A very busy schedule can leave you hungry in between meals.

Unfortunately, many snack foods today are jam-packed with added sugar and refined carbs, which can make you feel unsatisfied and thus crave more food, leading to weight gain.

Eating high protein foods is key to promoting fullness and subsequently losing weight.

Protein plays an important role in the release of appetite-suppressing hormones. What's more, it slows digestion and stabilizes levels of your blood sugar.

So here are 32 protein rich snacks for on-the-go dieters.

1. Greek Yogurt Parfait

Greek yogurt is among the best protein rich snacks available today. In fact, a 1-cup serving harbors 20 grams of protein.

This healthy snack has been found to be more filling compared to those with lower protein contents. This can make you eat less during the next meal.

Plus, it is also rich in calcium, which is beneficial for bone health.

Combining a cup of Greek yogurt with mixed berries and granola can make a more delicious and filling parfait. However, granola is high in calories, so it is important that you are watchful of how much you use. Adding a tablespoon or two is enough.

2. Veggies and Yogurt Dip

Veggies and yogurt dip take a good spot in the high-protein foods list for weight loss.

Although great for snacking, veggies alone don’t provide that much protein, but you can still level up your intake of protein by pairing them with yogurt dip.

Yogurt dip typically contains herbs and flavorings, like dill and lemon juice. Instead of using a regular yogurt, try using Greek yogurt to boost protein content.

3.Tuna

Tuna is also one of the best protein rich snacks for on-the-go dieters.

It is so loaded with protein that a single cup harbors 39 grams of the macronutrient, which makes it extra filling.

Plus, tuna is loaded with several other nutrients, including selenium and B vitamins. It also provides a decent amount of omega-3 fatty acids.

4. Jerky

Jerky also makes it to the high-protein foods list for weight loss. It contains an impressive 9 grams of protein per ounce.

Jerky, which is a lean trimmed meat that has been cut into strips and dried, can be found at most grocery stores. It is often made from salmon, chicken, turkey, and beef.

Making your own jerky using only meat and some seasonings is better than having store-bought versions, as the latter typically contains artificial ingredients and added sugar.

5. Trail Mix

If you're on the search for high protein foods, trail mix is a good option.

It contains dried fruit and nuts, and sometimes chocolate and grains. A 2-ounce serving provides an impressive 8 grams of protein.

Using pistachios or almonds instead of cashews or walnuts can increase the protein content of your trail mix.

However, keep in mind that the dried fruit and nuts in trail mix are high in calories. Thus, it is important that you eat only a reasonable serving.

6. Turkey Roll-Ups

Turkey roll-ups are among the most nutritious and tasty high protein foods you could ever have.

They are made of veggies and cheese wrapped inside slices of turkey breast - more like a sandwich without bread.

High protein, low carb foods, such as turkey roll-ups, have been tied to improved blood sugar levels - a factor necessary for appetite regulation.

For your homemade roll-ups, place turkey breast slices on a plate and sprinkle each with a teaspoon of cream cheese. Place a tomato slice and a strip of cucumber on the turkey slices and roll them.

Each wrap provides not only protein but also fiber and some extra nutrients from cucumber and tomato.

7. Hard-Boiled Eggs

Eggs are no doubt among the many high protein foods on the planet. Plus, they provide almost every nutrient that your body needs, making them incredibly and undeniably healthy.

In particular, they are chock-full of B vitamins and trace minerals.

Aside from being nutrient-dense, they are also versatile. Scrambled eggs make an excellent protein breakfast and hard-boiled eggs are incredibly portable protein rich snacks.

A single hard-boiled egg provides a 6-gram protein, which is already enough to help keep you satiated until your next meal.

What's more, their fullness-promoting effects may also help reduce your calorie intake later in the day.

8. No-Bake Energy Bites

Energy bites are of course included in the long high-protein foods list for weight loss.

They are a combination of various healthy and tasty ingredients, such as oats, seeds and nut butter, rolled into balls.

What's interesting about these portable, protein rich snacks is that they do not require baking. This means you can simply grab one and go, especially when you're heading out the door.

A single serving of energy bites provides 5 grams of protein.

9. Peanut Butter Celery Sticks

Containing a decent amount of protein, peanut butter celery sticks are among the simplest and tastiest high protein foods you can grab when heading out.

Peanuts and peanut butter are known for promoting feelings of fullness, especially when consumed between meals.

In fact, peanut butter has been found in one study to be more filling than whole nuts, such as chestnuts and almonds.

10. Hummus and Veggies

Hummus, which is among the many high protein foods, makes an excellent spread for nutrient-dense foods like veggies. Aside from protein, it is also rich in several other nutrients.

Combined together, hummus and veggies make it to the top list of protein rich snacks.

To make this on-the-go snack, simply place veggie sticks in a container, on top of the hummus.

11. Cottage Cheese

Cottage cheese is also known to be among the many high protein foods.

A half-cup (113 grams) of this on-the-go filling snack provides an excellent 14 grams of protein.

Aside from protein, cottage cheese also provides decent amounts of some other essential nutrients, including vitamin B12, calcium, selenium, riboflavin, and phosphorus.

You can snack on cottage cheese alone or combine with nuts and fruits.

12. Apple with Peanut Butter

Apple with peanut butter is no doubt among the many high protein foods that provide several health benefits.

Apples contain fiber and antioxidants, which may help reduce the risk of heart disease and improve gut health. Peanut butter, on the other hand, has also been associated with reduced LDL (bad) cholesterol and triglycerides and increased HDL (good) cholesterol.

However, keep in mind that peanut butter is fairly high in calories, so make sure you are consuming it in moderation.

A medium apple with 1-tbsp peanut butter carries 4 grams of protein, as well as some other nutrients like potassium and vitamin C.

13. Cheese Slices

Cheese slices are considered among the healthiest protein rich snacks today. A single slice of cheddar cheese harbors 7 grams of protein, which may help reduce your calorie intake during the next meal.

These quick and filling snacks contain excellent amounts of selenium, phosphorus and calcium, and small amounts of several other nutrients.

Children who ate cheese and vegetables for a snack have been found in one study to need significantly fewer calories to feel full, as compared with those who consumed potato chips.

Keep in mind that cheese contains a significant amount of calories. Make sure you consume a reasonable portion size - maybe around 28–57 grams.

14. Handful of Almonds

Looking for excellent protein rich snacks which you can just grab on the go?

A handful of almonds is the best snack to grab when heading out the door. It's a great, simple way to fill up on protein.

An ounce of almonds harbors 6 grams of protein, over and above the excellent amounts of healthy fats, vitamin E, trace minerals, and riboflavin.

Consuming almonds regularly has been tied to several other health benefits, as well as weight control.

Make sure you consume almonds in moderation as they are also high in calories.

15. Roasted Chickpeas

Fiber- and protein rich snacks like roasted chickpeas are a great weight loss food.

In addition to 6 grams of fiber and 7.5 grams of protein, chickpeas are also particularly high in phosphorus, magnesium, iron, folate, manganese, and copper.

Moreover, eating chickpeas has been tied to reduced risk of several conditions like type 2 diabetes, certain cancers, and heart disease.

Roasting chickpeas with seasonings and olive oil can make a crunchy and portable snack on the go.

16. Beef Sticks

Beef sticks can be among the healthiest high protein foods you can eat, depending on the type of beef.

Choose grass-fed beef over grain-fed beef as the former contains more healthy omega-3 fatty acids than the latter.

A 28-gram serving of beef sticks typically provides 6 grams of protein.

17. Homemade Granola

Containing nuts, rolled oats, and a sweetener like honey, granola is considered one of the most filling high protein foods you can eat.

An ounce typically provides at least 4 grams of protein.

Homemade granola is better than store-bought ones as it can be jam-packed with added sugar.

Homemade granola is best when eaten in moderation as it is also high in calories. Eating about 1/4 cup can help keep your intake in check.

18. Pumpkin Seeds

Not only are pumpkin seeds considered high protein foods. They are also rich in several essential nutrients.

In fact, a 1-ounce serving of pumpkin seeds harbors 5 grams of protein, as well as decent amounts of fiber, zinc, polyunsaturated fatty acids, and magnesium.

Eating pumpkin seeds has been suggested to help prevent certain cancers, while their healthy fat content promotes heart health.

What's more, their fiber and protein contents can help you feel full until the next meal, thereby reducing your calorie intake and subsequently causing weight loss.

19. Protein Bars

Protein bars are great high protein foods.

Making your own protein bar is better and healthier than having store-bought versions, which are often packed with added sugar and other unhealthy ingredients.

20. Canned Salmon

Canned salmon makes an excellent on-the-go protein rich snack, providing 8 grams of protein per ounce.

It is also packed with some other nutrients, including selenium, vitamin B12, and niacin.

Containing omega-3 fatty acids, salmon has anti-inflammatory properties and may reduce your risk of heart disease, dementia, and depression.

Salmon tastes even better with chopped veggies or crackers.

21. Chia pudding

Chia pudding has always been included in the high-protein foods list for weight loss.

Aside from being healthy and delicious, it is also loaded with protein. In fact, an ounce of chia seeds harbors 4 grams of protein. Plus, they provide several other nutrients, including manganese, phosphorus, and calcium.

What's more, they are rich in omega-3 fatty acid, which offers several health benefits.

For instance, consuming chia seeds has been tied to reduced triglyceride levels, which can help lower your heart disease risk.

Making your own chia pudding is very simple. Just soak chia seeds in milk until a pudding-like consistency is achieved, and then add flavorings like cocoa and vanilla.

22. Nut Butter

Nut butter is among the best high protein foods you can grab when heading out the door.

The decent amounts of vitamin E, B vitamins, healthy fats, phosphorus, magnesium, and trace minerals they contain make them incredibly nutritious.

23. Avocado and Chicken Salad

Providing healthy fats from avocado and protein from chicken, this food snack can surely make you feel full and satiated for longer.

In addition, avocados contain some other essential nutrients like vitamin E, vitamin K, folate, and potassium.

Making avocado and chicken salad is very easy - just like other protein rich snacks. Simply combine avocado and cooked chicken breast with chopped veggies and some seasonings.

24. Fruit and Nut Bars

Fruit and nut bars are no doubt among the many portable high protein snacks a dieter must grab when heading out the door.

Prepackaged versions aren't always the healthiest option, but you can find varieties that use natural ingredients without added sugar. Make sure to pick those.

25. Protein Shakes

Protein shakes, which can be made with various types of protein powder, including soy, egg white, whey, and pea protein, are also an excellent way to boost your protein intake.

Particularly, whey protein can be beneficial for fullness. In fact, men who ate a snack bar containing whey protein have been found in one study to consume significantly fewer calories compared with those who are a lower protein snack.

A scoop of protein powder typically harbors an excellent 20 grams of protein. This amount is sure to help keep you feeling full until your next meal.

26. Edamame

Edamame beans are loaded with protein, vitamins, and minerals. They are indeed among the many high protein foods you can grab on the go.

A 1-cup serving of edamame contains a whopping 17 grams of protein, over 100% of your daily folate requirement, and 52% of your daily vitamin K requirement.

Adding in some spices and seasonings of your choice onto your edamame can enhance its flavor.

27. Lentil Salad

A lentil salad is obviously nutritious. It is an excellent plant-based protein source.

A 1-cup serving of lentil salad contains 18 grams of protein, as well as great amounts of folate, manganese, and iron.

Its carb, fiber, and protein contents are especially beneficial for promoting fullness and subsequently weight loss.

Plus, regular consumption of lentils may help reduce the risk of certain cancers and heart disease and help control diabetes.

28. Cheesy Popcorn

Popcorn provides zinc, phosphorus, magnesium, manganese, and B vitamins. An ounce also contains 4 grams of fiber.

People who ate popcorn have been found in one study to be less hungry and eat less compared with those who are potato chips.

Popcorn is a filling snack food but it is not high in protein. Adding Parmesan cheese onto your popcorn can help boost your protein intake.

29. Overnight Oatmeal

Like other protein rich snacks, overnight oatmeal is incredibly nutritious and delicious.

Oats are loaded with protein, fiber, and several vitamins and minerals.

Multiple studies have shown that oats promote fullness due to their healthy fiber and protein contents.

For instance, oats have been shown in one study to cause a reduced desire to eat and greater feelings of fullness, as compared with ready-to-eat cereal with a similar calorie count.

Making overnight oatmeal is very easy. Simply combine 1/2 cup of oats and 1/2 cup of milk, and add chia seeds, peanut butter, or fruit for extra flavor. Keep it in a covered jar and refrigerate. It is going to make a tasty and filling snack the next day.

30. Egg muffins

Made with eggs, veggies, and seasonings, egg muffins are also among the best and super healthy protein rich snacks.

They can be eaten cold or hot and are portable, making them very convenient for on-the-go dieters.

Topping them with cheese can help increase their protein content.

31. Tofu Nuggets

Tofu nuggets make an excellent protein snack food, providing 11 grams of protein per 4 nuggets.

Plus, tofu is an excellent source of iron, zinc, and magnesium and contains all of the essential amino acids. What's more, it is very low in calories.

32. Protein Pancakes

Protein pancakes are a filling snack food made with flax seeds, eggs, and Greek yogurt.

A large protein pancake can provide > 10 grams of protein. It absolutely tastes great just like other protein rich snacks.

Conclusion

Protein rich snacks are very helpful especially when hunger hits between meals.

Although many snack foods today are unhealthy, there are still numerous healthy high protein foods for on-the-go dieters.

Incorporating them into your diet can help keep you feeling full and satisfied until your next meal, thereby reducing your calorie intake. This can eventually lead to weight loss.