15 High-Protein Beach Snacks to Pack
When you’re soaking up the sun and riding those beach-day vibes, the last thing you want is to feel sluggish, bloated, or hangry. That’s where high-protein beach snacks come in—easy to pack, totally satisfying, and built to keep you energized all day long.
These grab-and-go bites are cooler-friendly, non-melty, and full of protein to fuel your swim, surf, or epic sandcastle competitions. Whether you’re eating low-carb, watching your macros, or just trying to avoid the snack shack trap, this list has your beach bag covered.
1. Turkey & Cheese Roll-Ups
Description:
These no-bread roll-ups are a beach snack staple—simple, salty, and satisfying. Just roll your favorite deli turkey around a cheese stick or slice, and boom: protein power in one bite.
Ingredients:
- 4 slices deli turkey
- 2 cheese sticks or 2 slices cheddar/provolone
- Optional: thin cucumber or pickle slices
Instructions:
- Lay out turkey slices, place cheese (and pickles, if using) inside.
- Roll tightly and wrap in parchment or foil.
- Store in a cooler or insulated lunch bag.
Protein per 2 roll-ups: ~20g
2. Hard-Boiled Eggs with Sea Salt & Pepper
Description:
Portable, protein-rich, and naturally portioned, hard-boiled eggs are made for the beach. Add a sprinkle of sea salt and pepper or a dash of hot sauce and you’ve got a clean snack that hits hard.
Ingredients:
- 2 hard-boiled eggs
- Salt and pepper (or seasoning of choice)
- Optional: hot sauce packet
Instructions:
- Boil eggs ahead of time and cool completely.
- Peel and store in a small container.
- Season before eating or bring salt packets for the beach.
Protein per 2 eggs: ~12g
3. Mini Tuna Salad Lettuce Wraps
Description:
Tuna salad, but beach-style! Scoop creamy tuna into crisp lettuce leaves for a refreshing, protein-heavy snack that’s low-carb and cooler-safe. Wrap them up like taco boats and snack hands-free.
Ingredients:
- 1 can tuna, drained
- 1 tablespoon mayo or Greek yogurt
- 1 teaspoon Dijon mustard
- Salt and pepper
- Romaine or butter lettuce leaves
Instructions:
- Mix tuna, mayo, mustard, and seasoning.
- Spoon into lettuce leaves and wrap gently.
- Store in a container and chill until ready to eat.
Protein per serving (2 wraps): ~18g
4. Protein Energy Balls
Description:
These no-bake bites are chewy, sweet, and loaded with protein. Perfect for kids or adults, they hold up well in a cooler and give you that just-right energy boost between beach dips.
Ingredients:
- 1 cup rolled oats
- ½ cup natural peanut butter or almond butter
- ¼ cup honey or maple syrup
- ¼ cup protein powder
- 2 tablespoons chia or flax seeds
- Optional: dark chocolate chips
Instructions:
- Mix all ingredients in a bowl.
- Roll into bite-sized balls.
- Chill before packing. Store in a cooler for best texture.
Protein per 2 balls: ~10–12g (varies by protein powder)
5. Greek Yogurt & Berry Parfaits (in Jars!)
Description:
Cool, creamy, and refreshing—these yogurt jars feel like dessert but sneak in serious protein. Pack them in a small jar with layers of berries and granola (just add granola at the beach to keep it crunchy!).
Ingredients:
- ½ cup plain or vanilla Greek yogurt
- ¼ cup fresh berries (blueberries, strawberries, raspberries)
- 2 tablespoons granola (optional)
Instructions:
- Layer yogurt and berries in a small jar or container.
- Seal and keep chilled in your cooler.
- Add granola just before eating if desired.
Protein per jar: ~15g
6. Beef Jerky & Nut Packs
Description:
Savory, chewy, and satisfying, beef jerky is a beach MVP. Pair it with a handful of almonds or pistachios for the perfect protein + healthy fat combo. No fridge needed, just throw it in your bag and go.
Ingredients:
- 1 serving (about 1 oz) beef or turkey jerky
- ¼ cup almonds, pistachios, or cashews
Instructions:
- Portion jerky and nuts into a zip bag or snack container.
- Keep it in your beach tote—no cooler required.
- Stay fueled without the crash.
Protein per serving: ~20–25g
7. Hummus & Turkey Cucumber Sliders
Description:
Cool cucumber rounds replace crackers in this genius no-carb beach snack. Spread on hummus, top with turkey, and you’ve got a crisp, savory bite that’s refreshing and protein-packed.
Ingredients:
- 1 cucumber, sliced into thick rounds
- ¼ cup hummus
- 4 slices deli turkey, cut into bite-size pieces
Instructions:
- Spread hummus on cucumber slices.
- Top with turkey and stack like mini sandwiches.
- Store in a container in the cooler.
Protein per 5 sliders: ~15g
8. Cottage Cheese & Cherry Tomato Snack Cups
Description:
Cottage cheese is an underrated beach hero—high in protein, low in carbs, and delicious cold. Add juicy cherry tomatoes and cracked pepper for a quick, creamy bite with a refreshing crunch.
Ingredients:
- ½ cup low-fat cottage cheese
- ¼ cup halved cherry tomatoes
- Salt, pepper, or Italian seasoning
Instructions:
- Scoop cottage cheese into a small lidded container.
- Add tomatoes on top and sprinkle with seasoning.
- Chill in cooler and stir before eating.
Protein per cup: ~15–17g
9. Egg & Avocado Salad Boats
Description:
This beach-friendly egg salad ditches mayo for mashed avocado, keeping it creamy, clean, and packed with healthy fats. Serve in lettuce cups or scoop with veggie sticks—zero mess, all gains.
Ingredients:
- 2 hard-boiled eggs, chopped
- ½ avocado, mashed
- 1 tablespoon lemon juice
- Salt and pepper
- Lettuce leaves or celery sticks
Instructions:
- Mix eggs, avocado, lemon juice, salt, and pepper.
- Spoon into lettuce leaves or pack with veggie dippers.
- Chill until ready to snack.
Protein per serving: ~12g
10. Smoked Salmon Roll-Ups
Description:
These cool and salty salmon roll-ups feel fancy but take less than 5 minutes to make. Filled with cream cheese and cucumber, they’re rich in protein and omega-3s—and made for seaside snacking.
Ingredients:
- 3 oz smoked salmon
- 2 tablespoons cream cheese
- Thin cucumber sticks or avocado slices
Instructions:
- Spread cream cheese on salmon slices.
- Place cucumber or avocado in the center.
- Roll tightly and store in a chilled container.
Protein per 3 roll-ups: ~18g
11. Mini Chicken Salad Bell Pepper Boats
Description:
These crunchy, colorful boats are the perfect way to serve high-protein chicken salad without the bread. Bell pepper halves add crunch and freshness, while the creamy filling keeps you full.
Ingredients:
- 1 cup shredded rotisserie chicken
- 2 tablespoons plain Greek yogurt or mayo
- 1 teaspoon Dijon mustard
- Salt and pepper
- 1 bell pepper, halved and seeds removed
Instructions:
- Mix chicken with yogurt, mustard, salt, and pepper.
- Spoon into bell pepper halves.
- Chill in a container until you’re toes-in-sand ready.
Protein per serving: ~22g
12. Boiled Egg & Pickle Skewers
Description:
Yep, it sounds odd—but it totally works. These little skewers of boiled egg, cheese, and dill pickles are salty, protein-rich, and way more fun than your average snack box.
Ingredients:
- 2 hard-boiled eggs, quartered
- ¼ cup cubed cheddar cheese
- 2–3 dill pickles, cut into chunks
- Small skewers or toothpicks
Instructions:
- Alternate eggs, cheese, and pickle pieces on skewers.
- Store in a container and keep chilled.
- Snack like a champ with zero cleanup.
Protein per 2 skewers: ~15g
13. No-Bake Protein Bars
Description:
Skip the store-bought stuff and whip up your own clean, protein-loaded bars. They’re chewy, satisfying, and way cheaper—and they travel well in a cooler or snack bag.
Ingredients:
- 1 cup oats
- ½ cup nut butter
- ¼ cup protein powder
- ¼ cup honey
- 2 tablespoons chia seeds
- Pinch of sea salt
Instructions:
- Mix everything into a dough and press into a small tray.
- Chill for 1 hour and cut into bars.
- Wrap individually and pack for the beach.
Protein per bar: ~12–15g
14. String Cheese & Veggie Packs
Description:
Sometimes simple is smart. Pair string cheese with crunchy veggie sticks like carrots and cucumbers for an easy, high-protein, low-carb combo that won’t melt or make a mess.
Ingredients:
- 1–2 string cheese sticks
- Carrot sticks, cucumber spears, or bell pepper strips
Instructions:
- Pack cheese and veggies in a container or snack bag.
- Keep in your cooler until you need a fresh bite.
- Add hummus or ranch dip if you want to fancy it up.
Protein per pack: ~6–10g
15. Turkey & Hummus Lettuce Wraps
Description:
Fresh, filling, and totally beach-friendly, these lettuce wraps combine deli turkey, creamy hummus, and crunchy veggies in a refreshing handheld snack. Hydrating and high in protein!
Ingredients:
- 2–3 slices turkey breast
- 2 tablespoons hummus
- Shredded carrots or sliced cucumber
- Large romaine or butter lettuce leaves
Instructions:
- Lay turkey slices on lettuce.
- Spread hummus and add veggies.
- Roll tightly and pack in a sealed container.
Protein per wrap: ~18g
