20 Best High Protein Snacks For Weight Loss

When it comes to achieving your weight loss goals, finding the right snacks is just as important as choosing the right meals. High-protein snacks are an excellent choice for weight loss because they offer a combination of benefits that support your overall health and fitness journey.

Protein is a macronutrient that plays a vital role in maintaining satiety, helping you feel fuller for longer and reducing the likelihood of overeating. It also supports muscle preservation, which is crucial during weight loss to ensure you’re losing fat rather than lean muscle mass. Additionally, protein has a thermogenic effect, meaning your body burns more calories digesting and metabolizing it compared to fats or carbohydrates.

Best High Protein Snacks For Weight Loss

1. High Protein Snacks For Weight Loss: Greek Yogurt and Berry Parfait

This Greek Yogurt and Berry Parfait is a perfect snack for those looking to incorporate more protein into their diet without compromising on flavor. It’s quick to make, packed with nutrients, and ideal for satisfying sweet cravings while supporting your weight loss goals.

Ingredients

• 1 cup non-fat Greek yogurt
• ½ cup mixed berries (blueberries, strawberries, raspberries)
• 1 teaspoon chia seeds
• 1 teaspoon honey

Instructions

1. In a serving jar or bowl, add a layer of Greek yogurt.
2. Top with a layer of mixed berries.
3. Drizzle honey over the berries for a touch of sweetness.
4. Sprinkle chia seeds on top for added texture and nutrition.
5. Repeat the layers if desired. Serve immediately or refrigerate for later.

Nutritional Information (Per Serving)

• Calories: 150
• Protein: 12g
• Carbohydrates: 20g
• Fat: 2g

This snack is not only rich in protein but also loaded with antioxidants and fiber from the berries, making it both delicious and nutritious.

2. Cottage Cheese with Almond Butter and Banana

If you’re looking for a creamy, protein-packed snack with a touch of natural sweetness, this Cottage Cheese with Almond Butter and Banana is the perfect choice. It’s rich in protein and healthy fats, making it a satisfying option to keep hunger at bay and energy levels high.

Ingredients

• ½ cup low-fat cottage cheese
• ½ banana, sliced
• 1 teaspoon almond butter
• A pinch of cinnamon

Instructions

1. Scoop the cottage cheese into a serving bowl.
2. Top with banana slices, spreading them evenly.
3. Drizzle almond butter over the banana and cottage cheese.
4. Finish with a sprinkle of cinnamon for added flavor.
5. Serve immediately and enjoy!

Nutritional Information (Per Serving)

• Calories: 200
• Protein: 15g
• Carbohydrates: 18g
• Fat: 7g

This snack combines the creamy texture of cottage cheese with the nutty richness of almond butter and the natural sweetness of bananas. The sprinkle of cinnamon adds warmth and depth to this nutritious, quick-to-make snack, making it a delightful treat for any time of day.

3. Hard-Boiled Eggs with Avocado

This Hard-Boiled Eggs with Avocado snack is a simple yet nourishing option that’s both satisfying and packed with healthy fats and protein. The creamy texture of avocado paired with the rich protein of hard-boiled eggs creates a filling snack that will keep you feeling full for hours. It’s also quick to prepare and can easily be customized with your favorite seasonings.

Ingredients

• 2 hard-boiled eggs
• ½ ripe avocado
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions

1. Peel the hard-boiled eggs and slice them into rounds.
2. Mash the avocado in a bowl and mix in the lemon juice.
3. Spoon the mashed avocado onto each egg slice.
4. Sprinkle with salt and pepper to taste.
5. Serve immediately for a fresh, satisfying snack!

Nutritional Information (Per Serving)

• Calories: 160
• Protein: 12g
• Carbohydrates: 4g
• Fat: 11g

This snack is not only delicious but also provides an excellent balance of healthy fats, protein, and fiber, making it a perfect choice for anyone looking to lose weight while staying full and energized throughout the day.

4. Turkey and Veggie Roll-Ups

These Turkey and Veggie Roll-Ups are a low-carb, high-protein snack that’s perfect for anyone looking for a satisfying and healthy option. The combination of lean turkey, crunchy cucumber, and sweet bell pepper, all wrapped up with a flavorful hummus spread, makes for a delicious snack that’s both filling and nutritious. It’s quick to prepare and an excellent way to sneak in some veggies while getting a protein boost.

Ingredients

• 4 slices of lean turkey breast
• ½ cucumber, cut into thin strips
• ½ bell pepper, cut into thin strips
• 2 tablespoons hummus

Instructions

1. Lay out the turkey slices on a flat surface.
2. Spread a thin layer of hummus on each slice.
3. Add a few cucumber and bell pepper strips in the center of each slice.
4. Roll up the turkey slices tightly, enclosing the veggies inside.
5. Serve immediately or refrigerate for a quick snack later.

Nutritional Information (Per Serving)

• Calories: 110
• Protein: 14g
• Carbohydrates: 6g
• Fat: 3g

This snack is not only packed with protein but also offers a good dose of vitamins and fiber from the veggies, making it an ideal choice for anyone looking to keep their energy up while staying on track with their weight loss goals.

5. Edamame with Sea Salt

Edamame with Sea Salt is a simple yet delicious snack that’s full of plant-based protein and fiber. This easy-to-make dish is perfect for a quick bite between meals, offering a satisfying crunch and a boost of nutrients. The combination of edamame (young soybeans) and a sprinkle of sea salt creates a savory snack that’s not only tasty but also great for weight loss, thanks to its high protein content and low calorie count.

Ingredients

• 1 cup shelled edamame
• ½ teaspoon sea salt

Instructions

1. Boil or steam the edamame for about 5-7 minutes, until tender but still firm.
2. Drain the edamame and sprinkle with sea salt while still warm.
3. Serve immediately or let cool for a refreshing snack.

Nutritional Information (Per Serving)

• Calories: 130
• Protein: 11g
• Carbohydrates: 9g
• Fat: 5g

This snack is high in protein and fiber, making it an excellent option for anyone looking to stay full and energized while maintaining a healthy diet. Edamame is also rich in antioxidants and essential vitamins, making it a nutrient-packed choice for weight loss.

6. Protein-Packed Smoothie

A Protein-Packed Smoothie is the perfect on-the-go snack that provides a powerful combination of protein, antioxidants, and healthy fats. This smoothie is both refreshing and filling, thanks to the protein powder and fiber-rich ingredients like spinach and chia seeds. Whether you’re looking for a post-workout boost or just a healthy, satisfying snack, this smoothie is a great choice for anyone aiming to stay energized and support their weight loss goals.

Ingredients

• 1 scoop protein powder
• 1 cup unsweetened almond milk
• ½ cup frozen berries (blueberries, strawberries, raspberries)
• 1 handful spinach
• 1 teaspoon chia seeds

Instructions

1. Add the protein powder, almond milk, frozen berries, spinach, and chia seeds to a blender.
2. Blend on high until smooth and creamy.
3. Pour into a glass and serve immediately.

Nutritional Information (Per Serving)

• Calories: 200
• Protein: 20g
• Carbohydrates: 15g
• Fat: 4g

This smoothie not only packs a punch of protein but also offers an array of vitamins and minerals from the spinach and berries. It’s a perfect way to fuel your body with essential nutrients while keeping your snack healthy and low in calories.

7. Roasted Chickpeas

Roasted Chickpeas are a crunchy, savory snack that’s both satisfying and nutritious. Packed with protein and fiber, they make an excellent alternative to traditional chips or crackers. The combination of olive oil and spices like paprika and garlic powder gives these chickpeas a flavorful kick, making them the perfect snack for weight loss and muscle maintenance. They’re easy to prepare and great for meal prep or when you need a quick, portable snack.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder

Instructions

1. Preheat your oven to 400°F (200°C).
2. Pat the chickpeas dry with a paper towel to remove excess moisture.
3. Toss the chickpeas in olive oil, paprika, and garlic powder until evenly coated.
4. Spread them out on a baking sheet in a single layer.
5. Roast in the oven for 20 minutes, shaking the pan halfway through.
6. Let them cool slightly before serving.

Nutritional Information (Per Serving)

• Calories: 150
• Protein: 8g
• Carbohydrates: 20g
• Fat: 4g

These Roasted Chickpeas are an ideal snack for anyone looking to curb hunger while maintaining a healthy, balanced diet. With their protein and fiber content, they help keep you full and satisfied, making them a perfect choice for weight loss or as a nutrient-packed snack between meals.

8. Tuna Salad Lettuce Wraps

Tuna Salad Lettuce Wraps offer a fresh and light way to enjoy a protein-packed snack while keeping things low-carb. The combination of canned tuna, creamy Greek yogurt, and crunchy celery makes for a satisfying and nutritious filling, all wrapped up in crisp romaine lettuce leaves. This snack is quick to make, full of flavor, and ideal for anyone looking to control their calorie intake without sacrificing taste.

Ingredients

• 1 can tuna (drained)
• 2 tablespoons Greek yogurt
• ½ stalk celery, diced
• 4-6 large romaine lettuce leaves

Instructions

1. In a bowl, mix the drained tuna with Greek yogurt and diced celery until well combined.
2. Lay the romaine lettuce leaves flat and spoon the tuna salad mixture onto the center of each leaf.
3. Fold the sides of the lettuce over the filling to create a wrap.
4. Serve immediately for a fresh, healthy snack!

Nutritional Information (Per Serving)

• Calories: 120
• Protein: 14g
• Carbohydrates: 3g
• Fat: 5g

These wraps are an excellent source of lean protein and healthy fats, providing a filling snack that keeps you energized without the extra calories. They’re also refreshing and customizable, so you can easily adjust the ingredients to suit your taste.

9. Protein-Packed Overnight Oats

Protein-Packed Overnight Oats are the ultimate meal prep snack, providing a nutritious and convenient breakfast or snack option that’s ready to go when you are. The combination of rolled oats, protein powder, and almond milk makes for a filling base, while the addition of peanut butter and chia seeds boosts both the flavor and nutritional value. This snack is perfect for anyone looking to keep their energy up throughout the day while supporting their weight loss and fitness goals.

Ingredients

• ½ cup rolled oats
• 1 scoop protein powder
• 1 cup unsweetened almond milk
• 1 tablespoon peanut butter
• 1 tablespoon chia seeds

Instructions

1. In a jar or container, combine rolled oats, protein powder, almond milk, peanut butter, and chia seeds.
2. Stir well to combine all ingredients.
3. Seal the jar and refrigerate overnight.
4. In the morning, give it another stir and enjoy as a ready-to-eat, protein-packed snack!

Nutritional Information (Per Serving)

• Calories: 250
• Protein: 20g
• Carbohydrates: 30g
• Fat: 8g

These overnight oats are rich in protein, fiber, and healthy fats, making them the perfect snack or breakfast for maintaining energy and keeping you full longer. Plus, they’re super easy to prepare in advance, making your busy mornings a little bit easier!

10. Baked Egg Muffins

Baked Egg Muffins are a delicious and easy-to-make snack that packs a protein punch while keeping things light and healthy. These egg muffins are filled with fresh spinach, juicy cherry tomatoes, and the creamy goodness of feta cheese, making them both flavorful and nutritious. They’re perfect for meal prepping and can be enjoyed as a snack, breakfast, or even a quick lunch option.

Ingredients

• 6 large eggs
• ½ cup fresh spinach, chopped
• 4-5 cherry tomatoes, diced
• ¼ cup feta cheese, crumbled

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a mixing bowl, whisk together the eggs and add the chopped spinach, diced cherry tomatoes, and crumbled feta cheese.
3. Pour the mixture evenly into muffin tins, filling each cup about ¾ full.
4. Bake for 20 minutes or until the eggs are set and slightly golden on top.
5. Let them cool slightly before removing from the muffin tin. Serve warm or refrigerate for later use.

Nutritional Information (Per Serving)

• Calories: 100
• Protein: 10g
• Carbohydrates: 2g
• Fat: 5g

These Baked Egg Muffins are an excellent source of high-quality protein, and with the added vegetables and feta, they provide a well-rounded snack that supports both muscle building and weight loss goals. They are easily portable, making them an ideal option for busy days.

FAQ

1. Why are high-protein snacks important for weight loss?

High-protein snacks help promote satiety, which means they keep you fuller for longer, reducing the urge to overeat. Protein also plays a key role in muscle preservation and fat burning, making it an essential part of any weight loss plan.

2. Can I replace my meals with high-protein snacks?

While high-protein snacks can be a great addition to your diet, they should not replace full meals unless you’re specifically doing intermittent fasting or meal prepping. Instead, they work best as complementary snacks in between meals, helping curb hunger and maintain energy.

3. How much protein should I aim to include in my snacks?

For weight loss, aim for snacks that contain at least 10-20 grams of protein per serving. This amount can help keep you satisfied and prevent cravings, while also supporting muscle recovery and growth.

4. Are these high-protein snacks suitable for vegetarians or vegans?

Yes! Many of the high-protein snacks listed, such as Greek yogurt, cottage cheese, edamame, and protein smoothies, can be easily modified to be vegetarian or vegan by substituting animal-based ingredients with plant-based alternatives like tofu, vegan protein powder, or almond milk.

5. Can I eat these high-protein snacks daily?

Absolutely! These snacks are not only healthy and high in protein but also nutritious and varied, which makes them great for daily consumption. Just be mindful of portion sizes and balance them with your overall daily caloric intake.