In today’s fast-paced world, finding snacks that are nutritious, satisfying, and low in calories can feel like a challenge. Whether you’re trying to build muscle, lose weight, or simply stay energized, protein-packed snacks are your secret weapon. But what if you could enjoy these snacks without blowing your calorie budget?
Thank you for reading this post, don’t forget to subscribe!In this guide, we’re sharing 10 high-protein snacks under 200 calories—all easy to make, delicious, and perfect for busy lifestyles. From sweet to savory, meal-prep-friendly to grab-and-go, these snacks will keep you full, focused, and fueled. Let’s dive in!
Why High-Protein Snacks?
Protein isn’t just for bodybuilders. Here’s why it should be a staple in your snacking routine:
- Curbs hunger: Protein increases satiety hormones, helping you feel fuller longer.
- Boosts metabolism: It has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it.
- Supports muscle repair: Critical for recovery after workouts or daily activity.
- Balances blood sugar: Prevents energy crashes and sugar cravings.
What Makes a Snack “High-Protein”?
For this list, we’ve defined “high-protein” as snacks providing at least 10 grams of protein per serving, all under 200 calories. These snacks also prioritize:
✅ Whole foods: Minimal processed ingredients.
✅ Dietary flexibility: Vegan, gluten-free, and dairy-free options included.
✅ Quick prep: Most recipes take 5 minutes or less.
10 High-Protein Snacks Under 200 Calories
1. Greek Yogurt with Berries & Almonds
Calories: 180 | Protein: 18g
Ingredients:
- ½ cup non-fat Greek yogurt (12g protein)
- ½ cup mixed berries (blueberries, raspberries)
- 1 tbsp sliced almonds
- Optional: Dash of cinnamon or drizzle of honey (adds 10-20 calories).
Why It Works: Greek yogurt is a protein powerhouse, while berries add fiber and antioxidants. Almonds provide healthy fats for sustained energy.
Pro Tip: Use unsweetened yogurt to avoid added sugars.
2. Hard-Boiled Eggs with Everything Bagel Seasoning
Calories: 140 | Protein: 12g
Ingredients:
- 2 hard-boiled eggs
- Sprinkle of everything bagel seasoning
Why It Works: Eggs are a complete protein source, and the seasoning adds a savory crunch without extra calories.
Pro Tip: Prep a batch of eggs at the start of the week for grab-and-go convenience.
3. Cottage Cheese & Pineapple
Calories: 160 | Protein: 14g
Ingredients:
- ½ cup low-fat cottage cheese
- ½ cup fresh pineapple chunks
Why It Works: Cottage cheese is rich in casein protein (slow-digesting), while pineapple adds natural sweetness and vitamin C.
Dietary Swap: Use dairy-free cottage cheese for a vegan option.
4. Edamame with Sea Salt
Calories: 190 | Protein: 17g
Ingredients:
- 1 cup steamed edamame (in pods)
- Sprinkle of sea salt or chili flakes
Why It Works: Edamame is a plant-based protein superstar, offering all nine essential amino acids. Plus, the act of shelling slows down eating, promoting mindfulness.
Pro Tip: Buy pre-portioned frozen packs for quick microwaving.
5. Turkey & Avocado Lettuce Wraps
Calories: 195 | Protein: 15g
Ingredients:
- 2 slices nitrate-free turkey breast
- ¼ avocado, sliced
- 2 large lettuce leaves (butter or romaine)
- Optional: Mustard or hot sauce
Why It Works: Lean turkey pairs with creamy avocado for a satisfying, low-carb snack.
Dietary Swap: Use tofu slices or hummus for a vegan version.
6. Protein-Packed Chocolate Pudding
Calories: 170 | Protein: 20g
Ingredients:
- 1 scoop chocolate protein powder (whey or plant-based)
- ½ cup unsweetened almond milk
- 1 tbsp chia seeds
- Optional: Top with cacao nibs
Why It Works: Mix protein powder and chia seeds for a dessert-like treat that’s rich in fiber and muscle-building protein.
Pro Tip: Let it sit in the fridge for 10 minutes to thicken.
7. Tuna Salad Cucumber Bites
Calories: 180 | Protein: 16g
Ingredients:
- 1 can tuna (in water, drained)
- 1 tbsp Greek yogurt (instead of mayo)
- ½ tsp Dijon mustard
- Sliced cucumbers
Why It Works: Tuna is low-calorie yet high in protein and omega-3s. Cucumbers add crunch and hydration.
Dietary Swap: Use mashed chickpeas for a vegan alternative.
8. Peanut Butter Banana “Sushi”
Calories: 190 | Protein: 10g
Ingredients:
- 1 small whole-grain tortilla
- 1 tbsp natural peanut butter
- ½ banana
Why It Works: Whole grains and peanut butter provide sustained energy, while banana adds natural sweetness.
Pro Tip: Add a sprinkle of cinnamon for extra flavor.
9. Roasted Chickpeas
Calories: 150 | Protein: 10g
Ingredients:
- ½ cup canned chickpeas (rinsed and dried)
- ½ tsp olive oil
- ¼ tsp smoked paprika
- ¼ tsp garlic powder
Why It Works: Chickpeas are fiber-rich and crispy when roasted. Customize with your favorite spices!
Pro Tip: Air-fry at 400°F for 12 minutes for extra crunch.
10. Chocolate-Covered Almonds
Calories: 200 | Protein: 11g
Ingredients:
- 1 tbsp dark chocolate chips (melted)
- 15 almonds
- Optional: Sprinkle of sea salt
Why It Works: Dark chocolate provides antioxidants, while almonds deliver protein and healthy fats.
Pro Tip: Use sugar-free chocolate chips to reduce calories.
Meal Prep Tips for High-Protein Snacks
- Batch cook proteins: Hard-boil eggs, grill chicken, or roast chickpeas for the week.
- Portion control: Use small containers or bags to avoid overeating.
- Freeze smoothie packs: Pre-portion protein powder, fruits, and veggies for quick blending.
- Sweet tooth fix: Keep dark chocolate-covered almonds or protein bars on hand.
FAQs
Q: Can I eat these snacks on a keto diet?
A: Yes! Focus on snacks like hard-boiled eggs, turkey wraps, and roasted chickpeas (in moderation).
Q: Are these snacks vegan-friendly?
A: Many are! Opt for plant-based options like edamame, chickpeas, or vegan protein pudding.
Q: How do I keep snacks under 200 calories?
A: Stick to portion sizes, use low-calorie bases (like lettuce or cucumbers), and avoid sugary add-ons.
Q: Will these snacks help with weight loss?
A: Yes! Protein reduces hunger and preserves muscle mass, which supports healthy metabolism.
Nutritional Notes
- Calorie counts are approximate and may vary based on brands and portion sizes.
- Protein sources: Mix animal and plant-based proteins for a balanced amino acid profile.
- Allergens: Always check labels for gluten, nuts, or dairy if you have dietary restrictions.
Final Thoughts
Eating healthy doesn’t mean sacrificing flavor or satisfaction. With these 10 high-protein snacks under 200 calories, you can nourish your body, crush cravings, and stay on track with your fitness or weight loss goals.
Pro Tip: Pair these snacks with a glass of water or herbal tea to enhance fullness!
Ready to Get Started?
Save this guide, prep a few snacks tonight, and thank yourself tomorrow when hunger strikes!
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Explore More:
- 7 Easy Meal Prep Ideas for Weight Loss
- The Best Plant-Based Protein Sources
- How to Boost Metabolism Naturally
By Sofia Jonhson, Certified Nutrition Coach
Disclaimer: Consult a healthcare provider before making dietary changes. Nutritional values are estimates.
With these tips and recipes, you’re ready to snack smarter, stay energized, and conquer your day—one protein-packed bite at a time! 🥑💪
