17 Quick & Healthy Snack Ideas

Whether you’re headed into work, the gym, or the big game, it’s important to grab a quick and convenient snack for the road. The perfect snack should pack enough protein, healthy fats, and a small amount carbs to keep you feeling full and energized. Oh, they have to be tasty too, right?!

These snacks shouldn’t limit you to boring options like peanut butter sandwiches either. Peanut butter sandwiches are great, don’t get me wrong, but these 17 snacks are a little more exciting and packed with even more protein!

Beef Jerky

1. Jerky

This one is for our meat lovers! Beef, pork, turkey… you decide. When choosing a jerky opt for ones that are nitrate free and don’t contain a ton of sodium (jerky is typically loaded with salt to help preserve it).

Protein Content7-11 grams per 1 oz. serving


2. Tuna Pouch

Fish anyone? No drain tuna pouches are a great option when you’re on the run. Tuna also contains some omega-3s, which support your brain, heart, joints and more! If you need some flavor, try the lemon pepper. You won’t regret it, yumm!

Protein Content: 16-20 grams per pouch


3. Almonds

Almonds are an excellent choice if you’re looking to stay fuller, longer! With a healthy mix of protein, essentials fats, and fiber, you won’t feel the need to eat again within an hour. Almonds rank better than other nuts because they pack little extra protein per serving.

Protein Content: 6 grams per 1 oz. serving


4. Chocolate Milk

Back to kindergarten anyone? Whether it’s served in a cup, box, bag, or bottle, this stuff is filled with high quality, muscle building protein! It’s no wonder we grew so rapidly as children! Try to find options without any extra sugar added.

Protein Content: 9 grams per 1 cup serving


5. Low Sugar Protein Bar

As the name implies, these bars specialize in providing you more protein than the others on the shelves at the store. The only problem with opting for a protein bar is making sure that you find the right one. Some key features you should look out for are: low in fat (1-2 grams), low in sugar (less than 10g), and enough protein (10-15 grams)!

You will across more unhealthy protein bars than you will healthy ones, make sure you make the right choice! Need help? Click here for some of the best and worst protein bars out there.

Better yet, you can always make your own homemade protein bars. Check out these awesome recipes!

Protein Content: 10-15 grams per bar


6. String Cheese

No matter what age you are, string cheese is fun! I know your mother probably told you never to play with your food but string cheese is always an exception to that rule.  It also makes our list because it’s convenient and protein packed! String cheese contains a small amount of fat and that is perfectly fine because that small amount of added fat will help keep you full and energized.

Protein Content: 6-8 grams per serving


7. Turkey Roll-Up

Roll-up and roll-out! Turkey roll-ups are easy to prepare and can easily be taken to eat when you’re on the go. Don’t forget to add your favorite veggies and condiments. My favorite version is filled with fresh spinach, jalapeno peppers, and honey mustard.

If you already have a favorite roll-up recipe please share in the comments!

Protein Content: 15-20 grams per roll-up


8. Cottage Cheese

Chocolate milk isn’t the only dairy powerhouse out there. Cottage cheese is filled with protein and bone building calcium! Both protein and calcium are important for building a strong, healthy foundation. A single serving of cottage cheese alone gives you almost 1/3 of your recommended daily calcium intake!

When considering fat content of your cottage cheese, you have to weigh some different factors. Low fat or non fat will save you calories but may not keep you as full as the higher fat option. Either way, cottage cheese makes for a quick & healthy snack!

Protein Content: 20-25 grams per 5 oz. serving


9. Oatmeal Cup

Take your favorite breakfast item on the go! Oatmeal is an excellent slow digesting carb choice that will provide you with steady energy. To make your oats even better, add some almonds and a banana, or some of your favorite ingredients. Try not to go crazy with that processed sugar sauce that people call “maple syrup” though.

Protein Content: 5-10 grams per cup, 10-15 grams with added almonds


10. Broccoli Florets

Boost your veggie intake for the day while you’re on the go with this convenient grab. Broccoli is low in calories, high in fiber, and provides your body with essential vitamins and minerals. Broccoli, like other fruits and veggies, also has phytonutrients, which help keep your immune system healthy and ward off certain disease!

The only downfall is that they need to be kept cool. Make sure to eat them soon after leaving the house or bring a mini cooler to help keep them chilled!

Protein Content: 6 grams per cup (only 30 calories!)


11. Hard-Boiled Eggs

Eggs are one of the most complete sources of protein that there is. There’s so much that you can do with them too: scrambled, sunny-side up, hard boiled, omelette, runny yolk, you decide! I know that you would much rather have a hefty omelette 9 out of 10 times but hard boiled eggs are the next best thing as you’re scrambling to get out the door.

Although the yolks contain all of the fat, they are also loaded with vitamins. If you want to save on calories, have one egg with the yolk for every three eggs that you eat. As for the others, just peel off the egg whites and eat that!

Protein Content: 6 grams per large egg with yolk, 3 grams per egg white


12. Nut-Butter Squeeze Pack

If you have been known for eating peanut butter right out of the jar then this is the route for you! As you’ve already learned, almonds are the king of nuts but these squeeze packages also come in peanut butter. All you have to do is rip the top off and squeeze for a quick fill. Another great idea is to grab a fresh piece of fruit to eat with your nut-butter!

Protein Content: 6-10 grams per squeeze pack


13. Protein Chips

Who doesn’t love digging into a fresh bag of chips? Protein chips are an even better choice because they provide the same crunch, more protein, and won’t have you feeling guilty later! That’s a win, win, win (DJ Khaled anyone?)

There are several protein chip options to choose from. When deciding which one is right for you, look for ones lower in fat, sugar, and sodium. They should also contain 3-5 grams of fiber per serving. Remember, fiber helps keep you fuller, longer!

Protein Content: 10-15 grams per small bag


14. Design Your Own Shake

Now it’s your turn to get creative! Protein shakes can be made ahead of time or quickly enough to grab on the go. Plus, there is no “one shake fits all” so you can make it to your liking!

To give you an idea of what one may look like, here’s my personal recipe:


  • 1 scoop unflavored protein powder
  • 1/2 cup old fashioned oats
  • 1/2 banana
  • 1/2 cup blueberries
  • 2 tbs flaxseed
  • 1 cup almond milk


  • Combine protein, oats, banana, blueberries, and flaxseed into a blender
  • As you begin blending, slowly add almond milk
  • Pour and enjoy

Protein Content: 20-50 grams per shake (all depends what ingredients you choose)


15. Greek Yogurt

Greek yogurt blows traditional yogurt out of the water when it comes to health benefits. It contains more protein and more than half the sugar! Not to mention it’s bone building calcium content as well as gut pleasing probiotics!

I recommend getting plain greek yogurt and adding your own fresh fruit, nuts, and/or honey for some flavor!

Protein Content: 20-25 grams per cups


16. Healthier Puppy Chow

This is a healthier take on a traditional snack that we all love! You can make this delicious treat ahead of time and have it pre-bagged and ready to go.

Although this healthier version of puppy chow doesn’t rank at the top of the health food scale, it’s great in moderation! That’s why portioning into small travel bags ahead of time is a great idea. That way, it’ll be ready when you need it and be in a controlled portion size already, win win!

Ingredients (one serving):

  • 1 cup original plain Chex cereal
  • 1 1/2 tbs all natural peanut or almond butter
  • 1 1/2 tbs dark chocolate chips
  • 1 level scoop of protein powder (vanilla works best)
  • 1/2 tbs raw honey


  • Pour Chex into medium mixing bowl
  • Melt peanut or almond butter, chocolate chips, and honey together in a separate bowl
  • Pour melted ingredients over Chex cereal
  • Sprinkle protein powder over the top, stir
  • Enjoy!

Protein Content: 20-25 grams per serving


17. Protein Bites

This is another one of those snacks that will have your taste buds jumping for joy! The best part is that you won’t feel bad afterwards either because it’s all healthy ingredients! As with the puppy chow, these bites can be made in advance so they are ready for the taking when you need them.


  • 1 cup old fashioned oats
  • 1 scoop protein powder (vanilla works best)
  • 1/2 cup all natural peanut or almond butter
  • 2 tbs ground flaxseed
  • 1 tbs raw honey
  • 1 tbs dark chocolate chips


  • Pour oats and flaxseed into medium mixing bowl
  • Melt peanut or almond butter, chocolate chips, and honey together in a separate bowl
  • Pour melted ingredients over Chex cereal
  • Sprinkle protein powder over the top, stir
  • Roll into small balls
  • Enjoy!

Protein Content: 6-8 grams per ball

Related: 7 High Protein Oatmeal Recipes


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