40 filling High protein low calorie snacks

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Let’s talk about protein! This is one of the most important macronutrients to stay fit and healthy. But, it’s also the one that people often undereat. If you’re here looking for snack ideas to increase your protein intake while boosting your fitness results, it’s probably because you’ve been missing out on some key protein foods. Perhaps, you don’t want to overeat or are simply sick and tired of overspending on unnecessary supplements. Well, today, I’m giving you a list of the top high protein low calorie snacks to skyrocket your wellness.

Why do we need to eat enough protein?

Here’s the thing, for many years, protein was mistakenly thought of something that bodybuilders and high performance athletes needed to take more than everyone else. Plus, the dieting industry was putting too much emphasis on carbs and fats, most of the time, even demonizing them. You name it, “the low-carb, low-fat trends, eliminate carbs, too much carbs are bad, etc”. But, as I’ve discussed in previous posts, our body needs all the nutrients to keep a healthy metabolism. Plus, our weight and body composition are not based on the food groups, but on the type of foods we eat, how we eat them, and our mindset around food in general. So, as you may have noticed, this caused a trend in which people weren’t getting enough protein overall.

Besides that, protein foods were thought to be expensive, for only certain populations, or only to gain weight. But, let me tell you something, it’s not your fault! It was the dieting mindset and food industry that let us forget about how important protein is for all of us. So, let me backup a little on some of the reasons why we need more of this nutrient, not only on main meals, but also in snacks.

You need more high protein, low calorie snacks in your day because…

Protein is the number one nutrient that will build your muscles (lean mass) and keep a sustainable metabolism. Let’s face it, our body needs protein for everything, even for our hormones, brain function, etc, it’s our foundation. Besides that, speaking of healthy eating, protein is also very satiating.This means that it will help us stay full for longer and control our appetite (say bye to those constant sugar cravings!). Apart from that, protein is essential to get your body into fat burning mode. This will eventually cause you to keep a steady healthy weight. That’s why protein is also key to effective weight loss.

So, you should aim to include more high protein low calorie snacks in your day, especially if you’re physically active. Everyone’s requirements are different, however, in general, we should eat 1g protein per kg of body weight. An easy way to do this is to pack your meals with protein, including your snacks. Check out this previous blog post about top protein foods to boost your fitness results.

I also added a recent guide on simple ways to add more protein to your meals. You can see more below.

Ok, back to the core stuff… Here are some of my favorite recommended foods to add to your protein snacks. If you’re fully vegan, you can find tons of options in this list. Also, I made a review of plant-based sources that you should reference to.

Top 40 High protein low calorie snacks

1. Hard boiled eggs

Eggs are by far one of the best protein sources out there. The quality is so high that we usually recommend having this food daily. I love the versatility of eating eggs. Plus, they taste soo good and they are very easy to cook (I mean,they take less than 20 minutes). Eggs are typically low calorie by nature (an average cooked egg has 60 calories). If you boil them, you don’t need to add any extra ingredients. Hard boiled are easy and quick so you can’t go wrong snacking on them.

2. Greek yogurt

From the list of dairy products, greek yogurt is one of the top high protein low calorie snacks choices. Compared to other types, greek yogurt is by far the most convenient in terms of nutritional value. One serving of greek yogurt can have anywhere from 12-20 grams of protein and less saturated fat. Besides that, there are so many options now that are budget friendly.

3. Tuna

Have you ever thought of snacking on tuna? Well, believe it or not, tuna fish is also one of the best high protein low calorie snacks. This seafood is very convenient not only for your meals,but it’s also easy for snacking. The one canned in water is your best choice. Typically, 1 small can of tuna has about 20g of protein. Therefore, not that bad at all!

4. Cottage cheese

Mmm, yummy! Cottage cheese is also one of those high protein low calorie snacks you can’t miss. Basically, it’s packed with calcium and has tons of other nutrients. A serving of cottage cheese has about 11g protein. Therefore, you can easily add it to toasts or high fiber crackers.

5. Veggies and yogurt dip

Getting those veggies shouldn’t be boring at all! Apart from tossing them into salads or throwing them into that favorite green smoothie, try having them paired with natural or greek yogurt. Besides that, it tastes like goodness and you’ll be adding some fiber to your snack. I also have a greek yogurt and herbs “ranch” dip recipe that I’m sure you’ll love!

6. Peanut butter celery sticks

Peanut butter is one of my favorites when it comes to getting healthy fat and some protein at the same time. This plant-based source is healthy, filling and versatile!

7. No-bake energy bites

Energy bites are very popular. These are great high protein low calorie snacks, and are great for a day when you’re working out. For me, a good energy bite has high quality carbs like oats (which by the way, also have protein), some healthy fat (usually peanut butter) and fiber (seeds). Check out this full no-bake energy bites recipe.

8. Cheese bites

Cheese is also a good option if you’re tired of the same old boring snacks. My favorite is white cheese (here you can find different low calorie alternatives). Just slice or dice them up! You can eat them alone or combined with other foods.

9. Nuts as high protein low calorie snacks

Snack on nuts? Of course! Nuts are one of the healthiest plant based high protein low calorie snacks. Because of this, you can eat a handful alone or combine them with any of the other snacks mentioned here.

10. Roasted peas

These are another fun alternative to high protein low calorie snacks. Yeah, I’m talking about green peas! Roasting them gives a great taste, out of the ordinary. If you’ve never thought of roasting peas, this is the time to add something that is also very nutritious, tastes good and will help with your weight loss/fitness goals. Check out the full recipe here.

11. Hummus and veggies

Hummus is a very delicious option if you want to get some legumes into your snacks. Made of chickpeas, this mediterranean recipe is easy, so popular, yet very nutritious. Pair it with some veggies, and you’ve got a good protein, fiber snack! Here is the full recipe and some variations you may want to try.

12. Apple and peanut butter

“An apple a day keeps a doctor away!” Well, a good way to eat your apples,that is even more satisfying, is adding nut butters, especially peanut butter. Tastes so yummy, and you sure get that dose of healthy fat.This is one of my favorite high protein low calorie snacks, to beat sugar cravings and before a workout.

13. Are protein bars great high protein low calorie snacks?

Protein bars are good, as long as you check out the food label.The reason why I say this is because there are many fake protein bars in the food industry. Most have little to no protein, are packed with sugars and artificial flavors, plus they can easily have more than 140 calories in just one bar. For me,that’s too much. The best protein bars out there are the ones that have at least 8 grams protein, 13 grams sugar maximum, and minimum 3 grams of fiber.

14. Ham slices: Are these high protein low calorie snacks?

Ham slices? Sure, why not? You can pair them with fruits like strawberries, cheese dices or even in rolls.

15. Canned salmon or sardines

Just like tuna, you can choose alternatives like canned salmon or sardines. Remember that seafood like these are also packed with omega-3, which is essential for your heart and metabolism.

16. Chia pudding: One of the best high protein low calorie snacks

Mmm, I love some good chia pudding! These are great not only for breakfast, but also as snacks. Chia puddings are full of nutritional value. They also have tons of healthy fat, fiber, vitamins, minerals and antioxidants. Check out some of my favorite chia pudding recipes I posted earlier.

17. Homemade granola

You can also make your own granola to ensure you’re getting the best nutritious value. And it’s really not hard to make. As a matter of fact, Cookie and Kate blog has a great homemade recipe, make sure to check it out here.

18. Overnight oats as high protein low calorie snacks

Overnight oats are one of the best options when it comes to adding a full breakfast. As well, they make great snacks. They are very filling though, that’s why I usually recommend them in the morning. But, you can reduce the serving size to half to have it as a snack. I made a recipe for my favorite overnight oats in this post.

19. Protein shakes

As you may already know, protein shakes are the most common foods people get to increase their intake. Here’s the thing, though. Even when they are convenient, some protein shake brands tend to be pricey, compared to whole food sources. But, no worries! I’m an advocate of healthy eating on a budget,and I have some good suggestions that you can make at home, without breaking the bank!

20. Edamame: One of those high protein low calorie snacks you didn’t know

If you haven’t tried it, edamame is also one of the best high protein low calorie snacks. Edamame are actually soy immature beans. If you’re a sushi lover like me, maybe you’ve seen this served as an entree or side dish. Whatever the case is, let me tell you that this is a great snack to include when you’re dining out for sushi. Or, you can prepare them at home by simply boiling them in water with salt.

Other high protein low calorie snacks options are:

21. Nut butters

Basically, most nuts have similar nutritious value. Just as peanut butter, you can try almond or cashew options.

22. Fruit and nut bars

I usually recommend those bars that have tons of fiber, just because they are more filling.You can also bake your own at home using apple chunks,almonds, granola and peanuts.

23. Lentils dip

This would be a variation or alternative to hummus.

24. Egg muffins: Another source of high protein low calorie snacks

Egg muffins are also a fun way to get that protein in small bite sizes. There are tons of egg muffin recipes you can find, and very easy to make.

25. Egg rolls

Egg rolls are also a tasty, healthy alternative to get those eggs into your diet.

26. Grain salad: Eat your plants in these high protein low calorie snacks

How about a plant-based salad that’s loaded with all that good protein? Quinoa, beans, lentils, chickpeas are some good sources.

27. Sushi

Believe it or not, sushi is not only a meal, but you can have a few rolls as snacks as well. My favorites are the ones that have tuna or salmon.

28. Baked shrimps: Delicious high protein low calorie snacks

If you wanna go the gourmet way, why not try some baked shrimps? You can snake on them alone, or combine them with some dip.

29. Dark chocolate bars

Dark chocolate is full of antioxidants and is a great source of energy without the extra simple sugars. There are now dark chocolate bars with added protein.

30. Collagen drinks? These are also good high protein low calorie snacks

Collagen peptides are also a good option that you can add to your morning tea and coffee.

31. Seeds bars

Similar to energy bites, bars that are loaded with seeds like chia or flax seeds are good alternatives to add some protein and extra fiber.

32. Protein drinks

If you want to try commercial protein drinks, you can do so, as long as you follow my advice on protein bars and shakes above.

33. Chicken salad

Well, chicken is also a good source of protein, so having a salad as a snack is algo a good option.

34. Chicken rolls

Another alternative to chicken would be to make chicken rolls and cut them into bite sizes.

35. Kale chips: Some unique high protein low calorie snacks

Kale chips are becoming more popular, and are a great superfood you can’t leave out! They are main sources of fiber and certainly good to beat cravings. If you didn’t know, kale can also be baked with olive oil for 8 minutes. Try it!

36. Strawberries and plain yogurt

I love adding strawberries to my snacks, since they are bite sizes, have tons of fiber and can easily be like grab-and-go.Simply add them to your favorite yogurt.

37. Veggies and cheese combination for high protein low calorie snacks

This is another variation of veggies and yogurt. As a matter of fact, cheese dices with carrots or celery make a unique and nutritious combination!

38. Avocado egg toasts

Avo-toasts are some of my favorites for breakfast, but they are also great for snacks. One toast topped with avocado and scrambled egg: Delicious!

39. Turkey rolls

Mmm… if you get tired of the chicken or tuna rolls, you can try turkey rolls. They are usually low in saturated fat and have lots of protein.

40. Tofu

This plant-based protein food is another fave amongst the high protein low calorie snacks. You can snack on these by baking it or air-frying it. Check out one of my recommended recipes here.

Finally,

There you go! Here are my best choices for high protein low calorie snacks. As you can notice, there are many variations, alternatives, and swaps you can make to have more budget-friendly snacks. Other than that, these are delicious options for your daily eating regimen. Have you tried any of these nutritious snacks before? Which one appeals to you the most? Let me know your thoughts in the comments below. Remember that sharing is caring!