When it comes to maintaining a healthy diet, finding snacks that are both high in protein and low in calories can be a game-changer. Protein is essential for muscle repair, satiety, and overall energy levels, while keeping calories in check supports weight management and overall health. Here, we’ve compiled a list of 10 delicious high-protein, low-calorie snacks that will keep you full and energized throughout the day.

1. Greek Yogurt with Berries

Greek yogurt is a protein powerhouse, packing around 15-20 grams of protein per serving. It’s also rich in probiotics, which support gut health. Pairing it with berries adds natural sweetness, fiber, and antioxidants without significantly increasing the calorie count. Opt for plain, unsweetened Greek yogurt to avoid added sugars, and enjoy a nutritious, satisfying snack.

2. Hard-Boiled Eggs

Hard-boiled eggs are an excellent source of high protein low calorie snacks, containing about 6 grams per egg. They are also rich in essential vitamins and minerals like B12 and choline, which support brain function and metabolism. With only about 70 calories per egg, they make a convenient, nutrient-dense snack.

3. Cottage Cheese with Sliced Almonds

Cottage cheese is another fantastic high-protein, low-calorie option, with about 13 grams of protein per half-cup serving. Topping it with sliced almonds adds a satisfying crunch and healthy fats, making for a balanced and filling snack. Choose low-fat or fat-free versions to keep the calorie count lower.

4. Tuna Salad Lettuce Wraps

Tuna is an excellent source of lean protein, providing about 20 grams per serving. Mixing canned tuna with a little Greek yogurt or mustard instead of mayonnaise reduces calorie intake while maintaining flavor. Wrap the tuna mixture in crisp lettuce leaves for a refreshing, low-calorie snack packed with protein and omega-3 fatty acids.

5. Edamame with Sea Salt

Edamame, or young soybeans, are rich in protein, fiber, and essential nutrients. A half-cup serving contains about 9 grams of protein and only around 100 calories. Lightly steaming edamame and seasoning with sea salt makes for a satisfying, plant-based snack that supports muscle health and satiety.

6. Turkey Roll-Ups

Lean turkey breast is a fantastic high-protein, low-calorie option, with about 8 grams of protein per slice. Rolling up turkey slices with a bit of mustard, avocado, or a slice of cheese creates a quick and flavorful snack. These roll-ups are perfect for on-the-go protein without unnecessary calories.

7. Chia Seed Pudding

Chia seeds are packed with protein, fiber, and omega-3 fatty acids. When soaked in almond milk or Greek yogurt, they create a delicious pudding-like texture. A small serving of chia seed pudding, sweetened with a dash of honey or cinnamon, provides about 5 grams of protein and keeps you full for hours with minimal calories.

8. Roasted Chickpeas

Chickpeas are a great plant-based protein source, providing about 7 grams of protein per half-cup. Roasting them with spices like paprika, garlic powder, and sea salt creates a crunchy, flavorful snack that is both satisfying and nutritious. With their high fiber content, roasted chickpeas help with digestion and keep hunger at bay.

9. Low-Fat String Cheese

String cheese is an easy, portion-controlled snack that delivers around 6-8 grams of protein per stick. Choosing low-fat options keeps the calorie count lower while still providing essential nutrients like calcium and vitamin D. Pair it with a few whole-grain crackers or a piece of fruit for a balanced, protein-packed snack.

10. Protein Smoothie

A homemade protein smoothie can be a delicious way to get a high-protein, low-calorie snack. Using ingredients like unsweetened almond milk, a scoop of protein powder, spinach, and a handful of frozen berries creates a nutrient-dense snack that supports muscle recovery and sustained energy levels. Be mindful of portion sizes to keep the calorie count low.

Final Thoughts

Incorporating high-protein, low-calorie snacks into your diet is a great way to stay full, maintain energy levels, and support overall health. Whether you prefer dairy-based options, plant-based snacks, or lean proteins, there are plenty of delicious and nutritious choices available. Experiment with these snacks to find your favorites and enjoy a balanced, satisfying diet!