Eating healthier doesn’t mean giving up on satisfying snacks. I’m always on the lookout for options that keep me full while supporting my nutrition goals. Luckily, grocery stores are packed with high-protein, low-calorie snacks that make sticking to a healthy diet easy.
In this post, I’m sharing 18 of my go-to picks—snacks that boost energy without compromising on taste or nutrition. Each snack offers unique flavors and nutritional benefits, making them perfect companions for those on a high-protein diet.
1. Greek Yogurt
Greek yogurt stands out as a versatile snack choice for those seeking high protein and low calories. Packed with probiotics, it also supports gut health while offering a creamy texture that many find satisfying.
You can enjoy it plain, mix in some fruit, or add a sprinkle of granola for added texture. Its thick consistency can be quite filling, making it one of my top picks for a snack that won’t tip the calorie scale.
2. Cottage Cheese
Cottage cheese is another fantastic snack that I recommend for its high protein content and low-calorie profile. It’s incredibly versatile and can be paired with fruits, vegetables, or eaten on its own.
Many enjoy adding a dash of cinnamon or a spoonful of honey to enhance its flavor. It’s rich in calcium, which is great for bone health, and provides a creamy texture that satisfies hunger quickly.
3. Almonds
Almonds are a convenient snack that combines protein with healthy fats, making them an excellent choice for those watching their calorie intake. Almonds are known for their heart-healthy properties and are a source of vitamin E.
While they are calorie-dense, consuming them in moderation can be beneficial. I enjoy almonds as they are, but they can also be added to salads or yogurt for an extra boost of flavor.
4. Protein Chips
Protein chips are a convenient snack for a quick protein boost. They come pre-packaged and ready to enjoy, making them perfect for busy days. Each serving delivers a solid dose of protein while keeping calories in check.
Their crispy texture and variety of flavors make them a satisfying alternative to traditional chips. Whether at home or on the go, protein chips offer a tasty and nutritious option that supports your dietary goals.
5. Beef Jerky
Beef jerky is a go-to snack for those who crave something savory without the guilt of excess calories. It’s high in protein and can be a satisfying alternative to chips or crackers. Because it’s dried, it has a long shelf-life and is perfect for travel or hiking trips.
Various flavors are available, from spicy to teriyaki, catering to different taste preferences. Just be mindful of sodium content and opt for healthier versions when possible.
6. Edamame
Edamame offers a unique snacking experience with its slightly salty and nutty flavor. It’s a powerhouse of protein and low in calories, making it an excellent option for those seeking a plant-based snack.
I often enjoy edamame as an appetizer or a quick bite when I’m short on time. It’s also a great source of fiber, adding to its nutritional value. Portable and delicious, edamame is a tasty alternative for anyone looking to snack smart.
7. Plain Kefir
Plain kefir is a smooth and tangy snack that’s both high in protein and low in calories. This fermented dairy drink is packed with probiotics, making it great for digestion while also providing a good dose of protein.
You can sip it straight from the bottle, blend it into smoothies, or even use it as a base for a creamy dressing. Its slightly tart flavor adds a nice twist to my snack routine, and it pairs well with a handful of nuts or fresh fruit for extra texture and flavor.
8. Turkey Slices
Turkey slices are another protein-rich option that I frequently choose when I need a quick, low-calorie snack. They’re incredibly versatile and can be rolled up with cheese or vegetables for a more filling snack. Turkey is lean and provides essential nutrients like selenium and B vitamins.
It’s an excellent choice for those who are looking to maintain muscle while losing weight. I often keep a pack of turkey slices on hand for a convenient and healthy option that can be enjoyed straight from the fridge.
9. String Cheese
String cheese is a fun snack that delivers on both taste and nutrition. It’s a good source of calcium and protein, making it a smart choice for those looking to keep calories in check. The playful aspect of peeling it apart makes string cheese a favorite among both kids and adults.
Pairing it with fruits like grapes or apples can add a touch of sweetness and round out the snack experience. Simple yet satisfying, string cheese remains a staple in my snack rotation.
10. Roasted Chickpeas
Roasted chickpeas are a crunchy, protein-packed snack that I often reach for when cravings hit. They’re easy to make at home, but you can also find them ready-made in various flavors. Rich in fiber, roasted chickpeas help keep you full and satisfied.
Whether you prefer them spicy or savory, they provide a satisfying crunch that rivals traditional snack foods. Delicious and nutritious, roasted chickpeas are a snack worth trying, especially for those on a plant-based diet.
11. Pumpkin Seeds
Pumpkin seeds, or pepitas, are a nutrient-dense snack that I enjoy for their rich, nutty flavor. They’re a great source of protein, healthy fats, and essential minerals like magnesium and zinc. Roasted and lightly salted, they offer a satisfying crunch that can be addictive.
I often keep a container of pumpkin seeds at my desk for a quick, nutritious bite during busy days. They’re also a versatile addition to salads and oatmeal, providing extra flavor and nutrition.
12. Protein Bars
Protein bars are a convenient snack that when you need something quick and filling. Available in a wide range of flavors, they cater to different taste preferences and dietary needs. Whether you’re on the go or after a workout, protein bars provide a substantial amount of protein without excess calories.
I find them particularly useful for travel, as they don’t require refrigeration and can be easily packed. Just be sure to check the ingredient list for added sugars and artificial additives.
13. Tuna Jerky
Tuna jerky is a flavorful, high-protein snack that I love for its satisfying chew and bold taste. Packed with lean protein and essential nutrients, it keeps me energized without adding too many calories. The best part is its convenience—it’s shelf-stable and easy to take anywhere, making it great for busy days.
Whether I need a quick bite between meals or a post-workout boost, tuna jerky is a tasty and nutritious option that fits right into my routine.
14. Sunflower Seeds
Sunflower seeds are a delightful snack that I enjoy for their nutty flavor and satisfying crunch. They’re packed with protein and healthy fats, making them a nutritious choice for anyone watching their calorie intake. Often seasoned with spices, they can be quite addictive.
They’re easy to carry and can be enjoyed on their own or mixed into trail mix for added variety. Offering both taste and nutrition, sunflower seeds are a smart addition to any snack lineup.
15. Smoked Salmon Slices
Smoked salmon slices bring a touch of elegance to snacking, offering a rich source of protein and omega-3 fatty acids. Often paired with cream cheese or used in wraps, smoked salmon is both versatile and delicious.
It’s a fantastic choice for those who enjoy seafood and want a nutritious option that’s also low in calories. Whether as a standalone snack or part of a larger meal, smoked salmon slices provide a gourmet experience that satisfies both taste buds and nutritional needs.
16. Tofu Bites
Tofu bites are a plant-based snack that I often enjoy for their protein content and versatility. When seasoned and cooked to a golden brown, they offer a delightful texture and flavor that rivals traditional snacks.
Tofu is a great source of protein for vegetarians and vegans, and these bites can be customized with various spices and sauces to suit your palate. Tofu bites are a nutritious choice that satisfies.
17. Protein Smoothies
Protein smoothies are a refreshing way to stay energized and full throughout the day. Whether you enjoy them in the morning or as a post-workout snack, protein smoothies provide a substantial amount of protein while keeping calories in check.
I often make mine with berries and spinach for a boost of vitamins and minerals. Portable and delicious, protein smoothies are a versatile snack option that can be enjoyed anywhere, anytime.
18. Veggie Chips
Veggie chips are a crunchy and flavorful alternative to traditional potato chips that I enjoy for their variety and health benefits. Made from vegetables like sweet potatoes, beetroot, and kale, they offer a rich source of vitamins and minerals.
I love experimenting with different seasonings to enhance their natural flavors. These chips are baked instead of fried, keeping calories low while delivering a satisfying crunch.