Low Calorie High Protein Snacks – DIY!

Low Calorie High Protein Snacks

So, I heard you like low calorie high protein snacks, right? Of course, because we’re all on this quest to either lose weight or build some muscle.

Well, let’s chat about something crucial in that journey – snacks. But not just any snacks – we’re talking about those magical low-calorie, high-protein bites that make our taste buds happy and support our fitness goals.

See, protein is like the superhero in our diet, helping out with muscle growth, keeping us full, and all that good stuff. But here’s the tricky part: a lot of protein-packed snacks out there can be sneaky high in calories. So, I’m on a mission to find the ones that are not only good for us but also won’t impact our calorie count too much.

Ready for the lowdown on some awesome snacks that’ll make your taste buds do a happy dance? Let’s dive in!

Benefits of High Protein Snacks

Benefits of High Protein Snacks

First off, let’s talk about protein – it’s like the superhero in your nutrition story, essential for building and fixing up muscles, bones, and all kinds of tissues in your body.

As someone who regularly hits the gym, I can firmly consent that protein, more exactly the protein shake is my real gym bro, sorry Stephen. It swoops in to mend and reconstruct your muscle tissue that takes a beating during exercise. But here’s the cool part – high-protein snacks aren’t just about flexing those muscles; they’re also your secret weapon for feeling full and satisfied.

You see, protein has this awesome ability to keep you feeling full for longer compared to carbs or fats. Translation: You’re less likely to go on a snack rampage when you’ve got these protein-packed goodies in your arsenal. And that’s not all – these snacks are like the guardians of your blood sugar levels. They play it cool, preventing those annoying energy crashes by taking their sweet time to digest, giving you a steady stream of energy throughout the day.

Oh, and there’s more – when you’re on a mission to shed some pounds, high-protein snacks step in as the defenders of your lean muscle mass. This is crucial because it keeps your metabolism in top-notch condition and ensures you’re not losing muscle while dropping weight.

So, in a nutshell, tossing some high-protein snacks into your diet is like giving your fitness goals a turbo boost, cranking up your energy levels, and just generally being your health’s biggest cheerleader.

Low calorie high protein snacks examples

high protein snacks

Here are some examples of low calorie high protein snacks that I think are interesting for you to have:

  1. Greek Yogurt with Fruit:
    • Description: Non-fat Greek yogurt paired with fresh berries, sliced banana, or a sprinkle of cinnamon.
    • Nutrition: A 6-ounce serving contains around 17 grams of protein and fewer than 100 calories.
  2. Hard Boiled Eggs:
    • Description: Convenient and portable, hard-boiled eggs are packed with protein.
    • Nutrition: One large egg contains around 6 grams of protein and only 78 calories.
  3. Protein Bars:
    • Description: Choose bars with minimal added sugars and ingredients, providing around 10-20 grams of protein per bar.
    • Nutrition: Pay attention to calorie and fat content.
  4. Edamame:
    • Description: Steamed soybeans high in protein and fiber.
    • Nutrition: One cup of edamame contains around 17 grams of protein and 150 calories.
  5. Hummus and Vegetables:
    • Description: Hummus paired with sliced vegetables like carrots, cucumbers, or bell peppers.
    • Nutrition: One tablespoon of hummus contains around 1 gram of protein and 25 calories.
  6. Roasted Chickpeas:
    • Description: Crunchy and satisfying, roasted chickpeas are high in protein and fiber.
    • Nutrition: One cup contains around 12 grams of protein and 200 calories.
  7. Cottage Cheese and Fruit:
    • Description: Low-fat cottage cheese paired with fresh fruit like peaches, pineapple, or blueberries.
    • Nutrition: A half-cup serving contains around 13 grams of protein and fewer than 100 calories.

Including these snacks in your diet can support your fitness goals by increasing satiety and maintaining energy levels.

How to make your own low calorie high protein snacks

how to make your own snacks

Yes, you can make them at home, If you’re feeling lucky, and have time, and all the ingredients and so on. Here is the list with some good recipes you may want to try:

  1. Protein Balls:
    • Ingredients: Protein powder, nut butter, oats, chia seeds, dried fruit.
    • Instructions: Combine ingredients to form a thick dough, roll into bite-sized balls, and refrigerate.
  2. Protein Smoothies:
    • Ingredients: Almond milk, protein powder or Greek yogurt, frozen fruit, spinach, nut butter.
    • Instructions: Blend ingredients until smooth, adding ice for desired thickness.
  3. Roasted Chickpeas:
    • Ingredients: Canned chickpeas, olive oil, seasonings (salt, pepper, cumin, paprika).
    • Instructions: Toss, roast at 400°F for 20-30 minutes until crispy.
  4. DIY Trail Mix:
    • Ingredients: Almonds, cashews, pumpkin seeds, dried fruit, dark chocolate chips, coconut flakes.
    • Instructions: Combine ingredients, mix, and store in an airtight container.
  5. Protein Bars:
    • Ingredients: Protein powder or nut butter, oats, honey, dried fruit.
    • Instructions: Press into a baking dish, bake at 350°F for 10-15 minutes, cut into bars, and store.

Creating your own snacks allows customization to your taste preferences, and it’s often more economical than store-bought options.



Incorporating low-calorie, high-protein snacks into your diet is a step towards a healthier lifestyle. Here are some tips to seamlessly integrate these snacks:

  • Plan Ahead: Devote some time to plan your snacks for the week, ensuring healthy choices are readily available even during busy moments.
  • Replace Less Healthy Options: Swap out high-calorie, low-nutrient snacks with the suggested alternatives to improve overall nutrition.
  • Pair with Produce: Combine high-protein snacks with fresh fruits or vegetables to meet nutrient needs and enhance satiety.
  • Mix and Match: Experiment with combining different snacks for varied flavors and textures.
  • Make it Part of Your Routine: Incorporate high-protein snacks into your daily schedule, especially during typical hunger periods.

Remember, these snacks complement a balanced diet consisting of fruits, vegetables, whole grains, lean proteins, and regular physical activity.


protein bar

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:

What makes a snack high in protein?

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.

Can I eat low calorie high protein snacks if I’m not trying to lose weight?

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.

Are there any high protein snacks that are vegetarian or vegan?

Yes, there are plenty of high protein snacks that are vegetarian or vegan. Examples include roasted chickpeas, edamame, nut butters, and tofu.

How many high protein snacks should I eat per day?

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.

Can high protein snacks be unhealthy?

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.

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