Snacking doesn’t have to sabotage your weight loss goals. With the right choices, you can stay full, fuel your body, and avoid high-calorie temptations. If you’re looking for tasty, low-calorie snacks that satisfy hunger and keep you on track, you’re in the right place.
Here, we’ll explore 15 high-protein, low-calorie snacks that are easy to make, portable, and delicious. Whether you’re in need of a mid-morning boost, post-workout recovery, or something to tide you over in the evening, we’ve got you covered.
Why High-Protein Snacks Are Key for Weight Loss
Protein-filled snacks are more than just fuel; they’re incredibly effective when it comes to curbing hunger and regulating your appetite. Here’s why they help in your weight-loss journey:
- Keeps You Full Longer: Protein takes longer to digest, which helps you stay satisfied between meals.
- Supports Muscle Mass: Eating protein after a workout aids muscle recovery and helps maintain lean mass, essential for metabolism.
- Prevents Overeating: With protein-rich snacks, you’re less likely to binge on empty-calorie options.
Now, onto the good stuff—snacks that are both waistline-friendly and crave-worthy.
15 Protein-Packed Snacks Under 200 Calories
1. Greek Yogurt with Berries
Greek yogurt (low-fat or fat-free) is packed with protein, often providing up to 20g per serving. Add a handful of berries for a natural sweetness and an antioxidant boost.
- Calories: Around 150
- Protein: 15-20g
2. Roasted Chickpeas
Roasted chickpeas are crunchy, satisfying, and easy to carry. Season with paprika, cumin, or garlic powder for a savory treat.
- Calories: 120 (for 1/2 cup)
- Protein: 6g
3. Hard-Boiled Eggs
Eggs are a nutrient powerhouse! Prep a few in advance and grab them whenever hunger strikes.
- Calories: 70 (1 large egg)
- Protein: 6g
4. Cottage Cheese with Sliced Peaches
Cottage cheese is high in protein and pairs beautifully with the natural sweetness of fruit like peaches or pineapple.
- Calories: 150 (1/2 cup of low-fat cottage cheese + fruit)
- Protein: 15g
5. String Cheese
String cheese isn’t just for kids. It’s a portion-controlled, protein-rich snack you can take anywhere.
- Calories: 80 (1 stick)
- Protein: 7g
6. Edamame
Lightly salted edamame is a great plant-based snack to munch on. Packed with protein, it’s the perfect fix for salty cravings.
- Calories: 120 (1/2 cup shelled)
- Protein: 11g
7. Protein Bars
Look for low-calorie bars with at least 10g of protein and minimal added sugars. Perfect for a snack on the go!
- Calories: 150-200
- Protein: 10-15g
8. Hummus and Veggie Sticks
Pair 2 tablespoons of hummus with your favorite crunchy veggies like carrots, cucumber, or bell peppers.
- Calories: 100-150
- Protein: 4-6g
9. Turkey Roll-Ups
Roll slices of turkey breast around a stick of string cheese or cucumber. These are easy to prep and satisfying to snack on.
- Calories: 110 (2 slices of turkey + 1 cheese stick)
- Protein: 12-15g
10. Chia Pudding
Mix chia seeds with almond milk and a drop of vanilla extract or cocoa powder. Leave it overnight, and enjoy a fiber-rich snack.
- Calories: 150 (with unsweetened almond milk)
- Protein: 5g
11. Energy Balls
Combine oats, peanut butter, chia seeds, and honey for a quick, no-bake protein snack. Roll them into bite-sized balls for a portable option.
- Calories: 90-120 (per ball)
- Protein: 4-6g
12. Canned Tuna or Salmon Pouches
Canned tuna or salmon is a high-protein, low-calorie snack. Enjoy it plain or with a drizzle of lemon juice.
- Calories: 80-100 (per 3oz serving)
- Protein: 18g
13. Pumpkin Seeds
Packed with protein and magnesium, roasted pumpkin seeds (pepitas) are perfect for snacking.
- Calories: 150 (1 ounce)
- Protein: 7g
14. Low-Calorie Jerky
Jerky is high in protein, portable, and comes in various flavors. Look for low-sodium options to avoid excess salt intake.
- Calories: 80-100 (per 1oz)
- Protein: 9-12g
15. Avocado Deviled Eggs
Upgrade traditional deviled eggs by swapping mayo with creamy avocado for healthy fats and a protein punch.
- Calories: 90 (1/2 egg)
- Protein: 6g
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Tips for Smarter Snacking
- Plan Ahead: Prep snacks in advance so unhealthy options aren’t tempting when hunger strikes.
- Think Balance: Combine protein with fiber or healthy fats to stay full for longer.
- Know Your Portions: Stick to serving sizes, as even healthy snacks can add up in calories if you overdo it.
- Stay Hydrated: Often, dehydration can feel like hunger. Drink water before reaching for a snack.
Fuel Your Weight Loss with Delicious Choices
With these 15 high-protein, low-calorie snacks, staying on track with your weight-loss goals has never been easier—or tastier! Whether you’re prepping snacks at home or grabbing something quick on the go, there are plenty of options to satisfy your cravings and keep you full.
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