Healthy, low calorie, high protein snacks, perfect to fuel your workouts or for a quick bite in between meals. About 10 to 30 g protein each.
High Protein Snacks
If you’re anything like me, finding healthy, high protein snacks can be a bit of a challenge. You want something that’s not just tasty but also filling, balanced, made with ingredients you feel good about and packed with protein. That’s why I created this list of low calorie, high protein snacks to help. Each of the snacks listed are roughly between 200-300 calories from 10 to 30 grams of protein. Whether you’re trying to hit your protein goals, or just need a little pick-me-up between meals, these high protein snacks are here to save the day. And feel free to leave your favorite high-protein snacks below in the comments so we can all help each other! If you want snacks that don’t prioritize protein, I’ve got you covered! See my snack category from kid-friendly treats to sweet treats.
Can Snacks Help You with a High-Protein Diet?
Snacks can play a crucial role in supporting a high-protein diet. They provide a convenient way to boost your protein intake throughout the day, especially between meals or when you’re on the go. Protein is essential for many body functions, including hormone regulation, which affects everything from your mood to your metabolism. It also plays a key role in maintaining healthy hair and skin by supporting the production of collagen and keratin. Additionally, high-protein snacks can help balance blood sugar levels, preventing energy crashes and keeping you feeling satisfied longer. Incorporating the right snacks into your routine not only supports muscle growth and repair but also promotes overall well-being by stabilizing energy and nourishing your body from the inside out.
Best High Protein Snacks
Since I’ve been eating a high-protein diet, I’ve often asked the question: what snacks are high in protein? I’ve put together a list of healthy snacks with varying amounts of protein to suit your needs. Whether you’re looking for a light pick-me-up with about 10 grams of protein, a more substantial snack with 20 grams, or a powerhouse option with 30 grams of protein, there’s something here for everyone.
30-Gram Protein Snacks
Easy High-Protein Snacks About 30 Grams Each
Here’s a few more easy high-protein snacks that provide about 30 grams of protein each:
- Protein Shake with Milk – Blend 1 scoop of whey protein powder (typically providing 20-25 grams of protein and 120-150 calories) with 1 cup of low-fat milk. (about 30 grams of protein, 250 cals)
- Hard-Boiled Egg with Tuna – Combine 3-ounce can of light tuna with one large hard-boiled egg, a tablespoon of light mayonnaise or Greek yogurt. (about 30 grams of protein, 220 cals)
20-Gram Protein Snacks
PB + J Yogurt
Easy High-Protein Snacks About 20 Grams Each
Here’s a few more easy high-protein snacks that provide about 20 grams of protein each:
- Peanut Butter and Greek Yogurt Dip with Apple Slices – Mix 1/2 cup of plain Greek yogurt with 1 tablespoon of peanut butter. Serve with sliced apples. (about 20 grams of protein, 230 cals)
- Hard-Boiled Eggs and 1/2 cup Shelled Edamame (about 20 grams of protein, 220 cals)
- 2 Tablespoons of Almond Butter on a Slice of Whole-Grain Toast (about 20 grams of protein, 250 cals)
- Canned Tuna – A 3-oz serving of canned tuna contains 20 g of protein
10-Gram Protein Snacks
Homemade Hummus
Easy High-Protein Snacks About 10 Grams Each
Here’s a few more easy high-protein snacks that provide about 10 grams of protein each:
- 2 Large Hard Boiled Eggs (about 12 grams of protein, 143 cals)
- 1 Piece String Cheese and 1 ounce Almonds (about 10 grams of protein, 150 cals)
- 5.3-ounce container of plain Greek yogurt with a Drizzle of Honey (about 10 grams of protein, 110 cals)
- Mozzarella and Almonds – Pair a low-fat mozzarella cheese stick with 10 almonds. (about 10 grams of protein, 110 cals)
Why High-Protein Snacks Are Important
High-protein snacks aren’t just about keeping hunger at bay; they’re also crucial for maintaining energy levels and supporting muscle growth. They can help curb cravings, especially when you’re tempted to reach for less nutritious options. For me, balancing protein with some fiber and healthy fats in my snacks makes all the difference in staying satisfied until my next meal. See my latest high-protein meal plan, if you want an idea of what a full week on a high protein diet looks like.
A High Protein Diet Is Not For Everyone
For most people, protein is an essential nutrient that supports overall health and well-being, but certain individuals should be cautious about significantly increasing their intake. Those with kidney or liver disease, gout, specific metabolic disorders, or older adults with reduced kidney function may need to limit protein to avoid complications. People with heart concerns should choose lean protein sources, while pregnant women and anyone on very low-calorie diets should consult a healthcare provider before making changes. It’s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions. Balancing protein with other nutrients is crucial for these groups to maintain overall health.
Complete Protein Sources
Complete protein sources contain all nine essential amino acids that our bodies cannot produce on their own. These amino acids are crucial for many bodily functions. Here are some common complete protein sources:
Animal-Based Complete Proteins:
- Eggs
- Chicken
- Beef
- Fish such as salmon, tuna, cod
- Dairy Products such as milk, yogurt, cheese, and other dairy products
Plant-Based Complete Proteins:
- Quinoa
- Soy Products such as tofu, tempeh, edamame, and soy milk
- Buckwheat a complete protein and a great option for gluten-free diets
- Chia Seeds also rich in fiber and omega-3 fatty acids
- Hemp Seeds
Protein Combinations to Create Complete Proteins:
While most plant-based proteins are incomplete on their own, combining certain foods can create a complete protein profile. Here are a few examples:
- Legumes + Grains: Such as rice and beans, lentils with whole wheat bread, or hummus (made from chickpeas) with pita bread.
- Whole Wheat Bread with Peanut Butter: A classic combo that makes a complete protein when the amino acids in wheat and peanuts are combined.
- Lentils and Quinoa: Mixing these together ensures you’re getting a full range of essential amino acids.
Share Your Favorite High-Protein Snacks!
What’s your go-to high-protein snack? Let me know in the comments below—I’m always looking for new ideas to try!