15 High-Protein, Low-Calorie Snacks to Gain Muscle and Lose Fat

Traditional snacks (think: chips, crackers, granola bars) are high in sugar and calories and typically low in protein. Which means you get a spike in blood sugar and then a crash, and you’re left feeling hungry shortly after. AKA a recipe for weight gain.

In an attempt to eat less, especially inflammatory junk food that doesn’t even satiate my hunger, just my cravings, I’ve mostly stopped snacking.

But when I do snack, I make sure to reach for something that’s high in protein and low in added sugar.

Protein is an essential building block of muscle, bones, skin, hair, and nails.

Guidelines recommend ~ 1 gram of protein per 1 pound of bodyweight. If you weigh 110 pounds, you should eat ~ 100 grams of protein per day for optimal health.

I’m all about simple, easy, and minimal ingredients, which is what all of these high protein snack ideas are.

So put down that protein bar and grab one of these yummy protein snacks instead. 🙂

The nutrition facts are dependent on the specific ingredients you use, but the ones I’ve provided should give a fairly accurate representation of the protein and calorie count for each snack.

1. Jerky

Jerky is one of my favorite snacks because it’s high in protein and very low in calories. And it’s tasty. One serving is 9 grams of protein and only 70 calories!! It’s pretty hard to beat that.

Serving size: 1 ounce

Protein: 9 grams

Calories: 70

2. Meat Sticks

If you need something a little more on-the-go friendly, meat sticks are a great option. I love throwing these in my pack when I go on hikes.

Serving size: 1 stick

Protein: 10 grams

Calories: 100

3. Turkey Roll-Ups

Ah, a childhood classic. All you need is lunch meat and cheese and you’ve got yourself a high protein snack full of nostalgia. If you don’t eat dairy, dairy-free cheese works great (although may contain less protein and more calories).

These can easily be made ahead of time so all you gotta do is grab it and eat it when you’re needing a snack.

Serving size: 1 roll up

Protein: 11 grams

Calories: 120

4. Yogurt Bowl

Yogurt is so versatile, and yogurt bowls are so easy to whip up. All you need is some yogurt and toppings and you’re good to go.

If you feel like you eat the same toppings on your yogurt and want to switch it up, here are 10 different ways to top your yogurt bowl.

Serving size: 3/4 cup yogurt

Protein: 16.4 grams

Calories: 206

5. Yogurt Bark

Yogurt is great, but if you want something with a more solid texture, yogurt bark is the way to go.

Simply spread some yogurt on a baking sheet, freeze, then enjoy. Or you can get a little fancy with it and add toppings, like fruit or nuts, or this key lime pie yogurt bark. So good, especially in summer.

Serving size: 1/6 of recipe

Protein: 13 grams

Calories: 201

6. Chocolate Peanut Butter Frozen Yogurt Pops

If you’re looking for something a little sweeter, this recipe will satisfy ALL of your cravings AND give you a decent serving of protein.

It’s a great snack, but it’s also a great dessert!

You can use any kind of yogurt in this, but I recommend either Greek yogurt or a dairy-free yogurt with protein. You can even add your own protein powder to the yogurt to get those numbers up.

Serving size: 1 yogurt pop

Protein: 6 grams

Calories: 180

7. Peanut Butter Yogurt Dip with Apples

Turns out yogurt makes a delicious dip base.

You could simply dip fruit into yogurt, or you can mix in some peanut butter to make a yummy peanut butter yogurt dip for your apple. 

This is super simple to whip up and even makes a great appetizer for parties.

Serving size: 1/4 recipe (excludes apple)

Protein: 9 grams

Calories: 141

8. Cottage Cheese

Cottage cheese has been going VIRAL for being a healthy, high-protein snack. And we can’t forget about its versatility.

Like this viral cottage cheese toast with honey chili oil.

Serving size: 1 piece of toast

Protein: 13 grams

Calories: 200

9. Cheese

Honestly, sometimes you just want a piece of cheese and nothing else, and that’s okay. Cheese is a great quick, high protein snack you can easily eat on the go.

Pair with some nuts and dried fruit (so basically trail mix) and you have yourself a sophisticated, filling little snack.

Serving size: 1 piece

Protein: 5 grams

Calories: 90

10. Hard Boiled Eggs

Quick? Check.

Easy? Check.

Make ahead? Check.

High in protein? Check.

Hard boiled eggs are a great high protein, low calorie snack. Make a batch and you’re set for the week. You can eat them by themselves or with some toast. Whatever you fancy!

Serving size: 1 egg

Protein: 6 grams

Calories: 70

11. Egg Bites

Egg bites are great for breakfast and for a quick high-protein snack. If you want even more protein, you can add more cheese or some meat.

Serving size: 2 egg bites

Protein: 17.7 grams

Calories: 241

12. Egg Salad

Egg salad is a nice little spin on eggs with some added flavor. You can make it into a sandwich, wrap, or use it as a dip with some crackers.

Serving size: 1/8 recipe

Protein: 5.5 grams

Calories: 160

13. Tuna Salad

There are so many things you can do with tuna — tuna salad with crackers, tuna salad sandwich, tuna salad with pasta, tuna dip. Really, the possibilities are endless.

Whatever you choose, you can’t go wrong. A single can of tuna contains 20 grams of protein and only 90 calories.

Serving size: 1 can tuna

Protein: 20 grams

Calories: 90

14. Smoked Salmon & Cucumber Bites

Smoked salmon is great on its own, but these smoked salmon, avocado, and cucumber bites are on a whole other level. Totally worth the few extra minutes they take to put together.

Serving size: 3 bites

Protein: 9 grams

Calories: 138

15. Salami, Cheese, & Crackers

These are basically an adult lunchable and honestly, they slap.

You can use any meat and cheese you like here, but I personally prefer peppered salami. 👌🏼

Serving size: 1 ounce salami, 28 grams cheese, 16 grams crackers

Protein: 14 grams

Calories: 280