Eating healthily whilst out and about is trickier than at home. You don’t have a kitchen nearby, often no fridge either, and your snack simply has to fit in your bag or coat pocket. At the station, in the car or at the airport, sugary options are simply the most readily available.
Especially if you’ve had a bad night’s sleep or have a long day ahead of you, the temptation to grab the first snack you see is strong. Trying to suppress your hunger rarely works; having a good snack to hand works better. A protein-rich snack is a practical choice in such situations: many protein-rich snacks have a long shelf life, are easy to carry and won’t make your bag messy. In this article, we list practical, protein-rich snacks for on the go, from ready-made options to those you can make yourself.
What makes a protein snack suitable for on the go?
A good snack for when you’re out and about can be stored without refrigeration, doesn’t leak or crumble too much, and fits in your bag. Protein-rich snacks often tick these boxes. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Protein contributes to the maintenance of normal bones.
That makes a snack for on the go slightly different from a snack at the office, where a fridge and a plate are usually within easy reach. When you’re out and about, there are three practical requirements:
- Stays fresh without refrigeration: nuts, dried fruit and homemade bars stay fresh for hours.
- Conveniently packaged: a resealable bag or container, so your bag stays clean.
- Not too heavy: something you can eat in a few bites, without cutlery.
In short: anything you can eat without a fridge, cutlery or fuss is suitable. Bringing your own snack also cuts down on unnecessary packaging waste.
What are some good protein snacks for on the go?
The most practical protein-rich snacks for on the go are nuts, a mix of nuts and dried fruit, roasted chickpeas or edamame, and a hard-boiled egg for shorter journeys. They provide protein, have a long shelf life and are easy to take with you.
- Nuts: a handful of nuts fits in any bag and doesn’t need to be kept cool. Almonds and pistachios are among the nuts with the most protein. If you have a sweet tooth, mix them with some dried fruit to make a simple trail mix.
- Roasted chickpeas or edamame: crunchy, savoury and completely plant-based. The dried, roasted variety keeps for days and is a lovely alternative to nuts.
- Hard-boiled egg: cheap, simple and high in protein. Boil a few eggs at the start of the week and pop one in a small container to take with you. You won’t need to keep it chilled for a short journey.
By way of comparison, here’s a practical guide for each snack when you’re on the go: do you need to keep it chilled, and how handy is it?
| Snack | Type of protein | Does it need to be kept cool? | Handy for |
|---|---|---|---|
| Nuts and seeds | plant-based | No | long journeys, carried loose in your bag |
| Nuts with dried fruit | plant-based | No | sweet cravings on the go |
| Roasted chickpeas or edamame | plant-based | No | savoury snack |
| Hard-boiled egg | animal-based | Only on short journeys | a more substantial snack |
| Homemade protein bar or bliss ball | depending on the recipe | No | make in advance, take with you for the whole week |
| Protein shake (powder in a shaker) | whey or plant-based | No, until you make it | quick, takes up little space |
Feel free to mix it up so it doesn’t get boring. A handful of nuts on Monday, a boiled egg on Tuesday and a homemade bar on Wednesday keep things varied.
What protein snacks can you make yourself?
Homemade protein bars, bliss balls, muffins and brownies are ideal for on the go: you can make them in advance, they keep well and you know exactly what’s in them. One free evening is enough to make a week’s supply.
- Homemade granola bars : substantial, handy and perfect for eating straight out of your bag.
- Protein bliss balls : small, not too heavy and gone in a few bites.
- Blueberry and raspberry protein muffins : a sweeter option to enjoy with your coffee on the go.
- Chocolate protein brownies : made in a jiffy, with ingredients you choose yourself.
The advantage of making them yourself is transparency: no label full of names you don’t recognise, just the exact ingredients you put in. If you bake with a scoop of protein powder, you can easily increase the protein content of your bar or muffin.
Is a protein shake handy for on the go?
Yes, a protein shake is one of the quickest protein-rich options for when you’re on the go. Take a portion of protein powder with you in a shaker and only add water or (plant-based) milk once you’re out and about.
That way, you won’t need to keep it chilled until you’re ready to make the shake. For example, mix a scoop of organic whey protein with almond milk and some ice, or choose a vegan alternative if you don’t use dairy. We explain the difference between the two in ‘What is whey protein and what does it do?’ It’s handy first thing in the morning or just before or after a workout, if you want to keep what you’re carrying to a minimum.
Frequently asked questions about protein snacks for on the go
How much protein do you need each day?
For most adults, the guideline is around 0.8 grams of protein per kilo of body weight per day; those who exercise intensively or are older often need more than that. A protein-rich snack helps to spread that intake throughout the day. We’ve worked out exactly how much protein you need each day.
Which protein-rich snacks don’t need to be kept chilled?
Nuts, roasted chickpeas or edamame, a mix of nuts and dried fruit, and homemade protein bars or bliss balls will keep for hours or even days without a fridge. This makes them the most practical option for longer journeys.
Are homemade protein snacks better than ready-made ones from the shop?
Not necessarily, but you do have more control over them. Many ready-made bars contain refined sugars or sweeteners; if you make them yourself, you choose the ingredients and know exactly what you’re consuming.
What should you look out for when choosing a protein powder?
Check the ingredients list: the shorter and more recognisable, the better. Watch out for unnecessary additives such as artificial sweeteners and refined sugars. You can find more background information in the section on the benefits of protein powder.
Several of Ekopura’s protein powders are made with organic ingredients, and they contain no refined sugars or artificial sweeteners, so you know exactly what’s in your shake or homemade snack. Take a look at the protein powders if you want to easily add some extra protein whilst on the go.
