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3 High-Protein Snacks For On-The-Go

3 High-Protein Snacks For On-The-Go
Lauren Dawes
Writer and expert9 months ago
View Lauren Dawes's profile

Looking for an easy, on-the-go snack that’ll help you hit your protein goals?

Sometimes, when you’re in a rush, it can be easy to reach for something not-so-macro-friendly — especially if you’re starving in the train station and that family-sized bag of chips is just screaming your name…

Well, with these 3 super-simple, incredibly delicious high-protein snack ideas from @emthenutritionist, you can be better prepared.

Each one is tried and tested by the team to make sure it really lives up to the portable promise. They’ve survived morning commutes, long car journeys, and even an overseas flight.

They’re also all under 200 calories per serving and pack in a minimum of 8g of protein. Absolute win.


1. Frittata Loaf with Feta

This frittata loaf is just perfect for satisfying those savory cravings. Made with plenty of eggs for a helpful boost of protein, it’s also loaded with a killer combination of some of the best flavors out there. Yep, I’m talking sun-dried tomato, spring onion, and feta. Now that’s a top tier snack.

Having a slice of this in your bag will immediately make any trip twice as good. Fact.

Serves 6


  • 2 spring onions (finely chopped)
  • 1 red pepper (diced)
  • 50g feta (crumbled)
  • 6 sun-dried tomatoes (diced)
  • 6 eggs (beaten)
  • 300ml egg white


  1. First, preheat the oven to 350F/180C.
  2. Next, dice the vegetables and then add them to a large bowl along with the beaten eggs, egg whites, and crumbled feta. Stir to make a well-combined mixture.
  3. Pour the mixture into an oiled non-stick or lined loaf tin. Bake in the oven for 20-30 minutes or until cooked all the way through.
  4. Allow to cool before slicing into 6 even slices.
  5. Keep in the fridge in an airtight container for 3-4 days, ready for on-the-go snacks.

Nutrition info per serving

Calories  Protein 
129  12g 


2. Chewy Half-Baked Protein Cookies

Chewy, gooey, and extremely satisfying, these simple cookies won’t stay in your bag for long. In fact, I’d go so far to say that if you can make it 5 minutes into your trip without giving in to temptation and scarfing them down right away, you have willpower of steel. They’re that good.

It’s super-easy to personalize to your own tastes with the toppings too. Em’s gone for some melted dark chocolate pieces, freeze-dried raspberries, and a pinch of salt. Perfection.

Serves 8


  • 12 tbsp oats (blend half into flour)
  • 2 scoops Impact Whey Protein (Vanilla)
  • 1 tbsp chia seeds
  • 1 tbsp pumpkin seeds
  • 2 overripe bananas
  • 1 heaped tbsp peanut butter
  • 1 tbsp maple syrup or honey
  • 75ml milk
  • Dark chocolate pieces (optional topping)
  • Pinch of salt (optional topping)


  1. Preheat the oven to 325F/170C.
  2. Add all the dry ingredients to a small bowl and stir to combine. Set aside.
  3. Put all the wet ingredients in a blender and blitz until smooth. Add the wet mixture to the dry ingredients and then fold together. Taste the batter at this point and sweeten if you think necessary.
  4. Leave the mixture to stand for 15 minutes (it will be runny at this point).
  5. Spoon the batter onto a greaseproof paper-lined baking tray. You should have enough mixture for 8 evenly sized cookies. Make sure to leave enough space between each in case of spreading during the cooking process.
  6. Top with dark chocolate pieces if using, then bake in the oven for 10 minutes. Be careful not to over-bake, as this will make them dry.
  7. Take the cookies out while they’re still a little soft (they will harden as they cool). Add a pinch of salt to the top of each one if you wish.
  8. Enjoy immediately or keep in the fridge in an airtight container for up to 5 days.

Nutrition info per serving

Calories  Protein 
132  8g 


3. Filo Chicken Sausage Rolls

Another savory delight, these sausage rolls will keep you out of the fast food drive-in. Bold claim, I know. Packed with super-tasty flavors and a little hint of spice from fresh chili, they’re a solid snack choice with 15g of protein per serving.

This recipe makes 8 individual rolls — perfect for a mid-afternoon boost or a contingency snack to keep in your gym bag to instantly fix post-workout cravings.

Serves 8


  • 500g seasoned chicken sausage mince
  • 4 tbsp fresh chives (chopped)
  • 1 small red chili (diced)
  • 1 small zucchini (grated)
  • Filo pastry
  • 1 egg (beaten)
  • Salt & pepper to taste
  • Low-fat cooking spray or oil


  1. Preheat the oven to 350F/180C (if you have an air fryer you can use this instead).
  2. Mix the chicken sausage mince with the chopped chives, chili, grated zucchini, and season with salt and pepper. Make sure everything is evenly combined.
  3. Roll out a sheet of filo pastry and cut it in half so that you have 2 squares. Using a cook spray or oil to lightly spritz each layer and coat.
  4. Shape the sausage meat into a long tube on each slice of filo sheet along one edge, and then roll it to wrap with pastry. Oil the final roll before sealing.
  5. Use a serrated bread knife to slice up the wrapped sausage tube into 2-inch rolls.
  6. Brush these with an egg wash and top with a crack of black pepper.
  7. Place in the oven to bake for 15-20 minutes until golden and cooked all the way through (or use your air fryer for 12-15 minutes).
  8. Enjoy immediately or wrap in foil to take with you on the move. Keep any remaining sausage rolls in the fridge in an airtight container for up to 3 days.

Nutrition info per serving

Calories  Protein 
170  15g 
Lauren Dawes
Writer and expert
View Lauren Dawes's profile
Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class. On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin. Find out more about Lauren’s experience here: