Low-Calorie Snacks Packed With Protein (2024)

When you're hungry choosing high-protein snacks helps you to feel full and satisfied after eating. This can be helpful for anyone trying to manage hunger but it can be beneficial if you're trying to reach or maintain a healthy weight.

Research suggests people who consume adequate protein have more significant weight loss than people who consume less protein. Protein is also vital for building and maintaining muscle mass, which is important for daily functioning and healthy aging.

Use this to find healthy high-protein, low-calorie snacks to support your eating plan. If you're on the go and you need a quick bite, these options are easy to find and prepare.

Hard-Boiled Egg

Make a batch of hard-boiled eggs and keep them in the refrigerator for a quick, gluten-free, grab-and-go snack. Each large egg provides 6g of protein, 5g of fat, and less than a gram of carbohydrates. Egg whites offer 4g–5g of protein and almost no fat.

Egg yolk provides about 2.7g of protein and different types of fat, including healthy monosaturated and polyunsaturated fats. Not a fan of egg yolk? Scoop it out and add a dollop of hummus, increasing your fiber intake.

Beef Jerky

Beef jerky is a high-protein, low-calorie snack easily found in most convenience stores. One 20-gram piece of beef jerky provides 82 calories, 7g of protein, 5g of fat, and 2g of carbohydrates. Most varieties of jerky are dairy-free, gluten-free, and nut-free.

You can also look for jerky made from turkey, chicken, venison, or even salmon for a potentially higher-protein and nutrient-rich snack. However, some products are high in sodium, so select carefully if you are watching your salt intake.

Lean Turkey and Pretzel Twists

Grab a few slices of beef or turkey to curb cravings between meals. Each thin slice of deli turkey breast provides 2.4g of protein, 17 calories, and less than 1g of carbohydrates. Layer several slices together and pair them with a few pretzel twists to get carbs with your protein.

You can also make roll-ups with the turkey, slicing some thin veggies (carrots, cucumber, jicama, and rolling the meat for an easy-to-eat option. This snack can be low-calorie, nut-free, dairy-free, or egg-free, depending on how you prepare it.

Cottage Cheese With Blueberries and Muesli

You'll have plenty of options to choose from when you buy cottage cheese. A 3.5-ounce serving of 2% low-fat cottage cheese provides 11g of protein, 84 calories, 2.3g of fat, and 4.3g of carbohydrates. Curd size does not change the nutritional benefits of this food, so choose the curd you enjoy most.

If you prefer, top a half-cup of cottage cheese with a half-cup of blueberries and 2 tablespoons of muesli to get 14g of protein. Note this snack is not dairy-free and most muesli contains gluten grains and nuts (although you can find gluten- and nut-free brands).

Peanuts and Semi-Sweet Chocolate Chips

A handful of savory peanuts can be a satisfying protein-rich snack. One ounce (approximately 28 peanuts) provides 7.3g of protein, 161 calories, 14g of fat, and 4.6g of carbs.

Mixing ¼ cup of peanuts with 2 tablespoons of chocolate chips, you'll consume 9g of protein. Enjoy Life semi-sweet mini chips are gluten-free and free of other major allergens, including dairy. However, remember that peanut allergy is one of the most common allergies in the U.S.

Chia Pudding

Chia seeds are full of fiber, protein, andhealthy omega-3 fatty acids. One ounce of chia seeds provides 4.7g of protein, 138 calories, 8.7g of fat, and 12g of carbohydrates.

Chia seeds swell when soaked in liquid, making a ‘pudding’ that you can adjust according to your taste preferences. Consider making Peanut Butter Cup Chia Pudding for a delicious high-protein morning snack that is egg-free. It may also be nut-free and gluten-free, but check package labels.

Edamame

Need a high-protein, low-calorie snack alternative to potato chips? Edamame are soybeans and the perfect salty, savory snack. One cup (155 grams) of edamame provides 18.4g of protein, 188 calories, 8g of fat, and 13.8g of carbohydrates.

Store each serving of edamame in a microwave-safe container to pull out of the refrigerator and pop into the microwave when hungry. Steam, roast, peel, eat and enjoy this gluten-, dairy-, nut-, egg-, and dairy-free snack.

DIY Chocolate Milk

Have a chocolate craving? A glass of chocolate milk is an excellent high-protein, low-calorie snack that is usually gluten-, nut-, and egg-free (although it is always wise to check labels).

One cup of fat-free chocolate dairy milk contains about 168 calories, 34g of carbohydrates, and 8g of protein. Chocolate milk is a relatively low-calorie, egg-free snack. Check package labels to ensure that the brand you buy is gluten-free if you're avoiding gluten.

Chocolate milk is one of the most popular (and healthy) post-workout snacks because it provides a smart balance of protein and carbohydrates—Fairlife Core Power Protein Milk Shake tops our list thanks to its 26g of protein. If you are avoiding dairy, consider a milk alternative such as soy, almond, or cashew.

Chilled Shrimp

Cooked, chilled shrimp is a greathigh-protein, low-caloriesnack when you need something light but meaty. A single 3-ounce (85g) serving of shrimp has about 20g of protein, 84 calories, and 0.2g of fat.

The number of shrimp in a single serving will vary depending on the size and type of shrimp. Shrimp is a great source of energizing vitamin B12 and brain-boosting choline, along with zinc, iron, and selenium.

Boil-and-eat shrimp are often available in the seafood section of your local supermarket. Dip them in a fresh co*cktail sauce for a spicy flair. Note that many store-bought co*cktail sauces can be high in sugar.

Remember that shrimp are highly perishable. Cooked shrimp will stay fresh for up to three days in your refrigerator. Buy shrimp frozen and create single-serving containers of 3 or 4 medium shrimp. Add a lemon wedge to each and store in the fridge to thaw. Eat within a day or two.

Grab-and-Go Grain Salad

Many markets package grab-and-go salads made with quinoa or other grains and lentils with plenty of protein. These are wise choices for a quick snack or meal. Choose one with higher protein veggies like spinach or broccoli to boost your protein.

Nutritional facts for grain salads will vary based on ingredients, but a single serving of this Vegetarian Southwest Quinoa Salad provides 12g of protein, 275 calories, 7g of fat, and 45g of carbohydrates. If you eat a gluten-free diet, choose gluten-free grains such as amaranth, quinoa, or sorghum.

Strawberry Protein Smoothie

A smoothie is an easy choice when you're in a hurry. Some pre-packaged smoothies can be a healthy, convenient snack with protein, but be careful to check the nutrition facts before you buy. Some bottled protein shakes are made with fruit juices to boost sweetness. The result is added sugar without fiber and less protein.

When buying pre-packaged smoothies, check the ingredients list for added sweeteners such as honey, fruit juice, brown sugar, or cane sugar. You can also check to see what protein-rich ingredients are in the drink.

A high-quality ingredient like Greek Yogurt is a good sign. Lastly, check the nutrition facts label for how many grams of protein the smoothie provides per serving. Taking a minute to check this information can help you make a smart choice.

Your best bet may be to make a berry smoothie at home. This High-Protein Shake With Berries provides 14g of protein, 201 calories, 9g of fat, and 18g of carbs. Make it with dairy-free ingredients if you have a dairy allergy or follow a vegan diet.

Peanut Butter and Celery

Peanut butter is a favorite protein source for many people who enjoy the creamy (or crunchy!) texture and taste. A 2-tablespoon serving of peanut butter provides 8g of protein, 190 calories, 7g of carbs, and 16g of fat. Peanut butter also provides 2g of fiber. That's one reason you'll find it in some of the best granola bars on the market.

Spread peanut butteron 2-3 celery stalks for a crunchy treat. The snack is egg-free, dairy-free, and might be gluten-free, but check the nutrition label to be sure. Or check this list of11 brands of gluten-free peanut butter.

String Cheese and Melon Cubes

Cheese and fruit together provide healthy fat and protein, alongside a naturally sweet source of fiber and vitamins. A 1-ounce stick (28g) of mozzarella has 6.7g of protein, 5.8g of fat, 1.3g of carbs, and 85 calories. Pair it with a cup of cantaloupe to increase your protein intake by 1.5g. Cantaloupe also provides 1.6g of fiber with vitamins C and A.

While this snack is egg-free and (most likely) nut-free, it is not dairy-free. Most cheese is gluten-free but it is always smart to check labels if you follow a gluten-free diet. If you follow a vegan diet, opt for dairy-free cheese.

Tuna Salad

Fresh, canned, or water-packed tuna is a great source of protein and there are many ways to prepare and eat it. A whole can (165g) of tuna provides 42g of protein, 191 calories, 1.4g of fat, and 0g of carbohydrates.

But you don't have to eat the whole can at once if you are looking for a snack. Use a tuna salad recipe with ingredients like Greek yogurt and celery and enjoy it alone, on crackers, or in a wrap.

Tuna doesn't store well in your refrigerator. Many people keep single-serving pouches of tuna on hand. You can eat it right out of the pouch or throw the tuna onto a bed of greens with a squeeze of lemon for an instant protein-rich salad. Depending on the ingredients, your tuna salad is dairy-, egg-, gluten-, and nut-free.

Mixed Nuts

Plain or roasted nuts are delicious, crunchy, and easy to eat, making them a perfect high-protein, low-calorie snack. Have a generous handful (about ¼ cup) to get 6g of protein.

Almondsmay be one of the most popular nuts but pecans,macadamia nuts, and evenBrazil nuts also make excellent high-protein snacks that are dairy- and gluten-free when you choosegluten-free nuts.

A single serving is usually between 10 and 15 nuts, about a small handful. Look for nuts with less seasoning. Many seasoned nuts are extremely high in salt and sugar.

Cashews and Dried Cherries

Cashews provide 5.2g of protein per one-ounce serving. They also provide 12g of healthy fats, 157 calories, 8.6g of carbohydrates, and almost 1g of fiber. You'll also get vitamins K and B6.

Mix 1 ounce of cashews (about 18) and 2 tablespoons of dried cherries for a delicious, easy-to-carry snack that is egg-, dairy-, and gluten-free.

Hummus with Carrot Sticks

Hummus (made from garbanzo beans) is a savory and delicious way to add protein to your meal or snacks. Smear some on a sandwich, enjoy it with crackers or pita triangles, or grab your favorite veggie sticks and dip away.

Two tablespoons of hummus provide 2.5g of protein, 82 calories, 6g of fat, and 5g of carbohydrates. It also offers more than 2g of fiber. Just 2 tablespoons ofhummusand ½ cup of carrots give you 5g of protein.

Carrots help boost the fiber content, provide vitamin A, and add protein. This snack is dairy-, egg-, nut-, and gluten-free if you choose hummus without gluten.

Skyr (Icelandic yogurt) with Granola

Icelandic yogurt is similar to Greek yogurt but packs even more protein per ounce. Protein is based on a 5-ounce container. Stir in 2 tablespoons of your favorite crunchy granola to get 14g to 16g of protein. Skyr can be used to make smoothies or protein-rich cheesecake.

Note this snack is not dairy- or gluten-free (unless you choosegluten-free granola), and it may not be nut-free depending on the granola you use (many granola brands include nuts). But it is egg-free.

Roasted Garbanzo Beans

Garbanzo beans, also known as chickpeas, are a legume full of protein, fiber, and complex carbohydrates. A one-cup serving provides 10.7g of protein, 210 calories, 3.8g of fat, and 35g of carbohydrates. You'll also get 9.6g of fiber. Chickpeas are nut-, dairy-, gluten-, and egg-free.

Use this recipe for Cumin-Lime Roasted Chickpeas for a delicious and easy-to-prepare snack. Make them in advance and store them for later. A quarter-cup serving provides 7g of protein.

Sushi or Sashimi

Head to the Asian food section of the supermarket when craving protein and savory flavors. Sushi with tuna, salmon, and other healthy seafood is a high-protein, low-calorie snack or meal. Sushi (made with rice) also provides carbohydrates. Sashimi (made with no rice) will give you a quick protein boost without carbs.

Almonds, Walnuts, and Other Nuts

Plain or roasted nuts are delicious, crunchy, and easy to eat, making them a perfect high-protein snack. They are also easy to overeat. A single serving is usually between 10 and 15 nuts. So, grab a small handful to keep your protein snack lower in fat and calories. Look for nuts with less seasoning, as many seasoned nuts are extremely high in salt and sugar.

Nut Butters

Peanut butter, almond butter, or other types of nut butter can be part of a healthy high-protein snack. Not surprisingly, they're featured prominently in top-rated protein bars for men. Nut butter's benefits will depend on the kind you choose, how much you consume, and what you spread it on.

Check the ingredients and nutrition label for nut butter with fewer added ingredients (like added sugars and oils). Measure the spread (a single serving is just 2 tablespoons) and spread it on top of an apple slice or whole-grain bread to boost your healthy carb intake.

Pumpkin Seeds

Pumpkin seeds can make a quick and easy snack when you're hungry and on the move. These delicious seeds also provide fiber to help you feel full longer. The best pumpkin seeds are those you roast using a healthy oil, but you can also buy them in many convenience markets.

A Word From Verywell

Protein is an essential macronutrient that helps build and repair tissues including muscle. It also helps keep you feeling full and satisfied with your meals, aiding in supporting healthy body weight. Choose protein sources that provide nutrients and pair them with fiber, carbs, and healthy fats for a good balance of everything you need for an enjoyable, satisfying snack.