It can be difficult to find snacks that will leave you feeling full but also keep your calorie intake down. Luckily there are lots of high protein low calorie snacks that you can enjoy to boost your protein intake without putting too many extra calories into your day.
Greek yoghurt, boiled eggs, roasted chana and tofu are easy to prepare and a great way to eat healthier and get your weight under control. Choosing healthy snacks will really help you.
Table of Contents
15 High Protein Low Calorie Snacks
Here are some easy snack ideas to have at home, work or on the go!
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Boiled Eggs
A large boiled egg contains around 6g of protein and 70-80 calories. They’re easy to cook and a great option when you’re looking for an easy snack. Add some black pepper or eat with cucumber slices.
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Plain Greek Yogurt
A 170g serving of low-fat plain Greek yogurt contains between 15-18g of protein. Choose an unsweetened option and add some berries such as strawberries or blueberries for natural sweetness.
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Roasted Chana
A healthy, inexpensive Indian snack providing plant-based protein. Usually a small portion (25-30g) will give you around 5-6g of protein. Make sure to check the packet as amounts will vary.
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Low-Fat Cottage Cheese
A good source of protein. Half a cup of low-fat cottage cheese provides around 12-14g of protein. Add some diced cucumber, tomato and black pepper.
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Edamame
These are young soy beans providing plant-based protein. Half a cup of steamed or boiled shelled edamame provides around 9g of protein. Season with lemon juice and a little black pepper.
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Cucumber and Hummus
Hummus provides protein due to the chickpeas and tahini in it. Eat a small amount with cucumber or carrot sticks. This isn’t as high in protein as some dairy and soy options however it contains fibre and healthy fats.
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Tofu Cubes
Tofu is a great alternative to paneer. A 100g serving of firm tofu can provide around 10-15g of protein. Add some herbs and spices to your taste and either bake or gently cook.
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Low-Fat Milk
Low fat cow milk (240ml) will give you a good source of protein (approx. 8g). It will also give you calcium and other goodness. You can also try unsweetened fortified soya milk but the amount of protein varies.
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Tuna
This is an easy source of protein. Depending on the type of tuna you can get around 17-20g of protein in 75g. Look for tuna in water to avoid any extra oil. Be aware of guidelines around mercury. This is especially important if you are pregnant or have children.
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Steamed Sprouts
A simple Indian dish made by cooking sprouted moong. Serve with cucumber, tomato, coriander and lemon juice. It’s important to fully cook the sprouts as they may contain harmful bacteria if not cooked.
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Grilled Chicken Breast
Grilled chicken breast (skinless) makes a great source of protein. If you are a meat eater include a small portion of chicken breast. Approximately 85g cooked chicken breast will provide around 25-27g of protein. Season with herbs, lemon and black pepper.
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Egg Whites
The whites of an egg have a good amount of protein without having many calories. Most of the fat is contained within the yolk. 2 large egg whites contain around 7g of protein. This can be boiled or cooked as a simple white egg omelette.
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Moong Dal Chilla
This filling Indian snack is made using soaked green gram that has been blended and mixed with some ginger, coriander and spices. The amount of protein in this will depend on how much dal you use and the size of the chilla.
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Prawns
Cooked prawns are fairly low in calories but high in protein – you could eat about 20-24g of protein in 100g. They’re best cooked by grilling or steaming with some lemon, garlic and herbs.
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Plain Yogurt with Berries
Plain low-fat yogurt with a few berries is a quick and easy snack. The yogurt will give you protein and the berries will provide fibre and taste. Choose plain yogurt to cut down on sugar.
How to Choose Low-Calorie Protein Snacks
Some high protein foods may be high in calories. Protein bars, flavoured yogurts and snacks may contain added sugars, oils and high fat content.
Try to:
- Choose food that has a low amount of protein, calories, added sugar and portion size by looking at the nutrition panel.
- Choose plain yogurts and milks.
- Increase fibre by adding either a vegetable or fruit.
- Be careful with your portions of nuts, cheeses and peanut butters.
- Cook your food by boiling, steaming, grilling or baking rather than frying.
Can High Protein Low Calorie Snacks Help with Weight Loss?
They can help. Protein can help keep you feeling fuller which may help control your appetite. Low calorie snacks will help with controlling your calories.
But just having a high protein snack will not necessarily help you to lose weight. It depends on what you’re eating overall, how much exercise you do, how much you’re sleeping and how you live your life. Try to have healthy, balanced meals with the right portions.
Final Thoughts
Eggs, Greek yogurt, roasted chana, tofu, sprouts and chicken are easily available protein rich low calorie snack options. You do not need to buy any expensive protein bars and protein supplements.
Select a couple of options from below and pick what you like. A good snack should meet your nutritional requirements, take your food preferences into consideration and fit in with your lifestyle.
Saba Mirza is a Health, Wellness & Lifestyle Writer at Being Healthy Life with 3+ years of writing experience. She creates clear, informative, and reader-focused content covering health, wellness, nutrition, fitness, natural health, and lifestyle topics.
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Sameena Begum is a health, technology, and digital content reviewer who reviews selected articles to help ensure that information is presented clearly, accurately, and responsibly.
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Dr. Syed Imtiaz is a qualified medical professional with MBBS and MD qualifications and 5+ years of experience. As a Medical Reviewer at Being Healthy Life, he reviews selected health and wellness content for medical accuracy, clarity, appropriate context, and responsible presentation.
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