High-protein, Low Calorie High Protein Snacks play a crucial role in maintaining a healthy diet, offering a perfect balance of essential nutrients while keeping calories in check. Whether you’re looking to manage your weight, build lean muscle, or simply fuel your body with the energy it needs throughout the day, these snacks are a great choice. Protein is a key macronutrient that supports muscle repair, boosts metabolism, and keeps you feeling fuller for longer, making it especially beneficial for those who are active or looking to control their calorie intake.
In today’s fast-paced world, finding snacks that are both nutritious and convenient can be a challenge. That’s where high-protein, low-calorie snacks come in. They are perfect for busy lifestyles, offering a quick and easy way to nourish your body without overindulging. These snacks are portable, simple to prepare, and can be enjoyed on the go, whether you’re at work, the gym, or traveling. By focusing on protein-rich ingredients, you can stay energized and satisfied without the excess calories found in many traditional snack options. With these 25 easy recipes, you’ll be able to enjoy delicious, guilt-free snacks that support your health goals.
Easy Low Calorie High Protein Snacks
1. Greek Yogurt with Berries & Almonds
Low Calorie High Protein Snacks
Greek yogurt is a fantastic source of protein, and when paired with antioxidant-rich berries and the crunchy texture of almonds, it becomes a satisfying, nutrient-dense snack. This easy-to-make snack combines the creamy richness of plain Greek yogurt with the natural sweetness of mixed berries, providing a perfect balance of protein, fiber, and healthy fats. Ideal for those looking to stay full between meals, this snack offers a great way to curb hunger without excess calories.
Ingredients:
- 1/2 cup plain Greek yogurt
- 1/4 cup mixed berries (blueberries, raspberries)
- 1 tablespoon sliced almonds
Instructions:
- In a bowl, combine the plain Greek yogurt with the mixed berries.
- Top the mixture with sliced almonds to add a crunchy texture and boost the healthy fat content.
- Enjoy immediately or refrigerate for later if you’re preparing it in advance.
This snack is not only quick to prepare but also customizable—feel free to swap out the berries for other fruits or add a drizzle of honey for a touch of sweetness.
Nutritional Information (per serving):
- Calories: 150
- Protein: 12g
- Carbs: 15g
- Fat: 7g
This combination of Greek yogurt, berries, and almonds provides a perfect balance of protein to keep you feeling satisfied, while the antioxidants from the berries and healthy fats from the almonds offer additional nutritional benefits. Whether you’re looking for a morning pick-me-up, a post-workout recovery snack, or a simple treat during the day, this recipe is a healthy, low-calorie option.
2. Cottage Cheese & Cucumber Slices
Low Calorie High Protein Snacks
This simple, refreshing snack combines the creamy texture of low-fat cottage cheese with the crispness of cucumber slices, offering a satisfying and protein-packed option with minimal calories. The cottage cheese provides a rich source of protein, while the cucumber adds a hydrating crunch. Seasoned lightly with salt and pepper, this snack is the perfect balance of flavors, making it ideal for a quick snack or a light appetizer.
Ingredients:
- 1/2 cup low-fat cottage cheese
- 1/2 cucumber, sliced
- A pinch of salt and pepper
Instructions:
- Spoon the low-fat cottage cheese into a bowl.
- Arrange the cucumber slices alongside the cottage cheese.
- Sprinkle with salt and pepper to taste.
- Serve chilled, making it a perfect snack on a hot day or as part of a healthy meal prep.
This snack is light but fulfilling, making it a great option for those watching their calorie intake while still needing a protein boost. The cooling effect of cucumber combined with the creamy cottage cheese makes this a delightful and low-calorie treat.
Nutritional Information (per serving):
- Calories: 120
- Protein: 14g
- Carbs: 6g
- Fat: 5g
This recipe offers a great combination of high protein and low calorie, making it an excellent choice for anyone looking to stay on track with their health and fitness goals. Whether you’re snacking between meals or enjoying it as a light lunch, Cottage Cheese & Cucumber Slices are a delicious and nutritious option.
3. Hard-Boiled Eggs with Paprika
Low Calorie High Protein Snacks
Hard-boiled eggs are a classic snack that packs a punch of protein in every bite. When sprinkled with paprika and seasoned with salt and pepper, they become a flavorful, satisfying option that’s perfect for any time of day. The high protein content helps keep you feeling full, while the minimal calories make it a great choice for those watching their intake. This snack is incredibly easy to prepare, making it ideal for busy schedules.
Ingredients:
- 2 large eggs
- A pinch of paprika
- Salt and pepper to taste
Instructions:
- Boil the eggs for 10-12 minutes until fully cooked.
- Peel the eggs and slice them in half.
- Sprinkle with paprika, and season with salt and pepper to taste.
- Serve immediately as a snack or appetizer, or store in the fridge for later.
This snack is simple yet delicious, offering a rich source of protein and healthy fats without excess calories. It’s portable, filling, and makes for a perfect snack on the go or as part of a meal prep plan.
Nutritional Information (per serving):
- Calories: 140
- Protein: 12g
- Carbs: 1g
- Fat: 10g
Hard-boiled eggs with paprika are a great go-to snack for those seeking a quick, nutritious, and satisfying option. Whether you enjoy them as a snack between meals or as a protein-packed appetizer, they provide a balance of nutrients without the added calories.
4. Turkey & Cheese Roll-Ups
Low Calorie High Protein Snacks
Turkey and cheese roll-ups are a delicious and protein-packed snack that’s quick and easy to make. With just a few ingredients, you can create a satisfying bite that helps curb hunger and fuel your day without excess calories. The lean turkey breast provides a high-protein base, while the low-fat cheese adds a creamy texture. A drizzle of mustard or low-calorie sauce is optional, adding a burst of flavor to this simple snack.
Ingredients:
- 3 slices of turkey breast
- 1 slice of low-fat cheese (Swiss or mozzarella)
- Mustard or any low-calorie sauce (optional)
Instructions:
- Lay the turkey slices flat on a clean surface.
- Place a slice of low-fat cheese in the middle of each turkey slice.
- Roll up the turkey around the cheese, securing it into a tight roll.
- If desired, drizzle with mustard or any low-calorie sauce of your choice for extra flavor.
- Serve immediately or pack for later, making it a perfect snack to take on the go.
This snack is not only high in protein but also low in carbs and fat, making it a great option for anyone looking to enjoy a healthy, low-calorie treat. It’s perfect for a mid-day snack or as part of a meal prep routine.
Nutritional Information (per serving):
- Calories: 140
- Protein: 18g
- Carbs: 2g
- Fat: 6g
Turkey and cheese roll-ups are a satisfying and versatile snack, perfect for anyone who needs a quick, healthy bite that provides a good source of protein without the added calories.
5. Edamame Beans
Low Calorie High Protein Snacks
Edamame beans are a fantastic, nutrient-dense snack that are naturally rich in protein and fiber. They are perfect for a quick, healthy snack that will keep you full and satisfied without piling on excess calories. Whether fresh or frozen, edamame is easy to prepare and can be enjoyed either warm or cold. A simple sprinkle of sea salt enhances the natural flavor, making this snack both delicious and nutritious.
Ingredients:
- 1 cup edamame (fresh or frozen)
- A pinch of sea salt
Instructions:
- Boil or steam the edamame beans until tender (about 5-7 minutes).
- Drain the beans and sprinkle with sea salt to taste.
- Serve immediately while warm, or allow to cool for a refreshing cold snack.
Edamame is a perfect on-the-go snack, providing a great source of plant-based protein and fiber. With minimal preparation required, it’s an ideal choice for busy lifestyles and is packed with essential nutrients that support a balanced diet.
Nutritional Information (per serving):
- Calories: 120
- Protein: 11g
- Carbs: 10g
- Fat: 5g
This simple, savory snack is a great way to boost your protein intake while keeping your calorie count low. Whether you’re looking for a post-workout snack or just something to snack on during the day, edamame beans are an excellent choice for a healthy, satisfying treat.
6. Protein-Packed Smoothie
Low Calorie High Protein Snacks
A protein-packed smoothie is a delicious and nutritious way to fuel your body, whether it’s for a quick breakfast, post-workout recovery, or an energy-boosting snack. With just a few simple ingredients, this smoothie delivers a high protein content and is low in calories. The combination of vanilla protein powder, almond milk, and banana creates a creamy, naturally sweet flavor, while the addition of spinach (optional) provides a boost of vitamins and minerals without compromising taste.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 cup unsweetened almond milk
- 1/2 banana
- A handful of spinach (optional)
Instructions:
- Add all ingredients—protein powder, almond milk, banana, and spinach (if using)—to a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy immediately for a refreshing, protein-packed snack.
This smoothie is a versatile snack that can be customized to your taste. You can add other fruits or greens, such as berries or kale, for more flavor and nutrients. It’s quick to prepare and offers a great way to increase your protein intake without added sugars or excess calories.
Nutritional Information (per serving):
- Calories: 160
- Protein: 20g
- Carbs: 18g
- Fat: 2g
This protein-packed smoothie is not only satisfying but also packed with healthy nutrients, making it an excellent choice for anyone looking to boost their protein intake while keeping calories low. It’s an easy, convenient, and tasty option to keep you on track with your health and fitness goals.
7. Chia Seed Pudding
Low Calorie High Protein Snacks
Chia seed pudding is a simple, delicious, and nutritious snack that’s packed with fiber, healthy fats, and protein. Made with just a few ingredients, this pudding is not only satisfying but also easy to prepare in advance, making it perfect for meal prep. The chia seeds absorb the almond milk overnight, creating a creamy, pudding-like texture that is both filling and delicious. A touch of honey adds a natural sweetness, making this a guilt-free treat.
Ingredients:
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk
- 1 teaspoon honey (optional)
Instructions:
- In a bowl, mix chia seeds, unsweetened almond milk, and honey (if using).
- Stir the mixture to ensure the chia seeds are evenly distributed in the liquid.
- Cover the bowl and refrigerate for at least 2 hours (overnight works best for a thicker pudding).
- Before serving, give the pudding a good stir to ensure it has reached a creamy consistency.
- Enjoy chilled as a high-protein, low-calorie snack.
Chia seed pudding is not only rich in protein but also provides omega-3 fatty acids and fiber, making it a great option for supporting overall health. You can customize the flavor with different add-ins like vanilla extract or top with fresh berries for added nutrients.
Nutritional Information (per serving):
- Calories: 160
- Protein: 7g
- Carbs: 12g
- Fat: 9g
This chia seed pudding is a great option for those looking for a quick, nutritious snack or a healthy dessert alternative. It’s easy to make, delicious, and provides a balanced mix of protein and healthy fats.
8. Almond Butter on Celery Sticks
Low Calorie High Protein Snacks
Almond butter on celery sticks is a quick, easy, and delicious snack that provides a great balance of protein, healthy fats, and fiber. The crisp texture of celery complements the creamy richness of almond butter, making this a satisfying and nutritious snack. It’s a perfect choice for those looking to stay full between meals without consuming excess calories. This snack is not only healthy but also easy to prepare, making it ideal for busy days.
Ingredients:
- 2 celery sticks
- 1 tablespoon almond butter
Instructions:
- Spread almond butter evenly on each celery stick.
- Serve immediately as a crunchy, satisfying snack that’s both nutritious and delicious.
Almond butter provides a good source of healthy fats and protein, while the celery adds fiber and crunch. This combination makes it a perfect snack for those following a low-calorie, high-protein diet. It’s a great option for anyone looking to enjoy a quick, satisfying snack with minimal preparation.
Nutritional Information (per serving):
- Calories: 140
- Protein: 5g
- Carbs: 6g
- Fat: 12g
This simple snack is both satisfying and healthy, offering a boost of protein and healthy fats with the added benefit of fiber from the celery. It’s perfect for a mid-afternoon snack or as part of your meal prep routine.
9. Tofu Scramble
Low Calorie High Protein Snacks
Tofu scramble is a savory, protein-packed snack that offers a healthy, plant-based alternative to scrambled eggs. This simple dish is made with firm tofu, turmeric, garlic powder, and a little olive oil to create a satisfying, golden, and crispy texture. It’s a great way to boost your protein intake while keeping calories low. Perfect for a quick snack or a light meal, tofu scramble is both nutritious and delicious.
Ingredients:
- 1/2 block firm tofu
- 1/4 teaspoon turmeric
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- 1 teaspoon olive oil
Instructions:
- Crumble the tofu into small pieces using your hands or a fork.
- Heat olive oil in a pan over medium heat.
- Add the crumbled tofu to the pan, then sprinkle with turmeric, garlic powder, salt, and pepper.
- Stir occasionally, cooking until the tofu becomes golden and crispy (about 5-7 minutes).
- Serve warm as a protein-rich snack.
Tofu scramble is not only high in protein but also provides a good source of plant-based nutrients and healthy fats. It’s an excellent option for those looking to enjoy a low-calorie, high-protein snack or meal, and it’s easily customizable with your favorite spices or vegetables.
Nutritional Information (per serving):
- Calories: 150
- Protein: 18g
- Carbs: 4g
- Fat: 9g
This tofu scramble is a quick and satisfying way to meet your protein needs while keeping your snack healthy and low-calorie. It’s the perfect option for a savory treat at any time of day.
10. Protein Bars
Low Calorie High Protein Snacks
These homemade protein bars are the perfect snack for anyone looking for a quick, protein-packed treat that’s both delicious and nutritious. With just a few simple ingredients like protein powder, oats, peanut butter, and honey, these bars are easy to make and can be stored in the fridge for when you need an on-the-go snack. They offer a satisfying balance of protein, healthy fats, and carbs, making them ideal for fueling your day or refueling after a workout.
Ingredients:
- 1 scoop protein powder
- 1/4 cup rolled oats
- 1 tablespoon peanut butter
- 1 tablespoon honey
Instructions:
- Mix all ingredients together in a bowl until fully combined.
- Press the mixture into a small baking dish lined with parchment paper.
- Refrigerate for 1-2 hours to allow the bars to firm up.
- Once set, slice into bars and serve.
These protein bars are highly customizable—feel free to add extra ingredients like dried fruits, nuts, or chocolate chips to make them even more satisfying. The combination of protein powder, oats, and peanut butter makes for a filling, low-calorie snack that’s perfect for any time of day.
Nutritional Information (per serving):
- Calories: 180
- Protein: 15g
- Carbs: 12g
- Fat: 10g
These protein bars are an excellent choice for a healthy, on-the-go snack that doesn’t compromise on flavor or nutrition. Keep a batch in the fridge for a quick, low-calorie, high-protein option whenever you need an energy boost.
FAQ
1. What are low-calorie high-protein snacks?
Low-calorie high-protein snacks are foods that provide a substantial amount of protein while keeping the calorie content low. These snacks are ideal for those looking to manage their weight, build muscle, or maintain a balanced diet without consuming excess calories.
2. Why should I include low-calorie high-protein snacks in my diet?
These snacks help promote muscle growth, improve satiety, and boost metabolism, all while keeping your calorie intake in check. They’re especially beneficial for people looking to lose weight, improve athletic performance, or maintain a healthy lifestyle without over-consuming unhealthy fats or sugars.
3. Are these snacks suitable for weight loss?
Yes! Low-calorie high-protein snacks are perfect for weight loss. Protein helps you feel fuller for longer, reducing the likelihood of overeating and snacking on unhealthy foods. By incorporating these snacks into your diet, you can maintain a healthy calorie deficit while supporting muscle retention.
4. Can I make these snacks ahead of time?
Absolutely! Many of the recipes, like protein bars, chia seed pudding, and smoothie ingredients, can be prepared in advance and stored in the fridge or freezer. This makes them convenient and perfect for meal prepping.
5. Are these snacks vegetarian or vegan?
Some snacks in the list, such as Greek yogurt with berries and hard-boiled eggs, are not vegetarian or vegan. However, many options, like tofu scramble, edamame beans, and protein bars, can be easily made vegan or are already plant-based. Be sure to check the recipe details for specific dietary preferences.
I’m Priscilla Swahn, a registered dietitian with a master’s degree in nutritional sciences. With over a decade of experience in holistic nutrition, I specialize in creating delicious keto recipes to help you enjoy a healthy lifestyle. On iKetoMom, you’ll find a variety of recipes for every meal—hearty breakfasts, satisfying lunches, mouthwatering dinners, indulgent desserts, and refreshing drinks. My recipes make keto living easy and enjoyable for the whole family. Featured in EatingWell and MindBodyGreen, I also collaborate with health centers and corporate companies to share my expertise. Join me and discover the joy of keto cooking!