Finding both low-calorie and high-protein snacks can be challenging. As a dietitian, this is often the most requested task my clients ask for help with. And it's SOOOO important to get this right; snacking can either help you reach your goals or ruin your chances of progress altogether.
Whether you’re looking for something savory, sweet, crunchy, or creamy, here are some of my favorite easy snacks that are light on calories but packed with protein. Perfect for keeping you full and energized between meals!
This post is all about Low Calorie and High Protein Snacks.
🍳Why are high-protein, low-calorie snacks important?
If you are looking to lose weight, maintain your weight, or simply try to adhere to healthier eating practices, high-protein snacks are great because they are satiating. This can help you stick to a calorie deficit, reduce cravings, prevent overeating and just make healthy eating that little bit easier.
Now, protein isn't the only macronutrient to consider when it comes to building balanced snacks, but it is a great place to start and the first nutrient I would prioritize when choosing snacks.
🙋♀️ How much protein should you aim for in a snack?
There is no rule, but as a general guideline, getting 10-15g of protein at a snack is a good place to start for most people.
🙋♀️ How much protein do I need?
This depends on multiple factors. At a minimum most people will need at least 1g of protein per kg of body weight per day. However, if you are elderly, very active or trying to lose weight you may need more. Read my full post on how much protein you need to get an answer that is individual to your needs.
🍴10 Low Calorie & High Protein Snack Ideas
1. Greek Yogurt
One of my all-time favorites is Greek or Skyr yogurt, providing around 10g of protein per every 100g. However, with so many options in the grocery store nowadays, it can be overwhelming to choose the right one. While some may be low in fat, they can be high in sugar, so it's important to understand the food label before making a choice. That’s why I dedicated an entire article to this topic!
🧾 Learn more: How to choose the best yogurt for weight loss and general health.
For now, I've highlighted a few of my top picks in the image below.
Greek yogurt is a true protein powerhouse, and the best part is you can customize it any way you like! Add a handful of fresh berries for a sweet touch and toss in some nuts for a crunchy twist. The combination of protein and fiber will help keep you feeling satisfied until your next meal.
Pro tip: Opt for plain Greek yogurt and sweeten it yourself. This way you are in control of how much and what kind of sugar is added. Plus, plain yogurt is much more versatile and can be used in a variety of savory dishes too.
2. Cottage Cheese
My next favorite low-calorie, high-protein snack is cottage cheese. Its neutral taste makes it incredibly versatile, perfect for both sweet and savory dishes.
Half a cup (113g serving) packs in 14g of protein, and it’s a complete protein, meaning it contains all the essential amino acids your body needs. I like to use the Good Culture brand because it also contains live, active cultures that are great for gut health. You can use low-fat (2% milkfat) cottage cheese for lower calories, but you can opt for the whole milk (4%) version if you prefer.
Cottage cheese can be enjoyed as either a sweet or savory snack.
Sweet Option:
- Cottage cheese & pineapple - this may sound like an odd pairing but trust me, it's very refreshing.
Savoury Option:
- Cottage Cheese with Sliced Tomatoes, torn basil leaves and a drizzle f pesto or balsamic vinegar. It’s like a caprese salad, but with a protein twist.
3. Crispbread with a Protein Topping
If you love a crunchy snack crispbread will be your new best friend, just make sure to add a protein-rich topping to keep it balanced and satisfying.
If you haven’t heard of crispbread, it’s a crispy whole grain traditional Swedish bread that is made from rye flour. Common brands are Ryvita in Ireland and the UK and Wasa in the US.
Each slice has about 1.5 grams of protein and about 2 grams of fiber, so combining the two it makes for a healthy and filling snack.
They are also extremely versatile. Some of my favorite ways to dress up my crispbreads are:
Savory:
- Avocado, cottage cheese, everything bagel seasoning
- Pesto, fresh mozzarella, baby tomatoes
- Turkey slices, cheese & some relish or cranberry sauce
- Cream cheese, smoked salmon, capers, dill
- Egg mayonnaise
- Hummus, tomato, cucumber, dill
Sweet:
- Peanut butter, Greek yogurt, bananas, chopped peanuts
- Peanut butter, sliced banana, hemp hearts
- Whipped ricotta and roasted peaches with a drizzle of honey - inspired by my whipped ricotta toast recipe
4. Tuna Salad on Cucumber Slices
Next up is tuna salad on cucumber slices. A can of tuna has about 20 grams of protein and 100 calories, so this makes for a really good, high protein healthy snack.
All you need to do is mix a can of tuna with a bit of Greek yogurt, mustard, and your favorite herbs. You can also add some celery, tomato, red onion, lemon juice, salt & pepper to take it up a notch. If you like capers, you can add these too and stir everything together. Scoop it onto cucumber slices for a crunchy, low-carb snack.
5. Egg Salad on Lettuce Boats
Another great option is an egg salad on lettuce boats.
You can make your egg salad with low fat mayonnaise, Greek yoghurt or mashed avocado whatever you prefer. Add some spring onions and seasonings.
Wrap it in a crunchy lettuce leaf and voila you have another quick and easy high protein low calorie snack.
6. Boiled eggs
Boiled eggs are a staple in my fridge - I always have a handful ready to grab from my fridge door. Cook them for 15 minutes, then let them cool in cold water and keep them in the fridge with the shells still on. This keeps them fresher, and it stops an eggy smell from leaching around your fridge.
However, despite being a very easy snack option boiled eggs can run the challenge of appearing pretty boring. So instead of just having them as boring boiled eggs I recommend making your own fun versions of deviled eggs.
7. Hummus & Veg
Hummus is another fantastic snack option, offering both protein and fiber. You can grab some from the store or make your own at home. I have a recipe for a high-protein hummus that includes a secret ingredient to boost the protein content and make it extra creamy. I usually whip up a batch nearly every Sunday evening, which keeps me covered for snacks during the week or as a tasty addition to salads and bowls.
If making hummus at home sounds daunting, don't worry! Once you've tried it a couple of times, you'll see just how simple it is, and you might never go back to store-bought again.
Pro tip: Try flavored hummus like roasted red pepper or garlic for a little extra kick!
8. Apple Nachos
This snack idea is super fun and again we are combining protein with fiber. Core your apple and slice it thinly so that it resembles nachos. Drizzle them with peanut butter and serve with my Greek yogurt fruit dip.
You can add protein powder to the yogurt for even more protein or add chocolate chips or a drizzle of melted chocolate if you want something a little more indulgent.
9. Turkey Roll-ups
Take some sliced turkey, add a slice of avocado or Swiss cheese, and roll it up! You get a satisfying snack that’s high in protein and healthy fats. It’s also super easy to prepare and perfect for when you’re craving something more savory.
If you want even more flavor, spread some relish or cranberry sauce in between the turkey and cheese.
10. Roasted Chickpeas
My Mediterranean Roasted Chickpeas take less than 5 minutes to prepare and can be made in either the oven or air fryer. They are the perfect crunchy salty snack and deliver 11g of protein and 10g of fiber in one serving!
💛 Wrap up
The snacks on this list are all high in protein whilst remaining relatively low in calories. These are the snacks that I routinely recommend to my clients who are trying to lose weight. I hope these snack ideas can benefit you too! Thanks for reading 😊
More Balanced Nutrition Inspiration 🥑🍉
I always advocate for nutrition without restriction. Check out these posts for more easy tips:
- How much protein do you really need?
- 10 easy nutrition & health hacks
- How much fiber do we need? A complete guide to fiber
PS. I love seeing my recipes in action! If you decide to make any of these snack ideas ideas, don't forget to snap a photo and tag me on Instagram @marialuceyrd_dietitian or leave a comment and rating below, letting me know how you liked it!
Leave a Reply