The best move for a pick me up on the go is to pack in the protein. Protein helps support muscle growth and can promote efficient energy consumption throughout the day. Here are our recommendations for some of the best high protein snacks.

Nuts and Seeds

For not being meat, most nuts and seeds contain some of the highest amounts of protein per ounce. One ounce of nuts contains approximately 6 grams of protein. Depending on the seed type, they do even better with approximately 9 grams of protein per ounce. 

As for ease of travel, nuts and seeds are biologically made for easy on-the-go snacking. Throw some into a resealable bag or a small Tupperware container and you’re ready for any snack craving. If you’re looking for creative ways to incorporate nuts and seeds into your routine, here are some of our choice favorites.

Trail Mix

This is probably the easiest way to serve up your favorite nuts and seeds. Trail mix is a long-held staple of hikers, road trippers, and your father who didn’t want to pay extra for snacks at the airport. 

Get a solid bag together and combine your favorite high protein nuts like almonds and pistachios, seeds rich in protein and antioxidants like pumpkin or pomegranate seeds, and the rest is up to you. Need a little sweetness? Consider tossing in dried fruit or even 70% to 80% dark chocolate to add mild sweetness to the mix without the need for artificial sweeteners. Add an extra dose of protein by mixing in Chopped Prosciutto or diced Spicy Sopressata for a kick of heat

Bars

Nuts and seeds are popular ingredients used in many healthy snack bars. Stop by the section on your next trip to the grocery store and see which ones catch your eye. But be sure to read the nutritional information closely and look for bars that are high in protein and low in sugar.

Or if you want an even better alternative, make your own. Simply mix a light oat or granola blend with some high-quality nuts and seeds. Combine it with some dried dates or raisins and add honey as a bonding agent, Form into a rectangle on a baking sheet or pan and freeze overnight. Cut that rectangle into bars and enjoy!

Chickpeas or Beans

One of the titans in the realm of the best high protein snacks is the humble garbanzo bean or as it’s more commonly known, the chickpea. One of the most popular additions to dishes across the Mediterranean, they are renowned for their health benefits. Similar to nuts, chickpeas contain around 6 grams of protein per ounce. 

They also boast relatively low fat and sodium contents and are high in potassium. It’s even been shown that daily servings of chickpeas and similar beans can help lower bad cholesterol. 

Plus, they are extremely transportable due to their small size. Chickpeas just roasted on their own are fantastic, but here are a couple of ways to make use of this and other great beans.

Hummus

This is simply one of the best, and the most popular, ways to enjoy the health benefits of chickpeas. Hummus is a Mediterranean staple made from simple ingredients. Add tahini, lemon juice, garlic, and chickpeas to a food processor and pulse until it begins to emulsify, continue to pulse as you add salt, spices, and water to achieve an ideal texture. You can store it in plastic containers and bring some veggies along to enjoy it with. 

You can also add other vegetables or spices to your hummus to create a unique flavor that you prefer. Consider topping your hummus with julienned Bresaola or crispy Chopped Pancetta for an extra flavor and protein boost.

Lentil Salad

Now that we’ve leveled so much praise on chickpeas, it’s time to spread some of that appreciation around. Lentils are a bean similar to chickpeas in terms of protein value. They carry a wide array of additional nutrients and health benefits including a high amount of fiber per serving. Many people with gluten allergies will substitute pasta and similar carbs with alternatives made from lentils for a smooth taste.

Lentils can be used in a variety of ways, but one of the best by far is to make a simple lentil salad. Add cooked lentils to a healthy green mix, with your choice of vegetables, fruits, and a light dressing for a snack that has deep flavor and lots of protein.

High-Quality Meats

Sometimes the best way to get protein in your diet is to simply add meat. Focusing on taking in high-quality meats that don’t require a large amount to satisfy your cravings can be a great strategy to stay mobile and add protein.

Roltini Singles

Our small batch artisan cured meats are perfect for elevating everyday recipes, but sometimes all you want to do is enjoy something simple and indulgent without the extra hassle. After all, preparing perfect slices of handcrafted cured meats is an experience best saved for when you can savor the moment.

We understand that. So we introduced Volpi Roltini Singles. These individually wrapped snacks are the zenith of the classic cheese stick. Each single comes with our signature craft meats wrapped around premium cheese. 

You can store these in the fridge and bring them along for a welcome diversion wherever life takes you. Roltini Singles are offered in four different flavor combinations including the ever classic Prosciutto and Mozzarella and a spicy Chorizo and Oaxaca Cheese.

Small Bites

Each pack contains 1.5-ounce portions of our expertly sliced, dry-cured meats and provides between 9 and 13 grams of protein. They are the perfect amount for a quick sandwich, salad topper, or snack. Since we focus on producing in small artisanal batches, you can rest assured that each pack provides a punch of protein and a wealth of flavor.

Yogurt

Dairy has long been a food group people have looked to for an influx of protein, and for good reason. Many dairy products, including milk itself, help the body take in and absorb enough protein. However, when it comes to a healthy, portable, and protein-rich dairy, nothing compares to Yogurt. It contains around 3 grams of protein per ounce and varieties like Greek yogurt strain out the whey of the milk, streamlining the health benefits.

Yogurt is essentially cultured milk. It combines multiple forms of healthy bacteria and allows those to develop while being heated and cooled. The end product is a light, tangy, and cool cream that you can serve up with just about anything. Here are some of your soon to be yogurt favorites.

Parfait

This one is an easy win. Parfaits are served around the world, with many different local ingredients. It is simply yogurt combined with other healthy sweet or savory ingredients like granola, fruit, seeds, and honey. 

Combine these or add other ingredients you like inside of a jar or cup and let it chill. Once you’re ready to indulge, remove the lid, and enjoy with a spoon. 

Keep in mind that the type of Yogurt used can affect the healthiness of the parfait. Try to avoid Yogurts that have an excess of added sugar and opt for Greek yogurt if you want a thicker variety.

Dips

One great aspect of yogurt is that it can act as a blank slate. It has an inherently tangy flavor, but you can combine it with almost any other ingredient to create a new and unique flavor base. It’s popular for use in sauces and dressings. Here you can make use of this to create delicious and protein-packed veggie dips. 

Take plain yogurt and mix it with garlic powder, thyme, olive oil, lime juice, and salt to taste to create a nice portable dip for your various vegetables. Experiment with different seasonings and herbs to create dips for any kind of snack.

Fish & Eggs

Sometimes it’s important to achieve more with your snacking than just adding protein. Consider options that bring their inherent benefits to your health. Two great examples of this are Fish and Eggs. 

Most varieties of fish have amounts of critical omega-3 fatty acids and eggs can help reduce bad cholesterol in moderation. Here are some ways to incorporate these health staples into your snacks.

Tuna

When we generally think about adding protein to our diet we think about things like beef, pork, chicken, or even alternatives like beans, nuts, and dairy. Often we forget about what is likely the most abundant source of protein on planet earth: fish. There are hundreds of varieties of fish available to consume around the world, but one of the most common and easy to access is tuna. 

Tuna is a saltwater fish that contains a whopping 8 grams of protein per ounce. It has a largely flaky texture and deep flavor. There are numerous ways to enjoy tuna as a snack, but one of the best ways is to serve it alongside a vegetable with a clean flavor like Persian cucumbers or sliced radishes.

Hard-Boiled Eggs

Good old-fashioned eggs. It worked for your grandparents and works perfectly for you as well. Eggs have about 6 grams of protein each and can be prepared in an endless number of ways. However, one of the best is to hard boil your eggs.

Hard-boiled eggs are extremely portable as they can be stored in a Tupperware container and taken on the go. They are so popular you’ll often see individually packaged hard-boiled eggs at many grab-n-go stands. These can be enjoyed on their own, sliced up on a salad, or even crumbled over a piece of multigrain toast. 

To make hard-boiled eggs, start by placing your eggs in a saucepan with cold water. Bring the water to a boil and then immediately turn off the heat. Leave the pan covered for around 11 minutes. Remove the eggs carefully and shock them with ice water. Then crack and peel the eggs and enjoy.

Conclusion

We love to put a lot on our plates. After all, the more we can get done, the more accomplished we get to feel. However, while you’re looking to win the errand Olympics or just keep up with your 5-year-old, remember to pack your plate with the energy to keep going. Focus on some of our suggestions to incorporate the best high protein snacks into your routine and reap the benefits.

One of the biggest challenges of staying on the keto diet is finding tasty Keto Diet snacks. Here are eight great keto-compliant snack ideas to consider making a part of your regular rotation:

1) Veggie Sticks Paired With Guacamole

This classic snack never goes out of style. Nearly any type of raw vegetable tastes great coupled with guacamole. Ideas to consider include red bell pepper sticks, carrots, jicama, and broccoli. You can easily make your guacamole by simply mashing an avocado and mixing it with diced red onion, jalapeño, and lime juice. Avocado is a great choice for those on the keto diet because it is high in healthy fats and can also fill you up.

2) Mixed Nuts

This keto staple delivers a host of health benefits while also keeping you satiated. Nuts are also extremely portable, making them an easy snack to eat on the go. They are packed with protein and heart-healthy fats, making them an ideal choice for when you want to stay full longer. You can eat nuts plain or mix them with a variety of additions such as sunflower seeds and coconut to make a keto-friendly trail mix. If you’re looking to up your protein intake, even more, chop up a Genoa Salame into bite-size pieces and add them to the mix.

Nuts are a no-prep tasty treat that provides essential vitamins and minerals such as magnesium and vitamin E.

3) Olives

Mix the benefits of the Mediterranean Diet with a keto plan for an explosion of flavor. Olives make great keto diet snacks because of their abundance of heart-healthy fats. The high amounts of vitamin E and fiber in olives also reduce inflammation in the body. You can choose to eat your olives plain or you can stuff them with feta, gorgonzola, or a chopped salame for an additional layer of flavor.

4) Caprese Salad Skewers

To pair with the olives, consider adding Caprese salad skewers. Simply skewer together fresh basil, mozzarella, cherry tomatoes, and a thin slice of Prosciutto for a delicious treat. Drizzle with olive oil and balsamic vinegar and you are ready to enjoy this fresh and nutritious keto snack. Although the prep may take a bit more time than some of the classic grab and go snacks, the effort will be well worth it. The mozzarella cheese and prosciutto slices are packed with protein and will help to keep you satiated for several hours.

5) Mini Egg Frittatas

These little frittatas are an ideal make-ahead snack that is full of protein and nutrients. You can make your mini frittatas using muffin pans and customize your eggs with a variety of flavorful ingredients. Mix in your favorite vegetables such as peppers, onions, and spinach, or add an extra kick of protein with crispy Coppa or cheese. Store them in your refrigerator for a few days until you are ready to eat them or freeze them for even more longevity.

6) Volpi Roltinis

As a staple of the keto diet, cheese fulfills a variety of snacking needs. Pair it with a flavorful slice of cured meat and you’ve got a winner! Our Roltini Singles are a snacking favorite for non-keto and keto dieters alike.

Roltini Singles

Our four varieties of roltini singles each offer a unique flavor profile to satisfy all cravings. They’re individually packaged making it easy to pack one in a to-go lunch or simply grab one on your way out the door.

Oaxaca & Chorizo Roltini Single – Oaxaca cheese and uncured Chorizo is quite the combo. Each bite is filled with a bit of heat from the chorizo which is perfectly smoothed over by the creamy Oaxaca.

Mozzarella & Pepperoni Roltini Single – This classic combo of mozzarella and Pepperoni is a keto lovers’ dream. It’s basically a mini pizza minus the sauce and dough. What’s not to love?

Mozzarella & Prosciutto Roltini Single – It’s no secret that Prosciutto is one of the more popular and well-loved varieties of cured meats. Pair it with creamy mozzarella and you’ve got yourself quite the snack!

Mozzarella & Spicy Salami Roltini Single – Another go-to combo for keto lovers who enjoy a little heat is mozzarella and Spicy Salami. It’s a great mix of spice and a slight tang from the mozzarella.

Roltinis

Our two varieties of roltinis are perfect for group snacking. You can take one to the office to share them with a few co-workers or add them to a charcuterie board while entertaining at home. Either way, they’re sure to be a hit.

Roltini With Mozzarella & Prosciutto – Delicate Prosciutto wrapped around a generous helping of mozzarella. This treat can be enjoyed by one or shared with many.

Roltini With Basil, Mozzarella & Prosciutto – What makes an already delicious snack even tastier? Adding basil of course! Our basil, mozzarella, and Prosciutto roltini are sure to be a hit.

7) Protein Bars

For the ultimate in convenience and taste, there is a large selection of keto protein bars you can enjoy. These bars are high in protein, keeping you fuller longer, and come in an assortment of flavors, making it easy to find the right choice to satisfy any cravings. They are an easy choice to take on the go and pack for lunches. Protein bars, because of their portability and nutrition, are an essential part of those on the keto diet.

8) Berries With Cream

Although there are not many fruits that qualify as keto diet snacks, berries are the one exception when consumed in moderation. For a special treat, top a small bowl of raspberries with plain and unsweetened Greek yogurt. For an added layer of crunch, sprinkle walnuts or top with savory crispy Pancetta. This can help to satisfy a sweet tooth and with the greek yogurt provide a serving of protein from the greek yogurt.

Conclusion

These eight keto diet snacks are just the tip of the iceberg when it comes to finding amazing snacks that fit into your keto lifestyle. With a little experimentation, you will soon have a varied and nutritious snack rotation that incorporates all of your favorite flavor profiles. With diets like this, it’s important to find foods that you enjoy eating to help keep yourself on track. If you liked the sound of any of these snacks consider adding them to your routine.