low calorie high protein snacks

20 Low-Calorie Snacks That Are High in Protein and Keep You Satisfied

If you’re trying to eat healthier, stay full longer, or cut down on mindless eating, snacking smarter is the answer. But not just any snack will do. To truly keep hunger at bay, you need a low-calorie snack that’s also high in protein—something that satisfies without derailing your nutrition goals.

That’s where this list comes in. We’ve rounded up 20 low-calorie snacks that are high in protein, delicious, and easy to grab or prep. Whether you need an afternoon boost, a post-workout refill, or a snack that keeps you full until dinner, these picks deliver. From Greek yogurt and cottage cheese to protein bars and shakes, you’ll find options that are low in fat, rich in nutrients, and packed with flavor.

Key Takeaways

  • Smart snacks should be low in calories and high in protein, fiber, and nutrients.

  • The best options provide at least 6 grams of protein per serving and help you feel full.

  • Focus on foods that contain protein from clean, whole food sources.

  • Dairy, legumes, lean meats, and plant-based protein snacks offer diverse options.

  • Snacking right helps you control your overall calorie intake and meet your protein needs.

Why focus on snacks that are high in protein and low in calories?

Choosing a snack that’s both high in protein and low in calories gives you the best of both worlds: satisfaction without sacrifice. These snacks help regulate blood sugar, improve appetite control, and maintain muscle mass, especially during fat loss. Unlike sugary treats or high-carb bites that spike insulin and crash fast, high-protein snacks digest slowly and give you energy that lasts.

Additionally, protein can help with muscle repair, hormone balance, and metabolism. With fewer extra calories, these snacks let you hit your protein intake targets while still fitting into your daily eating plan.

How much protein do you need in a snack?

Most experts recommend 6 to 20 grams of protein per serving for a high-protein snack. That’s enough to support satiety and muscle recovery without making it a large snack. If you’re physically active, trying to lose weight, or following a high-protein diet, you may benefit from the higher end of that range.

To track your protein needs, aim for around 0.8 to 1 gram of protein per pound of body weight per day, divided across meals and snacks. The right snack helps you get more protein without turning to highly processed or high-calorie options.

20 Low-Calorie Snacks That Are High in Protein

1. Prime Bites Protein Brownies

This is the snack we recommend the most. Prime Bites Protein Brownies pack 20 grams of protein per serving, are low calorie, and are made without added sugar. They’re a complete protein, meaning they offer all essential amino acids, and they taste like dessert. If you're looking for a quick snack that’s portable, indulgent, and macro-friendly, Prime Bites delivers a perfect protein punch.

2. Greek Yogurt

Greek yogurt is a classic protein-rich snack. Most 6-ounce servings offer 15–20 grams of protein and fewer than 120 calories. It’s low in fat and calories. Add fruit or a drizzle of honey for flavor, or blend it into smoothies for an extra protein boost.

3. Low-Fat Cottage Cheese

Half a cup of cottage cheese delivers 14 grams of protein, fewer than 100 calories, and makes a perfect healthy snack. It’s a good source of protein, low in calories, and keeps you full. Mix it with berries or chopped veggies to create a savory or sweet combo.

4. Edamame

One cup of shelled edamame offers 17 grams of protein and is low in fat and calories. As a source of plant-based protein, it’s also a complete protein—ideal for a vegan or vegetarian diet. Add a pinch of sea salt or toss it in chili powder for a savory bite.

5. Hard-Boiled Eggs

Each hard-boiled egg contains about 6 grams of protein per 78 calories. It’s a lean protein that’s filling, easy to prep, and best consumed within a few days. Add a little pepper or mustard for extra flavor without the calories.

6. Roasted Chickpeas

Crunchy, flavorful, and high in fiber, roasted chickpeas contain around 5 grams of protein per ounce. They’re a solid plant-based snack packed with protein and are low in calories when portion-controlled.

7. Protein Shake

Blend protein powder with water or almond milk for a protein shake that contains 20–25 grams of protein and under 150 calories. This convenient snack is ideal for post-workout refueling or breakfast on the go. Add fruit or oats for a fuller meal.

8. Tuna Packets

Tuna is high in protein, with most packets containing around 20 grams per serving and minimal fat. It’s a good source of protein, also low in calories, and makes a great pairing with cucumber slices or whole-grain crackers.

9. String Cheese

A stick of low-fat mozzarella string cheese contains about 6–8 grams of protein for under 100 calories. It’s best consumed as a quick snack between meals and travels well.

10. Hummus with Veggies

A quarter-cup of hummus gives you 4–5 grams of protein, and when paired with raw bell peppers or carrots, it’s a low-calorie snack that’s high in fiber and healthy fats.

11. Tofu Cubes

Half a cup of tofu contains 10 grams of protein and under 100 calories. It’s a source of plant-based protein that’s versatile and easy to flavor. Cube and roast for a warm snack that keeps you satisfied.

12. Boiled Lentils

Half a cup of cooked lentils delivers 9 grams of protein. It’s a great snack served cold in salads or warm with spices. Lentils are also rich in fiber, making them an ideal plant-based protein choice.

13. Almonds (Portion Controlled)

A small handful of almonds (about 12 pieces) offers 5–6 grams of protein along with healthy fats. They're low in calories if portioned properly and are a good source of magnesium and vitamin E.

14. Peanut Butter and Celery

Two tablespoons of peanut butter contain 7 grams of protein per serving. Paired with celery, this combination of protein and fiber provides fullness with fewer extra calories.

15. Pumpkin Seeds

An ounce of roasted pumpkin seeds offers 8 grams of protein and essential minerals like zinc and iron. They’re also a good source of antioxidants and a snack that’s crunchy and satisfying.

16. Egg White Muffins

Made by baking egg whites with chopped vegetables in muffin tins, these easy snacks offer about 5 grams of protein each and are low in calories and high in nutrients.

17. Chia Pudding

Made with almond milk and protein powder, chia pudding offers 10–15 grams of protein, omega-3 fatty acids, and fiber. It’s a creamy, high-protein snack that’s low calorie and perfect for breakfast or dessert.

18. Low-Calorie Protein Bars

Choose protein bars with 15–20 grams of protein, fewer than 200 calories, and no more than 5g of added sugar. Look for protein bars and shakes that use whey, pea, or plant-based protein for the cleanest profile.

19. Cottage Cheese on Calorie Bread

Use calorie bread (about 40 calories per slice) and top with cottage cheese or sliced turkey for a snack that’s high in protein and low in carbs and sugar.

20. Almond Butter on Apple Slices

A tablespoon of almond butter offers about 5 grams of protein, and when paired with apple slices, it becomes a satisfying snack that’s sweet, crunchy, and nutrient-dense.

Frequently Asked Questions

What’s a good protein amount per snack?

Aim for 6 to 20 grams of protein per serving to hit your daily protein goals while keeping your overall calorie intake in check.

Can I snack and still lose weight?

Yes. Choosing low-calorie snacks that are high in protein helps you reduce hunger, manage cravings, and stay in a calorie deficit.

What are the best plant-based protein snacks?

Great plant-based snacks include edamame, tofu, roasted chickpeas, lentils, and protein shakes made with plant-based protein powder.

Are protein bars good for daily snacks?

Yes, if you choose bars with quality ingredients and protein content between 15–20g. They should be low in fat and calories, with minimal added sugar.

Do I need protein if I’m not working out?

Yes. Protein is essential for hormone production, skin, nails, and immune function, not just muscle. Everyone, whether active or not, needs an adequate amount of protein.

Conclusion

Snacking doesn’t have to mean grabbing junk food or skipping nutrition. These 20 low-calorie, high-protein snacks prove that eating well can be easy, delicious, and satisfying. From Prime Bites Protein Brownies to Greek yogurt, edamame, and cottage cheese, each snack on this list supports your goals and helps you stay on track.

Looking for the easiest way to fuel your day with clean protein? Try Prime Bites—your go-to for a high-protein snack that’s tasty, portable, and designed to help you win your day without the guilt.

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