Nutrition Snacks

18 Appetizing High Protein, Low Calorie Snacks

In the journey towards a healthier lifestyle and mindful eating, high-protein, low-calorie snacks offer a winning combination. They provide the satisfaction of a tasty treat while supporting weight management and muscle health. 

A useful tip to keep you on track with this is keeping a nutrition journal so you can plan your next meal. Let's delve into the benefits of these snacks and discover a variety of delicious options to keep you energized without compromising your caloric goals.

The Benefits of High-Protein, Low-Calorie Snacks:

1. Weight Management:

Weight Management

High-protein snacks promote a feeling of fullness. A high protein diet can aid in weight management by reducing overall calorie intake. Choosing low-calorie options ensures that you can indulge without exceeding your daily caloric limits.

2. Muscle Support:

Muscle Support

High quality protein is essential for muscle maintenance and repair. Incorporating high-protein snacks into your diet helps support muscle health, especially important for those engaging in regular physical activity.

3. Metabolic Boost:

Metabolic Boost

Protein has a higher thermic effect compared to fats and carbohydrates. This means your body expends more energy during digestion. This slight metabolic boost can contribute to calorie burning, supporting weight loss efforts.

4. Nutrient Density:

Nutrient Density

Many high-protein foods are also rich in essential nutrients. Opting for low-calorie snacks that are high in protein ensures that you get more nutritional value per calorie. This promotes overall health!

High-Protein, Low-Calorie Snack Ideas:

1. Greek Yogurt Parfait

Greek Yogurt Parfait

Combine Greek yogurt with fresh berries and a sprinkle of granola for a delicious and low-calorie snack. This is rich in essential amino acids and antioxidants.

Shop at your local grocery store.

2. Hard-Boiled Eggs

Hard-Boiled Eggs

Hard-boiled eggs are a convenient and portable high-protein, low-calorie snack. Plus, it's easy to prepare in advance and take on the go.

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3. Mush Protein Rich Oats

Mush Protein Rich Oats

High-protein overnight oats, like these, are a breakfast powerhouse when paired with protein powder or healthy fats. Mush Oats have an impressive 70 grams of protein per serving. If pressed for time, premade options like Mush's Peanut Butter Chocolate and Peanut Butter and Jelly still offer a decent 10 grams of protein.

Shop Mush Overnight Oats on Eat Mush

3. Edamame


Steamed edamame is a tasty and satisfying snack that's high in protein and low in calories. A sprinkle of sea salt adds flavor without significantly impacting calorie count.

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4. Whisps Cheese Crisps

Whisps Cheese Crisps

Whisps cheese crisps are an excellent high-protein, low-calorie snack for several reasons. Made entirely from cheese, they offer a concentrated source of protein, satisfying cravings while providing 10 grams of protein per serving. With minimal carbohydrates and calories, Whisps offer a crunchy, flavorful option that aligns well with those seeking a delicious and guilt-free snack to support their protein intake and manage calorie consumption.

Shop on Amazon: Whisps Cheese Crisps (4 Pack) - $15.08

5. Cottage Cheese with Pineapple

Cottage Cheese with Pineapple

Enjoy the sweet and savory combination of cottage cheese with pineapple chunks for a refreshing, protein-packed, low-calorie snack.

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6. Roasted Chickpeas

Roasted Chickpeas

Seasoned roasted chickpeas provide a crunchy, flavorful, and low-calorie alternative to traditional snacks.

Find our favorite Crispy Roasted Chickpeas Recipe on Love and Lemons

7. Beef Jerky

Beef Jerky

People's Choice Beef Jerky is an excellent snack due to its high protein content, making it a satisfying and portable option for those seeking a quick energy boost. With various flavors, minimal processing, and a commitment to quality, it offers a delicious and convenient choice for on-the-go snacking.

Shop on People’s Choice Beef Jerky: Old Fashioned Original - $6.99

8. Trail Mix

Trail Mix

Trail mix is a good high-protein, low-calorie snack due to the protein-rich composition of nuts and seeds. The combination of healthy fats, dietary fiber, and nutrient variety in trail mix makes it a satisfying and portable option that can help control hunger and provide sustained energy throughout the day. Grab from the store or make your own.

Find our favorite High Protein Trail Mix Recipe on Eating Bird Food

9. Tuna Salad Lettuce Wraps

Tuna Salad Lettuce Wraps

Wrap tuna salad in crisp lettuce leaves for a light, high-protein snack that's low in calories and perfect for a quick bite.

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10. Turkey and Cucumber Roll-Ups

Turkey and Cucumber Roll-Ups

Wrap slices of lean turkey around cucumber sticks for a protein-packed, low-calorie snack that is refreshing and satisfying.

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11. Protein Smoothie Bowl

Protein Smoothie Bowl

One of our favorite high protein recipes is a smoothie bowl. Create a nutritious and low-calorie snack by blending your favorite protein powder with frozen berries and almond milk. Top with a sprinkle of nuts, seeds, or our favorite-- almond butter. Protein shakes are also a great protein boost!

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12. Magic Spoon Cereal Cups

Magic Spoon Cereal Cups

Fruit Loops, with 10 grams of sugar and 2 grams of protein, leans more towards dessert than breakfast. In contrast, Magic Spoon's variety pack, featuring flavors like Frosted and Peanut Butter, contains zero sugar and boasts 13 to 14 grams of protein per cup, setting it apart from the classic sugary cereals.

Shop on Amazon: Magic Spoon Single Serve Cereal Cups (8 Pack) - $29.99

13. Shrimp Cocktail

Shrimp Cocktail

Enjoy a light and protein-rich and filling snack by indulging in a shrimp cocktail with a zesty tomato-based sauce.

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14. Light String Cheese

Light String Cheese

Grab a string cheese for a convenient and portion-controlled snack that's high in protein and low in calories. Full-fat cottage cheese is also a great cheese-y high protein alternative.

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15. Greek Yogurt with Almonds

Greek Yogurt with Almonds

Replace the regular yogurt in your diet with Greek yogurt. Pair your favorite Greek yogurt with a handful of almonds for a creamy, protein-rich snack that provides a satisfying mix of textures.

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16. No Bake Energy Bites

No Bake Energy Bites

Get rid of those empty calories with this healthy recipe. These No-Bake Energy Bites serve as a low-calorie snack, crafted from wholesome ingredients. Embracing lean protein, portability, guilt-free indulgence (though guilt-free is the way to enjoy any food), energy enhancement, and delightful flavors, these protein balls are a perfect solution for conquering unhealthy snacking habits or taming a sweet tooth. This recipe is your go-to for a satisfying and balanced diet!

Find our favorite recipe for No Bake Energy Bites on Salt and Baker

17. Gusto Snack Packs

Gusto Snack Packs

Gusto's snack packs provide a mature twist on Lunchables, offering soppressata or calabrese salami, high-protein hard cheeses like asiago or cheddar, and crackers. Each pack contains 13 grams of protein, but due to processed meats being potential carcinogens, it's advisable to enjoy them in moderation—around 10 packs. Remember to always check the nutrition label!

Shop at your local grocery store.

18. Pure Protein Bars

Pure Protein Bars

Pure Protein Bars are a quality, low-calorie snack with high complete protein content, making them ideal for muscle support and satiety. Their convenience, variety of flavors, and low sugar content contribute to their appeal, providing a satisfying and nutritious option for those on the go. A great healthy alternative to other portable snacks!

Shop on Amazon: Pure Protein Bars (12 pack) - $16.09

Bottom Line

High-protein, low-calorie snacks prove that you can enjoy flavorful treats without compromising your health and fitness goals. Experiment healthy eating with different combinations and find the snacks that satisfy your cravings while keeping your calorie intake in check. Our favorite high protein, low calorie snack is our large variety of beef jerky. Amongst all of our amazing flavors, there’s sure to be a favorite flavor for everyone. By making mindful choices, you can indulge in delicious, protein-packed snacks that support your well-being and contribute to a healthier, more balanced lifestyle. However, always make sure to check with nutrition experts or a dietitian before making drastic changes to your diet!