Power up with Portable Protein

By: Jacqueline Gomes, RDN, MBA

If you’re like me, you’re constantly on-the-go! Portable protein foods can seem like a challenge when you think of your traditional protein food options, however with a little planning you’re be on the road to energizing power protein foods!

Think of high-fiber, high-protein carbohydrates, like nuts and seeds. Dark, leafy greens are also a good source of protein as well.


Protein is essential for the following functions:

  1. Muscle and tissue repair
  2. Bacterial-fighting Antibodies
  3. Electrolyte balance
  4. Nutrient Metabolism, Transport and Storage
  5. Regulation of Hormones


If you find yourself running low on protein fuel, here is a list of portable foods and ingredients that will give you that much needed boost:

  • Your shelf stable options include : Almonds, peanuts, soy nuts, roasted edamame, low fat milk box, spicy roasted chickpeas and protein bars.
  • You’ll want to toss these in a cooler: Greek yogurt, hard boiled eggs like Eggland’s Best Eggs, low-fat string cheese, cottage cheese, lean beef jerky and hummus.


Easy Egg Muffins

3 egg muffins on a plate for breakfast

These make-ahead muffins can set you up for a successful week! Prepare a batch of these and keep them in the fridge for a quick breakfast or grab-and-go snack.

Prep: 5 minutes

Bake: 25 minutes

Makes: 3 (4 muffin) servings



  • 12 Eggland’s Best eggs (large)
  • 1/2 c. grape/cherry tomatoes, cut in half
  • 1 c. spinach, chopped
  • 1/4 large red bell pepper, finely diced
  • 1/4 c. fresh basil, cut into ribbons
  • 1/4 c. shredded Parmesan cheese
  • 1 tsp. salt
  • 1/2 tsp. pepper



  1. Preheat oven to 350°F.
  2. Spray a muffin tin with cooking spray.
  3. In a large bowl, whisk eggs together with salt and pepper.
  4. Mix in the remaining ingredients then fill the muffin tin.
  5. Bake for 20-25 minutes and serve. Cool remaining muffins completely and store in the refrigerator.
  6. Reheat in microwave for 45 seconds to 1 minute until hot.

NOTE: To make this recipe dairy-free, omit Parmesan cheese.


Nutrition information for 4 muffins: 211 Calories; 13g fat; 4g saturated fat; 2.3g carbohydrate; 21g protein; .6g dietary fiber

Recipe: Eggland’s Best Eggs, Francie Kaufman