Healthy, low-calorie, high-protein snacks that are perfect to fuel a workout or serve as a quick bite between meals. Each option below provides roughly 10–30 grams of protein and is designed to be satisfying, balanced, and simple to prepare.
High Protein Snacks
Are you eating enough protein throughout the day? Finding snacks that are both nutritious and protein-rich can be a challenge. Many packaged protein bars are convenient but lack fresh ingredients and balance. This guide collects easy, low-calorie snacks that deliver between 10 and 30 grams of protein each. Whether you need a small boost between meals or a snack to support muscle recovery, you’ll find options here that are filling, simple, and made with ingredients you can feel good about.
Can Snacks Support a High-Protein Diet?
Snacks are a practical way to increase daily protein intake, especially when meals are spaced out or you’re on the go. Protein supports muscle repair, keeps energy more stable, and helps curb cravings by promoting longer-lasting fullness. Including protein at snack time—not just at main meals—can help balance blood sugar, preserve lean mass, and improve overall dietary quality. Pair protein with some fiber and healthy fats for the most satisfying mini-meals.
Best High-Protein Snacks
This roundup includes snacks grouped by approximate protein content: about 30 grams, 20 grams, and 10 grams. Calorie ranges generally fall between 200 and 300 calories per serving, depending on ingredients and portions.
30-Gram Protein Snacks
Carrot Banana Protein Smoothie
Approx. 28–30 g protein, ~294 calories. A creamy blend of almond milk, banana, grated carrot, flax seed and a scoop of protein powder makes a nutrient-dense, portable option.
Whipped Cottage Cheese Bowls
Approx. 32 g protein, ~328 calories. Whip low-fat cottage cheese until light and top with fresh fruit, nuts, and a drizzle of honey for a sweet or savory snack.
Tuna Salad Deviled Eggs
Approx. 26–30 g protein, ~260 calories. Combine canned tuna with mashed yolk and a little Greek yogurt or light mayo, fill halved hard-boiled eggs for a hand-held, protein-packed treat.
Easy High-Protein Snacks (≈30 g each)
- Protein shake with milk — 1 scoop whey protein blended with 1 cup low-fat milk yields about 30 g protein (roughly 250 calories).
- Hard-boiled egg with tuna — A 3-oz can of light tuna plus 1 large hard-boiled egg and a tablespoon of Greek yogurt or light mayo provides about 30 g protein (≈220 calories).
20-Gram Protein Snacks
Burst Tomato Cottage Cheese Caprese Bowl
Approx. 20 g protein, ~245 calories. Cottage cheese paired with blistered cherry tomatoes, fresh basil and a drizzle of olive oil makes a savory, no-heat snack.
Tropical Chia Pudding Breakfast Bowl
Approx. 18–20 g protein, ~305 calories. Chia seeds soaked in Greek yogurt or milk and topped with mango and kiwi create a creamy, high-protein, no-cook option.
PB + J Yogurt
Approx. 21 g protein, ~258 calories. Plain Greek yogurt topped with a spoonful of peanut butter, a smear of grape jam, chopped peanuts and red grapes recreates the classic sandwich flavors with extra protein.
Greek Yogurt with Berries, Nuts and Honey
Approx. 19–20 g protein, ~250 calories. A quick, balanced snack combining plain Greek yogurt, fresh berries, a sprinkle of nuts and a touch of honey.
Easy High-Protein Snacks (≈20 g each)
- Peanut butter + Greek yogurt dip with apple slices — 1/2 cup plain Greek yogurt mixed with 1 tbsp peanut butter (≈20 g protein, 230 calories).
- Hard-boiled eggs + shelled edamame — 2 eggs and 1/2 cup shelled edamame (≈20 g protein, 220 calories).
- Almond butter on whole-grain toast — 2 tbsp almond butter on one slice of whole-grain toast (≈20 g protein, 250 calories).
- Canned tuna — A 3-oz serving provides about 20 g protein.
10-Gram Protein Snacks
Peanut Butter Oatmeal Protein Cookies
Approx. 12 g protein, ~304 calories. These cookies use bananas, oats, a scoop of protein powder, peanut butter and an egg for a portable, sweet snack with added protein.
High-Protein Cottage Cheese Veggie Dip with Za’atar
Approx. 12.5 g protein, ~186 calories. Blend cottage cheese with lemon, herbs and za’atar for a creamy dip—serve with carrots and celery.
Homemade Hummus
Approx. 10 g protein, ~252 calories. A quick blender hummus made from chickpeas, tahini and lemon provides a satisfying, fiber-rich dip for veggies or whole-grain crackers.
Crispy Air Fryer Chickpeas
Approx. 10 g protein, ~196 calories. Air-fried chickpeas are crunchy, high in fiber and perfect as a snack or salad topper.
Easy High-Protein Snacks (≈10 g each)
- 2 large hard-boiled eggs — ~12 g protein, 143 calories.
- String cheese + 1 oz almonds — ~10 g protein, ~150 calories.
- Plain Greek yogurt (5.3 oz) with a drizzle of honey — ~10 g protein, ~110 calories.
- Mozzarella stick + almonds — A low-fat mozzarella stick paired with 10 almonds (~10 g protein, ~110 calories).
Why High-Protein Snacks Matter
High-protein snacks do more than fill you up. They help maintain steady energy, support muscle repair and growth, and reduce the temptation to reach for less nutritious options. Combining protein with a little fiber and healthy fat maximizes satiety and keeps blood sugar steadier between meals. If you’re aiming to increase daily protein, make snacks part of your strategy rather than relying solely on large meals.
A Note About Who Should Be Cautious
Although protein is essential for most people, some individuals should be careful about significantly increasing intake. Those with kidney or liver disease, certain metabolic conditions, or other medical concerns should consult a healthcare provider or dietitian before changing their diet. Pregnant women and people on very low-calorie plans may also want personalized guidance. When in doubt, seek professional advice to balance protein with other nutrients safely.
More Easy, Low-Calorie High-Protein Ideas
Dairy-free options:
- 1 oz turkey or beef jerky — ~13 g protein, ~80 calories.
- 2 large hard-boiled eggs — ~12 g protein, ~140 calories.
- 3 slices deli turkey breast + 1/4 bell pepper — ~15 g protein, ~100 calories.
- 1 cup shelled edamame — ~18 g protein, ~190 calories.
- 1 scoop whey protein + 1 cup unsweetened almond milk — ~21 g protein, ~150 calories.
- 1 pouch light tuna + 1 medium cucumber — ~16 g protein, ~86 calories.
Dairy options:
- 1/2 cup low-fat cottage cheese + 1/4 cup pineapple — ~14 g protein, ~115 calories.
- 1 low-fat string cheese + 1 cup cherry tomatoes — ~8 g protein, ~98 calories.
Share Your Favorite High-Protein Snacks!
What are your go-to high-protein snacks? Share your favorites to help others discover new, satisfying options.