Nutrition Articles

19 Portable Protein-Packed Snacks

Grab-and-Go Bites to Fill You Up Fast

When you need some protein in a pinch, these grab-and-go snacks will do the trick! All of these filling options are easily transportable for a quick energy boost, anytime and anywhere. Whether you prefer sweet, savory, light or hearty, there's a portable snack for everyone in this list. Here are 19 of our favorite filling options to take with you on the go. 

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1. Greek Yogurt Dip with Veggies
17g protein
Mix a cup of low-fat Greek yogurt with ranch seasoning to taste for a creamy, healthier dip for raw veggies. 

2. Chocolate-Cheesecake Protein Pudding
19g protein
This creamy pudding packs a surprisingly large amount of protein! Pack it in a small sealable container with berries for extra nutrients.

3. Tuna Salad Lettuce Wraps
15g protein
Spread 1/2 cup of tuna salad on lettuce leaves for a tangy, crunchy and satisfying snack. Just roll them up, throw them in a Tupperware and go!

4. Hearty Egg Muffins
10g protein
Make a batch of these convenient egg muffins to snack on all week long. They're easily customizable, and are great hot or cold!

5. Mini Cheese Plate
11g protein
Mix and match flavors and textures for a satisfying snack! One ounce of cheese and 23 almonds will keep your hunger at bay from mid-morning until lunch. Throw in a few grapes for a little sweetness, too.

6. Cottage Cheese and Fruit
14 g protein
Top ½ cup low-fat cottage cheese with your favorite fruit and mix together in a Tupperware container to grab and go!

7. No-Bake Chocolate Walnut Protein Bars
17g protein
Whip up a batch of these DIY protein bars in less than 10 minutes! These would be a perfect post-gym snack to toss in your bag.

8. Microwave Blueberry Protein Muffins
10g protein
Nuke this filling muffin in a microwave-safe container for just 2 minutes, and you'll have a wholesome snack that will keep you full for hours. Pop a lid on it, or, if you're making it in a mug, loosen the muffin around the edges with a butter knife and take it with you in a zip-top plastic baggie.

9. Beef Jerky
11g protein
Beef jerky packs a whole lot of protein into a one-ounce serving, making it super easy to take on the go. If you're watching your salt intake, look for lower-sodium varieties.

10. Hard-Boiled Eggs
12g protein
Make a big batch of hard-boiled eggs over the weekend, and you'll have a filling, nutritious snack to last you through the whole week! We like to slice up two of them, top with a pinch of salt, pepper and dill and toss 'em in a Tupperware container to take along.

11. Dry-Roasted Edamame
14g protein
Just ¼ cup of these crunchy, fun-to-eat soybeans will give you a hefty boost of staying power.

12. Turkey and Cheese Rollups
18g protein
Pair 3 ounces of turkey deli meat with 1 ounce of low-fat cheese for a seriously filling savory snack that you can take anywhere. (Make sure to look for nitrate and nitrite-free turkey breast.)

13. Chia Peanut Butter and Banana Pudding
12g protein
This healthy pudding gets a protein punch from chia seeds and powdered peanut butter. Make it the night before so it's ready to go when you are in the morning.

14. Chocolate Peanut Butter Protein Shake
20g protein
This healthy protein shake tastes just like a peanut butter cup! Simply blend it up and pour in a thermos to take with you.

15. Celery with Peanut Butter
8g protein
Top crunchy celery with 2 tablespoons of peanut butter for a fiber-rich snack that packs plenty of protein and healthy fats. For easy transport, spread the peanut butter in the bottom of a mason jar. Put the celery sticks in the jar, screw on the lid and go.

16. Non-Fat Greek Yogurt with Berries
17g protein
Greek yogurt has long been touted as a protein powerhouse—and for good reason! Pack 1 cup of yogurt (or an individual tub) with a side of berries for a snack that will fill you up for hours.

17. Cheese and Crackers
8-9g protein
Top a serving of whole-grain crackers with 1 ounce of cubes or slices of your favorite cheese for a double-whammy of fiber and protein. 

18. Protein Bars
12g-20g protein
When you're really in a pinch for a satisfying snack, protein bars are a decent and convenient option that will tide you over until your next meal. Just be sure to read the label—some bars can have as much sugar as a candy bar! 

19. Overnight Oats
12.5g protein
These hearty overnight oats make a filling snack when you need something more substantial. Just mix everything the night before in a Tupperware container and refrigerate to let everything come together. In the morning, add any other desired toppings and grab and go!

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Member Comments

  • Good to know this!
  • Godd suggestions!
  • Thanks for the suggestions! I will pick the ones that are not too messy and nibble at work...
  • Another comment to folks who say these aren't portable: I have a small insulated lunch pack and put a small frozen bottle in it with the snack in the morning and take it to work. I need the snack about 4:30, when I leave work for night school. By then, I have ice-cold water to go with the snack. Match the author's creativity with your packing creativity, SparkFriends!
  • What a great variety of ideas! Thank you for combining them in such an attractive way, too. Going to try these for the after work - before nightschool snack I pack for myself. :D Merry Christmas and Happy New Year!
  • Thank you for the article! I do not have any allergies so this is quite useful to me. I am so tired of people complaining that something is not tailored to their individual needs. I don't think the author can read minds, if you are looking for something vegan, dairy free, etc, please look for articles that actually indicate that in the heading. This one is not the case.
    I'm so tired of articles like this relying on dairy so much. Dairy is a pretty common food allergen/food intolerance.
    No your not I tried and did not like greek yogurt either, the regular stuff is just fine for me to!!
  • Some of us are gluten and dairy-free as well, there are a lot of milk/cheese ones here that wouldn't work. Also, sandwich meats have nitrates which are not good for you! Eating clean is important for a lot of us as well. I like the tuna lettuce wraps idea, though I feel like they could be messy! I think I'll make some today at home. Can you show us some more clean-eating/dair
    -free options? Thanks!
  • Most these are only "portable" if you "port" them to a refrigerator and then sit down with a spoon or fork to eat them! To me, "portable" means "shove in your backback so you can eat them during a break in rehearsal," or "bring along to the soccer game!"

    Maybe these are "snacks you can store at your full time office workplace?"

    By the way: I do enjoy Greek yogurt, but eat it with fruit and granola for breakfast; it's quite filling and tasty -- but a bit much for a "portable snack!"
  • Too much emphasis on dairy & meat here. There are significantly better plant based choices than the ones listed.
    thanks for the 10-1 rule trishallen i'll keep that in mind
    Healthy always looking for them!
  • Not quite enough protein for the calories in most of these ideas for me but some ideas I can work with. Try to do the 10:1 rule - 10 calories should equal 1 gram of protein.
  • HILLSLUG98239
    Sometimes I think I'm the only person on the planet who doesn't eat Greek yogurt. The regular stuff works just fine for me.

About The Author

Melinda Hershey Melinda Hershey
Melinda has a bachelorís degree in health promotion and education and is an ACE-Certified Personal Trainer. Before working as an editor for SparkPeople, she developed and taught health programs for several non-profit organizations. She enjoys writing, interval training, yoga, and cooking with friends.

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