With back-to-school and the non-stop schedule that fall brings quickly approaching, it’s important to be as prepared as possible. This includes knowing smart foods and snacks that will give your kids (and you) the energy and nutrition needed to get through the busier days ahead with long school days and after school activities. 

So many packaged snacks for kids (and adults) are beyond unhealthy. They’re filled with refined flours, artificial ingredients and a ridiculous amount of added sugar. Snack time is an awesome time to get additional vitamins, nutrients and whole foods into your children. The key to snacking is to make sure the snacks contain protein to promote fullness, slow digestion and stabilize blood sugars.

Below I have put together a list of my favorite healthy, portable and delicious high protein snacks that both you and your kids will enjoy and benefit from as the school year begins. Be ready! 

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My Go-To List:

Hard-Boiled Eggs

Turkey Roll-Ups

Greek Yogurt



Nut Butters

Nuts and Seeds

Veggies with Hummus

Energy Bites

String Cheese and Whole Wheat Crackers

Hard-Boiled Eggs: 

Hard-boiled eggs are an awesome quick and easy high protein snack. Eggs are chalked full of good-for-you nutrients, vitamins and minerals, including selenium, vitamin B12, lutein (eye health) and choline (brain development). Egg muffins are another easy and portable way to eat eggs on the go. They’re even tastier when you can sneak in some veggies. 

Turkey Roll-Ups:

Turkey roll-ups are fast to make, pack and enjoy. A delicious surprise is to roll pickles or cucumbers in the middle of a thinly sliced piece of turkey. Make sure to buy nitrate-free deli meats. Turkey is a high protein snack that can help regulate blood sugar levels, keep you full and give you and your kids lots of needed energy. 

Greek Yogurt:

Greek yogurt is an ideal high protein and high calcium snack that’s super filling. It contains a whopping 20 grams of protein in just a 1 cup serving. Choose plain yogurt and add your own berries, seeds, nuts and/or homemade granola and pack it in a to-go container. 


Popcorn is a healthy, nutritious and whole grain snack. It provides zinc, manganese, B vitamins, magnesium and phosphorus. It’s great to air pop your popcorn to keep it as natural as possible. Sprinkle with parmesan cheese to add 10 grams of protein per ounce. 


Oatmeal is usually thought of as just a breakfast food, but it also makes the perfect snack. Oats are super high in soluble fiber, protein and loaded with many vitamins and minerals. It’s best to make your oatmeal with whole rolled oats, add a dash of cinnamon and even some berries or crunchy apples for the perfect amount of sweetness. You can add some peanut butter for extra protein and fat. You could also make the oatmeal with milk instead of water if you want to get some added calcium. 

Nut Butters:

Nut butters are a delicious snack that can be spread on toast, apple slices, celery or whole grain crackers. Most nut butters pack in close to 8 grams of protein in 2 tablespoons. When combined with whole grains, fruits or veggies, you get an added dose of needed fiber too. Nut butters are extremely vitamin and nutrient-dense, providing a healthy dose of B vitamins, vitamin E, healthy fats and magnesium. 

Nuts and Seeds:

Speaking of nuts, almonds are a great choice for a quick, on-the go protein filled snack. An ounce of almonds provides 6 grams of protein, healthy fats, vitamin E and minerals. Almonds are high in calories, so it’s important to stick to around 20 almonds. Pumpkin seeds are also perfect for a quick, high protein snack. One ounce of pumpkin seeds contains 5 grams of protein, great amounts of fiber, antioxidants, magnesium, healthy fats and zinc. A serving size is around ¼ cup. 

Veggies with Hummus:

A healthy dip is an easy and smart way to get kids to eat their veggies. Hummus is a wonderfully delicious and good-for-you dip option. It’s made with chickpeas, which are full of antioxidants, fiber and folate. Hummus tastes great on veggies, especially carrot sticks, and is an easy-to-pack snack.  

Energy Bites:

Energy protein bites are super easy to make, taste yummy and are high in nutritional value! Add flaxseeds for additional protein, fiber and antioxidants. 

Peanut Butter Protein Bites

No-Bake: full of good-for-you protein, old-fashioned oats, flax seeds and peanut butter.  


  • ½ cup chunky peanut butter

  • ½ cup mini carobs

  • 1 cup old fashioned oats (GF)

  • 1 tablespoon chia seeds

  • 1 teaspoon vanilla

  • ½ cup ground flax seeds

  • ⅓ cup honey or agave


Stir all ingredients together in a large bowl. Place the bowl in the refrigerator for 15 minutes so they are easier to roll. Roll into 24 amazing round bites. Store in the fridge for up to 1 week or freeze like we do and take out as needed.

String Cheese and Whole Wheat Crackers:

Cheese contains calcium, protein and fat. Children need all three for growth and to keep them feeling full between meals. Adding a 100% whole grain cracker adds more fiber and additional nutrients. 

Being prepared with healthy snacks for you and your children is not only important, but provides family members with energy and helps them to get the nutrients they need everyday. Continue to pack and offer your children the same foods you should be eating – real, whole, unprocessed foods during snack time to ensure they’re getting the nutrients, vitamins, fiber and protein needed to grow and stay on-the-go!

Karina HeinrichComment