After the years I’ve spent working in nutritional therapy, I understand the importance of being prepared. One way to be prepared is having the right kind of snacks ready to grab. Planning ahead and having these items on hand can make all there difference when you are setting yourself up for establishing new routines and habits. You need methods that are easy to implement and don’t require an extra couple hours in the kitchen each day. You don’t have time for that and I know that you don’t. I’ve complied a list of easy grab protein rich snacks that can make all the difference for you while you’re trying to succeed in balancing your energy and moods. No one accidentally gets their ideal protein count. Unless they’re drastically over consuming. You have to go out of your way to get it. In this post you’ll find lists like kid friendly protein, protein while hiking, protein without added sugar and more.
Why is Protein Important in Mood and Mental Health?
1. Protein Provides the Building Blocks for Neurotransmitters
Proteins are made up of amino acids, which are the raw materials your brain uses to produce neurotransmitters—chemicals that regulate mood, motivation, focus, and sleep.
- Tryptophan: used to make serotonin, which helps with calm, mood balance, and sleep.
- Tyrosine: used to make dopamine and norepinephrine, which are involved in energy, pleasure, and focus.
Without enough protein, your brain simply doesn’t have the tools it needs to create and regulate these mood-related chemicals.
Both tryptophan and tyrosine are essential amino acids, meaning your body can’t make them on its own, so you need to get them from your diet. In practice, I see in clients an almost immediate effect of adding in more protein focused foods. They get a change in energy and mood very quickly– this is a great encouragement to keep them going.
Read more about simple amino acids that aid in depression recovery
2. Supports Blood Sugar Balance
Protein slows the absorption of sugar into the bloodstream, preventing blood sugar spikes and crashes.
- These ups and downs in blood sugar can contribute to irritability, anxiety, fatigue, and brain fog.
- A protein-rich meal helps maintain stable energy and mood throughout the day.
Any time blood sugar is unstable by over consuming high carbohydrate foods, chronic stress, or poorly balanced meals we are creating tons of extra inflammation in the body. One of the very first methods to combat this is to increase your protein intentionally. This sets a beautiful foundation for recovery.
Related: Are you a stressed out sugar burner?
10 Simple nutritional priorities for depression and brain fog
3. Reduces Cravings and Emotional Eating
Adequate protein increases satiety (feeling full) and supports hormonal balance—especially insulin and cortisol. This can reduce:
- Mood swings tied to hunger or blood sugar dips
- Dependence on caffeine, sugar, or processed carbs to boost mood or energy
Blood sugar (or glucose) is our main source of energy, and we feel our best when we keep our blood sugar levels balanced- not too high, and not too low. Long term damage can be created if we spend too much time on either side. If we become a dysregulated sugar burner, it takes greater effort to restore that harmony back into the body while fixing everything it broke along the way.
Related: The exhausted women’s guide to better moods and energy
Is adrenal fatigue real? The underworld of the wired and tired
4. Supports Sleep Quality
Amino acids from protein (like glycine and tryptophan) help regulate melatonin and serotonin, both critical for restful, restorative sleep—which has a major impact on mood. Not to mention that often sleep disturbances are caused by blood sugar dips while we are asleep.
Related: How stress affects sleep: The chronic cycle and how to fix it
Best Granola/Cereal Bars with High Protein
I’m not entirely sure what all people will classify as a “cereal or granola bar”. But in my position, writing this to you- I’m looking for anything in a bar shape that people may generally regard as a granola bar. If my list doesn’t match the criteria you hoped to find, I apologize for the confusion.
- Kind Protein Max– a great ratio of 1:1 protein to carb these are an excellent choice for those looking for a macro friendly bar. Made with relatively simple ingredients.
- RXbars are probably one of my favorite to recommend. They have clean natural ingredients, many flavors are Paleo of Whole30 approved and they have a good ratio of carb to protein. Their oat bars are something I often recommend to busy women who just can’t even in the morning.
- Perfect Bars are one your children will love or anyone you know who had a strong sweet tooth and may be struggling letting go of some of their favorite highly addictive foods. This is like eating a peanut butter cup, made entirely of whole foods and 6g of protein in their mini version. I find these a bit sweet and think the minis are the perfect balance.
- Luna bars– while only making the list by the skin of their teeth- these bars do include 7g of protein. However, they also have a high glycemic load with 9g of added sugar and almost 27 net carbs. Choose these with caution- perhaps perfect before an aerobic activity like hiking or swimming. The lemon ones are kind of delicious, but others in this list I would recommend first.
Best High Protein Snacks to Keep in Your Fridge:
- Cottage cheese
- Mozzarella cheese
- Deli meats
- Shrimp cocktail
- Fairlife protein shakes
- Boiled eggs
- Yogurt drinks like Chobani Complete, or Too Good
- High protein greek yogurts
- Yasso greek yogurt bars
Related: High protein breakfast ideas
Best Energy Bars with Protein
I’ll give you the benefit of the doubt and assume you’re looking for an energy bar to prep before a good work out- not as a replacement for proper rest and sleep. Forcing energy out of an exhausted body creates energy debt. However, a good boost a something like whole grains before you hit the gym is a great way to push your body and see body comp changes. If you’re prioritizing nourishing your body, you’ll want to be sure you’re not working out in fasted state, and for those reasons- consult this list:
- Thunderbird Energy snacks– Paleo friendly and gluten free
- Kind Breakfast bars
- Perfect Bars
- RX oat bars
- Kodiak crunchy granola bar
- Larabars
Related: The exhausted women’s guide to better energy and moods
Best High Protein Snacks without Added Sugar
- Meat sticks: Epic, Archer, Tillamook
- Larabars
- RXbars
- Cheese: Tillamook, Cabot
- Deli meat
- Shelf stable Hummus
- Collagen powder
- Parm crisps
- Fairlife protein shakes
- Boiled eggs
- Roasted chick peas
- Bone broth packs
- Hemp Seeds
- Almonds
- Roasted Pumpkin Seeds
- Sunflower Seeds
- Salmon or tuna packs
Related: My protein rich shopping guide: with click to cart lists
Best Protein Snacks for Kids
Since the children’s protein need is much smaller than an adult, I would be looking for something with a minimum of 4g of protein for it to make the list of a “protein snack for kids” instead of the adult criteria of 6g minimum. But, as always- pay attention to the carbohydrate vs protein ratio for a beautiful balanced snack.
- Yogurts like the in the squeeze pouch have 4g of protein and require no spoon or sitting down.
- Protein balls
- Meat sticks– mini snack sticks with 6g of protein and aren’t “too spicy”
- Larabars– so many flavor varieties. These only have about 4g of protein with almost 30g of carbs in 1 bar. However, they have no added sugars and minimal ingredients so they make the list, and kids love them.
- Travel Pb + J squeeze pouches have 5g of protein and can pair well with crackers
- Horizon milk that doesn’t need to be refrigerated- 8g of protein in one box.
- Z-bars with protein– Traditional Z-bars have almost no protein and are about the “healthy” equivalent to a classic Chewy bar. However, they do now create bars with added protein that pack on 5g of protein per bar.
- Kodiak Chewy bars– delicious with 7g of whey protein
Related:How to teach your kids healthy balanced eating
Best High Protein Snack for Hiking
Also, keep in mind that many packaged foods can be dehydrating. You want to be sure to also include plenty of fresh foods to increase your hydration status while you eat on the trail. For protein rich, lightweight snacks, look at these options:
- Nut butter packs
- Salmon or tuna packs
- Trail mix
- Parm crisps
- Energy bars like listed above: Thunderbird, Kind Breakfast bars, Perfect Bars, RX oat bars, Kodiak crunchy granola bar
- Meat sticks: Epic, Archer, Tillamook
- Cheese: Tillamook, Cabot
- Fairlife protein shakes
Related: The complete guide to healthy travel snacks
Best Protein powders I Use and Recommend:
Best Grass-fed collagen I Use and Recommend:
Collagen powders are another great way to tack on an extra 20g of protein with very low caloric impact. I like to mix mine with my electrolyte water each morning in a large mason jar.
Related: Electrolyte solutions I use- Relyte, LMNT free sample pack w/ purchase
Being prepared makes all there difference when it comes to success in nutritional health. If these lists helped you, I hope you would share it with others!
xo
Leana
This post may contain affiliate links. This means that I may receive a small commission at no extra cost to you. I do not recommend products that I have not personally vetted.
I love having easy high-protein snacks on hand. They make it so much easier to stay energized throughout the day.
So much good information here! Having high protein snacks ready to go makes it so much easier to sustain energy. Thanks for all this great info.
This is helpful & finding new ideas to try is a big help . Thank you