High-protein snacks to eat on the go

Here are some portable protein based snacks to stop you reaching for the chips or chocolate bar.

Snacking mid-morning and afternoon on high quality protein foods is good for the metabolism. Protein is a hunger-busting powerhouse because it slows digestion and keeps blood sugar steady, and research shows protein helps keep cravings at bay. But it’s not the easiest snack to put your hands on at short notice. Carb loaded snack foods are everywhere but are best avoided. The key is to get organised and here are some great protein-packed snacks that you can take with you anywhere.

Trail Mix

Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit (cranberries and goji berries are best) for some added sweetness. The best bang for your protein buck? Almonds and pistachios. They’re higher in protein than their nutty peers.

1 tbsp each almonds, pistachio nuts, sunflower seeds, walnuts, cranberries, and goji berries

Pumpkin Seeds

Pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack full of fibre and immune-protecting zinc once they’re washed, dried, and nicely roasted. Alternatively, buy pepitas, they are pumpkin seeds that have been opened and are ready to eat.

2/3 cup pumpkin seeds, rinsed and coated with 1 tsp curry powder and a pinch of salt, roasted at 300 degrees for 20 minutes

Paleo Rollup

Consider it a sandwich without the bread! Smear cottage or goat cheese on a slice of turkey or chicken and add tomato or crunchy cucumber. This savoury snack packs in almost double the protein of a hardboiled egg, and sneaks in a few vegetables to boot!

2 slices deli turkey rolled up with goat or cottage cheese and 1 slice tomato or cucumber – Shake it Up

While getting your protein from whole food sources is ideal, an occasional protein  shake is also a convenient snack, and the combinations are endless! Pour yours into a portable tumbler for a sippable snack on the go. Remember the best protein powder is over 65% protein.

1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice blended until smooth.

Roasted Chickpeas

There’s so much more to chickpeas than hummus, and one of the tastiest ways to enjoy these cholesterol-lowering beans is also the simplest. Roast them with some basic seasonings for an extra crunchy, nutty bite, and carry them in a ziplock bag or small container to pop a handful for that in between meal snack. Very convenient when on the go.

3/4 cup chickpeas roasted for 20 to 30 minutes with 1 tablespoon each olive oil, salt, and cayenne pepper

Cottage Cheese

Half a cup of cottage cheese boasts 3 grams more protein than a typical serving of Greek yogurt and is just 100 calories.  Add a slice of melon or a few fresh berries (any kind) to make a tasty protein packed snack.

Hardboiled egg Eggs used to be considered a nutritional no-no due to their high cholesterol content. Today, though, most nutritionists agree that they’re a powerhouse breakfast or snack when enjoyed in moderation. Once peeled, they are easy to eat on the run.

Linda Krick

Medical Herbalist

0412 208 982