What is a good source of protein for me to snack on that doesn’t require refrigeration?

ask our dietitian your question todayhigh protein in beef jerky


I’d like to know what you recommend as a good source of protein that I can use to snack on which doesn’t require refrigeration.

I already consume mixed nuts of all sorts like peanuts, almonds, cashews and walnuts. However I’m looking for something else that is high in protein but low in carbs and fat, which I can pop in my mouth every 2 hours or so while at my desk at work.

What would you recommend? -Kimberly



Kimberly, your inquiry is a challenging one! The major protein sources that don’t require refrigeration tend to have carbohydrate or fat, as you’ve found.

Beef or turkey jerky comes to mind, though high in salt. Snack size pop-top canned tuna is another option. For added texture, I recommend eating with bell pepper for a little crunch. If you really want to munch throughout the day, consider soybeans. For only 200 calories you can get about 20 grams of protein, whereas it takes 400-600 calories from nuts to get the same amount.

If you’d prefer something to sip on… There are a few versions of clear whey protein drinks with almost no carbohydrates. These tend to be fruit flavored and translucent, not like a shake.

For variety, you can always pack a single perishable item to have within the first 2 hours, such as hard-cooked egg whites, low-fat string cheese, Greek yogurt, or deli meat. Yes, they are safe to eat unrefrigerated in this time frame.  

Debbie J., MS, RD

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Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.

Posted on March 10, 2014, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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