32 High Protein Snacks for Travel: Stay Energized on the Go
When you’re on the go, especially while traveling, maintaining a healthy diet can be challenging. But with the right high-protein snacks, you can ensure you’re fueling your body properly, even while exploring new places. Protein-rich foods keep you fuller for longer, prevent muscle loss, and provide sustained energy throughout the day.
In this article, we’ve compiled 32 high-protein snacks that are perfect for travel. These snacks are not only portable and convenient, but they also pack a nutritional punch to keep you energized no matter where you are.
Why High Protein Snacks Are Important for Travel
1. Provides Long-Lasting Energy
Protein helps maintain stable blood sugar levels, preventing those energy dips that often happen during travel. A high-protein snack will keep you feeling fuller for longer, reducing the need for unhealthy, sugary snacks.
Fact: Protein takes longer to digest than carbohydrates, making it an excellent choice for keeping your energy levels steady during long flights or car rides.
2. Supports Muscle Maintenance
Traveling can sometimes interfere with regular workouts, but consuming high-protein snacks helps support muscle maintenance. This is especially important for those who don’t want to lose muscle while they’re away.
3. Reduces Hunger and Cravings
Protein snacks can also help curb hunger pangs and reduce cravings, which is crucial when you’re traveling and have limited food options.
32 High Protein Snacks for Travel
Below are 32 travel-friendly high-protein snacks that are easy to pack and take with you on your journey. These snacks will keep you satisfied, energized, and ready to take on any adventure.
1. Jerky (Beef, Turkey, or Chicken)
- Protein Content: 10-15 grams per ounce
- Why It’s Great: Jerky is a classic travel snack that’s packed with protein and easy to carry. It’s available in various flavors, making it a versatile option.
Tip: Look for jerky with no added sugars for a healthier option.
2. Greek Yogurt Cups
- Protein Content: 10-20 grams per serving
- Why It’s Great: Greek yogurt is high in protein and probiotics, which aid digestion. It’s also creamy and satisfying.
Example: Choose individual, travel-friendly cups for convenience, or go for larger containers if you’re traveling with family or a group.
3. Protein Bars
- Protein Content: 10-20 grams per bar
- Why It’s Great: Protein bars are the ultimate on-the-go snack. They come in various flavors and are packed with protein, fiber, and healthy fats to keep you full.
Tip: Choose bars with fewer artificial ingredients and added sugars for a healthier choice.
4. Hard-Boiled Eggs
- Protein Content: 6 grams per egg
- Why It’s Great: Eggs are an excellent source of protein and can easily be packed in a cooler or lunch bag. They also provide essential vitamins and minerals.
Tip: Pre-boil your eggs before your trip and peel them for a hassle-free snack.
5. Edamame (Frozen or Dry Roasted)
- Protein Content: 17 grams per cup (cooked)
- Why It’s Great: Edamame is high in protein and fiber. You can take them in their pod for a fun snack or opt for roasted edamame for an easy, crunchy snack.
Fact: Edamame is also rich in iron and calcium, making it a great choice for vegetarians.
6. Cottage Cheese Cups
- Protein Content: 12-15 grams per cup
- Why It’s Great: Cottage cheese is a high-protein snack that’s easy to carry in individual cups. Pair with fruit or veggies for extra nutrition.
Tip: Opt for low-fat or fat-free versions for a lighter option.
7. Almonds or Other Nuts
- Protein Content: 6 grams per ounce
- Why It’s Great: Nuts are rich in protein, healthy fats, and fiber. They’re easy to pack and make for a satisfying snack during your travels.
Example: Mix a handful of almonds with dried fruit for a protein-packed trail mix.
8. Hummus and Veggies
- Protein Content: 5-7 grams per serving of hummus
- Why It’s Great: Hummus is rich in protein and pairs well with raw vegetables such as carrots, cucumbers, or bell peppers. It’s a refreshing and nutrient-dense snack.
9. Protein Smoothie Packs
- Protein Content: 15-25 grams per smoothie
- Why It’s Great: Pre-pack your protein smoothie ingredients in a plastic bag or container, and simply add water or milk when you’re ready to blend. It’s a quick, nutrient-packed snack.
10. Chia Pudding
- Protein Content: 10 grams per serving
- Why It’s Great: Chia seeds are high in protein and fiber. Combine them with coconut milk or yogurt to make a filling, protein-packed pudding.
Tip: Prepare the chia pudding the night before your trip for a hassle-free snack.
11. Sunflower Seed Butter Packets
- Protein Content: 7 grams per packet
- Why It’s Great: Sunflower seed butter is a great alternative to peanut butter and is easy to carry in individual packets. Pair it with apple slices or crackers for a protein-rich snack.
12. String Cheese or Cheese Sticks
- Protein Content: 6-8 grams per stick
- Why It’s Great: Cheese sticks are easy to pack and are a great source of protein and calcium. They’re the perfect bite-sized snack for when you’re traveling.
Tip: Look for low-fat versions if you’re trying to reduce your calorie intake.
13. Tuna or Salmon Pouches
- Protein Content: 15-20 grams per pouch
- Why It’s Great: Canned or pouch tuna and salmon are great sources of protein. They’re portable, require no refrigeration, and can be eaten straight from the pouch.
Example: Pair with whole-grain crackers for a satisfying snack.
14. Protein-Packed Trail Mix
- Protein Content: 10-15 grams per serving
- Why It’s Great: A well-made trail mix with nuts, seeds, and even some dried meat is an excellent high-protein snack for travel. It’s also rich in healthy fats and fiber.
15. Pumpkin Seeds (Pepitas)
- Protein Content: 9 grams per ounce
- Why It’s Great: Pumpkin seeds are small but packed with protein, zinc, and magnesium. They’re perfect for munching on during long travel days.
Conclusion (Part 1)
These 15 high-protein snacks are perfect for keeping your energy levels high and hunger at bay while you travel. Whether you’re flying, driving, or exploring a new city, these snacks will help you stay healthy and satisfied. Look for snacks that are easy to carry, non-perishable, and provide the right balance of protein, healthy fats, and fiber to keep you fueled throughout your journey.
Stay tuned for part two where we’ll explore even more high-protein snack ideas that are perfect for travel.
16. Greek Yogurt with Granola
- Protein Content: 15 grams per serving
- Why It’s Great: Greek yogurt is high in protein and probiotics, which aid digestion. Pairing it with granola adds a crunchy texture and a boost of fiber, making it a perfect balanced snack for traveling.
Tip: Pack the yogurt and granola separately to prevent sogginess and enjoy a fresh, crunchy snack when you’re ready.
17. Roasted Chickpeas
- Protein Content: 6 grams per 1/4 cup
- Why It’s Great: Roasted chickpeas are crunchy, high in protein, and rich in fiber. They’re easy to pack in small bags and make for a great alternative to chips or nuts.
Fact: Chickpeas are not only high in protein but also contain significant amounts of iron, making them ideal for vegetarians.
18. Protein-Packed Crackers with Nut Butter
- Protein Content: 10-12 grams per serving
- Why It’s Great: Combine whole-grain crackers with a nut butter of your choice (peanut, almond, or cashew) for a satisfying and high-protein snack.
Example: Pair with a handful of raisins for a sweet-and-salty flavor combo.
19. Beef or Chicken Sticks
- Protein Content: 10-12 grams per stick
- Why It’s Great: These protein-rich sticks are the perfect savory travel snack. They’re packed with lean protein, easy to store, and require no refrigeration.
20. Protein-Packed Smoothie
- Protein Content: 20-25 grams per serving
- Why It’s Great: If you have access to a blender, a protein smoothie can be a perfect on-the-go option. Add protein powder, spinach, fruits, and your favorite liquid for a nutritious snack.
Tip: Pre-pack the dry ingredients in a container or bag, so you only need to add water or milk and blend.
21. High-Protein Muffins
- Protein Content: 7-10 grams per muffin
- Why It’s Great: Homemade or store-bought protein muffins are a tasty and portable snack. Packed with protein powder, oats, and eggs, these muffins can easily be made in advance.
22. Cottage Cheese and Pineapple
- Protein Content: 12 grams per 1/2 cup of cottage cheese
- Why It’s Great: Cottage cheese is an excellent source of protein and calcium. Pair it with fresh or dried pineapple for a sweet, tangy snack.
Tip: Opt for individual cottage cheese cups for a mess-free and easy-to-carry option.
23. Quinoa Salad with Beans
- Protein Content: 10-12 grams per serving
- Why It’s Great: Quinoa is a complete protein, meaning it contains all nine essential amino acids. Pair it with beans and veggies for a filling, high-protein salad that’s easy to pack.
24. Chia Seed Protein Pudding
- Protein Content: 12 grams per serving
- Why It’s Great: Chia seeds are packed with protein, fiber, and omega-3 fatty acids. Combine them with almond milk or Greek yogurt to make a creamy, nutrient-dense pudding.
Tip: Prepare the chia seed pudding the night before your trip for an easy and convenient snack option.
25. Tofu Bites
- Protein Content: 10 grams per serving
- Why It’s Great: Tofu is a great plant-based protein. You can marinate and bake it into bite-sized cubes for a savory and filling travel snack.
26. Turkey and Cheese Roll-Ups
- Protein Content: 15 grams per serving
- Why It’s Great: Roll up turkey slices with cheese to make a simple and delicious protein snack. This high-protein snack is a savory option that’s quick and easy to assemble.
Tip: Choose nitrate-free turkey and low-fat cheese for a healthier option.
27. High-Protein Oatmeal Cups
- Protein Content: 10-15 grams per cup
- Why It’s Great: Instant oatmeal cups with added protein powder or nut butter make for a filling snack that you can prepare easily. Simply add hot water, and you’re ready to enjoy a protein-packed treat.
28. Protein-Packed Rice Cakes
- Protein Content: 6-8 grams per rice cake
- Why It’s Great: Rice cakes are light and portable, making them perfect for travel. You can top them with peanut butter, hummus, or turkey slices for a protein boost.
29. Almond Butter with Apple Slices
- Protein Content: 6-8 grams per serving
- Why It’s Great: Almond butter is a good source of protein and healthy fats. Pair it with apple slices for a crunchy, satisfying snack.
Tip: Pre-slice apples and store them in a small container with a squeeze of lemon juice to prevent browning.
30. Cottage Cheese and Sliced Cucumber
- Protein Content: 10-12 grams per serving
- Why It’s Great: Cottage cheese paired with cucumber slices makes for a refreshing and high-protein snack. It’s light yet satisfying and perfect for a midday pick-me-up.
31. Chia Seed Pudding with Protein Powder
- Protein Content: 20 grams per serving
- Why It’s Great: Add protein powder to your chia seed pudding to give it an extra protein boost. This snack is also rich in healthy fats and fiber, helping to keep you full longer.
32. High-Protein Muffin with Greek Yogurt
- Protein Content: 12 grams per muffin
- Why It’s Great: Combine a high-protein muffin with a serving of Greek yogurt for a satisfying snack. Greek yogurt adds probiotics and extra protein, while the muffin provides a tasty treat.
Conclusion
These 32 high-protein snacks for travel will help you stay energized, full, and nourished while on the go. With options ranging from savory to sweet, there’s something for everyone. Whether you’re flying, road-tripping, or exploring a new city, these protein-packed snacks will keep you fueled and satisfied throughout your journey.
For the best results, try packing a mix of these snacks in your travel bag, so you’re prepared for any situation. No more relying on unhealthy airport snacks or roadside junk food. With these travel-friendly options, staying healthy while traveling has never been easier!
Final Tip for Travel
When packing your high-protein snacks for travel, make sure they are easy to carry, non-perishable (or have proper cooling), and low on added sugars. The right protein-packed snacks will not only satisfy your hunger but also provide long-lasting energy, helping you make the most of your travels.
