Incorporating healthy protein snacks into your routine will help you to feel full for longer. Try to include a healthy protein snack for work. Avoid snacks that are high in sugar such as biscuits. Include a high protein snack to help increase your fibre, vitamins and healthy fat intake.Including Protein In Your Diet
High protein snacks will help you to feel full. Try Greek yogurt, boiled eggs, roasted chana and nuts.
Table of Contents
Why Should I Eat High Protein Snacks?
There are lots of benefits!
- Fill you up! High protein foods will help to fill you up for longer.
- Muscles! Proteins are full of amino acids which can help your muscles and tissues.
- Variety! There are lots of high protein foods available such as nuts, yogurts, eggs and legumes.
- Easy to make.
- Helps keep you active. Proteins can help your muscles especially if you are working out.
Snacks should be eaten as part of a meal. Depending on how hungry and active you are you may want to eat less.
20 Healthy Protein Snacks To Take For Work
Don’t worry about spending too much on healthy snacks. There are lots of high protein foods to eat.
Greek Yogurt
High in protein. Add some fruit such as strawberries, blueberries, banana slices and apple pieces.
Use plain Greek yogurt. Store in the fridge.
Boiled Eggs
An easy high protein snack. Eggs are a complete protein and are high in nutrients such as B12 vitamin and choline.
Boil some eggs and cool. Store in the fridge. Place in an insulated lunch box with an ice pack.
Roasted Chana
An easy and inexpensive option. Popular in India. High in plant based proteins and fibre.
Easy to make at home with some salt and spices. Or use plain roasted chana. Store a small amount in an air tight container.
Almonds & Walnuts
High in protein. High in fibre and unsaturated fats. Easy to take. No need to store in the fridge.
Eat a small handful. High in calories. Use unsalted or lightly salted.
Cottage Cheese & Cucumber
High in protein. Serve with some fresh vegetables such as cucumber slices, tomatoes and black pepper.
Add some herbs or lemon juice. Store in an air tight container.
Paneer Cubes
A popular protein choice for vegetarians. Cube some fresh paneer and season with some black pepper, cumin or mild spices.
Serve with cucumber or carrots. Store in the fridge.
Hummus & Veggie Sticks
Usually contains chick peas, tahini, lemon juice etc. High in plant based proteins. Serve with some carrot, cucumber and bell peppers.
Store in a small container.
Pumpkin Seeds
Contains plant based proteins, healthy fats and lots of nutrients such as magnesium and zinc. Easy to store in a small snack container.
Use unsalted or lightly salted.
Tuna & Wholegrain Crackers
Great source of protein. Serve with plain tuna and wholegrain crackers.
Use a low sodium option. Store in the fridge.
Chicken Breast Cubes
Lean protein. Cube some cooked chicken breast and season with some pepper, lemon or mild spices.
Store in an air tight container in the fridge. Avoid highly processed chicken snacks.
Protein Smoothie
A great option for when you’re busy. Simply mix some milk/unsweetened soya milk with some greek yogurt, banana and peanut butter.
Add some oats for extra fibre. Store in an insulated bottle.
Sprouts Salad
Sprouts made with moong beans, cucumber, tomato and lemon juice can provide some plant based protein. Can be made with clean ingredients. Store in the fridge. If you want to cook them then lightly steam.
Chia Seeds & Yogurt
Mix some chia seeds and plain yogurt. Leave to set in the fridge. Add some fruit.
Yogurt is high in protein. Chia seeds are high in fibre and healthy fats. Use plain yogurt.
Turkey/Chicken Whole Wheat Wrap
A small whole wheat wrap filled with cooked chicken/turkey, lettuce, cucumber and a yogurt sauce can be a great option.
Use lean unprocessed meat. Store in the fridge.
Milk & Nuts
Milk is high in protein and calcium. Nuts are high in protein, fibre and unsaturated fats. Minimal preparation.
Use plain milk. Store in the fridge whilst travelling to work and throughout the day.
Protein Energy Balls (Home Made)
Mix some oats, peanut butter, crushed nuts and seeds. Make into small balls and place in the fridge to chill.
Easy to measure. Some are higher in calories such as nut butters and dates.
Quick Summary
This is a quick summary of how much protein some of our popular snacks contain. The amount can vary depending on the brand, recipe and portion size.
- Greek Yogurt (170g) = 15-18g
- Boiled Eggs (2 Large) = 12-13g
- Roasted Chana (30g) = 5-6g
- Almonds (28g) = 6g
- Cottage Cheese (100g) = 11-13g
- Paneer (100g) = 16-20g
- Pumpkin Seeds (28g) = 8-9g
- Edamame (100g) = 11-12g
- Chicken Breasts (75g) = 22-23g
- Milk (250ml) = 8g
These are just a guideline. Always check the packet or calculate based on your recipe.
Tips For Choosing The Best Protein Snacks
Not all high protein snacks will be healthy.
Protein & Fibre
Choose snacks high in protein and fibre. Greek yogurt with fruit, Roasted Chana or Hummus with vegetables.
Added Sugar & Salt
Some snacks with high protein will also have high levels of added sugar and salt. Check the nutritional content.
Easy To Measure
Where possible choose snacks that will leave you feeling full. Weigh your nuts, seeds and calorie dense snacks.
Variety Of Proteins
Where possible try to include a variety of proteins. Include some dairy, eggs, legumes, nuts, seeds, soya, fish and lean poultry.
FAQs
What Are The Best Healthy Protein Snacks?
Greek Yogurt, Boiled Eggs, Roasted Chana, Almonds, Paneer cubes, Cottage Cheese, Hummus, Pumpkin Seeds and Edamame. Choose which is best based on your diet and storage.
What Are The Best Vegetarian Protein Snacks To Take For Work?
Roasted Chana, Paneer Cubes, Greek Yogurt, Cottage Cheese, Almonds, Pumpkin Seeds, Edamame, Sprouts and Hummus. All can be made from home.
What Protein Snacks Can I Have On My Desk?
Whole Almonds, Walnuts, Pumpkin Seeds and Roasted Chana. Keep in airtight containers and weigh.
Are Protein Snacks Good For Weight Loss?
High protein snacks can help keep you full between meals. How much you eat, portion sizes, activity and lifestyle can all affect your weight management. Ensure you are eating nutritious snacks.
Can I Eat Protein Snacks Every-day?
Yes! High protein foods can be eaten every-day. Try to include a variety of snacks and ensure they are balanced with your usual meals, fruits, vegetables and wholegrains.
How Much Protein Should I Have In My Work Snack?
This depends on your individual nutrient requirement, activity and how many meals you are having. Focus on healthy balanced options.
Conclusion
Don’t worry about finding healthy protein snacks to take to work. Boiled eggs, roasted chana, greek yogurt, paneer, nuts, seeds and hummus are all easy to find.
With a bit of planning, variety of proteins, weighing and storing your perishable foods you can easily add some healthy snacks. Have a few that you like and try to vary throughout the week. With a bit of planning it is easy to add some healthy snacks.
Saba Mirza is a Health, Wellness & Lifestyle Writer at Being Healthy Life with 3+ years of writing experience. She creates clear, informative, and reader-focused content covering health, wellness, nutrition, fitness, natural health, and lifestyle topics.
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Sameena Begum is a health, technology, and digital content reviewer who reviews selected articles to help ensure that information is presented clearly, accurately, and responsibly.
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Dr. Syed Imtiaz is a qualified medical professional with MBBS and MD qualifications and 5+ years of experience. As a Medical Reviewer at Being Healthy Life, he reviews selected health and wellness content for medical accuracy, clarity, appropriate context, and responsible presentation.
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