Feeling that mid-afternoon slump but trying to stick to your health goals? It can be tough finding snacks that are both satisfying and don’t pack a ton of calories. But good news! There are plenty of tasty options out there that are loaded with protein to keep you full without the guilt. We’ve put together a list of the best high protein low calorie snacks to help you power through your day.
Key Takeaways
- High-protein, low-calorie snacks help you feel full longer, which can be great for managing hunger and weight.
- These snacks are often packed with nutrients like fiber, vitamins, and minerals, making them a smart choice for overall health.
- Many convenient options exist, making it easier to stick to healthy eating even when you’re busy or on the go.
Greek Yogurt
Greek yogurt is a real champion when it comes to high-protein, low-calorie snacks. It’s thicker and has more protein than regular yogurt because of how it’s made – they strain out most of the whey. This makes it super filling, which is exactly what you want when you’re trying to avoid those less-than-ideal snack choices.
It’s a fantastic base for all sorts of healthy creations. You can keep it simple with just a dollop of plain Greek yogurt, or get a bit more creative. Adding some berries gives you fiber and antioxidants, and a small sprinkle of nuts or seeds can add a nice crunch and some healthy fats. Just watch out for flavored yogurts; they often pack a lot of added sugar, which defeats the purpose of a healthy snack.
Here’s a quick look at why it’s so good:
- Protein Powerhouse: A typical 6-ounce serving can have around 15-20 grams of protein.
- Low in Calories: Most plain varieties are under 150 calories per serving.
- Versatile: Works well on its own, mixed with fruit, or even as a base for savory dips.
When you’re picking out Greek yogurt, always go for the plain, unsweetened kind. You get to control the sweetness yourself, and you avoid all the extra sugar that comes in the pre-flavored tubs. It’s a small change that makes a big difference for your health goals.
Hard-Boiled Eggs
Hard-boiled eggs are a classic for a reason. They’re incredibly portable, easy to prepare ahead of time, and pack a serious protein punch without a lot of calories.
One large hard-boiled egg typically contains about 6 grams of protein and only around 70 calories. This makes them a fantastic option when you need something filling to tide you over between meals. Plus, they’re a good source of vitamins like D and B12, and minerals such as selenium.
Here’s a quick look at what you get:
- Protein: ~6g per large egg
- Calories: ~70 per large egg
- Fat: ~5g per large egg (mostly healthy fats)
- Carbohydrates: Less than 1g per large egg
They’re super versatile too. You can eat them plain, sprinkle them with a little salt and pepper, or even mash them up with a bit of Greek yogurt and mustard for a quick egg salad. If you’re looking for a simple, no-fuss snack that keeps you satisfied, you really can’t go wrong with a hard-boiled egg. They’re a great way to boost your protein intake throughout the day, and you can find plenty of recipes for different ways to prepare them if you want to mix things up. For more ideas on protein-rich foods, check out this high-protein pudding recipe.
Edamame
Looking for a snack that’s both satisfying and good for you? Edamame, which are just young soybeans, are a fantastic choice. They’re like nature’s answer to potato chips, offering that salty, savory crunch without all the processed stuff. Plus, they’re a complete plant-based protein, which is pretty neat.
Edamame are a powerhouse of nutrients, making them a go-to for guilt-free snacking.
Here’s a quick look at what you get:
- Protein: Around 18 grams per cup (155g). That’s a solid amount to keep you feeling full.
- Fiber: Also about 8 grams per cup, which is great for digestion.
- Calories: Roughly 188 calories per cup, keeping things in check.
They’re also free from common allergens like gluten, dairy, nuts, and eggs, making them a safe bet for many people. You can grab them steamed, roasted, or even in pods. They’re super easy to prepare – just a quick steam or microwave, and you’re good to go. Keep a batch ready in the fridge for those moments when a craving hits.
Beef Jerky
When you need something to chew on that packs a protein punch, beef jerky is a solid choice. It’s super convenient, you can find it pretty much anywhere, and it really does keep you feeling full. Plus, it’s a great way to get a good amount of protein without a ton of calories.
It’s a fantastic portable option for busy days.
Here’s a quick look at what you can expect from a typical serving:
| Nutrient | Amount (per 1 oz / 28g) |
|---|---|
| Calories | ~80-100 |
| Protein | ~7-10g |
| Fat | ~2-5g |
| Carbohydrates | ~1-3g |
When you’re picking out jerky, it’s smart to check the labels. Some brands can be loaded with sodium and added sugars, which isn’t ideal if you’re watching those things. Look for options with fewer ingredients and lower sodium content. You can also find jerky made from other lean meats like turkey, venison, or even salmon, which can offer slightly different nutritional profiles.
Keep an eye out for jerky that has minimal added ingredients and a lower sodium count. This makes it a much better choice for a healthy snack.
It’s also naturally free from gluten, dairy, and nuts for the most part, making it a good pick for many people with dietary restrictions. Just remember, a little goes a long way, and it’s easy to eat more than you planned!
Whisps Cheese Crisps
If you’re looking for a snack that’s both satisfyingly crunchy and packed with protein, Whisps Cheese Crisps are a fantastic choice. These aren’t your average chips; they’re made from 100% real cheese that’s been baked into crispy little bites. They really hit the spot when you’re craving something savory and cheesy, but want to keep the calories and carbs in check.
What makes them so good for guilt-free snacking?
- High Protein Content: Each serving typically offers around 10 grams of protein, which is pretty impressive for a snack this size. This helps keep you feeling full longer.
- Low Carb and Calorie: They are naturally low in carbohydrates and calories, making them a great fit for many eating plans.
- Simple Ingredients: Made from just cheese, they’re a straightforward option without a lot of added fillers.
These cheese crisps are praised by customers for their delicious taste and convenient single-serving bags. They’re super versatile too. You can eat them straight out of the bag, crumble them over salads for an extra protein boost, or even use them as a crunchy topping for soups. They’re a really easy way to add more protein to your day without a lot of fuss. You can often find them in various cheese flavors, so there’s usually something to suit your mood. If you’re looking for a tasty way to snack smarter, definitely give Whisps Cheese Crisps a try.
Cottage Cheese
Cottage cheese is a real winner when you’re looking for something filling and packed with protein without a ton of calories. It’s one of those foods that just keeps you satisfied for ages. A standard half-cup serving can pack around 12-14 grams of protein, which is pretty impressive for a snack.
What I like about cottage cheese is how versatile it is. You can eat it plain, or you can really jazz it up.
- Sweet: Mix in some berries, a sprinkle of cinnamon, or a few chopped nuts.
- Savory: Try adding chives, black pepper, or even a dash of hot sauce.
- With Fruit: Pairing it with fruit, like pineapple or peaches, adds a nice sweetness and some fiber. You can find some great cottage cheese recipes if you want to get creative.
It’s also a good source of calcium, which is always a bonus. Just be mindful of the sodium content, especially if you’re watching your salt intake. Some brands have more than others, so it’s worth checking the label. Overall, though, it’s a solid choice for a protein boost.
Roasted Chickpeas
If you’re looking for a crunchy snack that’s also packed with protein and fiber, roasted chickpeas are a fantastic choice. They’re super versatile, and you can season them in so many ways to keep things interesting. Think of them as a healthier alternative to chips, but with a satisfying chew and a good dose of plant-based goodness.
Making them yourself is pretty straightforward. You basically just need some cooked or canned chickpeas, a little bit of olive oil, and your favorite seasonings. Toss them all together and roast them until they’re nice and crispy. The key is to get them dry enough before roasting so they don’t steam instead of crisping up.
Here’s a basic idea of what goes into them:
- Chickpeas: About 15 ounces (one standard can), drained and rinsed well.
- Olive Oil: Just a tablespoon or two to help them get crispy and carry the flavors.
- Seasonings: Salt and pepper are a must, but then you can go wild with paprika, garlic powder, cumin, or even a little chili powder for some heat.
Roasting chickpeas is a simple process that requires just three basic ingredients: cooked or canned chickpeas, extra-virgin olive oil, and salt. You can find lots of great seasoning ideas online to customize them to your liking. They’re a great snack to make ahead and keep in an airtight container for a few days, though they are best enjoyed fresh out of the oven or a day or two later when they still have a good crunch.
These little legumes are a powerhouse of nutrients, offering a good amount of protein and fiber that helps keep you feeling full and satisfied. Plus, they’re naturally gluten-free and dairy-free, making them a safe bet for many people with dietary restrictions.
Air-Popped Popcorn
When you’re looking for a snack that’s light, airy, and surprisingly filling, air-popped popcorn is a fantastic choice. Forget the movie theater butter baths; we’re talking about the simple, unadorned kernels that puff up into fluffy clouds. It’s a whole grain that offers a good dose of fiber, which helps you feel satisfied for longer. Plus, it’s incredibly low in calories, making it a go-to for guilt-free munching.
Making it at home is super easy. You just need a hot air popcorn popper, or you can even do it on the stovetop in a pot with a little oil. The magic is in the air-popping method, which uses hot air instead of oil to expand the kernels.
Here’s a quick look at what you get:
- Volume: You can eat a pretty big bowl for very few calories.
- Fiber: Helps with digestion and keeps you feeling full.
- Low Calorie: A generous 3-cup serving typically has around 90 calories.
You can really customize the flavor without adding a ton of calories. Think a sprinkle of nutritional yeast for a cheesy taste, a dash of chili powder for a kick, or even some cinnamon for a sweet treat. It’s all about keeping it simple and letting the natural flavor of the popcorn shine.
For a more detailed look at how to make a healthy batch, check out this recipe for healthy homemade popcorn. It’s a great way to get a satisfying snack that won’t derail your healthy eating plans.
Almonds
Almonds are a fantastic choice when you need a snack that’s both satisfying and good for you. They pack a good amount of protein and healthy fats, which really helps keep hunger at bay between meals. Just a small handful can make a big difference in keeping you full.
When you’re picking out almonds, it’s best to go for the plain, unsalted varieties. Seasoned or heavily salted nuts can add a lot of extra sodium and sugar that you probably don’t need. A typical serving size is about 10 to 15 almonds, which gives you a decent protein boost without going overboard on calories. They’re super convenient too; you can just toss a small bag in your purse or desk drawer.
Here’s a quick look at what you get in a standard serving:
- Protein: Around 6 grams
- Healthy Fats: Primarily monounsaturated fats
- Fiber: Helps with digestion and fullness
- Vitamins & Minerals: Good source of Vitamin E and magnesium
Almonds are a powerhouse of nutrients. They offer a great mix of protein, fiber, and healthy fats that work together to keep you feeling satisfied and provide sustained energy throughout the day. This makes them an excellent addition to any healthy eating plan.
They’re also really versatile. You can eat them on their own, or mix them into other snacks. For instance, pairing them with a piece of fruit or a bit of dark chocolate makes for a really balanced and tasty treat. If you’re looking for more snack ideas, you might find some inspiration in healthy snack options.
Seaweed Snacks
If you’re looking for something super light and a little bit salty, seaweed snacks are a pretty good choice. They’re basically dried sheets of seaweed, often seasoned with things like salt or a little bit of oil. You can find them in small packs, and they’re really low in calories, usually just 25 to 30 calories per pack. Plus, they come with a good dose of minerals, which is a nice bonus.
They’re great for when you just need a little crunch and a savory flavor without adding a lot of anything else to your day. It’s one of those snacks that feels like you’re eating more than you actually are, calorie-wise.
Here’s a quick look at what you get:
- Low Calorie: Typically around 25-30 calories per serving.
- Mineral Rich: Contains iodine, iron, and other beneficial minerals.
- Satisfies Salty Cravings: Offers a savory, umami flavor.
These snacks are really just dried seaweed, so they don’t have much in the way of protein or fiber, but they’re fantastic for a quick, low-calorie fix when you need something salty.
Kale Chips
If you’re looking for a crunchy snack that won’t derail your healthy eating, kale chips are a fantastic option. They’re super easy to make at home, and you can control exactly what goes into them. Basically, you just tear kale leaves off the stems, toss them with a little bit of olive oil and your favorite seasonings, and bake them until they’re crispy. Seriously, it’s that simple to get a satisfying crunch without all the junk you find in regular potato chips.
Making your own kale chips is pretty straightforward. Here’s a quick rundown:
- Prep the Kale: Wash and thoroughly dry your kale. It’s important that it’s dry, or they won’t get crispy.
- Season: Tear the kale into bite-sized pieces and toss them with a small amount of olive oil. Don’t go overboard with the oil; a little goes a long way. Then, sprinkle with salt, pepper, garlic powder, or whatever else you like.
- Bake: Spread the seasoned kale in a single layer on a baking sheet. Bake at a moderate temperature, usually around 300°F (150°C), for about 10-15 minutes, keeping an eye on them so they don’t burn. They should be crisp but still have a bit of green color.
| Snack Type | Approx. Calories | Key Nutrients |
|---|---|---|
| Homemade Kale Chips | 50-75 per serving | Fiber, Vitamins A & C |
| Store-bought Kale Chips | 75-100 per serving | Varies by brand |
These chips are a great way to get more greens into your diet. They’re packed with fiber and vitamins, making them a smart choice when that salty, crunchy craving hits. Plus, they’re way lower in calories than most processed snacks. You can find a great recipe for baked kale chips that’s been tried by thousands of home cooks, with each serving typically around 58 calories. It’s a win-win for your taste buds and your health goals.
Peanuts
Peanuts are a classic go-to for a reason. They pack a good amount of protein and healthy fats, which really helps keep you feeling full. A small handful can be a really satisfying snack when you need something savory.
When you’re picking them out, try to go for plain or lightly salted ones. Sometimes the flavored ones can have a lot of added sugar or salt, which isn’t ideal if you’re trying to keep things healthy.
Here’s a quick look at what you get in about an ounce, which is roughly 28 peanuts:
| Nutrient | Amount |
|---|---|
| Protein | 7.3g |
| Calories | 161 |
| Fat | 14g |
| Carbohydrates | 4.6g |
It’s easy to eat too many, though, so measuring out a serving is a good idea. They’re great on their own, but you can also mix them with a few chocolate chips for a little treat. Just be mindful if you or anyone you’re sharing with has a peanut allergy, as that’s pretty common.
String Cheese
String cheese is one of those snacks that just makes sense when you need something quick and satisfying. It’s basically a pre-portioned stick of cheese, usually mozzarella, which makes it super easy to grab and go. It’s a fantastic source of protein without a ton of calories, making it a solid choice for guilt-free snacking.
Here’s a quick look at what you get:
- Protein: Around 6-8 grams per stick.
- Calories: Typically between 70-90 calories.
- Fat: Usually around 5-6 grams.
It’s also a good source of calcium, which is always a bonus. The fun part is pulling it apart into strings, which can actually make the snack last a little longer, kind of tricking your brain into thinking you’re eating more. It’s a simple, no-fuss option that really hits the spot when you need a little something to tide you over between meals. Plus, it doesn’t make a mess, which is a big win in my book.
Dark Chocolate Squares
Who doesn’t love a little chocolate now and then? The good news is, you don’t have to completely cut it out when you’re trying to eat healthier. A square or two of dark chocolate, especially the 70% cacao kind, can actually be a pretty good snack choice.
It’s not just about satisfying that sweet tooth, either. Dark chocolate is packed with antioxidants, which are good for you. Plus, when you pick a good quality one, it’s usually pretty low in calories per square. Think around 50 calories for a single square, which is way better than a whole candy bar.
Here’s a quick look at what you might get in a small serving:
| Nutrient | Amount (per square, ~70% cacao) |
|---|---|
| Calories | ~50 |
| Protein | ~1g |
| Carbohydrates | ~6g |
| Fat | ~3g |
It’s a simple way to get a little treat without going overboard on sugar or calories. Just be mindful of the portion size – stick to one or two squares to keep it a guilt-free indulgence.
Chia Pudding
Chia seeds are tiny powerhouses, packed with fiber, protein, and those good-for-you omega-3 fatty acids. When you soak them in liquid, they get all gel-like and turn into a pudding. It’s pretty neat, actually. You can totally customize it to your liking, which is a big plus. Think about making a peanut butter cup version – it’s a great way to start the day with a protein boost, and it’s egg-free. Plus, you can often find it to be nut-free and gluten-free, just be sure to check the packaging.
Here’s a basic idea of what you’re getting:
| Nutrient | Amount (per 1 oz chia seeds) |
|---|---|
| Protein | 4.7g |
| Calories | 138 |
| Fat | 8.7g |
| Carbohydrates | 12g |
It’s a really simple snack to whip up. You just need chia seeds and your choice of liquid, like almond milk or regular milk. Let it sit for a bit, maybe an hour or even overnight in the fridge, and it’s ready to go. You can add fruit, a little sweetener, or some nuts on top for extra flavor and texture. It’s one of those snacks that feels a bit fancy but is actually super easy to make at home.
Shrimp Cocktail
Shrimp cocktail is a fantastic choice if you’re looking for a snack that’s both light and packed with protein. It’s one of those things that feels a bit fancy, but it’s actually super simple to put together or grab from the store. A typical serving of cooked shrimp gives you a good amount of protein without a lot of calories or fat, which is exactly what we want for guilt-free snacking.
It’s a great way to get a protein boost without feeling weighed down.
Here’s a quick look at what you’re getting:
- Protein: Around 20 grams per 3-ounce serving.
- Calories: Typically under 100 calories per serving.
- Fat: Very low, usually less than a gram.
When you’re picking out shrimp, look for pre-cooked and chilled ones in the seafood section. You can just grab them and go. For the cocktail sauce, you can buy it ready-made, but just be aware that some store-bought versions can have quite a bit of added sugar. Making your own is pretty easy if you want to control the ingredients. Just a simple mix of ketchup, horseradish, and maybe a dash of Worcestershire sauce does the trick. It’s a good idea to check out some low-carb shrimp recipes if you want to get creative with how you prepare them.
Remember that shrimp are quite perishable, so it’s best to buy them fresh and keep them chilled in the refrigerator. If you buy them frozen, you can portion them out into smaller bags with a bit of lemon before freezing them again. This makes it easy to grab just what you need for a quick snack.
No Bake Energy Bites
When you need a quick energy boost without the sugar crash, no-bake energy bites are a fantastic choice. They’re super easy to whip up and you can customize them with whatever you have on hand. Think of them as little powerhouses packed with good stuff.
These bites are perfect for a pre-workout snack or a mid-afternoon pick-me-up. They usually combine oats, a binder like peanut butter or almond butter, and a touch of sweetness from honey or maple syrup. You can also toss in things like chia seeds, flax seeds, or even some shredded coconut for extra texture and nutrients.
Here’s a basic idea of what goes into them:
- Oats (rolled oats work best)
- Nut butter (peanut, almond, cashew)
- Sweetener (honey, maple syrup, date paste)
- Mix-ins (chia seeds, flax seeds, mini chocolate chips, dried fruit)
Making them is pretty straightforward. Just mix all your ingredients together in a bowl until everything is well combined. Then, roll the mixture into small balls. It helps to chill the mixture in the fridge for about 30 minutes before rolling if it’s too sticky. Once they’re rolled, you can store them in an airtight container in the refrigerator. They’re great for grabbing on the go, making them a truly convenient snack option. You can find a great recipe for No Bake Energy Bites to get you started.
These little snacks are surprisingly filling and can really help curb those cravings for something sweet or crunchy. Plus, you control exactly what goes into them, so you know you’re avoiding a lot of the processed junk found in store-bought snacks.
Gusto Snack Packs
Gusto Snack Packs offer a more grown-up take on those classic lunchbox assortments, but with a focus on protein and better ingredients. Think along the lines of quality cured meats like soppressata or calabrese salami, paired with a good hard cheese such as asiago or cheddar, and some whole-grain crackers. It’s a pretty neat package for when you need something substantial but still want to keep it relatively light.
These packs are designed to be a satisfying, protein-rich option that can help keep hunger at bay.
Here’s a general idea of what you might find:
- Protein Source: Salami or soppressata
- Cheese: Asiago, cheddar, or similar hard cheeses
- Carbohydrate: Whole-grain crackers
Each pack typically provides around 13 grams of protein, which is a solid amount for a snack. While they are convenient and tasty, it’s worth noting that processed meats should be enjoyed in moderation. Still, for a quick, protein-packed bite that feels a bit more special than your average snack, Gusto Snack Packs are a good choice to keep in mind.
Mush Protein Rich Oats
Okay, so let’s talk about Mush Protein Rich Oats. These are basically overnight oats, but they’ve really leaned into the protein aspect. They come in a few different flavors, like Peanut Butter Chocolate and Peanut Butter and Jelly, and they’re pretty convenient if you’re always on the go. A single serving packs about 10 grams of protein, which isn’t too shabby for a grab-and-go option. They use oats as the base, which is great because oats have a good amount of fiber and protein compared to other grains.
It’s a smart way to get some sustained energy without a huge calorie load. Plus, they’re made with simple ingredients, which is always a plus in my book.
- Convenient: Ready to eat right out of the container.
- Protein-Packed: Offers a good amount of protein to keep you full.
- Fiber-Rich: Oats provide dietary fiber for digestive health.
While they’re a good option, always check the nutrition label for specific sugar and calorie counts, as flavors can vary. They’re a solid choice when you need something quick and filling.
Pure Protein Bars
When you need something quick and packed with protein, Pure Protein Bars are a solid choice. They’re designed to be a convenient snack that helps keep you full without a ton of calories. These bars are great for post-workout recovery or just a midday pick-me-up.
They come in a bunch of flavors, so you can switch it up. Some people really like the chewy texture, finding it satisfying. Just be aware that the chewiness might not be for everyone, but if you don’t mind it, they’re a good way to get protein on the go. You can often find them at your local grocery store or online.
Here’s a quick look at what you might find in a typical bar:
- Protein: Usually around 18-21 grams
- Calories: Often in the 180-210 range
- Sugar: Generally low, often under 5 grams
These bars are a convenient way to boost your protein intake, which is good for keeping hunger at bay and supporting your muscles. They’re a much better option than grabbing a sugary candy bar when that afternoon slump hits.
Snack Smart, Feel Great
So, there you have it. Eating well doesn’t mean you have to give up snacks altogether. By picking options that are high in protein and low in calories, you can keep your energy up and your hunger in check without feeling guilty. It’s all about making smart choices that fit into your day. Try out some of these ideas and see how good it feels to snack without the worry. You’ve got this!
Frequently Asked Questions
What makes a snack a good choice for someone watching their calories?
A good snack for watching calories should give you important nutrients and keep you feeling full without adding too many calories. Look for snacks with protein, fiber, and healthy fats. It’s best to avoid snacks with lots of added sugar or empty calories, which means they don’t offer much nutrition.
How can I make sure my snacks are easy to take with me when I’m busy?
To find snacks for busy days, think about things that don’t need a lot of preparation and aren’t messy. Great options include string cheese, hard-boiled eggs, or pre-portioned packs of nuts or dried fruit. You can also pack things like veggie sticks with a small container of hummus.
Are there snacks that can help with cravings without ruining my diet?
Yes, definitely! For sweet cravings, try a square of dark chocolate or some chia pudding made with almond milk. If you’re craving something salty, seaweed snacks or kale chips are good choices. These options give you flavor and satisfaction while being lower in calories and higher in nutrients.