Top 10 Low-Calorie Snacks That Are High in Protein

Hard-Boiled Egg

A quick, gluten-free snack with each large egg providing 6g of protein and healthy fats. Egg whites offer 4g–5g of protein with almost no fat.

Beef Jerky

High-protein, low-calorie snack available in various meats like turkey or salmon. Watch for sodium content if monitoring salt intake.

Lean Turkey and Pretzel Twists

Deli turkey slices offer 2.4g of protein per slice. Pair with pretzels for a balanced snack. Roll turkey slices with vegetables for added nutrients.

Cottage Cheese With Blueberries and Muesli

Provides 11g of protein in a 3.5-ounce serving. Top with blueberries and muesli for added flavor and texture. Choose gluten-free muesli for allergen-sensitive diets.

Peanuts and Semi-Sweet Chocolate Chips

A satisfying mix for 9g of protein per serving. Ensure chocolate chips are allergen-free if needed. Consider dark chocolate for a healthier option.

Chia Pudding

Rich in fiber and omega-3s, offering 4.7g of protein per ounce. Customize with flavors like Peanut Butter Cup Chia Pudding. Use almond milk for a dairy-free alternative.


Soybeans packed with 18.4g of protein per cup. Ideal for a savory, low-calorie snack. Season with sea salt and a dash of lemon juice for extra flavor.

DIY Chocolate Milk

A low-calorie, high-protein option for chocolate cravings. Check labels for allergens like gluten. Use lactose-free milk for those with dairy sensitivities.

Chilled Shrimp

Light and protein-rich, providing about 20g of protein per 3-ounce serving. Ideal for a quick, meaty snack. Dip in a homemade cocktail sauce for added zest.

Grab-and-Go Grain Salad

Convenient salads with grains and lentils, offering around 12g of protein per serving. Opt for gluten-free options if needed. Add diced avocado for healthy fats.

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