Snacking does not have to derail your goals. These eight options deliver a solid protein hit without stacking on excess calories.
1. Greek Yogurt (plain, 3/4 cup)
Around 130 calories and 15-20g of protein depending on the brand, plain Greek yogurt is one of the most protein-dense snacks available. Add berries for natural sweetness instead of flavored varieties loaded with added sugar.
2. Two Hard-Boiled Eggs
About 140 calories and 12g of protein, portable, simple, and satisfying, hard-boiled eggs are an easy make-ahead option for the week.
3. Cottage Cheese (1/2 cup)
Roughly 90-100 calories and 12-14g of protein, cottage cheese is high in casein protein specifically, which digests slowly and can help with satiety between meals.
4. Edamame (1 cup, shelled)
About 190 calories and 17g of protein, plus fiber, edamame is one of the best plant-based options on this list and works well lightly salted, straight from the freezer bag.
5. Turkey Roll-Ups
Two to three slices of turkey breast wrapped around a piece of low-fat cheese comes in around 150 calories with 18-20g of protein, minimal prep required.
6. Tuna on Cucumber Slices
A small can of tuna (packed in water) mixed with a little Greek yogurt instead of mayo, served on cucumber rounds, lands around 130-150 calories with roughly 20g of protein.
7. Protein Smoothie (small)
A modest smoothie with a scoop of protein powder, unsweetened almond milk, and half a banana comes in around 150-180 calories with 20-25g of protein, a good option when you are short on time.
8. Roasted Chickpeas (1/2 cup)
Seasoned and oven-roasted chickpeas offer a satisfying crunch for around 140 calories and 7-8g of protein, plus fiber that helps with fullness.
The Bottom Line
The common thread across these snacks, consistent with USDA MyPlate protein guidance, is real, minimally processed food with a meaningful protein-to-calorie ratio, which tends to keep you fuller for longer than a similarly-sized carb-heavy snack.
This article is for general informational purposes and is not a substitute for advice from a qualified healthcare provider or registered dietitian.
Frequently Asked Questions
How much protein should a snack actually have?
There is no strict rule, but aiming for at least 10-15g of protein in a snack tends to noticeably improve satiety compared to snacks with little to no protein.
Are protein bars a good alternative to these?
Some are, but many are closer to candy bars with added protein, check the sugar and total calorie content, not just the protein number on the label.
Can I eat these if I am trying to lose weight?
Yes, high-protein snacks under 200 calories fit well into most calorie deficits, use our Calorie Calculator to see how they fit your specific daily target.
Fit these into your daily plan
Find your daily calorie and macro targets first.