Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack.
It’s very high in protein, containing an impressive 9 grams per ounce (28 grams) (5).
Beef, chicken, turkey, and salmon are often made into jerky. It can be found at most grocery stores, but keep in mind that store-bought versions are typically high in added sugar and artificial ingredients.
Your best bet is to make your own jerky, using only meat and some seasonings.
2. Trail mix
Trail mix is a combination of dried fruit and nuts that’s sometimes combined with chocolate and grains. It’s a good source of protein, providing 8 grams in a 2-ounce serving (6).
You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts, such as walnuts or cashews (7, 8, 9, 10).
The dried fruit and nuts in trail mix make it very high in calories, so it’s important to not eat too much at a time. A handful is a reasonable serving.
3. Turkey roll-ups
Turkey roll-ups are a delicious and nutritious high protein snack consisting of cheese and veggies wrapped inside slices of turkey breast.
They’re essentially a sandwich without the bread.
Snacks that are high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor in appetite regulation (11Trusted Source, 12Trusted Source, 13Trusted Source).
You can make roll-ups by placing four turkey breast slices on a plate and then spreading each with a teaspoon of cream cheese. Place a pickle or strip of cucumber and a tomato slice on the turkey and roll them into wraps.
Each wrap provides about 5 grams of protein from the turkey and cheese, as well as some extra nutrients and fiber from the tomato and cucumber.