Shulman Health and Wellness

10 Portable Snacks Packed with Protein

Published on December 03, 2020


We love talking about snacks here at Shulman Weight Loss! There are endless options for snack ideas to suit any taste palate. One of the most important things to remember when choosing snack foods is making sure to choose options that are rich in protein to keep you full for longer and to ensure you are getting enough protein in your overall diet. These snacks are also recommended for weight loss in replacement for high-sugar, high-carbohydrate treats. It’s all too easy to reach for a handful of crackers or chips, but you’ve probably noticed that not long after you’re hungry once again and ready for your next treat.


Here are our 10 favourite grab-and-go snacks that are both packed with protein and sure to keep you full for a few hours!

Healthy Trail Mix

Trail mix is typically a mix of roasted nuts and dried fruit and can be found in almost any grocery store. Be sure to look at the sugar content on the nutrition label before selecting a trail mix as some of them are very high in sugar. The Fuji mix from Prana Organic is both low in sugar and high in protein compared to many other mixes we’ve seen.


Cottage Cheese & Fruit

Cottage cheese is definitely known for being high in protein containing about 14 grams of protein per 1/2 cup. It’s also a great source of calcium! Pair with your favourite fruit and take it to go!


Turkey Roll-Ups

This is a fun easy one that the kids will love! Take a few slices of nitrate-free deli turkey and wrap them around sliced veggies (like cucumbers and tomato slices) and a slice of cheese. It’s basically a turkey sandwich without the bread providing you with healthy sources of protein and fiber.


Protein Bars

When you’re in a pinch, clean protein bars are an easy, quick option to throw in your bag. Our favourite brands right now are Simply Bars, Genuine Health Fermented Protein Bars, Bounce Bars, Kind Bars and RX bars. Always check the nutrition label to make sure your protein bar isn’t loaded with unnecessary sugar and additives or stick to the brands mentioned here to be safe.


Yogurt & Berries

We like to talk about 2 ways to eat a high protein yogurt – you can either buy plain Greek yogurt or combine unsweetened coconut yogurt with 3 tablespoons of hemp hearts. The hemp hearts add protein to the plant-based yogurt which is otherwise low in protein. Top your yogurt with some fresh berries for an extra kick of fiber and natural sweetness.



Seasoned Hard-Boiled Eggs

This is a super easy snack to prepare the night before. Hard-boil two eggs, remove the shells and then season with salt, pepper or Sesame Bagel Seasoning (my personal favourite). So easy and delicious!


Apple & Natural Peanut Butter

Did you know that 2 tablespoons of natural peanut butter can have up to 8 grams of protein and 3 grams of fiber? Pairing a fruit and fat together is a great way to control blood sugar spikes and keep you full for longer. Apple slices with almond butter is another great combination!


Roasted Chickpeas

You can try your hand at roasting your own chickpeas at home or you can buy them in your local grocery store – we usually find them in the health food aisle. 1/3 cup of roasted chickpeas can contain up to 6 grams of protein and 6 grams of fiber and provide a yummy crunch!


Hummus & Carrots

Hummus is made from cooked chickpeas and usually blended with olive oil and tahini. 1/3 cup of hummus contains 4 grams of protein and your fiber intake is boosted when paired with veggies. We love these mini hummus cups when taking your snack to go.


Protein Shakes

Protein shakes serve as an awesome breakfast or snack option to take on the go. Blend up your favourite protein powder with nut milk, ½ cup frozen fruit and 1 tbsp nut butter for a quick protein-packed drink.


Like what you've read? Check out our blog post on metabolic boosting breakfasts here!

To learn more about our weight loss programs or to get booked in with a registered nutritionist, please contact us at (905) 889-5326 or

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