon zest and bright olive oil.

Per serving: calories, 17 g fat 2. Craving something sweet post-workout? This bar is the solution, made with powerhouse ingredients like peanuts, dates, egg whites, and chocolate.

Per serving : calories, 9 g fat 2 g saturated fat , 23 g carbs, 13 g sugar, mg sodium, 5 g fiber, 12 g protein. Prefer to sip on your snack? This is one of the best ready-to-drink protein drinks for taste and nutrition quality, according to Carli.

Per serving: calories, 2. Pistachios are a complete source of protein, containing all amino acids your body needs, and these are coated with a craveable combo of chili, garlic, and vinegar. Yes, please! Per serving : calories, 13 g fat 1. RELATED: 35 Healthy Low-Sugar and Sugar-Free Snacks, Recommended by Nutritionists.

If you want to DIY your own snack situation, this mix comes in clutch. Plus, each protein-packed bite has serious cookie vibes. Per serving : 80 calories, 6 g fat 3 g saturated fat , 2 g carbs, 0 g sugar, mg sodium, 0 g fiber, 7 g protein. This zesty jerky is a great option, as it has no saturated fat and a good amount of protein.

At just one gram of carbs, it also makes for a satisfying snack for keto dieters. Per serving : 70 calories, 1. RELATED: 50 Keto-Friendly Snacks That Will Satisfy Every One of Your Cravings, According to RDs.

These crispy beans totally give the same sensation of noshing on a bag of chips, especially when they come in tasty flavors like BBQ. And since the main ingredient is broad beans, you're getting a healthy amount of nutrients and protein.

Per serving : calories, 3 g fat 0 g saturated fat , 15 g carbs, 1 g sugar, mg sodium, 5 g fiber, 7 g protein. At a whopping 11 grams of protein in a single 1-oz serving, these crunchy, cheesy, and one ingredient! snacks seriously satisfy. You don't have to keep these in the fridge, so you can get your cheese fix anywhere, anytime.

Per serving : calories, 14 g fat 9 g saturated fat , 1 g carbs, 0 g sugar, mg sodium, 0 g fiber, 11 g protein. For a bit more yum, stir in some berries, a dash of cocoa powder and spoonful of almond butter. Per serving : calories, 6 g fat 3. RELATED: The Healthiest Greek Yogurts to Stock Up On Right Now, According to Nutritionists.

The brand has turned leftovers from oat milk production into a higher protein breakfast treat that can be eaten any time of day. The fruity flavor gives serious nostalgia vibes.

Per serving : calories, 5 g fat 3 g sat fat , 24 g carbs, 7 g sugar, 40 mg sodium, 3 g fiber, 5 g protein. Toast at °F °C for 10 minutes.

Preheat the oven to °F °C. Separate the seeds from the pulp, rinse, and dry with a clean dish towel. Roast on lightly greased sheet pan for 20 to 30 minutes. This one requires some planning since it needs to be chilled for at least 4 hours, but we promise the effort is minimal and the wait well worth it.

Chill for 4 hours or overnight. If protein powder is just not your thing, there are plenty of alternatives for creating a high-protein beverage, including this banana-y pick-me-up bulked up with chocolate milk and peanut butter, which provides healthy fat and cardiovascular benefits in addition to protein.

Blend 1 medium banana, 1 cup chocolate milk, and 1 tablespoon peanut butter with 1 cup ice until smooth. While getting your protein from whole food sources is ideal, an occasional dip into the protein powder canister is also convenient when your protein intake is low, and when it comes to protein shakes, the combinations are endless!

Blend 1 scoop vanilla whey protein powder get some here , 1 cup orange juice, and 1 cup ice until smooth. Pour into a portable tumbler for a sippable on-the-go snack. The amount of protein will depend on the brand.

The only thing more fun than how much protein you can get from a cup of edamame is getting to eat these little beans out of their bright green pods. Buy them fresh and steam them or use precooked frozen edamame and microwave to defrost before chowing down.

When the mid-afternoon slump cries out for a spicy wake-up call, try this flavor fiesta. The bulk of the protein comes from the black beans and cheddar, while a spoonful of salsa adds a small but powerful dose of healthy lycopene.

Place 1 medium whole-wheat tortilla in a cast-iron skillet over medium heat, arrange 2 tablespoons grated cheese down the center, and cook for about 3 minutes, until cheese is melted. To assemble, pour black beans over cheese, then spoon salsa over beans.

Wrap in foil for easy eating. No utensils needed. Tip: Throw in a plastic spoon to get the last of the hummus. Roast them with some basic seasonings for an extra-crunchy, nutty bite. Preheat oven to °F °C. Toss 1 cup cooked chickpeas with 1 tablespoon olive oil and a pinch of salt. Then sprinkle with cayenne pepper to taste.

Roast on a lightly greased sheet pan for 30 to 40 minutes. Let cool, then transfer to a zipper-lock bag or small container so you can pop a handful when you feel snack time coming on. Picture sitting on a Greek isle spooning this snack out of a wine glass. Along with having more protein than regular yogurt, the Greek stuff provides plenty of calcium and probiotics.

Now soak in that imaginary view and enjoy! Just sprinkle 2 tablespoons low-sugar granola over 8 ounces plain Greek yogurt. The sweet and savory contrast of cheese and fruit is yum, and the protein, fat, and fiber punch means long-lasting energy.

Dice 1 ounce cheddar cheese into cubes you should end up with about 6 and alternate the cubes with grapes on toothpicks. Then drizzle honey and sprinkle 2 tablespoons of any crunchy cereal onto this protein- and probiotic-packed treat.

Keep a couple of single-serving 4-ounce , shelf-stable boxes in your gym bag or backpack for snack attacks or other chocolate-milk-appropriate emergencies.

Along with protein, canned tuna adds some vitamin D and omega-3 fatty acids to your mid-afternoon munchies. This simple mini-meal is super easy and satisfying. Put the contents of a 3-ounce can into a small to-go container. Smash it up with some mayo and whatever else you like in your tuna.

Throw some whole-wheat crackers hello again, Triscuits! in a zipper-lock bag for easy tuna scooping later. Celery pairs well with a variety of foods, which makes it a great snack. Spread some peanut butter on top for a boost of protein and healthy fats.

Two small celery stalks, each topped with 1 tablespoon of peanut butter, will provide about 8 grams of protein, 3 grams of fiber, and calories. Egg muffins are a good option for an easy, make-ahead snack that you can quickly grab from the refrigerator and heat up any time of the day.

An average egg muffin contains anywhere from 5 to 8 grams of protein. Snack on one or two, depending on how hungry you are, or pair one with a piece of whole-grain toast. Pumpkin seeds, also known as pepitas, are a good protein source and provide healthy fats, magnesium, manganese, and zinc.

Roasting pumpkin seeds with different seasonings sweet or savory is a fun way to change up your snack-time routine. A 2-ounce serving of pumpkin seeds contains about 9 grams of protein, calories, and 1. The best thing about smoothies is you can make them however you want.

The options are endless when it comes to mix-ins, but if you want to keep it high-protein, some good whole-food options include plain Greek yogurt, cottage cheese, milk, kefir, silken tofu, nuts or nut butter, peanut butter powder, or flax, hemp, or chia seeds.

If desired, protein powder or collagen peptide supplements can be added to your smoothie. Be sure to find one with minimal ingredients, avoid fillers and artificial sweeteners, and check that it is third-party tested to ensure quality and safety standards have been met.

Roasted chickpeas are a great way to mix up your usual snack routine. A 1-cup serving of drained and rinsed chickpeas contains If you are pressed for time or want convenience, you can find store-bought roasted chickpeas at most supermarkets.

Three ounces of tuna contains about 21 grams of protein and 98 calories. In addition to being a great source of protein, fatty fish, such as tuna, is an excellent source of heart-healthy omega-3 fatty acids. Canned tuna is a high-quality protein that is convenient and affordable.

Keep your tuna salad simple by seasoning it with lemon juice and dill, and stir in Greek yogurt for a quick afternoon snack. Pair with some whole wheat crackers, if desired. This makes for a filling and flavorful afternoon pick-me-up.

One whole wheat flatbread with sliced tomato, an ounce of part-skim mozzarella cheese, and fresh basil contains about 12 grams of protein, 8 grams fiber, and calories. Jerky is an excellent high-protein, low-carbohydrate snack. It is shelf-stable, portable, and easy to pull out and eat for a quick snack.

A 1-ounce serving of beef jerky strips or sticks provides, on average, around 9 grams of protein and calories. Try to choose options with less than milligrams mg of sodium per serving and minimal added ingredients.

Tofu is a soy-based protein that is versatile and vegan- and vegetarian-friendly. A 3-ounce serving of firm tofu provides 9 grams of protein.

Make a plant-based version of a childhood classic by making tofu nuggets. Marinate chopped tofu squares in soy sauce or liquid aminos mixed with water, garlic powder, onion powder, and paprika. Next, dip it in a simple flour and plant milk-based batter and with a breadcrumb and seasoning mixture.

Bake in the oven or air fryer until crispy for a protein-packed snack. Protein needs will vary from person to person, depending on their height, weight, activity levels, and fitness and nutrition goals. High-protein snacks can be a great way to help reach your daily protein goals.

Do not consume most of your daily protein in one meal or snack, such as in the evening. Instead, try to spread out your protein intake throughout the day, starting with a high-protein breakfast. This will better help with appetite regulation and satiety, building and repairing muscles, and stabilizing blood glucose levels.

Protein is vital to building and maintaining muscle mass. Individuals who are trying to increase their muscle mass will require a higher protein intake. To get the biggest benefit of muscle building, be sure to consume protein within two hours after physical activity to help stimulate muscle protein synthesis.

In addition, studies show that muscle mass increases over time when nutrient intake is paired with resistance training, such as body weight exercises or weight lifting. You have a variety of options to choose from when looking for high-protein snacks.

Animal sources of protein include meats, poultry, seafood, dairy, and eggs. Plant-based protein sources include beans, legumes, nuts, seeds, and soy. Animal-based sources of protein tend to be higher in protein than plant-based sources. If you follow a vegetarian or vegan diet, be sure to include a variety of plant-based protein foods in your diet throughout the day.

While trying to incorporate more protein into your diet can be beneficial, some high-protein snacks may not be the best to help you reach your health and nutrition goals.

These include snacks with high amounts of saturated fat , added sugars , artificial sweeteners , and those that are ultra-processed.

If you opt for premade or store-bought protein bars or snacks, look for those with minimal ingredients, contain mostly whole foods and some fiber, and are low in added sugars. High-protein snacks can aid in weight management, aid in satiety and appetite regulation, and help stabilize blood glucose levels.

Including protein in your diet can also help build muscle mass, especially when combined with resistance exercises. The amount of protein an individual needs will vary based on height, weight, activity levels, and fitness and nutrition goals. Spreading your protein intake evenly throughout the day is best.

There are both animal- and plant-based sources of protein, either of which can contribute to a healthy, balanced diet. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr.

Hansen TT, Astrup A, Sjödin A. Are dietary proteins the key to successful body weight management? A systematic review and meta-analysis of studies assessing body weight outcomes after interventions with increased dietary protein.

Dhillon J, Craig BA, Leidy HJ, et al. The effects of increased protein intake on fullness: a meta-analysis and its limitations. J Acad Nutr Diet.