10 Best Low-Calorie, High-Protein Snacks

When you’re working on your fitness goals, the challenge isn’t always about hitting the gym—it’s often about staying on track with your nutrition. Snacks can make or break your progress. The good news? Choosing low-calorie, high-protein snacks will keep you energized, help preserve muscle, and prevent overeating later in the day.

Below are some snack options that are not only delicious but also pack a solid protein punch without weighing you down with extra calories.

Why High-Protein, Low-Calorie Snacks Work

• Keeps you full longer – Protein is more satiating than carbs or fat.
• Supports muscle recovery – Essential if you’re lifting or training.
• Helps with weight management – Protein boosts metabolism slightly, making it easier to maintain a calorie deficit.
• Easy to prep – Many of these snacks are grab-and-go.

1. Greek Yogurt with Berries

• Why it’s great: Greek yogurt is thick, creamy, and loaded with protein (about 15–20g per serving). Add berries for fiber and antioxidants.
• Pro tip: Choose nonfat or low-fat for fewer calories.

2. Hard-Boiled Eggs

• Why it’s great: One large egg has just ~70 calories and 6g of protein.
• Pro tip: Sprinkle with paprika or everything bagel seasoning for extra flavor.

3. Edamame

• Why it’s great: A cup of edamame delivers ~17g of protein and fiber to keep you full.
• Pro tip: Season with sea salt, garlic, or chili flakes.

4. Protein Shakes or RTDs

• Why it’s great: Quick, portable, and customizable. Most shakes give you 20–30g protein for 150–200 calories.
• Pro tip: Blend with almond milk and ice for a creamy texture.

5. Cottage Cheese with Pineapple or Cucumber

• Why it’s great: Cottage cheese is rich in casein protein, which digests slowly, keeping you fuller for longer.
• Pro tip: Mix with savory toppings (cucumber, tomato) or sweet (fruit).

6. Tuna Packets or Salmon Pouches

• Why it’s great: One pouch has ~70–100 calories and ~15–20g of protein.
• Pro tip: Eat straight from the packet or pair with cucumber slices instead of crackers.

7. Beef or Turkey Jerky (Low-Sodium)

• Why it’s great: Shelf-stable, portable, and packed with protein.
• Pro tip: Watch out for added sugars and sodium. Go for minimally processed brands.

8. Rice Cakes with Turkey Slices

• Why it’s great: Rice cakes are light, while turkey adds lean protein.
• Pro tip: Spread a thin layer of mustard or hummus for flavor without extra calories.

9. Roasted Chickpeas

• Why it’s great: Crunchy, savory, and protein-rich. About 120 calories and 6g protein per ½ cup.
• Pro tip: Air fry or bake with smoked paprika and garlic.

10. String Cheese (Part-Skim Mozzarella)

• Why it’s great: One stick has ~80 calories and 7g of protein.
• Pro tip: Pair with raw veggies like bell peppers or carrots for added crunch.

Final Thoughts

If you want to stay on top of your fitness and nutrition, keeping these low-calorie, high-protein snacks on hand makes it easier to hit your protein goals without overshooting your calories. Prep a few of these at the start of the week, and you’ll always have a healthy option ready when hunger strikes.

Supporting Sources

• Harvard Health – The importance of protein
• National Library of Medicine – Protein and satiety
• American Heart Association – Smart snacking