20 Low-Calorie, High-Protein Snacks to Enjoy

Our list of low-calorie, high-protein snacks will help you find something for those brunch or mid-afternoon delights without adding too many calories while keeping protein high. Seeking something to snack on when you have a busy lifestyle is understandable. 

For this reason, our low-calorie, high-protein snacks offer great opportunities if you’re following a healthy lifestyle. Let’s show you which low-calorie, high-protein snacks to buy, which recipes to make, and which protein-packed choices have fewer than 100 calories. 

Low-Calorie, High-Protein Snacks at a Glance

Here’s a sneak peek at some of our top low-calorie, high-protein snacks:

• Air-popped popcorn (15)
• Chia pudding (5)
• Cottage cheese with strawberries (9, 28)
• Jerky (26)
• Turkey roll-ups (34, 8)
• Celery sticks with almond butter (23, 7)
• Egg muffin cups (11)
• Greek yogurt with fruit and nuts (14)
• Ricotta cheese toast (25)
• Parmesan spinach cakes (24)

However, it’s time to show you the best low-calorie, high-protein snacks for different choices.

What Snacks Are High in Protein but Low in Calories?

Plenty of snacks are high in protein and low in calories and some of them even offer low carbs per serving if that’s your preference. Let’s show you the best snacks for plenty of protein and healthy calories to suit your lifestyle. 

Why Eat Low-Calorie, High-Protein Snacks?

Protein helps you feel fuller faster and longer as it increases satiety (31, 32). It’s also one of the essential nutrients your body needs to function daily. In addition, protein can help you strengthen and gain muscle mass if you work out (29). At the same time, low-calorie meals could also help you lose weight, tone up, and stay healthy. 

Low-calorie diets have proven to be effective for weight loss, even benefiting your general health if they help you achieve a healthy weight (21, 30). Weight loss requires a calorie deficit, which means you need to eat fewer calories than you burn. A daily deficit of 500 calories is often recommended as a good place to start, which may mean a daily calorie intake goal of around 1,200-1,500 for women and 1,500-1,800 for men (4). However, most women should eat 1,800-2,400 and men 2,000-3,000 daily to sustain their weight or support a healthy lifestyle with exercise and a balanced diet (19). Individual needs will vary based on factors such as age, weight, height, and activity level.

So, let’s discover the best high-protein, low-calorie snacks that are available for weight loss, maintenance, or simply a healthy, active lifestyle. Some of our nutritional information comes from the USDA. However, please remember to check the label on a snack before you buy it.

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5 Easy High-Protein Snacks Under 100 Calories

Some high-protein snacks have less than 100 calories and pack a great protein punch. Discover the simplest high-protein snacks with under 100 calories here: 

1. Air-popped popcorn – Popcorn is a favorite, but air-popped popcorn can make all the difference. Three cups of air-popped popcorn contains 93 calories and 3g of protein (15). It isn’t the highest-protein snack, but it allows you to enjoy more of it for under 100 calories.
2. Baked tofu – Baking tofu without other ingredients is ideal for snacks under 100 calories. The calories are low enough to add to other snack ideas with only 71 calories but 9 g of protein in 3 ounces (18).
3. Chia pudding – Half a cup of chia pudding contains 100 calories and 6g of protein (5). This pudding makes an easy snack with 100 calories. 
4. Cottage cheese with strawberries – Eating 50 grams of cottage cheese with 100 grams of strawberries will give you only 82 calories and 6.2g of protein (9, 28).
5. Roasted chickpeas – A 50g portion of chickpeas, boiled or roasted without salt, contains 82 calories and 4.43g of protein (10). However, some flavorings may add calories.

3 Low-Calorie, High-Protein Snacks to Buy

Some high-protein snacks to buy will make life easier if you’re active with a busy schedule. The calories are slightly higher in some picks, but the protein is good for store-bought. 

1. Jerky – A large 20g piece of jerky only has 82 calories with nearly 7 g of protein (26). Also, you’ll only eat 2.2g of carbs and get 0.36g of fiber. Jerky is one of the top protein-rich snacks you can buy.
2. Trail Mix – An ounce of trail mix has 131 calories and 4 g of protein (27). However, watch out for the carbs if you’re on a low-carb diet as it contains 12.7g. 
3. Turkey roll-ups – Turkey roll-ups made with Cheddar cheese and turkey breast are high in protein. One slice of turkey breast has 30.5 calories and 6.1g of protein, while a slice of Cheddar adds 113 calories and 6.41g of protein (34, 8).  

3 High-Protein, Low-Carb Snacks for Weight Loss

A systematic review from the UK suggested that high-protein, low-carb diets could support weight loss as well or even better than low-fat diets (30). Let’s show you our favorite high-protein, low-carb snacks to enjoy if your goal is to lose weight:

1. Celery sticks with almond butter – An excellent on-the-go snack idea involves combining two tablespoons of almond butter with two medium celery sticks. The calories for the snack are 207 with 7.2g of protein and 8.4g of carbs, more than half of which are fiber (23, 7).
2. Egg muffin cups – Chef Savvy’s egg muffin cups only contain 67 calories and 2g of carbs per serving with 6g of protein (11). Prepare them with plenty of vegetables.
3. Hard-boiled eggs – One large hard-boiled egg has 77.5 calories and 6.3g of protein (12). You also get less than a gram of carbs. Hard-boiled eggs are a simple snack to prepare and keep. 

How Do I Get 10g Protein in 100 Calories? 4 Quick Snacks

Discover our favorite four high-protein snacks with around 10g of protein and 100 calories:

1. Low-fat, plain Greek yogurt – A breakfast favorite that provides enough protein under 100 calories. A 100g portion of low-fat, plain Greek yogurt has 9.95g of protein and 73 calories (35).
2. Greek yogurt with fruit and nuts – Three dried apricots chopped into ⅓ cup of plain, low-fat Greek yogurt and 1 ½ teaspoons of chopped walnuts has 9g of protein and 93 calories (14).
3. Ricotta cheese toast – A ¼ cup of low-fat ricotta cheese on 3 slices of whole grain toast crackers with some ground black pepper contains 120 calories and 9g of protein (25).  
4. Turkey snack sticks – Three turkey snack sticks contain 120 calories and 10.5g of protein (6). However, you should still check the label of your local brand to ensure the sticks have the same values. 

Read more: Steamed dumplings: One Recipe That’ll Change Your Snack Game

3 High-Protein Snack Recipes

Finally, let’s show you some high-protein snack recipes. Some may contain higher calories or carbs. However, the protein-rich recipes give you options to pre-make and store snacks. 

Almond Butter and Roasted Grape Toast

Eating Well’s recipe has inspired our almond butter and fruit on toast (1). The delicious treat has 219 calories and 7g of protein per serving and only takes a few minutes to make. Often, simple recipes make the tastiest high-protein snacks. 

• Serves: 1
• Prep: 5 minutes
• Cook: 15 minutes

Ingredients:

• ½ cup seedless red grapes
• 1 tbsp almond butter
• 1 slice of whole-grain bread, toasted

Directions: 

1. Preheat the oven to 450°F and spread the grapes out on a baking sheet.
2. Roast the grapes until the skins are crisp (approximately 15 minutes).
3. Spread the almond butter on your toast and top with grapes.

Parmesan Spinach Cakes

Eating Well has a parmesan spinach cake recipe with 141 calories and 13g of protein per serving (24). The delicious servings of two vegetable-rich cakes only contain 6g of carbs. Make these parmesan spinach cakes to keep in the refrigerator for later snacks.

• Serves: 4
• Prep: 10 minutes
• Cook: 20 minutes

Ingredients:

• 12 oz fresh spinach
• ½ cup part-skim ricotta cheese
• ½ cup finely shredded parmesan
• 2 large eggs, beaten
• 1 clove of minced garlic
• ¼ tsp salt
• ¼ tsp freshly ground black pepper

Directions: 

1. Preheat the oven to 400°F and pulse the spinach in a food processor.
2. Add the remaining ingredients to a bowl before adding the spinach.
3. Mix well and coat 8 muffin tins with spray.
4. Divide the mixture among the muffin holes and bake for 20 minutes.

Tomato, Peach, and Feta Salad

Eating Well has another mouth-watering snack you can knock up in a few minutes, which contains 189 calories and 7g of protein per serving (33). The blend of peaches and feta makes this salad a delicious summertime high-protein snack. 

• Serves: 1
• Prep: 5 minutes
• Cook: 0 minutes

Ingredients:

• 1 tbsp lime juice
• ½ tsp honey
• Pinch of salt
• 1 large diced tomato
• ½ cup diced peach
• 2 tbsp chopped, unsalted, dry-roasted pistachios
• 1 tbsp plain crumbled feta

Directions: 

1. Whisk the lime juice, honey, and salt in a small bowl.
2. Add the remaining ingredients, toss to coat, and serve.

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Ultra-High-Protein Snack Ideas with Low Calories

Our ultra-high-protein snack ideas are suitable for anyone who is looking to bulk up or gain muscle mass (29). The calories and carbs may be on the high side for someone who is on a low-carb diet for weight loss (4, 30). You can enjoy these protein-rich snack ideas before or after hitting the gym or doing some home calisthenics. 

What Has 100 Calories and 20 Grams of Protein?

Packing 20g of protein into 100 calories is quite the challenge. Some protein shake recipes have 23g of protein but over 200 calories per serving (20). So instead, make a plain protein shake that won’t add too many calories. 

For example, start with a 100g portion of low-fat, plain Greek yogurt with 9.95g of protein and 73 calories (35). Add 10 grams of 100% whey protein powder to increase protein by 7.9g and calories by 35.6 (17). Add calorie-free ice and a drop of vanilla extract to fit around 20g of protein into 100 calories.   

How Do I Get a 30g Protein Snack?

Getting 30 grams of protein into one snack is challenging but not impossible. Start with a snack ingredient that is high in protein, such as tuna. A 3 oz portion of tuna gives you 109 calories and 20.1g of protein (13). Then, make a mayo-free salad using Greek yogurt. 

Use 50 grams of low-fat, plain Greek yogurt to add 36.5 calories and 4.9g of protein (35). Next, add half an avocado to increase the protein by 1.5g and calories by 120 (3). Finally, add 100 grams of mixed salad greens for another 1.61g of protein and 16 calories (22). 

In total, you’ll have 28.11g of protein and 281.5 calories. Eating high-protein snacks such as this is ideal if you’re looking to bulk up and gain muscle mass (29). However, the calories may be too high for a snack if you’re on a low-calorie weight loss diet (4).

For more interesting reads:

• 1500-Calorie Meal Plan High Protein
• High-Protein Breakfast Meal Prep
• High-Protein Vegan Foods

FAQs

• How can I get 20g of protein in a snack?

Make a vanilla protein shake with a frozen banana, 25g vanilla protein powder, ¾ cup almond milk, ¼ tsp cinnamon, ¼ tsp vanilla extract, ½ tbsp chia seeds, and a handful of ice gives you 237 calories and 23g of protein but also 31g of carbs (20). 

• How can I get protein without extra calories?

Eating protein-rich snacks without too many calories requires you to pick simpler options, including three turkey snack sticks with 120 calories and 10.5g of protein (6). Alternatively, try jerky with 82 calories with 6.64g of protein (26). A hard-boiled egg contains approximately 70 calories and 6 grams of protein. Unfortunately, snacks with multiple ingredients may have more calories, so you should keep it simple. 

• What is the best snack for weight loss?

High-protein, low-calorie snacks are ideal for weight loss. Protein can help you feel full and satisfied without overeating. However, a calorie deficit is ultimately still necessary to lose weight  (4, 19). 

• How can you get 100g of protein a day?

High-protein snacks are healthy on a balanced diet. However, you shouldn’t rely on eating protein-rich snacks without eating high-protein foods in other meals. Harvard’s list of high-protein sources can increase your daily intake (16). The list includes dairy, soy products, salmon, tuna, lean meats, lean poultry, eggs, beans, peas, lentils, chickpeas, nuts, and seeds.

The Bottom Line

Many low-calorie, high-protein snacks are available, depending on your fitness and lifestyle goals. Remember to watch the calories if you’re trying to lose weight. However, lower calories and higher protein make great snacks for the average person at any time. Choose your snacks and enjoy each protein-rich bite today.