For those looking to lose weight or build muscle, low calorie high protein snacks can be a convenient and tasty way to support their goals.
Protein is a crucial component of a healthy diet, providing the building blocks for muscle growth and repair, as well as contributing to feelings of fullness and satiety.
However, many protein-rich snacks can also be high in calories, making it challenging to find healthy options that are both low in calories and high in protein.
In this article, we will explore a range of low calorie high protein snacks that can help to satisfy your hunger, boost your energy levels, and support your fitness goals.
From Greek yogurt with fruit to roasted chickpeas, we will provide ideas and recipes for healthy and delicious snacks that you can enjoy at home, at work, or on-the-go. Whether you’re looking to lose weight, build muscle, or simply make healthier food choices, these low calorie high protein snacks are a great place to start.
Benefits of High Protein Snacks
Including high protein snacks in your diet can provide a range of benefits to your health and well-being. Firstly, protein is a crucial nutrient that is required for building and repairing muscles, bones, and other tissues in the body.
Consuming adequate amounts of protein is especially important for those who engage in regular physical activity, as it can help to repair and rebuild muscle tissue that is damaged during exercise. In addition to muscle growth and repair, high protein snacks can also help to promote feelings of fullness and satiety, which can reduce your overall calorie intake and support weight loss goals.
This is because protein is more filling than carbohydrates or fat, which means that you are likely to eat less food overall when you consume high protein snacks. Furthermore, high protein snacks can help to regulate blood sugar levels and prevent energy crashes, as protein takes longer to digest than carbohydrates and helps to maintain a steady release of energy throughout the day.
Additionally, consuming high protein snacks can also help to preserve lean muscle mass during weight loss, which is important for maintaining a healthy metabolism and preventing muscle loss.
Overall, incorporating high protein snacks into your diet can be an effective way to support your fitness goals, improve your energy levels, and promote overall health and wellbeing.
Low calorie high protein snacks that you can try
Here’s a more detailed description of low calorie high protein snacks that you can tryat home anytime:
Greek Yogurt with Fruit: Greek yogurt is an excellent source of protein and can be paired with a variety of fruits to make a low calorie, high protein snack. One 6-ounce serving of non-fat Greek yogurt contains around 17 grams of protein and less than 100 calories. Top it with fresh berries, sliced banana, or a sprinkle of cinnamon for a flavorful and nutritious snack.
Hard Boiled Eggs: Hard boiled eggs are a convenient and portable snack that are packed with protein. One large egg contains around 6 grams of protein and only 78 calories. They can be boiled in advance and stored in the fridge for a quick and easy snack on-the-go.
Protein Bars: Protein bars are a popular snack option for those looking for a high protein, low calorie snack. There are many different types and flavors available, ranging from around 10-20 grams of protein per bar. Look for bars with minimal added sugars and ingredients, and avoid those that are high in calories or fat.
Edamame: Edamame, or steamed soybeans, are a plant-based snack that are high in protein and fiber. One cup of edamame contains around 17 grams of protein and 150 calories. They can be enjoyed as a standalone snack, or added to salads or stir-fries for an extra boost of protein and nutrients.
Hummus and Vegetables: Hummus is a flavorful dip made from chickpeas and other ingredients, and is a good source of protein and healthy fats. Pair it with sliced vegetables like carrots, cucumbers, or bell peppers for a low calorie, high protein snack. One tablespoon of hummus contains around 1 gram of protein and 25 calories.
Roasted Chickpeas: Roasted chickpeas are a crunchy and satisfying snack that are high in protein and fiber. One cup of roasted chickpeas contains around 12 grams of protein and 200 calories. They can be seasoned with a variety of spices for different flavor profiles, making them a versatile and tasty snack.
Cottage Cheese and Fruit: Cottage cheese is a good source of protein and can be paired with a variety of fruits to make a low calorie, high protein snack. One half-cup serving of low-fat cottage cheese contains around 13 grams of protein and less than 100 calories. Top it with fresh fruit like sliced peaches, pineapple, or blueberries for a delicious and healthy snack.
These low calorie high protein snack options provide a range of flavor profiles and nutrient profiles, making it easy to find one that fits your taste preferences and dietary needs. Incorporating these snacks into your diet can help to support your fitness goals, increase satiety, and maintain energy levels throughout the day.
How to make your own low calorie high protein snacks
Here’s a more detailed description of how to make your own low calorie high protein snacks:
Protein Balls: Protein balls are a quick and easy snack that can be made with a variety of ingredients. To make protein balls, combine a high protein base such as protein powder, nut butter, or Greek yogurt, with additional ingredients like oats, chia seeds, or dried fruit.
Mix the ingredients together until they form a thick dough, and then roll into bite-sized balls. Store the balls in the fridge or freezer for a convenient snack option.
Protein Smoothies: Protein smoothies are a delicious and nutritious snack that can be customized to your taste preferences. To make a high protein smoothie, blend together a base liquid such as almond milk or coconut water, with a high protein ingredient like protein powder or Greek yogurt, and additional ingredients like frozen fruit, spinach, or nut butter. Add ice if desired for a thicker texture, and blend until smooth.
Roasted Chickpeas: Roasted chickpeas are a crunchy and satisfying snack that can be made at home with just a few ingredients. To make roasted chickpeas, drain and rinse a can of chickpeas, and pat them dry. Toss the chickpeas with olive oil and seasonings of your choice, such as salt, pepper, cumin, or paprika. Spread the chickpeas out on a baking sheet and roast in the oven at 400°F for 20-30 minutes, or until they are crispy and golden brown.
DIY Trail Mix: Trail mix is a portable snack that can be made at home with a variety of ingredients. To make your own trail mix, combine a high protein base such as almonds, cashews, or pumpkin seeds, with additional ingredients like dried fruit, dark chocolate chips, or coconut flakes. Mix the ingredients together and store in an airtight container for a convenient snack option.
Protein Bars: Protein bars can be made at home with just a few ingredients, and are a convenient snack option for on-the-go. To make your own protein bars, combine a high protein base such as protein powder or nut butter, with additional ingredients like oats, honey, or dried fruit. Press the mixture into a baking dish and bake at 350°F for 10-15 minutes, or until the bars are golden brown. Cut the bars into individual servings and store in the fridge or freezer.
By making your own low calorie high protein snacks at home, you can control the ingredients and customize them to your taste preferences. These homemade snack options are typically less expensive than store-bought versions, and can be made in bulk for convenient snacking throughout the week.
Here are some tips for incorporating low calorie high protein snacks into your diet:
Plan ahead: Take some time to plan out your snacks for the week. This can help you stay on track and make healthy choices, even when you’re busy or on-the-go. Consider prepping your snacks in advance, so they’re easily accessible when hunger strikes.
Replace less healthy options: Instead of reaching for high-calorie, low-nutrient snacks like chips or candy, swap them out for low calorie high protein options. For example, instead of a bag of potato chips, try a serving of roasted chickpeas or a handful of almonds.
Pair with produce: Pairing your high protein snacks with fresh fruits or veggies can help you meet your daily nutrient needs and keep you feeling full and satisfied. Consider dipping carrot sticks in hummus or slicing up an apple and pairing it with a string cheese or a tablespoon of nut butter.
Mix and match: Don’t be afraid to mix and match your snacks to create a variety of flavors and textures. For example, you could pair a hard-boiled egg with a handful of grapes, or make a yogurt parfait with Greek yogurt, berries, and granola.
Make it part of your routine: Try to incorporate your high protein snacks into your daily routine. For example, if you tend to get hungry mid-morning or mid-afternoon, make sure to pack a healthy snack to bring to work or school.
Remember that incorporating low calorie high protein snacks into your diet is just one part of a healthy lifestyle. Be sure to also focus on consuming a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources, as well as engaging in regular physical activity.
Here are some references with links to supporting the information in this article:
“15 Best High-Protein Low-Calorie Snacks.” Prevention, 3 February 2021, https://www.prevention.com/food-nutrition/g20520271/high-protein-low-calorie-snacks/.
“10 High-Protein Snacks Under 150 Calories.” EatingWell, 3 June 2021, https://www.eatingwell.com/article/290632/10-high-protein-snacks-under-150-calories/.
Here are five FAQs about low calorie high protein snacks:
A snack that is considered high in protein is one that contains at least 5 grams of protein per serving. Foods like Greek yogurt, nuts, seeds, and lean meats are all great sources of protein.
Yes! High protein snacks can be a great option for anyone who is looking to maintain a healthy diet. Protein helps to keep you feeling full and satisfied, which can prevent overeating and snacking on less healthy options.
Yes, there are plenty of high protein snacks that are vegetarian or vegan. Examples include roasted chickpeas, edamame, nut butters, and tofu.
The number of high protein snacks you should eat per day depends on your individual nutrient needs and goals. As a general rule, aim to have one or two high protein snacks per day to help keep you feeling full and energized.
Yes, it’s possible for high protein snacks to be unhealthy if they are high in calories, saturated fat, or added sugars. Be sure to choose snacks that are both high in protein and low in calories and added sugars.