Anyone who’s been on a calorie deficit (that thing you do when you’re trying to lose weight or maintain your figure) knows that the biggest challenge isn’t just the reduced food intake, but the constant, gnawing hunger that seems to never let up. It’s a battle of wills, where your cravings are constantly at war with your commitment to healthier living. But what if we told you that there’s a way to satisfy those cravings and keep your diet on track? Enter low-fat, high-protein snacks. These aren’t just any snacks; they’re carefully curated to provide you with the right balance of protein and fat, helping to keep those hunger pangs at bay while providing essential nutrients your body needs. Not only do these snacks help with managing your weight, but they also help you stay focused and energized throughout the day.
How Can I Eat High Protein Without High Fat?
Eating high-protein without high fat is all about choosing the right foods and preparing them in a way that doesn’t add unnecessary fats. Here is what you need to know about eating high protein snacks that are low in fat:
- Choose lean proteins like fish, chicken breast, turkey and plant-based options. Limit red meat and other higher fat options.
- Add healthy fats to your diet by including nuts and seeds, avocados, olive oil, and nut butters.
- Swap out fried snacks for roasted or grilled versions.
- Limit ultra processed snacks and opt for fresh fruits, vegetables, and whole grains instead.
- Add flavor with herbs and spices to avoid using extra fat or sugar.
7 Low Fat, High Protein Snacks to Keep You Full and Focused
Protein works in two ways to keep you full and focused. It takes longer to digest, meaning it will stay with you for a few hours, and the amino acids it provides help boost your concentration and energy levels throughout the day.
Here are seven low-fat, high-protein snacks that should be staples in any health conscious dieter’s pantry:
- Peanut Butter & Celery: Creamy peanut butter is a great source of protein, and pairs perfectly with crunchy celery sticks. Add some raisins for a bit of sweetness and you’re set.
- Greek Yogurt & Berries: Non-fat Greek yogurt contains a whopping 17g of protein per cup (16)! Top it with berries for added nutrition and flavor.
- Hard Boiled Eggs: This classic snack is high in protein and contains only 5g of fat per egg (4). Plus, it’s a great source of vitamin A, B12, and minerals like selenium and zinc.
- Tuna & Crackers: Canned tuna is an excellent source of lean protein, with just 1g of fat per serving (8). Serve it on whole grain crackers for a delicious and nutritious snack.
- Protein Shake: Make your own protein shake by combining skim milk, whey protein powder, frozen fruit, honey or maple syrup, and ice cubes in a blender.
- Hummus & Veggies: This vegan-friendly snack is loaded with protein and healthy fats. Serve it with crunchy veggies like carrots, celery, peppers, or broccoli for an extra dose of fiber, vitamins and minerals.
- Cheese & Whole Grain Crackers: Low-fat cheese contains a good amount of protein and calcium. Serve it on whole grain or multigrain crackers for a snack that’s both filling and nutritious.
Low Fat High Protein Snacks Vegetarian
While on a vegetarian diet, finding high-protein and low-fat snacks may seem difficult. However, there are some great options to choose from that are both delicious and nutritious.
- Hummus & Pita: This classic snack is packed with protein and healthy fats. Serve it with pita bread for a delicious and filling snack.
- String Cheese & Whole Grain Crackers: Low-fat cheese contains a good amount of protein and calcium, while whole grain crackers add fiber to the mix.
- Trail Mix: Mix up your own trail mix by combining nuts, seeds, and dried fruit for a healthy snack that’s full of protein.
- Veggie Wraps: Wrap up some leafy greens, avocado, and hummus in a whole wheat tortilla for an easy on-the-go snack.
- Edamame: High in both protein and fiber, edamame makes a great snack. Add some sea salt for an extra dose of flavor.
- Overnight Oats: Soak oats overnight with milk and nut butter, then top with fresh berries in the morning for a protein-packed breakfast or snack.
- Protein Bars: Store-bought protein bars are a great option when you’re on the go. Just make sure to check the nutrition label for added sugars and fats.
High Protein Keto Snacks
The keto diet is all about high-fat, moderate protein, and low-carb foods. While this may seem like an oxymoron when it comes to snacking, there are some great options for those on a keto diet who need an energizing snack.
- Bacon Wrapped Avocado: Wrap bacon around avocado slices for a delicious, high-fat snack with plenty of protein.
- Hard Boiled Eggs: An excellent source of both protein and fat, hard boiled eggs are great for snacking on the keto diet.
- Low Carb Nuts & Seeds: Nuts and seeds are a great source of healthy fats and protein, plus they’re low in carbs.
- Cheese & Olives: A handful of olives and a few slices of cheese make for a great snack that is high in fat and protein.
- Keto Snack Bars: Store-bought keto bars are an easy way to get your daily dose of protein while on the go.
- Cucumber Bites: Top cucumber slices with cream cheese and smoked salmon for a snack that is low in carbs and high in healthy fats and protein.
- Greek Yogurt & Berries: Greek yogurt is an excellent source of protein, plus it contains beneficial probiotics. Top with berries to add flavor and nutrition.
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What Foods Have The Most Protein and The Least Fat?
The snacks above are a great starting point; if you’re looking for low fat high protein snacks recipes. However, knowing which foods are a yes and which ones are a no can be tricky. Here is an overview of some foods that contain the most protein with the least fat:
- Cottage cheese: 24g of protein and 5g of fat per cup (1)
- Chicken breast: 32g of protein and only 3g of fat per 100g serving (2)
- Egg whites: 3.6g of protein and 0g of fat per large egg white (5)
- Canned tuna: 19g of protein and 1g of fat per 100g serving (8)
- Lentils: 9g of proteins, 0.4 g of fat per 100g cooked (10)
- Quinoa: 8g of protein, 3.55g of fat per 1 cup cooked (13)
- Nonfat Greek yogurt: 16 g of protein and 0.6 g of fat per serving (16)
By including some or all of these foods into your diet, you’ll be able to get enough protein without having to worry about packing on extra unwanted fats.
Of course, it’s still important to watch your portion sizes and remain mindful of what you’re eating, but by adding these high-protein, low-fat snacks, you can keep those cravings at bay.
Tips for Smart Snacking
Smart snacking can be a game-changer when you’re on a diet, especially if you’re aiming to keep cravings at bay while staying in a calorie deficit. Here are some tips to help you snack smartly with high-protein, low-fat foods:
Protein keeps you feeling satisfied longer and is essential for muscle repair and growth (3) (12.). Choose snacks like canned salmon, Greek yogurt, or low-fat cheese that are high in protein and low in fat.
Add Healthy Fats
While trying to keep your snacks low-fat, don’t shy away from healthy fats entirely. Nuts like almonds, cashews, and pistachios offer a good balance of protein and healthy fats that can keep you satiated (7).
Include High-Fiber Carbs
Fiber also helps keep you full and aids digestion (9). Pair your protein with high-fiber carbs like whole wheat crackers or a piece of fruit.
Even healthy snacks can add up in calories if you’re not careful. Keep an eye on portion sizes to ensure you’re not accidentally overeating (15).
Prepare your snacks in advance so you’re not tempted to grab something less healthy when hunger strikes. This could be as simple as packing a small container of Greek yogurt with fruit and nuts for work, or having canned salmon ready at home.
Sometimes, our bodies confuse thirst for hunger. Make sure you’re drinking enough water throughout the day to avoid unnecessary snacking.
Listen to Your Body
Snack when you’re genuinely hungry, not just because you’re bored or stressed. Paying attention to your body’s cues can help you avoid mindless snacking.
Remember, the goal of snacking is not just to tide you over until your next meal, but to provide your body with the nutrients it needs to function at its best. Choose your snacks wisely, and they can be a valuable part of your diet.
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Frequently Asked Questions
Q: What Is a Good Protein and Fat Snack?
A: A good protein and fat snack could be Greek yogurt, pistachios, hard-boiled eggs, fresh mozzarella cheese, or chickpea puffs. These snacks not only provide high amounts of protein but also contain healthy fats that can keep you feeling satisfied for long periods.
Q: How To Get 150g of Protein a Day?
A: To get 150g of protein a day, you need to incorporate high-protein foods into every meal and snack. For instance, breakfast could include eggs and Greek yogurt, lunch might be a chicken salad, and dinner could be grilled salmon or steak. Snacks like nuts, cottage cheese, or protein shakes can also help reach this goal.
Q: Is 2 Eggs a Day Enough Protein?
A: Eating two eggs a day can contribute to your daily protein intake, as each egg contains about 6 grams of protein (6). However, to meet the average recommended daily protein intake (47 to 48 grams for women and 55 to 57 grams for men), you would need additional protein sources in your diet (14). Eggs are a great start, but they should be part of a balanced diet that includes a variety of protein-rich foods.
The Bottom Line
Low fat, high-protein snacks are an important part of any healthy diet. They can help keep cravings at bay and fuel the body with essential nutrients.
By incorporating some of these snacks into your daily routine, you’ll be able to stay energized while keeping your fat intake low. Remember, portion control is key; always pay attention to serving sizes and opt for fresh, whole foods when possible.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Cheese, cottage, lowfat, 2% milkfat (2019, usda.gov)
- Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised (2019, usda.gov)
- Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit (2019, mdpi.com)
- Egg, whole, cooked, hard-boiled (2019, usda.gov)
- Eggs, Grade A, Large, egg white (2019, usda.gov)
- Eggs, Grade A, Large, egg whole (2019, usda.gov)
- Fats and Satiety (2010, nih.gov)
- Fish, tuna, light, canned in water, drained solids (2019, usda.gov)
- Health benefits of dietary fiber (2009, oup.com)
- Lentils, mature seeds, cooked, boiled, without salt (2019, usda.gov)
- Protein, weight management, and satiety (2008, sciencedirect.com)
- Quinoa, cooked (2019, usda.gov)
- Revised Reference Values for the Intake of Protein (2019, nih.gov)
- Understanding the science of portion control and the art of downsizing (2018, nih.gov)
- Yogurt, Greek, plain, nonfat (2019, usda.gov)