Snacking often gets a bad reputation, but the truth is, the right snacks can be a game-changer for your health and fitness goals. If you’re looking for something that keeps you full, fuels your body, and doesn’t overload you with unnecessary calories, high-protein, low-calorie snacks are the way to go.
As someone who has spent years exploring different diet and nutrition strategies, I, Jamie, have come to realize that the key to sustainable eating isn’t just about restricting calories—it’s about making smart choices. Protein is an essential macronutrient that helps with muscle repair, keeps you satiated, and even supports metabolism. The challenge, however, is finding snack options that are both protein-packed and calorie-conscious. Many so-called “healthy” snacks are either high in sugars, loaded with unhealthy fats, or simply not filling enough to curb hunger.
This is why I’m excited to share a list of some of the best high-protein, low-calorie snacks that can help you stay energized without derailing your fitness goals. Whether you’re trying to lose weight, build muscle, or simply maintain a balanced diet, these snack ideas will keep you satisfied while supporting your health. From simple homemade options to convenient store-bought choices, there’s something for everyone.
So, if you’re tired of mindlessly snacking on empty-calorie foods and want to upgrade your snack game, you’re in the right place. Let’s dive into some nutritious, delicious, and protein-packed snack options that will keep you feeling great throughout the day!
Greek Yogurt with Berries and Chia Seeds
A creamy and refreshing snack packed with protein and fiber.
Ingredients:
- ½ cup non-fat Greek yogurt
- ¼ cup mixed berries (strawberries, blueberries, raspberries)
- 1 tsp chia seeds
- 1 tsp honey (optional)
How to Make:
- Place Greek yogurt in a bowl.
- Top with mixed berries and chia seeds.
- Drizzle honey if desired.
Per Serving:
- Calories: 120
- Protein: 12g
- Carbs: 14g
- Fats: 2g
Get Full Recipe Here
Hard-Boiled Eggs with Everything Bagel Seasoning
A simple, protein-rich snack with a flavorful twist.
Ingredients:
- 2 hard-boiled eggs
- ½ tsp everything bagel seasoning
How to Make:
- Boil eggs for 10–12 minutes, then peel.
- Slice and sprinkle with seasoning.
Per Serving (2 eggs):
- Calories: 140
- Protein: 12g
- Carbs: 1g
- Fats: 9g
Get Full Recipe Here
Cottage Cheese with Pineapple
A sweet and creamy snack rich in casein protein.
Ingredients:
- ½ cup low-fat cottage cheese
- ¼ cup fresh pineapple chunks
How to Make:
- Combine cottage cheese and pineapple in a bowl.
Per Serving:
- Calories: 120
- Protein: 14g
- Carbs: 12g
- Fats: 2g
Get Full Recipe Here
Tuna Salad Lettuce Wrap
A low-carb, high-protein savory snack.
Ingredients:
- 1 can (3 oz) tuna in water, drained
- 1 tbsp Greek yogurt
- ½ tsp Dijon mustard
- 2 large lettuce leaves
How to Make:
- Mix tuna, Greek yogurt, and mustard.
- Spoon into lettuce leaves and wrap.
Per Serving:
- Calories: 130
- Protein: 23g
- Carbs: 3g
- Fats: 2g
Get Full Recipe Here
Roasted Chickpeas snacks
A crunchy, plant-based snack loaded with fiber.
Ingredients:
- ½ cup canned chickpeas, drained
- ½ tsp olive oil
- ¼ tsp salt
- ¼ tsp smoked paprika
How to Make:
- Preheat oven to 400°F (200°C).
- Toss chickpeas with olive oil and seasonings.
- Bake for 20-25 minutes until crispy.
Per Serving:
- Calories: 120
- Protein: 6g
- Carbs: 17g
- Fats: 2g
Get Full Recipe Here
Turkey Roll-Ups
A simple, low-carb snack with lean protein.
Ingredients:
- 3 slices turkey breast
- 1 slice low-fat cheese
- 1 tsp Dijon mustard
How to Make:
- Spread mustard on turkey slices.
- Place cheese on top and roll up.
Per Serving:
- Calories: 120
- Protein: 18g
- Carbs: 2g
- Fats: 4g
Get Full Recipe Here
Protein Smoothie
A quick and refreshing way to get your protein in.
Ingredients:
- ½ cup unsweetened almond milk
- ½ scoop protein powder
- ½ banana
- ½ cup ice
How to Make:
- Blend all ingredients until smooth.
Per Serving:
- Calories: 130
- Protein: 15g
- Carbs: 14g
- Fats: 2g
Get Full Recipe Here
Edamame with Sea Salt
A plant-based protein powerhouse.
Ingredients:
- ½ cup shelled edamame
- ¼ tsp sea salt
How to Make:
- Steam edamame for 5 minutes.
- Sprinkle with sea salt.
Per Serving:
- Calories: 100
- Protein: 10g
- Carbs: 8g
- Fats: 3g
Get Full Recipe Here
Almond Butter Celery Sticks
A crunchy, nutty snack with healthy fats.
Ingredients:
- 2 celery sticks
- 1 tbsp almond butter
How to Make:
- Spread almond butter on celery sticks.
Per Serving:
- Calories: 120
- Protein: 4g
- Carbs: 5g
- Fats: 9g
Get Full Recipe Here
Low-Fat String Cheese
A grab-and-go, high-protein snack.
Ingredients:
- 1 low-fat mozzarella string cheese stick
How to Make:
- Unwrap and enjoy!
Per Serving:
- Calories: 80
- Protein: 8g
- Carbs: 1g
- Fats: 4g
Get Full Recipe Here
Conclusion
Incorporating high-protein, low-calorie snacks into your diet is a smart way to stay full, maintain muscle mass, and support weight management. These snacks provide essential nutrients without excessive calories, making them ideal for anyone looking to control their weight or build lean muscle. Options like Greek yogurt, cottage cheese, hard-boiled eggs, and protein bars offer a satisfying balance of protein and minimal fat, keeping hunger at bay while fueling the body efficiently. Additionally, plant-based choices such as roasted chickpeas, edamame, and nuts in moderation can deliver both protein and fiber, aiding digestion and promoting satiety.
By choosing nutrient-dense, high-protein snacks, you can avoid energy crashes and curb unhealthy cravings throughout the day. They help regulate blood sugar levels, sustain energy, and support overall metabolic health. Whether you’re an athlete, someone trying to lose weight, or simply looking for healthier snacking options, these snacks provide a convenient and effective solution. Prioritizing whole, protein-rich foods over processed snacks ensures better long-term health while keeping your diet balanced and enjoyable.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!