7 High-Protein Snacks You Can Eat On the Go

Try these healthy snacks for extra protein.

ByABC News
October 29, 2014, 4:30 AM
In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece.
In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece.
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— -- intro:The difference between a snack that has staying power and one that leaves you hungry an hour later? Protein. This nutrient is a hunger-busting powerhouse because it slows digestion and keeps blood sugar steady, and research shows protein helps keep cravings at bay. "Protein can help you lose weight because it increases satisfaction, and when you feel satisfied from your eating plan, you're better able to stick with it," says Alexandra Oppenheimer, RD, of Ambitious & Nutritious. But it's not like you can cook up a chicken breast and eat it in the car, so we've rounded up 17 protein-packed snacks that you can take with you anywhere.

quicklist: 1category: 7 High-Protein Snacks You Can Eat On the Gotitle:Single-serve cottage cheeseurl:text: Protein: 20 grams per 5-ounce serving

Think Greek yogurt is the be-all-end-all for high-protein dairy snacks? Think again: A single-serving container of nonfat cottage cheese boasts 3 grams more protein than a typical serving of Greek yogurt and is just 110 calories. Plus, it gives you 125 milligrams of bone-building calcium. (Keep in mind, though, it runs high in sodium, supplying 20 to 30% of your daily quota.)

14 Non-Dairy Foods That Are High in Calcium

quicklist: 2category: 7 High-Protein Snacks You Can Eat On the Gotitle:Hardboiled eggurl:text: Protein: 6 grams per egg

Eggs used to be considered a nutritional no-no due to their high cholesterol content. Today, though, most nutritionists agree that they're a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece. Best part: they're easy to take on the run—just remember to peel them before you go to make eating them on your commute a snap. Even better: some convenience and grocery stores sell hardboiled eggs in packages of two, so they're a snap to snatch up when traveling.

Watch the video: How to Peel a Hard-Boiled Egg With a Spoon

quicklist: 3category: 7 High-Protein Snacks You Can Eat On the Gotitle:Peanut butter packurl:text: Protein: 8 grams per 1.15-ounce pack

You probably wouldn't throw a jar of peanut butter into your handbag, but for convenience and natural portion control, you can carry individual squeeze packs of nut butters, like those from Justin's, alongside your wallet and mobile phone. A single-serving portion of Justin's peanut butter contains 190 calories and is made with just peanuts and palm fruit oil—no added sugars here. Smear on a banana to up the antioxidants and fiber, suggests Oppenheimer.

quicklist: 4category: 7 High-Protein Snacks You Can Eat On the Gotitle:Mini cheeses or string cheeseurl:text: Protein: 6 to 8 grams per serving

Personal packages of cheese like Mini Babybel wheels or Sargento sticks are great because they're individually wrapped for easy toss-in-your-purse portability—and they won't get squished, either. If you're trying to lose weight, choose one that says "part-skim" on the label, advises New York City registered dietitian Martha McKittrick. "You can still get some satiating fat but will save calories," she says.

quicklist: 5category: 7 High-Protein Snacks You Can Eat On the Gotitle:Single-serve oatmeal packets or cupsurl:text: Protein: About 4 grams per packet or cup