These healthy low calorie high protein snacks are just what you need to add to your daily protein intake while maintaining your calorie goals. Whether you're craving something sweet, salty, savory, or crunchy, you're sure to find it here. Best of all, most of the snacks on this list have over 20 grams of protein, and they're all under 200 calories!
Table of Contents
The Best High Protein Low Calorie Snacks
When it comes to eating low calorie, getting enough protein in every meal or snack is key. Especially if you're looking to lose weight and maintain lean muscle mass.
Anyway, these healthy snack ideas make every calorie count, pairing high-quality protein with healthy fats, dietary fiber, and beneficial nutrients for a nourishing treat that'll keep you full and satisfied between meals.
There's truly something for everyone on this list, including plant-based, premade, and homemade options, so let's not waste another second and get right into the good stuff!
1. Cottage Cheese
Nutritional Info for 1 cup, low-fat (225g):
- 164 Calories
- 2.3g Fat
- 6g Carbs
- 28g Protein
One cup of low-fat cottage cheese can provide almost 30 grams of protein per serving, making it one of the best high-protein snacks you can eat. Besides its impressive protein content, what makes cottage cheese such a fantastic healthy snack is its versatility. You can make it savory or sweet, using it as a dip for veggie sticks, topping it with fresh fruit, or spreading it over crackers. Be sure to choose low-fat or nonfat options for the least calories and the most protein per serving.
2. Turkey and Lettuce Wraps
Nutritional Info for 2 wraps:
- 140 Calories
- 3g Fat
- 3g Carbs
- 27g Protein
This simple combination of cooked turkey wrapped in fresh lettuce leaves can provide over 27 grams of protein for just two pieces. It's light and refreshing yet totally satiating and is super easy to make with endless options for customization. You can make your wraps with cooked ground turkey or turkey deli meat, season the turkey however you like, add your favorite veggies, and serve it with your favorite healthy sauces.
3. Protein Powder
Nutritional Info for 1 scoop (31g):
- 120 Calories
- 1.5g Fat
- 2.5g Carbs
- 24g Protein
Whether dairy, animal, or plant-based, protein powder is a convenient and easy way to add more protein to your day. It comes in a huge variety of flavors and options and can be blended into a protein shake or added to baked goods. For ones made with whey protein, look for whey protein isolate or hydrolyzed protein, as these have the best high protein to low-calorie ratio. My personal favorite is the PEScience vanilla protein powder, which I use to make my famous weight loss Oreo protein shake, so you definitely have to make that sometime!
4. Greek Yogurt
Nutritional Info for 1 cup (240g):
- 175 Calories
- 4.6g Fat
- 9.5g Carbs
- 23.9g Protein
A cup of probiotic-rich Greek yogurt makes a filling snack with over 23 grams of protein and just 175 calories. Low-fat or non-fat Greek yogurt is the best choice for a low-calorie diet, and if you want ones that are super high in protein, check out my high protein yogurt list. Enjoy it on its own, with your choice of toppings and mix-ins, or use it in recipes like to make my frozen yogurt!
5. Canned Tuna
Nutritional Info for 1 can, drained (113g):
- 100 Calories
- 1g Fat
- <1g Carbs
- 22g Protein
Canned tuna is a convenient and tasty option packed with protein, nutrients, and healthy fat. For the lowest calorie count, opt for ones that have been packed in water instead of oil. Another great alternative you can try is tuna pouches, which are fantastic for a grab-and-go snack. One of my favorite ways to enjoy tuna is in this healthy keto tuna recipe, which is fantastic on its own, on a rice cracker, or scooped onto lettuce wraps.
6. Protein bars
Nutritional Info for 1 bar (60g):
- 190 Calories
- 8g Fat
- 22g Carbs
- 21g Protein
Protein bars' portability and the endless variety of flavor and texture options you can buy make them an ideal choice for a post-workout snack or midday pick-me-up. For some great options that'll fit your calorie needs, you can check out my list of the best protein bars for weight loss.
7. OWYN Protein Shakes
Nutritional Info for 1 shake (12 fl. oz):
- 180 Calories
- 7g Fat
- 8g Carbs
- 20g Protein
Protein shakes, in general, are great for a high-protein snack, but many of them are a little on the higher side in terms of calorie counts - and that's what sets these OWYN shakes apart. These convenient preportioned bottles are made with a plant protein blend that not only provides 20 grams of protein at just 180 calories but also contains the full spectrum of essential amino acids, complete with vegan omega-3 for healthy fats.
For what it's worth, I also think these taste incredible and are definitely one of my personal go-to drinks for plant-based protein. I'll even keep them stocked in my fridge and use the shake as milk for one of these high protein cereals.
8. Eggs
Nutritional Info for 2 large eggs (100g):
- 155 Calories
- 10.6g Fat
- 1.1g Carbs
- 12.6g Protein
Just two hard-boiled eggs pack more than 12 grams of high-quality protein for just a little over 150 calories. Eggs are also a nutritional powerhouse, boasting high levels of nutrients like vitamin D, folate, and selenium, plus heart-healthy omega-3s, making them an excellent option for a quick breakfast or midday snack.
9. Roasted edamame
Nutritional Info for 0.9oz container (26g):
- 100 Calories
- 4g Fat
- 6g Carbs
- 11g Protein
Edamame are soybeans that have been harvested while they're still green and immature. Like regular soybeans, they're bursting with plant protein and nutrients but with a fresher, sweet pea-like flavor. Roasting edamame gives them a satisfying crisp crunch and toasty flavor with a firm yet buttery center and makes for an incredibly tasty snack. You can buy roasted edamame in tons of delicious flavors or make them yourself with fresh or frozen beans.
10. Jerky
Nutritional Info for 1 oz (28g):
- 80 Calories
- 1.5g Fat
- 6g Carbs
- 10g Protein
If you love savory and meaty snacks, jerky is a fantastic option to keep in stock. Beef jerky is the most common, but you can also find jerky made with chicken, fish, and game meat. Another alternative to jerky that I love is biltong, specifically Stryve Biltong. It's similar to jerky but is cured and air-dried rather than smoked, leading to a softer texture and a deliciously meaty flavor.
11. Celery with Peanut Butter or Almond Butter
Nutritional Info for 1 serving:
- 200 Calories
- 16.2g Fat
- 8g Carb
- 8.7g Protein
Celery sticks and nut butter are a match made in heaven, with the juicy crunch of the celery complementing the rich and creamy nut butter perfectly. It's a balanced and satisfying snack that's so easy to make, packed with protein and healthy fats from the nut butter and fiber, vitamins, and minerals from the celery. A full celery stalk served with two tablespoons of peanut butter will give you about 17 grams of protein. For the best healthiest version of this delicious snack, use one of these healthy peanut butters.
12. Roasted chickpeas
Nutritional Info for 1.4 oz. (40g):
- 168 Calories
- 4g Fat
- 25g Carbs
- 8g Protein
With their hearty and salty crunch, roasted chickpeas are an amazing high-protein snack alternative to movie night favorites like popcorn or chips. They're so much healthier than your typical crunchy fare and will keep you feeling full for longer. You can buy premade roasted chickpeas, but you can also make your own by roasting drained chickpeas on a sheet tray with olive oil and spices.
13. String cheese
Nutritional Info for 1 piece (28g):
- 90 Calories
- 6g Fat
- 1g Carbs
- 7g Protein
This nostalgic childhood treat deserves a comeback in your grown-up healthy diet. Typically made with part-skim mozzarella cheese, string cheese is a good source of high-quality protein and calcium with a decently low calorie count. Toss a couple in your lunch box for a quick and easy snack, plate them with snacking veggies, or roll them into your turkey wraps.
Leave a Reply