Trying to eat more protein doesn't have to mean carrying a cool bag everywhere you go.
Whether you're commuting to work, heading to the gym, travelling or simply out for the day, there are plenty of snacks that can help you stay on track without needing a fridge.
The best options are easy to carry, satisfying and packed with protein to keep you feeling fuller for longer. Here are ten of our favourites.
1. Beef Jerky or Biltong
A classic for a reason.
Jerky and biltong are among the highest-protein snacks you can buy and are perfect for keeping in your gym bag, backpack or desk drawer. Look for varieties with minimal added sugar and simple ingredients where possible.
Typical protein: 20 to 30g per 100g
2. Protein Shake
Sometimes the simplest option is still the best one.
Keeping a scoop of protein powder with you means you can make a fresh shake whenever you need it. Just add water, give it a shake and you're ready to go.
An insulated shaker is especially handy if you're out all day, helping to keep your drink cooler for longer while being ready whenever you need it.
3. Protein Bars
Protein bars are a convenient option when you're short on time.
They're easy to throw into a bag and can help bridge the gap between meals. Aim for bars that provide around 15 to 20g of protein without being packed full of sugar.
Typical protein: 15 to 20g per bar
4. Roasted Edamame Beans
One of the most underrated high-protein snacks around.
They're crunchy, naturally high in protein and fibre, and available in most supermarkets. They also make a great alternative to crisps.
Typical protein: 12 to 14g per serving
5. Mixed Nuts
Almonds, pistachios and peanuts all provide a good amount of protein alongside healthy fats.
While they aren't the highest-protein snack on the list, they're filling, convenient and ideal for keeping in your bag for busy days.
Typical protein: 6 to 8g per handful
6. Peanut Butter Sachets
Single-serve peanut butter sachets are perfect alongside bananas, apples or oatcakes.
They're convenient, mess-free and surprisingly satisfying when you need something to keep you going.
Typical protein: Around 7g per sachet
7. Roasted Chickpeas
Crunchy, tasty and packed with both protein and fibre.
They're a great plant-based snack that travels well and comes in plenty of different flavours.
Typical protein: 6 to 8g per serving
8. High-Protein Flapjacks
A great option before a long walk, after the gym or during a busy afternoon.
Many protein flapjacks contain between 10 and 15g of protein while also providing slow-release carbohydrates to help keep you fuelled.
Typical protein: 10 to 15g per flapjack
9. Easy-Open Tinned Fish
Tuna, salmon and mackerel are all naturally high in protein.
Many brands now offer easy-open tins, making them much more practical when you're away from home. Pair one with wholegrain crackers if you fancy something a little more substantial.
Typical protein: 20 to 25g per tin
10. Pumpkin Seeds
Don't underestimate these little seeds.
They're rich in protein, healthy fats and important minerals, making them an easy snack to sprinkle into your day.
Typical protein: 8 to 9g per serving
Honourable Mentions
If you like to mix things up, these are also worth keeping on your shopping list:
- Rice cakes with peanut butter
- Protein cookies
- Dry roasted peanuts
- Shelf-stable protein drinks
- Protein crisps
What Is the Best High-Protein Snack for Work?
If you're working in an office or spending the day at your desk, convenience is key.
Protein bars, roasted edamame, mixed nuts and roasted chickpeas are all easy to keep in a drawer without worrying about refrigeration. They're quick to grab between meetings and can help stop you reaching for the biscuit tin.
If you usually enjoy a protein shake during the day, simply keep your powder separate until you're ready to drink it. A quality insulated shaker makes it easy to mix a fresh shake whenever you need one.
What Are the Best High-Protein Gym Snacks?
If you're heading to the gym, you'll want something that's convenient and easy to digest.
Protein shakes remain one of the most popular choices because they're quick, portable and provide a generous amount of protein after training. Protein bars and jerky are also excellent options if you're heading straight from work or don't have time for a proper meal.
Keeping a few of these snacks in your gym bag means you're always prepared, whether your workout finishes earlier or later than planned.
A little planning goes a long way. Having a few high-protein snacks ready to grab makes it much easier to stay consistent, wherever the day takes you.
