Searching for low-calorie snacks packed with protein can feel like trying to find a needle in a haystack. High-protein snacks are a revolution for your health goals, whether your goals are weight loss, muscle building, or just keeping full between meals. Essential for a balanced diet, protein improves muscle recovery, increases metabolism, and helps reduce appetite. We have included twelve of the best low-fat, high-protein snacks on this blog that won’t cause weight gain from more calories.
From Greek yogurt to roasted chickpeas, these choices are quick to grab on demand and also quite healthy. Perfect for post-workout refuels or hectic lives, these snacks will keep you full and energized all day. Let’s explore these clever and delicious snack options that fit your wellness goals without sacrificing taste or ease of use.
1. Greek Yogurt with Berries
Especially if you choose the plain, nonfat type, Greek yogurt is a powerful snack high in protein and low in calories. Usually offering less than 100 calories and between 15 and 20 grams of protein, one 6-ounce serving Including a handful of fresh berries such as strawberries, blueberries, or raspberries not only improves taste but also increases the fiber count, therefore addressing satiety. Compared to other fruits, berries are low in sugar and high in antioxidants; hence, this is a balanced choice.
Greek yogurt and berries used together offer a creamy, filling delight that prolongs fullness without raising your blood sugar levels. Steer clear of flavored yogurts, which can have extra sugars and pointless calories. Add additional cinnamon or honey drizzles if you like some sweetness. From keto to Mediterranean, almost any diet fits this snack, which is ideal for pre- or post-workout refueling.
2. Hard-Boiled Eggs
Easy to make and portable for any scenario, hard-boiled eggs are a handy, high-protein snack. For those who are trying to lose weight, one big egg has only roughly 70 calories and about six grams of premium protein. Eggs’ protein helps balance blood sugar and prolongs feelings of fullness more than snacks based on carbohydrates. Additionally, they are quite rich in vital elements, including selenium, choline, and vitamin B12.
Making a batch of hard-boiled eggs ahead lets you grab one or two whenever appetite hits. Think about dusting paprika, black pepper, or a little sea salt to improve taste without adding pointless calories. For variation, you might also combine hard-boiled eggs with a low-calorie mustard dip or some fresh vegetables. Studies now suggest that, for most healthy people, modest egg intake does not raise heart disease risk for those worried about cholesterol.
3. Cottage Cheese with Cucumber Slices
A low-calorie, high-protein snack, cottage cheese goes great with crisp cucumber slices for a cool and filling choice. Low-fat cottage cheese, half-cup size, offers just 80–100 calories and roughly 14 grams of protein. Because they are hydrating, high in fiber, and somewhat low in calories, cucumbers add bulk and crunch without sacrificing your calorie count. This combo creates a balanced snack that helps satiety and aids muscle regeneration.
Essential for bone and nervous system health, calcium and vitamin B12 abound in cottage cheese as well. To keep it heart-healthy, use low-sodium or no-salt-added variations. For more taste, top with black pepper or fresh herbs like dill or chives. If you’re avoiding dairy, there are reasonably protein-containing plant-based cottage cheese substitutes derived from almonds or cashews. For travel, business, or a fast afternoon bite, this snack is fantastic.
4. Edamame
A great plant-based high-protein snack that’s both filling and healthy is edamame, sometimes known as young soybeans. Although one cup of cooked edamame has around 190 calories and about 17 grams of protein, you can scale the serving down for a lower calorie count. Packed with minerals, vitamins, and fiber, edamame aids blood sugar control and digestion. Since it contains all nine of the essential amino acids—rare in plant-based foods—it is also a complete protein source.
Usually found frozen and pre-shelled in most supermarkets, edamame can be microwaved in minutes or steamed. For taste without extra calories, toss in a bit of sea salt, garlic powder, or chili flakes. Lunchboxes or snack trays would find them a flexible choice since you could enjoy them hot or cold. Edamame also fits vegan and vegetarian diets and is naturally gluten-free. This delicious legume supports active metabolism and a good lifestyle by both taste and utility.
5. Turkey Roll-Ups
Perfect for when you’re hankering after something savory without feeling guilty, turkey roll-ups are a basic, low-calorie, high-protein snack. Lean, nitrate-free deli turkey slices provide roughly 4–5 grams of protein per slice along with just 30–50 calories. For extra minerals and crunch, wrap them over bell pepper slices or cucumber sticks. To maximize taste and keep the calorie count under control, you may add a tiny bit of hummus or light cream cheese on the turkey before rolling it up.
Not only low in carbohydrates, this snack is gluten-free and fit for low-carb or ketogenic diets. Rich in selenium and B vitamins, turkey supports the immune system and energy metabolism. For a grab-and-go solution, prep several roll-ups ahead and keep them in the refrigerator. They’re light enough to keep your calorie objectives on target but plenty to tide you over between meals.
6. Protein Bars (Low-Calorie Options)
While satisfying your nutritional needs and helping you meet your hunger, protein bars can be a handy tool, but you should pick ones low in calories and sugar. Search for bars low in calories yet with at least 10–15 grams of protein. Steer clear of bars heavy in artificial sweeteners, added sugars, and saturated fats. Companies with better choices manufactured using whole food ingredients include RXBAR, Quest, and KIND.
Often including protein sources like whey, pea protein, or nuts and seeds to help muscles heal and reduce cravings, these bars When you’re on the run, traveling, or caught in meetings, a smartly chosen bar can replace junk food. If you’re trying for a smaller snack, you can even cut a bar in half. Low-calorie protein bars are a useful addition to a healthy diet when used sensibly and in moderation, even if they shouldn’t totally replace whole food options.
7. Roasted Chickpeas
High in plant-based protein and fiber, roasted chickpeas are a crispy, delicious, nutritious snack low in calories that is quite filling. Depending on how they’re seasoned, one half-cup portion of roasted chickpeas usually boasts 120–150 calories and 7–10 grams of protein. Rich in fiber and sophisticated carbs, they help control blood sugar levels and boost digestion. Making them at home lets you control the ingredients—just mix canned chickpeas in olive oil and your preferred spices (such as paprika, cumin, or garlic powder), then roast them till crispy.
Unlike chips or crackers, roasted chickpeas won’t make you feel hungry or lethargic soon after. Perfect for lunchbox packing, desk storage, or movie night nibbling are these Especially for vegetarians or anyone trying to cut their meat consumption, their shelf stability and adaptability make them an excellent substitute for less healthy snack choices.
8. Tuna-Stuffed Avocado
A nutrient-dense, high-protein snack combining lean protein with good fats for long-lasting energy and satiety is tuna-stuffed avocado. Depending on the particular components utilized, a half avocado loaded with two ounces of canned tuna—preferably in water—offers roughly 15 grams of protein and about 200 calories. High in heart-healthy monounsaturated fats and fiber, avocados support digestion and extend feelings of fullness.
Rich in omega-3 fatty acids, which help heart and brain function, tuna offers a complete protein source. To cut calories, steer clear of mayonnaise and bind the tuna with plain Greek yogurt or a light mustard sauce. For additional taste and texture, toss in chopped celery, red onion, or herbs. Easy to make, nutrient-dense, and fit for low-carb or ketogenic diets, this snack is It’s a welcome and filling substitute for conventional snacks that sometimes lack staying power and nutrition.
9. Jerky (Beef, Turkey, or Plant-Based)
Perfect for reducing hunger and providing a great protein punch without lots of calories, jerky is a portable, shelf-stable snack. Depending on the brand and cooking method, a 1-ounce portion of turkey or beef jerky usually has 9–12 grams of protein and just about 80–100 calories. To keep things healthy, choose low-sodium, nitrate-free choices with few added sugars and preservatives. Jerky derived from organic turkey or grass-fed beef has more minerals, including iron and zinc.
Plant-based jerkies derived from mushrooms, soy, or seitan also provide reasonable protein levels for vegetarians along with comparable calorie counts. Its chewy consistency can aid in slowing down eating, therefore improving satiety and contentment. Travel, outdoor sports, or a quick protein boost at work all call for jerky. Just be aware of portion amounts; overeating is really common. Selected wisely, jerky is a high-protein, delicious snack that won’t throw off your diet.
10. Hummus with Baby Carrots
A low-calorie, high-protein snack with great flavor, hummus combined with baby carrots is healthful. Two tablespoons of hummus have roughly two to three grams of protein and about seventy calories; a cup of baby carrots adds just fifty calories with fiber, vitamins, and crunch. Taken together, they make a filling, nutrient-dense snack that supports digestive health and maintains your fullness between meals.
Made from chickpeas and tahini, great sources of plant-based protein, good fats, and iron, hummus is Look for hummus combined with Greek yogurt or more chickpeas for a more protein-boosting choice. For variation and volume, you might also add additional raw vegetables such as cherry tomatoes, bell pepper strips, or cucumber slices. Those following a vegetarian, vegan, or Mediterranean-style diet will also find hummus fantastic. Perfect for hectic days, it’s tasty, easy to pack, and stays nicely chilled.
11. Low-Fat String Cheese
Surprisingly high in protein while low in calories, low-fat string cheese is a quick grab-and-go snack. Depending on the brand and if the single stick is derived from part-skim milk, it usually provides 6–8 grams of protein along with merely 60–80 calories. This is a handy approach to receive phosphorus, vitamin B12, and calcium—nutrients vital for energy metabolism and bone strength. String cheese is ideal for quantity control and stops overindulgence since it is individually wrapped.
To keep it light yet make it more full, pair it with a fruit like an apple or a handful of nuts. Look for natural variations free of synthetic colors or preservatives. Low-carb, ketogenic, and vegetarian diets, as well as practically any other dietary plan, fit string cheese. It’s a basic, high-protein option whether stored in the refrigerator at work, thrown into a workout bag, or packed in a lunchbox.
12. Chia Pudding
Made with unsweetened ingredients, chia pudding—a superfood snack high in protein, fiber, and healthy fats—remains low in calories. Made by soaking chia seeds in a low-calorie liquid like unsweetened almond milk, this snack turns into a creamy pudding loaded with roughly 4–6 grams of protein and 120–150 calories per serving. For natural taste, add a few drops of cinnamon or vanilla extract; top with a tiny bit of berries for antioxidants and natural sweetener.
Highly nutritious, chia seeds also include magnesium, calcium, and omega-3 fatty acids. Their fiber count helps control blood sugar and encourages fullness. Add a scoop of protein powder or a spoonful of Greek yogurt for a further protein boost. Get ready the night before by preparing it and allowing it to set in the refrigerator so it’s ready as needed. Meal planning and smart snacking call for chia pudding.
FAQs
1. Why is protein important in snacks?
Protein helps keep you full longer, supports muscle repair, and maintains steady energy levels, making it ideal for snacking.
2. What’s a good high-protein snack under 150 calories?
A hard-boiled egg, low-fat Greek yogurt, or a small handful of roasted chickpeas are great options under 150 calories.
3. Can high-protein snacks help with weight loss?
Yes, they can! Protein reduces hunger and cravings, helping you consume fewer calories overall, which can aid in weight loss.
4. How much protein should a healthy snack contain?
Aim for snacks that provide at least 7–15 grams of protein to help keep you full and fuel your body efficiently.
Bottom Line:
Selecting low-calorie, high-protein snacks is a wise approach to complement your weight control, exercise, and health objectives. Perfect for busy days or between-meal hunger, these 12 snack ideas mix convenience, flavor, and nutrition. There is something for every taste among choices ranging from dairy and plant-based to salty and sweet.
Protein stabilizes blood sugar, helps you feel full longer, and supports lean muscle; hence, regularity in these snacks can result in long-term health advantages. With these easy, filling snack options that help you control your calories, fuel your body the correct way.