9 High-Protein Snacks for Your Grab n’ Go Lifestyle

If you’re always on the move, you may find you barely have time to fit lunch into your schedule. Just because you’re too busy for a sit-down meal doesn’t mean you can’t satiate your hunger. There are tons of high-protein foods that make an excellent snack to keep you eating healthy, even on the go. 


Jerky is one of the best high-protein snacks you can grab. Whether it’s made from beef, turkey, or chicken, jerky is packed with tons of protein. Jerky is non-perishable and doesn’t take up much space. You can throw a small bag in your handbag and be ready to go. 

Peanut Butter

If meat isn’t your thing, then peanut butter is the next best protein snack. You can combine it with celery and get around 7 grams of protein per two tablespoons. Just be careful because some processed peanut butter is loaded with oils that jack up the calorie count. 


Popcorn is an excellent source of fiber and does not have many calories by itself. Before you spring for the extra loaded butter variety, try topping your popcorn with parmesan cheese. You’ll get an added boost of protein from the cheese and plenty of fiber from the popcorn. 

Pumpkin Seeds

Also known by their Spanish name pepitas, pumpkin seeds are loaded with protein. You can create your own trail mix using pumpkin seeds, sunflower seeds, M&Ms, and other tasty treats. Pumpkin seeds have about 8 grams of protein per two-thirds cup. You can experiment with flavors by coating the seeds in sweet or savory flavors, too. 

String Cheese

You may think string cheese is just for kids, but it is loaded with protein. One stick has around 8 grams of protein, which is a healthy snack that will keep you full.


Kefir’s fermentation process ads probiotics to its already protein-rich drink. Kefir based drinks at places like Costco are a great buy, but they tend to be expensive, so it may be worth looking into joining a membership club if you just want to experiment to try making it at home. You can also get used to the additional perks for joining, like Costco gas hours where you can save even more than you would at the competitors.

Hard-Boiled Eggs

Hard-boiled eggs are a great addition to any grab-n-go lunch. You get a whopping 7 grams of protein per medium-sized egg. They’re easy to snack on, and they’re ready to go when you are. You can even add them to a salad or other meal for a protein boost. 

Trail Mix

Trail mix can be a great snack if you don’t go overboard with it. Some good trail mix items to include are peanuts, dried cranberries, almonds, sunflower seeds, pumpkin seeds, and banana chips. Try not to buy already prepared trail mix, since these can be loaded with added sugars. 

Tuna and Crackers

Many tuna manufacturers now offer to-go lunch kits for tuna lovers. These pre-made kits feature crackers and extra flavorings for the tuna. You can throw one of these in your bag and get 18 grams of protein for lunch. Not bad for a snack that doesn’t even need to be refrigerated to be enjoyable.