You’re always on the move, so finding nutritious snacks that keep you energized and full can sometimes be a challenge. Protein-rich snacks such as hard-boiled eggs, nuts, and Greek yogurt are an excellent option for on-the-go snacks, whether you’re traveling between job sites or craving a boost during a long drive. 

Top 10 portable high-protein snacks

Hard-boiled eggs

• Calories: ~78 per egg
• Protein: ~6g per egg
• Fat: ~5g
• Carbs: ~1g

Hard-boiled eggs are a go-to snack for anyone looking to add more protein to their diet without much fuss. They’re incredibly easy to make in batches, store well, and are great for on-the-go. You can take them with you for a few hours without worrying about refrigeration, making them a convenient option for busy days. With a nice balance of protein and fat, they provide steady energy and help keep hunger at bay. Plus, they’re versatile—you can enjoy them plain or get creative with toppings.

Our favorite way to eat it: We love sprinkling a little sea salt and pepper on hard-boiled eggs for a simple, tasty snack. For an extra boost of fiber, try pairing them with whole-grain crackers or adding a dash of hot sauce for a bit of a kick!

Jerky (nitrate-free, all-natural)

• Calories: ~70-100 per ounce
• Protein: ~9-11g per ounce
• Fat: ~1.5-3g
• Carbs: ~3g

All-natural jerky is a fantastic savory snack for people who need protein while on the go. It’s lightweight, portable, and doesn’t require refrigeration, making it a great choice for long work days. Choosing nitrate-free and all-natural varieties ensures you’re getting a cleaner, healthier snack. Whether you prefer beef, turkey, or even plant-based jerky, you can find options that are both delicious and packed with protein to help sustain your energy throughout the day.

Our favorite way to eat it: We enjoy jerky straight from the pack, but it pairs really well with raw veggies like carrots or cucumbers for a balanced snack. This combo gives you some extra crunch and a boost of vitamins to go along with the protein!

Nuts and seeds

• Calories: ~160-200 per 1 oz serving
• Protein: ~5-8g
• Fat: ~14-18g (healthy fats)
• Carbs: ~5-6g

Go nuts! Almonds, sunflower seeds, walnuts—whatever your preference, nuts and seeds are some of the most convenient and nutrient-dense snacks you can find. They’re packed with healthy fats, protein, and fiber, making them a satisfying option that keeps you full and energized. Since they’re non-perishable and lightweight, nuts and seeds are perfect for keeping in your car or lunchbox for quick snacking. Whether you’re on site, on-the-go, or just in need of a quick bite, they’re easy to enjoy anywhere.

Our favorite way to eat it: We love making our own trail mix by combining different nuts and seeds with dried fruits like cranberries or raisins. It’s a perfect blend of sweet and savory that’s delicious and satisfying.

Protein bars

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• Calories: Varies by brand, generally ~200-300 per bar
• Protein: ~15-20g
• Fat: ~5-12g
• Carbs: ~20-40g

Protein bars are one of the most convenient options for high-protein snacking. They’re designed to give you a solid boost of protein along with a balanced mix of carbs and fats, all in one small package. These bars are perfect when you’re pressed for time, whether you’re running to work or just need a quick snack between jobs. To avoid sugar crashes, look for brands that use natural ingredients and have a good balance of macronutrients—something that fuels your body without overloading it with processed sugars.

Our favorite way to eat it: Protein bars are perfect when you’re running late or need a quick, mid-afternoon energy boost. Toss one in your truck and grab it when you need a satisfying snack to keep you going.

Cottage cheese or Greek yogurt

• Calories: ~90-150 per serving
• Protein: ~10-20g
• Fat: ~2-10g
• Carbs: ~5-15g

Cottage cheese and Greek yogurt are fantastic dairy-based snacks that pack a punch when it comes to protein and calcium. These options are not only creamy and delicious but also versatile, making them great for both sweet and savory pairings. When stashed in a sealed container, they’re easy to enjoy any time of the day, whether for breakfast, a midday snack, or even a light dinner. Both cottage cheese and Greek yogurt are known for their high protein content, which helps keep you satisfied and energized while supporting muscle recovery and bone health.

Our favorite way to eat it: We love topping cottage cheese or Greek yogurt with honey, nuts, or fresh berries for a delicious, sweet snack. It’s a satisfying treat that feels indulgent while still providing plenty of nutrition!

Tuna packets

• Calories: ~70-100 per 2.5 oz packet
• Protein: ~15-20g
• Fat: ~0.5-2g
• Carbs: ~0g

Tuna packets are a super-convenient, high-protein snack that doesn’t require refrigeration. They’re easy to tear open and eat straight from the pouch, or you can spread the tuna on whole-grain crackers for a bit more crunch. They’re also packed with omega-3 fatty acids, making them a healthy, heart-friendly snack.

Our favorite way to eat it: Add a little hot sauce or mustard to spice things up, or spread it on crackers for a quick meal.

String cheese

• Calories: ~80 per stick
• Protein: ~6-8g
• Fat: ~6g
• Carbs: ~1g
  

String cheese is a simple and satisfying snack, loaded with protein and calcium. It’s individually wrapped, making it portable and easy to carry in a lunchbox or cooler. Plus, it has a long shelf life when kept cool, making it perfect for packing along with other snacks.

Our favorite way to eat it: Enjoy on its own or pair with a handful of nuts for a perfect balance of protein and healthy fats.

Hummus and veggies

• Calories: ~70 per 2 tbsp hummus
• Protein: ~2-3g per serving of hummus
• Fat: ~5g
• Carbs: ~4g
  

Pre-packaged hummus cups with veggie sticks are a great portable snack that combines plant-based protein with fiber from the veggies. Hummus made from chickpeas is rich in protein and healthy fats, and when paired with carrots, cucumber, or bell peppers, it makes for a balanced and satisfying snack.

Our favorite way to eat it: Dip your veggies straight into the hummus cup for a crunchy, savory snack that’s both refreshing and filling.

Edamame

• Calories: ~120 per 1/2 cup shelled
• Protein: ~11g
• Fat: ~5g
• Carbs: ~9g

Edamame (young soybeans) is a plant-based protein source that’s also high in fiber, making it a filling and nutritious snack. You can buy them shelled and lightly salted, making them easy to pack in a cooler or lunch bag. They’re also full of vitamins and minerals, including folate and iron.

Our favorite way to eat it: Enjoy them plain or with a sprinkle of sea salt for a tasty, protein-packed snack that’s easy to pop in your mouth.

Chickpea snacks (roasted or popped)

• Calories: ~120-130 per 1 oz serving
• Protein: ~5-6g
• Fat: ~3-5g
• Carbs: ~18-20g (Note: roasted chickpeas have a slightly higher carb content)

Roasted or popped chickpeas are a crunchy, savory snack that packs a decent amount of plant-based protein and fiber. They’re light and easy to carry, making them a great portable option for a quick energy boost. Plus, they come in a variety of flavors, from sea salt to spicy, to satisfy different cravings while keeping things healthy.

Our favorite way to eat it: Enjoy a handful straight from the bag for a crunchy, filling snack, or toss them into a trail mix with nuts and seeds for extra variety. 

Bonus: Roast your own chickpeas with this easy, quick recipe. Season them with your favorite spices!

The importance of protein

Protein is one of the most important nutrients for keeping your body strong and healthy, especially on the job site. It does a lot more than just build muscle—protein is a key player in keeping you energized, full, and feeling your best. Here’s why adding more protein to your diet can help fuel your day: 

• Muscle strength and recovery: If you’re always active or working hard, your muscles need protein to repair and grow. It helps your body recover from physical tasks so you can keep going strong.
• Energy: Unlike sugary snacks that give you a quick rush and then leave you feeling tired, protein provides steady, long-lasting energy. It keeps you going throughout the day without the crash.
• Immunity: Protein is a big helper when it comes to your immune system. It helps your body create antibodies, which are like your body’s defense team, keeping you healthy and fighting off illness.
• Satiety: Protein helps you feel fuller for longer, which means you’re less likely to snack on unhealthy foods. It’s a great way to avoid overeating and stick to a balanced diet.

Whether you’re working hard, losing steam, or just plain hangry, protein is the fuel that keeps you going!