10 High-Protein Snacks: Healthy and Portable
by Abby Austin
Whether you’re spending hours on the daily commute or going out of town for work all too often, traveling makes it tough to stick to your healthy eating diet. In fact, most people end up giving in their inner nibbler at one point or another, from snacking on some high-calorie portable snacks to buckling under the enticing smells of street food. The point is, do you want to be one of them?
If not, so much as a little planning can go a long way. So, here are ten high-protein snacks which not only travel well but also make sure you stay true to your healthy eating goals.
- Roasted Chickpeas
Whoever coined the saying “simplicity at its finest” must’ve had chickpeas in mind. How come? One study(1) suggests that the quality of protein found in those small, off-yellow nutritional goldmines is way better compared to that of other legumes.
Not only that, but a touch of heart-friendly olive oil and a sprinkling of disease-fighting spices such as cayenne pepper can take chickpeas to the next level. Just roast them for an extra nutty bite, pack them in a ziplock and dig in whenever hunger strikes.
- Trail Mix
While a bag of trail mix isn’t the first thing that pops into your mind when you think of high-protein travel snacks, nutritionists worldwide beg to differ. Between the abundance of unsaturated (healthy) fats and loads of protein, research(2) suggests what we already suspected.
Nuts are a delicious way to sneak all the right nutrients (including protein) into your diet in the form of a convenient snack. And if you’re keen on boosting your protein intake through a custom-made trail mix, opt for pistachios and almonds. They’re naturally higher in protein compared to their nutty peers.
Pro tip: Throw dried fruit in the mix to satisfy your sweet tooth.
What do gourmet flavors, few preservatives and lots of protein have in common? Yup, they’re all part of the grab-and-go treat known to us as jerky. So, spread the word. This eclectic snack is no longer just for meatheads.
More and more bodybuilders swear by their favorite type of jerky due to its high content in protein. In fact, a single serving contains up to 10 grams of protein, making it a top-shelf high-protein travel snack. But, be careful. Some brands tend to carry more sodium or sugar than necessary. So, choose wisely.
- Protein Bars
It may come as a surprise to you, but protein bars contain… protein! Jokes aside, though, this type of snack is a quite convenient way to meet your daily protein needs in the tastiest and healthiest way possible, especially if you make them at home.
On that note, you can avoid added sugars and lots of artificial ingredients just by planning a bit ahead and making your unique combos. From adding energy-boosting nuts or using vegan protein powder to including your favorite dried fruit for when those sweet cravings strike, you are the one in charge.
- Tuna and Crackers
Word on the street is that canned tuna is one of the greatest sources of protein out there. And just by taking a look at the science(3) behind this claim, we can’t help but agree. In fact, one can of tuna contains 42 grams of protein. Talk about a high-protein travel snack!
But, let’s not forget that tuna is also rich in other nutrients such as magnesium, potassium, vitamin D and healthy fats. So, in a way you’re taking care of your protein needs while looking out for your overall health. Add some crackers to the mix and scoop your munchies goodbye.
- Kale Chips
Seriously, is there any better way to satisfy your salty cravings than with a bag of chips? We doubt that. But, how would you feel if we told you that eating chips might be one of the best ways to stock up on protein while satiating your hunger?
Just as crunchy and crisp as regular chips, kale(4) chips are packed with a hefty dose protein as well as vitamins A, C, K and minerals such as calcium and potassium. So, next time your protein clock is ticking, ditch everything else and opt for a baked bunch of homemade kale chips.
- Puppy Chow
No, this is not a joke! This all-time favorite sweet snack may be packed with hundreds of calories in its original form, but wait until you make a few tweaks. Replace powdered sugar with a mixture of honey and protein powder and see what happens. Not only do you still enjoy its sweet taste but it’s also one h**l of a high-protein snack thanks to this heaven-sent tweak.
Remember, though, that puppy chow (even in this healthier version) is still not exactly what you’d a healthy food. However, enjoying a single average portion is the perfect example of moderation without deprivation.
- Nut Butter Mini Sandwiches
Sometimes the best solutions lie right in front of us, and we don’t even know it. That’s the case with this variety of yummy spreads. Nut butter is the perfect protein-packed excuse to stray from other standard snacking options while on the road. But high-quality vegetable protein is just one of the various nutrients hiding in one spoonful of your favorite nut butter. Think of all the fiber and healthy fats. So, what’s your nutty “poison”? Are you more of an almond, walnut or pistachio kind of girl?
- Roasted Edamame
In addition to being jam-packed with protein, edamame is quite low in calories. They are also high in fiber and can satisfy any snack craving. But, wanna know what’s also cool about edamame? You can roast them at home and coat them with some of your favorite flavors, from pepper and salt to spicy cayenne pepper and cheese.
- Portable Protein Powder
We know it, you know it, everyone knows it. Nothing screams “I got enough protein in me” more than a post-workout shake made with your favorite protein powder. But, what are you to do when you got travel plans? Simply store some protein powder in a sports water bottle and add water when you’re ready to have that drink. The usual ratio is 8 ounces of water to one scoop of protein powder.
Sticking to a diet while on the go is not difficult. These ten high-protein snacks make sure of that. However, moderation is everything. So, pack accordingly and let the munching begin.
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