17 High-Protein Low-Calorie Snacks

Snacking can be a healthy part of your day if you choose the right foods. A high-protein, low-calorie snack can help keep you full and energized between meals, preventing overeating and helping you reach your health goals. These 17 snack recipes are all under 200 calories, packed with at least 7 grams of protein, and are quick and easy to prepare.

1. High-Protein Caesar Dip with Veggies

Enjoy the classic Caesar flavor in a creamy, high-protein dip. Perfect for dipping your favorite crunchy vegetables.

• Calories: 150
• Protein: 15g

Ingredients:

• 1/2 cup plain Greek yogurt
• 2 tbsp grated Parmesan cheese
• 1 tsp Dijon mustard
• 1/2 tsp Worcestershire sauce
• 1 clove garlic, minced
• Assorted vegetables for dipping (cucumber, bell peppers, carrots)

Instructions:

1. In a small bowl, mix together the Greek yogurt, Parmesan cheese, Dijon mustard, Worcestershire sauce, and garlic.
2. Serve with fresh vegetables for dipping.

2. Cucumber-Dill Ricotta Snack Jar

This refreshing and creamy snack is perfect for on-the-go. The ricotta provides a good source of protein, while the cucumber and dill add a fresh flavor.

• Calories: 180
• Protein: 15g

Ingredients:

• 1/2 cup low-fat ricotta cheese
• 1/4 cup chopped cucumber
• 1 tbsp chopped fresh dill
• Salt and black pepper to taste

Instructions:

1. In a small jar or container, combine the ricotta cheese, cucumber, and dill.
2. Season with salt and pepper to taste.

3. Spinach-Feta Cakes

These savory cakes are like a mini-quiche and are perfect for a grab-and-go snack. They are packed with protein and vegetables.

• Calories: 120 (for 2 cakes)
• Protein: 10g

Ingredients:

• 2 eggs
• 1/2 cup chopped spinach
• 1/4 cup crumbled feta cheese
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together the eggs, spinach, and feta cheese. Season with salt and pepper.
3. Pour the mixture into a greased mini muffin tin.
4. Bake for 15-20 minutes, or until the cakes are set.

4. Pickled Tuna Salad

A tangy and flavorful tuna salad that is perfect for a quick and easy snack. The pickles and pickle juice add a delicious zesty flavor.

• Calories: 180
• Protein: 20g

Ingredients:

• 1 can (5 ounces) tuna in water, drained
• 2 tbsp chopped dill pickles
• 1 tbsp pickle juice
• 2 tbsp plain Greek yogurt
• Serve with whole-wheat crackers or cucumber slices

Instructions:

1. In a bowl, combine the tuna, pickles, pickle juice, and Greek yogurt.
2. Serve with crackers or cucumber slices.

5. Marry Me Bean Dip

This creamy and flavorful bean dip is inspired by the popular “Marry Me Chicken” dish. It’s a delicious and satisfying snack that is packed with plant-based protein.

• Calories: 200
• Protein: 10g

Ingredients:

• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1/4 cup sun-dried tomatoes in oil, drained and chopped
• 2 tbsp plain Greek yogurt
• 1 clove garlic, minced
• Serve with pita bread or vegetable sticks

Instructions:

1. In a food processor, combine the cannellini beans, sun-dried tomatoes, Greek yogurt, and garlic. Blend until smooth.
2. Serve with pita bread or vegetable sticks.

6. Goat Cheese-Tomato Toast

A simple yet elegant snack that is perfect for any time of day. The creamy goat cheese and sweet tomatoes are a delicious combination.

• Calories: 180
• Protein: 10g

Ingredients:

• 1 slice of whole-wheat bread, toasted
• 2 tbsp goat cheese
• 1/2 cup sliced cherry tomatoes
• 1 tsp balsamic glaze
• Fresh basil for garnish

Instructions:

1. Spread the goat cheese on the toasted bread.
2. Top with sliced cherry tomatoes.
3. Drizzle with balsamic glaze and garnish with fresh basil.

7. Everything Bagel Cottage Cheese Snack Jar

This savory cottage cheese bowl is a great way to get a boost of protein. The everything bagel seasoning adds a delicious and savory flavor.

• Calories: 190
• Protein: 20g

Ingredients:

• 1 cup low-fat cottage cheese
• 1 tbsp everything bagel seasoning
• 1/2 cup chopped bell peppers

Instructions:

1. In a jar or bowl, combine the cottage cheese and everything bagel seasoning.
2. Top with chopped bell peppers.

8. Cottage Cheese-Berry Bowl

A sweet and satisfying cottage cheese bowl that is perfect for a quick and easy snack. The berries add a natural sweetness and a boost of antioxidants.

• Calories: 180
• Protein: 15g

Ingredients:

• 1 cup low-fat cottage cheese
• 1/2 cup mixed berries (fresh or frozen)
• 1 tbsp chopped nuts (almonds, walnuts, or pecans)

Instructions:

1. In a bowl, combine the cottage cheese and berries.
2. Top with chopped nuts.

9. Pizza Pistachios

A fun and flavorful snack that tastes like pizza! The nutritional yeast gives the pistachios a cheesy flavor without the extra calories.

• Calories: 170
• Protein: 7g

Ingredients:

• 1/2 cup shelled pistachios
• 1 tsp olive oil
• 1 tbsp nutritional yeast
• 1/2 tsp dried oregano
• 1/4 tsp garlic powder

Instructions:

1. Preheat oven to 350°F (175°C).
2. In a bowl, toss the pistachios with olive oil, nutritional yeast, oregano, and garlic powder.
3. Spread the pistachios on a baking sheet and bake for 5-7 minutes, or until fragrant.

10. Greek Yogurt Parfait

A classic and easy snack that is packed with protein. Layer Greek yogurt with your favorite fruits and a sprinkle of granola for a delicious and satisfying treat.

• Calories: 200
• Protein: 15g

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 2 tbsp low-calorie granola

Instructions:

1. In a glass or jar, layer the Greek yogurt, berries, and granola.

11. Turkey & Hummus Roll-ups

These roll-ups are a quick and easy snack that is perfect for on-the-go. They are packed with protein from the turkey and hummus.

• Calories: 180
• Protein: 15g

Ingredients:

• 2 slices of deli turkey
• 2 tbsp hummus
• 1/4 cup shredded carrots

Instructions:

1. Spread the hummus on each slice of turkey.
2. Top with shredded carrots and roll up.

12. Hard-Boiled Eggs with Everything Bagel Seasoning

Hard-boiled eggs are a classic high-protein snack. Sprinkling them with everything bagel seasoning adds a delicious and savory flavor.

• Calories: 160 (for 2 eggs)
• Protein: 12g

Ingredients:

• 2 hard-boiled eggs
• 1 tsp everything bagel seasoning

Instructions:

1. Peel the hard-boiled eggs and sprinkle with everything bagel seasoning.

13. Roasted Chickpeas

Roasted chickpeas are a crunchy and satisfying snack that is packed with protein and fiber. You can customize the seasonings to your liking.

• Calories: 150
• Protein: 7g

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 tbsp olive oil
• 1/2 tsp paprika
• 1/4 tsp garlic powder
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pat the chickpeas dry with a paper towel.
3. In a bowl, toss the chickpeas with olive oil, paprika, garlic powder, salt, and pepper.
4. Spread the chickpeas on a baking sheet and bake for 20-25 minutes, or until crispy.

14. Edamame with Sea Salt

Edamame is a great source of plant-based protein. This simple snack is quick to prepare and delicious.

• Calories: 120
• Protein: 11g

Ingredients:

• 1 cup frozen shelled edamame
• Sea salt to taste

Instructions:

1. Cook the edamame according to package directions.
2. Sprinkle with sea salt before serving.

15. No-Bake Protein Balls

These protein balls are a perfect grab-and-go snack. They are packed with protein and healthy fats to keep you full and energized.

• Calories: 180 (for 2 balls)
• Protein: 10g

Ingredients:

• 1/2 cup rolled oats
• 1/4 cup vanilla protein powder
• 1/4 cup peanut butter
• 2 tbsp honey
• 1 tbsp chia seeds

Instructions:

1. In a bowl, combine all the ingredients.
2. Roll the mixture into small balls.
3. Refrigerate for at least 30 minutes before serving.

16. Chia Seed Pudding

Chia seed pudding is a delicious and nutritious snack that is packed with fiber and protein. Prepare it the night before for a quick and easy snack.

• Calories: 150
• Protein: 7g

Ingredients:

• 2 tbsp chia seeds
• 1/2 cup unsweetened almond milk
• 1 tsp maple syrup
• 1/4 cup mixed berries for topping

Instructions:

1. In a jar or container, whisk together the chia seeds, almond milk, and maple syrup.
2. Refrigerate for at least 2 hours, or overnight.
3. Top with mixed berries before serving.

17. Apple Slices with Peanut Butter and Cinnamon

A classic and simple snack that is both delicious and satisfying. The apple provides fiber, and the peanut butter provides protein and healthy fats.

• Calories: 200
• Protein: 8g

Ingredients:

• 1 medium apple, sliced
• 2 tbsp peanut butter
• A dash of cinnamon

Instructions:

1. Serve the apple slices with peanut butter for dipping.
2. Sprinkle with cinnamon for extra flavor.

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Disclaimer: Calorie and protein counts are approximate and may vary based on specific ingredients and portion sizes used.