Maintaining a healthy diet is essential for overall well-being, and one of the best ways to support your health goals is by incorporating high-protein, low-calorie snacks into your daily routine. These snacks not only satisfy your hunger but also help with muscle recovery, weight management, and sustaining energy levels throughout the day. In this blog, we’ll share ten delicious and easy-to-make high-protein, low-calorie snacks that will keep you feeling full and energized.
1. Greek Yogurt with Berries
Calories: 100–150 per serving (for plain, non-fat Greek yogurt and ½ cup berries)
Protein: 10–15 grams per serving
Greek yogurt is a protein powerhouse, packed with probiotics and calcium, making it an excellent snack for supporting your gut health and muscle recovery. When paired with fresh berries like blueberries or strawberries, you add a burst of antioxidants and fiber while keeping the calorie count low.
How to enjoy it:
- Choose plain, non-fat Greek yogurt to avoid added sugars.
- Add a handful of berries for flavor and nutrients.
- Optionally, drizzle with a small amount of honey or sprinkle with cinnamon for extra taste.
2. Cottage Cheese with Cucumber
Calories: 90–120 per serving (½ cup cottage cheese with cucumber slices)
Protein: 12–14 grams per serving
Cottage cheese is rich in protein, with the added benefit of being low in fat. When combined with cucumber, you get a hydrating, refreshing snack that’s perfect for summer or any time you want something light yet filling. It’s also a great source of calcium, which is important for bone health.
How to enjoy it:
- Pair half a cup of low-fat or fat-free cottage cheese with sliced cucumber.
- Season with salt, pepper, and a squeeze of lemon for extra zest.
3. Hard-Boiled Eggs
Calories: 70–80 per egg
Protein: 6 grams per egg
Hard-boiled eggs are one of the simplest and most convenient high-protein snacks. Eggs provide complete protein, meaning they contain all the essential amino acids your body needs for muscle repair and growth. They’re also nutrient-dense, providing vitamins A, D, and B12.
How to enjoy it:
- Boil a batch of eggs at the beginning of the week for easy access.
- For added flavor, sprinkle with a little salt, pepper, or smoked paprika.
4. Turkey or Chicken Jerky
Calories: 70–80 per ounce
Protein: 11–12 grams per ounce
Turkey or chicken jerky is a great snack option for when you’re on the go. It’s portable, protein-packed, and low in fat, making it a fantastic choice for a quick pick-me-up. Be sure to opt for low-sodium varieties to avoid excess salt intake.
How to enjoy it:
- Choose jerky that’s free from added sugars and preservatives for a healthier option.
- Pair with a piece of fruit or veggies for a balanced snack.
5. Edamame (Steamed Soybeans)
Calories: 120 per ½ cup serving
Protein: 11 grams per ½ cup serving
Edamame, or steamed soybeans, is a plant-based snack that provides a significant amount of protein along with fiber and essential vitamins and minerals. They’re also rich in antioxidants, which help combat oxidative stress in the body.
How to enjoy it:
- Steam edamame pods, and sprinkle with a pinch of sea salt.
- For a flavorful twist, add chili flakes or a squeeze of lime.
6. Protein-Packed Smoothie
Calories: 150–250 per serving (depending on ingredients)
Protein: 15–30 grams per serving
A protein-packed smoothie is a customizable snack that allows you to add a variety of ingredients to suit your nutritional needs. You can include protein powder, almond milk, berries, and leafy greens, creating a snack that’s both refreshing and nourishing. This option is perfect for after workouts or as a midday energy boost.
How to enjoy it:
- Blend 1 scoop of low-calorie protein powder with water or almond milk, ½ cup of berries, and a handful of spinach for added nutrients.
- Feel free to experiment with different flavor combinations and ingredients.
7. Tuna Salad with Avocado
Calories: 150–200 per serving (with 3 oz tuna and ¼ avocado)
Protein: 20 grams per serving
Tuna is an excellent source of lean protein, while avocado provides healthy fats and fiber, making this combination a filling and nutritious snack. The healthy fats in avocado also support heart health and brain function.
How to enjoy it:
- Mix canned tuna (in water) with mashed avocado and season with lemon juice, salt, and pepper.
- Optionally, add chopped veggies like celery or cucumber for crunch.
8. Roasted Chickpeas
Calories: 120–130 per ½ cup serving
Protein: 6 grams per ½ cup serving
Roasted chickpeas are a crunchy, plant-based snack that’s both high in protein and fiber. They’re low in calories and also rich in essential minerals like iron and magnesium. Roasting them with your favorite spices creates a flavorful snack without the excess calories.
How to enjoy it:
- Toss chickpeas in olive oil, salt, and spices like paprika or garlic powder, then bake at 400°F for 20–30 minutes until crispy.
- Store in an airtight container for a snack that lasts all week.
9. Protein Bars (Low Sugar)
Calories: 150–200 per bar
Protein: 10–20 grams per bar
Protein bars are a convenient, portable snack that offers a quick protein boost. Look for bars with low sugar content and a good balance of protein and fiber to keep you feeling full. Many bars also contain added vitamins and minerals to support overall health.
How to enjoy it:
- Keep a few protein bars on hand for a quick snack when you’re busy.
- Choose bars with natural ingredients and minimal added sugars.
10. Veggie Sticks with Hummus
Calories: 150–200 per serving (1 cup veggie sticks with 2 tbsp hummus)
Protein: 5–6 grams per serving
Veggie sticks paired with hummus make for a satisfying snack that’s rich in fiber and protein. Hummus, made from chickpeas, tahini, and olive oil, provides healthy fats and protein. Pair it with veggies like celery, carrots, or bell peppers for a low-calorie, nutrient-dense snack.
How to enjoy it:
- Slice veggies such as carrots, celery, and bell peppers.
- Dip them in 2 tablespoons of hummus for a crunchy, protein-packed snack.
Conclusion
Incorporating high-protein, low-calorie snacks into your diet is a great way to support your fitness goals while keeping your energy levels high and your calorie intake in check. Whether you’re looking to build muscle, lose weight, or just stay full between meals, these snacks provide the perfect balance of nutrition and taste. Experiment with these options and find the snacks that work best for your lifestyle.
Which high-protein, low-calorie snack is your favorite? Share your thoughts or other ideas in the comments below!
