High protein snacks for work, travel & the gym

25 high-protein snacks for work, travel & the gym

Most picks here land between 12 and 25 grams of protein. Grouped by where you'll eat them, with USDA protein and calories for every snack.

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SaVanna Shoemaker, MS, RDN, LDRegistered Dietitian Nutritionist · Oct 14, 2026

Hand taking a Clean Eatz BBQ Chicken protein empanada from a freezer

Quick answer

Plain foods make the best high protein snacks. A 6-ounce cup of nonfat Greek yogurt has about 16 grams of protein, a 3-ounce pouch of tuna about 22 and 3 ounces of rotisserie chicken breast about 24, all for under 125 calories. Most of the 25 picks below land between 12 and 25 grams. A few travel snacks, like meat sticks and pumpkin seeds, sit lower, and we say so.

A snack with 3 grams of protein rarely carries you to dinner. You know the feeling: a granola bar at 3 p.m., hungry again by 4. Protein is the part of a snack that helps it last.

So we built this list around grams, not buzzwords. We pulled the numbers for every whole food from USDA FoodData Central, for the portion you'd actually eat, and took our own snacks' numbers from our product pages. Then we grouped all 25 by where you'll eat them: at your desk, on the road or around a workout.

High protein snacks at a glance

All 25 with protein & calories

Here are all 25 high protein snacks in list order, so you can scan for the ones that fit your day. Whole-food numbers are rounded estimates from USDA FoodData Central for the serving shown. Our own snacks use the ranges on their product pages.

Protein and calories per serving. USDA FoodData Central for whole foods, Clean Eatz product pages for our snacks.
Snack (serving)	Protein	Calories
Greek yogurt, nonfat (6 oz)	16g	92
Cottage cheese, 2% (1/2 cup)	12g	92
Hard boiled eggs (2)	13g	155
Egg bites (2 of 8)	14g	148
Overnight oats (1 pouch)	20g	270 to 330
Protein breakfast burrito (1)	19 to 22g	290 to 380
Tuna (3 oz) & crackers (1 oz)	25g	218
Turkey & cheese roll-ups	19g	162
String cheese & almonds (1 oz each)	13g	242
Beef jerky (1 oz)	9g	116
Smoked meat stick (1 oz)	6g	156
Roasted chickpeas (1 cup cooked)	15g	269
Dry roasted edamame (1 oz)	12g	127
Pumpkin seeds (1 oz)	8g	163
Protein PB&J (1)	11 to 12g	250
Peanut butter on whole wheat	15g	352
Shakez scoop & a banana	21g	105 + scoop
Small bagel & turkey (2 oz)	16g	242
Low-fat kefir (1 cup)	9g	104
Protein empanada (1)	11 to 13g	240 to 270
Low-fat chocolate milk (2 cups)	17g	320
Rotisserie chicken breast (3 oz)	24g	122
Salmon (3 oz) & 2 rice cakes	21g	187
Steamed edamame (1 cup)	18g	188
Cooked shrimp (3 oz)	20g	84

Protein and calories per serving. USDA FoodData Central for whole foods, Clean Eatz product pages for our snacks.

Look down the table and the best high protein snacks share one trait: lean protein with very little else. Chicken, tuna, shrimp and plain Greek yogurt all give you 16 to 25 grams for under 220 calories. Protein snacks built on nuts and seeds bring more calories per gram of protein, so they work best as part of a pairing. If you'd rather grab something ready, browse our Clean Eatz high protein snacks.

High protein snacks for work

Desk drawer & office fridge

At your desk, you want protein snacks for work that you can eat with one hand between calls. Every pick here keeps in an office fridge or a desk drawer, or heats in the office microwave. These are healthy high protein snacks that take less effort than the vending machine.

Greek yogurt & cottage cheese cups

Single-serve dairy cups are the easiest win in the office fridge.

Plain Greek yogurt cup

Desk staple

16g protein · 92 calories (6 oz nonfat)

Plain nonfat Greek yogurt gives you about 16 grams of protein for 92 calories. Flavored cups add sugar fast, so stir in berries or a drizzle of honey yourself.

Cottage cheese cup

Savory option

12g protein · 92 calories (1/2 cup, 2%)

Half a cup of 2% cottage cheese has about 12 grams of protein. Eat it sweet with pineapple or savory with cherry tomatoes, black pepper and a few crackers.

Hard boiled eggs & egg bites

Eggs are cheap, portable protein. Cook a batch on Sunday.

Hard boiled eggs

Budget pick

13g protein · 155 calories (2 large eggs)

Two large hard boiled eggs bring about 13 grams of protein. Peel them at home and pack them in a small container with salt and pepper or everything bagel seasoning.

Egg bites

Make ahead

14g protein · 148 calories (2 bites)

Whisk 6 eggs with 1/2 cup cottage cheese and 1 ounce of shredded part-skim mozzarella, pour into 8 greased muffin cups and bake until set. Two bites come to about 14 grams of protein, our estimate from USDA values.

Grab & go protein meals for your desk

Some afternoons call for a mini meal, not a nibble. These easy high protein snacks either come ready to heat or take two minutes to put together. Our high protein grab & go collection keeps a few in one place.

High Protein Overnight Oats

No prep

20g protein · 270 to 330 calories per pouch

Our High Protein Overnight Oats come in a resealable pouch with 20 grams of protein. Add milk, chill it in the office fridge and eat it from the pouch. They're $3.49 each, in flavors like Peanut Butter Cup and Apple Cinnamon.

Protein breakfast burrito

Microwave ready

19 to 22g protein · 290 to 380 calories

Our breakfast burritos use a protein tortilla and cage-free eggs. Keep a couple in the office freezer for the days lunch runs late. They're $4.99 each, with Sausage, Egg & Cheese the highest in protein at 22 grams.

Tuna & whole wheat crackers

Most protein

25g protein · 218 calories

A 3-ounce pouch of light tuna in water plus 1 ounce of whole wheat crackers gives you about 25 grams of protein. Stir in mustard or a spoon of Greek yogurt instead of mayo.

Turkey & cheese roll-ups

Low carb

19g protein · 162 calories

Roll 3 ounces of sliced turkey breast around 1 ounce of part-skim mozzarella. That's about 19 grams of protein. Deli meat runs high in sodium, so check the label.

String cheese & almonds

Desk drawer

13g protein · 242 calories

One part-skim mozzarella stick and 1 ounce of dry roasted almonds land at about 13 grams of protein. Almonds carry most of the calories, so measure the ounce once.

Healthy travel snacks that pack protein

Snacks that ride in a bag

On the road, the best healthy travel snacks don't need a cooler, don't crush and don't leave you hungry an hour into the drive. These high protein snacks on the go are mostly shelf stable, so they live in a carry-on, a glove box or a gym bag.

Jerky & meat sticks for the road

Dried meat travels well, but the numbers vary a lot by brand.

Beef jerky

Shelf stable

9g protein · 116 calories per ounce

An ounce of beef jerky has about 9 grams of protein. Two ounces makes a real snack. Pick a brand with less sugar and sodium, since both vary a lot between bags.

Smoked meat stick

Read the label

6g protein · 156 calories per ounce

USDA's smoked beef stick has about 6 grams of protein per ounce and more fat than protein. Look for sticks that list more protein than fat on the label, or pair one with a cheese stick.

Roasted chickpeas & dry roasted edamame

Roasted legumes and seeds beat chips on protein and fiber.

Roasted chickpeas

High fiber

15g protein · 269 calories (1 cup cooked)

Cooked chickpeas give you about 15 grams of protein per cup and 12 grams of fiber, before the oil. Pat them dry, toss with a teaspoon of oil and spices, and roast until crisp.

Dry roasted edamame

Most crunch

12g protein · 127 calories per ounce

Dry roasted soybeans pack about 12 grams of protein into a single ounce. That's more than jerky by weight.

Pumpkin seeds

Best paired

8g protein · 163 calories per ounce

Roasted pumpkin seeds have about 8 grams of protein per ounce, among the most of any common seed. Mix them with dry roasted edamame for a trail mix that beats the store-bought kind on protein.

Nut butter sandwiches that travel well

A sandwich holds up in a bag better than most snacks.

Protein PB&J

Ready to eat

11 to 12g protein · 250 calories

Our protein peanut butter & jelly comes ready to eat in Grape, Strawberry and Honey, with 11 to 12 grams of protein each. It's $2.99 for one or $47.95 for a 16-pack.

Peanut butter on whole wheat

Pantry build

15g protein · 352 calories

Two tablespoons of peanut butter on two slices of whole wheat bread come to about 15 grams of protein. Swap the jelly for banana slices if you like.

High protein snacks for the gym

Fuel before, refuel after

A good pre workout snack gives you easy carbs and some protein without sitting heavy. A good post workout snack leans harder on protein. The International Society of Sports Nutrition says 20 to 40 grams of protein every 3 to 4 hours best supports muscle protein synthesis for people who train. If you want something ready in the freezer, our protein empanadas are ready to heat.

Pre workout snacks that sit light

Eat these a little while before you train. Keep fat and fiber low so your stomach stays calm.

Shakez scoop & a banana

Fastest

21g protein · banana adds 105 calories

One scoop of our Shakez protein powder has 20 grams of whey protein and 1 gram of sugar. Shake it with water and eat a medium banana for quick carbs.

Small bagel & turkey

Carbs first

16g protein · 242 calories

A small plain bagel with 2 ounces of sliced turkey gives you about 16 grams of protein and plenty of quick carbs. Skip the cream cheese before a hard session.

Low-fat kefir

Easy to digest

9g protein · 104 calories per cup

Plain low-fat kefir has about 9 grams of protein per cup. It's drinkable, so it sits lighter than a bowl of yogurt.

Post workout snacks for recovery

After training, aim for about 20 grams of protein, plus carbs if you worked hard or train again soon.

Protein empanadas

Heat & eat

11 to 13g protein · 240 to 270 calories

Baked, never fried, our empanadas come in BBQ Chicken, Cheeseburger and Pepperoni Pizza. Each has 11 to 13 grams of protein and costs $4.99. Add a cup of milk to get close to 20 grams.

Low-fat chocolate milk

Carbs & protein

17g protein · 320 calories (2 cups)

Two cups of low-fat chocolate milk give you about 17 grams of protein with about 50 grams of carbs. It's an easy recovery drink after a long run or a double session.

Rotisserie chicken breast

Meal prep pick

24g protein · 122 calories (3 oz)

Rotisserie chicken breast gives you about 24 grams of protein in 3 ounces, for just 122 calories.

Pull the meat off the bird the day you buy it and portion it into small containers. It's an easy way to keep ready protein in the fridge all week.

Salmon & rice cakes

Omega-3 pick

21g protein · 187 calories

Canned pink salmon on two rice cakes: about 21 grams of protein. Add lemon and dill.

Steamed edamame

Plant protein

18g protein · 188 calories per cup

A cup of steamed edamame from the freezer bag has about 18 grams of protein and 8 grams of fiber. Microwave it, salt it and eat it warm.

Cooked shrimp

Fewest calories

20g protein · 84 calories (3 oz)

Cooked shrimp is the leanest protein on this list, with about 20 grams in 3 ounces for only 84 calories. Buy it already cooked, keep it cold and dip it in cocktail sauce.

How to choose high protein snacks

Protein first, then the rest

We get protein from meat, dairy, nuts and certain grains and beans, and MedlinePlus dietary proteins notes that how much you need depends on your age, sex, health and activity. For snacks, a few quick checks make the choice easy.

Aim for 10 grams of protein or more. Below that, it's a side, not a snack that holds you.
Check protein per 100 calories. Shrimp, chicken and plain Greek yogurt run 17 to 24 grams. Almonds run about 3.5.
Scan sodium on jerky, deli meat and meat sticks. Those numbers vary a lot by brand.
Watch added sugar on flavored yogurt, bars and shakes. Plain versions plus your own fruit usually win.
Match the snack to the place. No fridge means jerky, roasted edamame or a sandwich.

If you're after high protein low calorie snacks, start with the lean proteins on the list: shrimp, chicken, tuna, Greek yogurt and cottage cheese. Nuts and seeds still belong in your week, just in measured portions.

High protein snacks for weight loss work best when they replace a lower-protein snack, not when they're added on top. A review in The American Journal of Clinical Nutrition found a modest satiety effect from higher-protein meals, so calories still count. If you take a GLP-1 medication or have kidney disease, talk with your doctor or a registered dietitian about your protein target.

And if your snacks keep turning into meals, our High Protein Meal Plan adds two extra ounces of meat to each meal, so lunch carries more of the load.

High protein snacks FAQ

Quick answers

What snacks are high in protein?

Lean animal foods lead: 3 ounces of rotisserie chicken breast has about 24 grams of protein, tuna about 22 and cooked shrimp about 20. Nonfat Greek yogurt has 16 grams per 6-ounce cup and steamed edamame 18 grams per cup. Jerky, cottage cheese and eggs come next at 9 to 13 grams a serving.

How much protein should a snack have?

There's no official target for snacks. We suggest 10 to 20 grams, which keeps you full without crowding out meals. After a workout, aim closer to 20 grams. The International Society of Sports Nutrition links doses of 20 to 40 grams every 3 to 4 hours with the best muscle protein synthesis.

Are high protein snacks good for weight loss?

They can help. Higher-protein eating has a modest effect on fullness in research, which can make a calorie deficit easier to stick with. But the calories still count, so pick lean snacks in measured portions. If you have a medical condition or take a GLP-1 medication, talk with your doctor or a registered dietitian first.