20 Healthy High-Protein Snacks That Are Low in Calories

It is important to include one or more sources of protein at every meal and snack and pair protein with lower-calorie, high-fiber foods. Healthy high-protein snacks include cottage cheese, turkey sticks, chia pudding, tuna salad, and roasted chickpeas.

Protein-rich meals and snacks are filling and can reduce your overall calorie intake, which can promote a healthy body weight. High-protein diets have also been linked to improvements in body composition, bone health, and heart disease risk factors.

1. 2% Cottage Cheese

• Calories: 180 per cup
• Protein: 24.2 grams (g)

Cottage cheese is a filling, low-calorie snack option. It provides 24.2 grams of protein per cup and is high in vitamin B12, calcium, zinc, and selenium. It is rich in calcium, a mineral necessary for building and maintaining strong bones and heart and nervous system functioning.

Pair cottage cheese with berries for a sweeter snack. Sprinkle cottage cheese with salt, pepper, and chopped herbs for a more savory option. 

2. Turkey Sticks 

• Calories: 49.9 calories per stick
• Protein: 4.99 g

Turkey sticks are low in calories, yet high in protein. Each stick provides 4.99 grams of protein and just 49.9 calories, making it a smart option for those looking to reduce their calorie intake to support weight loss.

Turkey sticks are a filling, portable snack. Pair it with low-calorie, high-fiber foods like fruits or vegetables to create a balanced snack to enjoy on the go.

3. Trail Mix 

• Calories: 231 calories 
• Protein: 8 g 

You can make trail mix with a few ingredients at home or purchase it pre-made for a convenient snack option. Trail mix made with 2 small box of raisins, 1 ounce of pumpkin seeds, and 1 ounce of almonds makes two servings that provide almost 8 grams of protein and just 231 calories.

In addition to protein, common ingredients used in trail mix, like nuts, seeds, and dried fruit, are high in fiber. This nutrient helps promote healthy digestion and fuels beneficial bacteria in the gut.

4. Frozen Greek Yogurt Bark

• Calories: 92 calories 
• Protein: 16.1 g

A serving of Greek yogurt contains around 92 calories and 16.1 grams of protein. It is also rich in vitamins and minerals like calcium and vitamin B12. The mixed berries add a dose of protective antioxidants, including anthocyanins.

Greek yogurt is usually eaten at breakfast time, but it can be used to make high-protein snacks that can be enjoyed any time of day, including as an after-dinner treat. Enjoy this creamy treat as a high-protein alternative to sugary desserts like ice cream.

5. Egg, Cheese, and Veggie Muffins 

• Calories: 310 calories 
• Protein: 16 g

One regular egg sandwich on an English muffin can pack 16 grams of high-quality protein and about 310 calories. Eating eggs for breakfast may help reduce calorie intake later in the day, which can help encourage weight loss. Eggs are also high in healthy fats, vitamins, and minerals such as choline, B12, and selenium.

Eggs are one of the most versatile sources of protein. They can be added to baked goods to boost their protein content and can also be enjoyed in traditional egg dishes like omelets and frittatas.

6. Roasted Edamame

• Calories: 224
• Protein: 18.5 g

Frozen edamame is a smart ingredient to stock in your kitchen. Edamame is loaded with protein and fiber, providing 18.5 grams and 8 grams per cooked cup. 

Like protein, fiber helps keep you full in between meals, which is why high-fiber diets have been shown to be effective in promoting weight loss.

Edamame is a rich source of magnesium and folate. To make a high-protein, plant-based snack, toss thawed edamame with olive oil and sea salt and roast it at 375 degrees Fahrenheit (190.6 degrees Celsius) for 30 minutes, stirring occasionally.  

7. Turkey and Swiss Roll-Ups

• Calories: 199
• Protein: 16 g 

Two slices of turkey rolled with two slices of Swiss cheese provide 199 calories and just about 16 grams of protein. To add fiber to your snack, try incorporating vegetables into your turkey roll-ups or pairing them with a piece of fresh fruit.

8. Canned Salmon on Almond Flour Crackers

• Calories: 286
• Protein: 33.31 g 

Salmon is a source of protein and health-promoting nutrients, namely omega-3 fatty acids. Omega-3s are essential fats that play important roles in health, such as regulating inflammation and supporting immune function.

Pair canned salmon with almond flour crackers, which are higher in fiber than crackers made with refined flour, for a quick and filling snack that is easy to prepare. One can of canned salmon with one serving of crackers provides 280 calories and 33.31 grams of protein.

9. Chia Pudding

• Calories: 210
• Protein: 3 g 

Chia seeds are rich in fiber, healthy fats, magnesium, calcium, and phosphorus. A 5.6-ounce serving of chia pudding is around 210 calories and provides 3 grams of protein. It also provides about 5 grams of fiber, which adds to its satiating properties.

Chia pudding is a delicious breakfast or snack option. It only takes just five minutes to prepare and pop in the fridge, making it a great option when you need a high-protein snack with limited time. 

10. High-Protein Peanut Butter Balls

• Calories: 250
• Protein: 12 g 

Protein balls can be whipped up in fewer than 15 minutes using nutritious ingredients like peanut butter, oats, flaxseed, and chia seeds. Protein balls are a healthy and tasty alternative to low-protein, sugary sweets like cookies and candy.

A normal protein ball recipe contains about 250 calories and 12 grams of protein per two-ball serving. They can be made in bulk and stored in your freezer, so you always have a high-protein snack available when you get a hankering for something sweet.

11. High-Protein Peanut Butter Celery Sticks

• Calories: 262
• Protein: 14.02 g

Peanut butter celery sticks made with one large celery stick, 2 tablespoons of peanut butter, and 1 ounce of peanuts provide 289 calories and 11.5 grams of protein.

Spreading peanut butter on celery sticks is one of the simplest high-protein snacks you can make. If you would like to add a bit of sweetness, sprinkle a few raisins or dried cranberries on top of the peanut butter. 

12. Cherry Protein Smoothie

• Calories: 297
• Protein: 24 g

Smoothies are a versatile snack choice that can be made to suit your flavor preferences. Frozen cherries add a sweet taste and a hearty dose of protective plant compounds like anthocyanins.

Mixing cherries with vanilla protein powder and almond milk creates a flavorful smoothie that is high in protein yet low in calories. A smoothie made with one scoop of protein powder, a half cup of frozen cherries, and 1 cup of unsweetened almond milk generally contains 24 grams of protein and 297 calories.

Protein powder is a processed food, but it can still be part of a balanced diet. You can also replace the protein powder with vanilla Greek yogurt for a less processed option. One 5.3-ounce serving of non-fat vanilla Greek yogurt provides 13 grams of protein.

13. Egg Salad on Cucumber Rounds

• Calories: 152.6
• Protein: 12.772 g

Egg salad is a delicious, high-protein, low-sugar option that can be paired with low-calorie ingredients for a quick and nourishing snack. Egg salad is commonly served on bread, but eating egg salad with cucumber slices is an alternative nutritious option.

A snack made with two hard-boiled eggs served on a half-cup of cucumber rounds contains less than 200 calories and provides over 12 grams of protein. Instead of using high-calorie additives like mayo, try mixing mustard into your egg salad for a bit of flavor.

14. Protein Waffle

• Calories: 112
• Protein: 20 g 

You can make protein waffles at home with simple ingredients like cottage cheese, oats, and eggs, or you can find pre-packaged options. Each waffle usually provides around 20 grams of protein and only 112 calories.

Pair them with berries or spread them with peanut butter for an additional protein boost.

15. Tuna Salad 

• Calories: 162.8
• Protein: 12.6 g 

Like salmon, tuna is a concentrated source of protein and omega-3 fatty acids. Canned tuna is an affordable, shelf-stable protein option that can be stored in your pantry for several years, so it is safe to stock up when there is a sale. 

One can of tuna contains 121 calories and 27 grams of filling protein. Make a creamy tuna salad using fresh herbs, mayo, and Greek yogurt. Serve it with crackers or sliced vegetables for a high-protein, low-calorie snack.

16. Roasted Chickpeas

• Calories: 390
• Protein: 15.2 g

If you are in need of a healthy and portable snack, consider stocking up on roasted chickpeas. Roasted chickpeas are shelf-stable, so they can be stored in your car, work desk, and purse for a quick source of protein.

A 1-cup serving of chickpeas provides 15.2 grams of protein and 390 calories. In addition to protein, chickpeas are a source of several nutrients, including fiber, magnesium, and folate.

17. Hard-Boiled Egg, Cheese, and Fruit

• Calories: 187.5
• Protein: 12.81 g

For a simple, yet tasty work-friendly snack, prepare a bento box using high-protein ingredients like hard-boiled eggs, fruit, and cheese. Pairing one hard-boiled egg with one stick of cheddar cheese provides 12.81 grams of protein and 187.5 calories.

Protein-rich foods like eggs and cheese can be enjoyed with fresh fruit, like sliced apples or strawberries, for the perfect combination of salty and sweet flavors. Adding fruit to this snack also provides a source of fiber, plus vitamins and minerals.

18. Three Ingredient Banana "Ice Cream"

• Calories: 100
• Protein: 13 g

You can try swapping out your usual sweet treats for higher protein, lower-sugar options, which may help you eat fewer overall calories and promote healthy blood sugar regulation.

You can make a three-ingredient protein banana "ice cream" with frozen bananas, vanilla protein powder, and vanilla extract in the food processor. It will have about 100 calories and 13 grams of protein.

Opt for almond butter instead of vanilla protein powder for a less processed option. One tablespoon of unsalted almond butter contains 3.36 grams of protein.

19. Chickpea Greek Salad

• Calories: 280
• Protein: 12 g

A chickpea Greek salad is a flavorful alternative to traditional green salads and contains a surprising amount of protein. One serving provides about 280 calories and 12 grams of protein.

High-protein ingredients like chickpeas and feta cheese are paired with fiber-rich vegetables such as peppers and onions to create a filling and nutrient-dense snack option. This salad can be enjoyed on its own or topped with a protein source like salmon, chicken, or shrimp for a heartier meal.

20. Nutritious Protein Bars

• Calories: 279
• Protein: 10 g

When shopping for protein bars, it is important to read nutrition and ingredient labels to ensure you are making a nutritious choice. Some protein bars contain a high amount of added sugars and often contain fewer grams of protein than most people expect.

It is best to choose protein bars that provide at least 10 grams of protein to ensure your snack will keep you feeling satisfied until your next meal or snack. They can be enjoyed on their own or paired with a piece of fresh fruit for a more filling snack option.

A Quick Review

Adding more protein into your diet can benefit your health in several ways, such as helping you manage your body weight and supporting the health of your heart, muscles, and bones.

The snacks on this list can help boost your intake of protein as well as other essential nutrients like healthy fats, fiber, vitamins, and minerals.