30 High Protein Snacks – Healthy, Low Calorie & Carb

Last Updated on March 25, 2026

High protein snacks are one of the most underrated tools when it comes to fat loss, energy, and staying consistent.

I see this all the time with my clients, and honestly, this used to be me too.

You start your day with good intentions… and then life happens.

You don’t sleep well.
You’re stressed.
You grab something quick.
And suddenly you’re craving sugar, snacking all day, and feeling like you completely fell off.

But here’s the truth:

It’s not a lack of discipline. It’s unstable blood sugar.

When you’re not eating enough protein, your body is constantly looking for quick energy. That’s what drives cravings, energy crashes, and that “I need something sweet right now” feeling.

High protein snacks help stabilize your blood sugar, reduce cravings, support muscle tone, produce peptides, and make it significantly easier to stay on track… even when your routine isn’t perfect.

They’re not just for fitness. They’re for survival when life gets chaotic.

A lot of people are not eating enough protein. You can use my Protein Intake Calculator to see how much protein you should be eating daily for maximum benefits. Then use the following snacks to hit your protein goal while maintaining a calorie deficit.

High protein snacks that are also whole foods (nothing processed), minimal in carbs, and balanced in nutrients are one of the easiest ways to support fat loss and feel your best.

So let’s dig into the best high protein snacks…

 

Pin this to Pinterest so you’ll have it forever

 

30 High Protein Snacks

 

Hard-Boiled Eggs:  Boil eggs until firm, peel, sprinkle with salt and pepper, and enjoy as a quick and protein-packed snack.  Each egg contains 6 grams of protein and less than 1 gram of carbs, along with high levels of vitamins B12, D, and choline, plus healthy fats.  If you don’t like plain eggs, pickle your eggs and they taste so much better.

Turkey or Chicken Roll-Ups: Lay slices of turkey or chicken breast flat, spread with cream cheese or hummus, add sliced vegetables like cucumber or bell pepper, roll up, and enjoy chilled.  Each slice provides 6-8 grams of protein and 0-1 gram of carbs, and is low in fat and high in B vitamins and selenium.

Beef Jerky: Choose lean beef, marinate in a mixture of soy sauce, Worcestershire sauce, and spices, then dehydrate or bake until chewy for a savory snack on the go. An ounce offers 9-10 grams of protein and 2-3 grams of carbs, and is high in iron and zinc but watch for sodium and preservatives.

Tuna Salad:  Mix canned tuna with mayonnaise, diced celery, and a squeeze of lemon juice, season with salt and pepper, and serve over a bed of lettuce or as a sandwich filling.  A 3-ounce serving of tuna contains 20-25 grams of protein and 0-1 gram of carbs, and is rich in omega-3 fatty acids, vitamin D, and selenium.

Cheese Slices or Cheese Sticks:  Slice cheese of your choice and pair with apple slices or whole grain crackers for a satisfying combination of protein and fiber.An ounce contains 6-7 grams of protein and less than 1 gram of carbs, and is high in calcium, vitamin B12, and healthy fats.

Smoked Salmon: Serve thinly sliced smoked salmon on whole grain toast with a spread of cream cheese, capers, and fresh dill for a luxurious and protein-rich snack.  A 3-ounce serving provides 16-18 grams of protein and 0-1 gram of carbs, and is rich in omega-3 fatty acids, vitamin D, and B vitamins.

Cottage Cheese: Enjoy cottage cheese plain, or mix in cinnamon and stevia, or fresh fruit like berries and add a sprinkle of nuts or seeds for a balanced and satisfying snack.  A half-cup serving has 11-14 grams of protein and 3-5 grams of carbs, and is high in calcium, phosphorus, and B vitamins.

Cocktail Shrimp: Serve chilled with a squeeze of fresh lemon juice and a side of cocktail sauce for a refreshing and protein-packed appetizer.  A 3-ounce serving provides 20-24 grams of protein and 0 grams of carbs, and is high in selenium, vitamin B12, and omega-3 fatty acids.

Grilled Chicken Breast:  Marinate chicken breast in olive oil, garlic, and herbs, grill until cooked through, slice, and enjoy warm or cold in salads or wraps. A 3-ounce serving contains 24-26 grams of protein and 0 grams of carbs, and is low in fat and a good source of B vitamins and phosphorus.

 

 

Deviled Eggs: Halve hard-boiled eggs, scoop out yolks, mix with mayonnaise, mustard, and spices, then spoon mixture back into egg whites for a creamy and flavorful snack.  Each egg provides 6 grams of protein and 1-2 grams of carbs, and is high in choline, B vitamins, and healthy fats.  Here are 5 different Deviled egg recipes.

Greek Yogurt (Plain, Full-Fat): Top Greek yogurt with fresh berries, and cinnamon for a protein-rich and satisfying breakfast or snack.  A 6-ounce serving has 10-12 grams of protein and 6-8 grams of carbs, and is high in calcium, probiotics, and B vitamins.

Ham and Cheese Roll-Ups: Spread cream cheese or mustard on slices of deli ham, add a slice of cheese, roll up, and secure with a toothpick for an easy and low-carb snack.  Each roll-up provides 10-12 grams of protein and 1-2 grams of carbs, and is high in calcium, B vitamins, and healthy fats.

Almond Butter on Celery Sticks:  Spread almond butter into celery sticks and top with raisins or sliced almonds for a crunchy and protein-packed snack.  A tablespoon of almond butter offers 3-4 grams of protein and 3-4 grams of carbs (mostly fiber), and is high in healthy fats, vitamin E, and magnesium.

Olives and Cheese:  Pair olives with cubes of cheese like feta or cheddar for a Mediterranean-inspired snack rich in healthy fats and protein.  An ounce of cheese contains 6-7 grams of protein and 1-2 grams of carbs, and is high in healthy fats, vitamin E, and calcium.

Chicken or Turkey Meatballs:  Mix ground chicken or turkey with breadcrumbs, herbs, and spices, roll into balls, bake until golden brown, and serve with marinara sauce for dipping.  Each meatball provides 5-6 grams of protein and 0-1 gram of carbs, and is a good source of B vitamins, selenium, and phosphorus.

 

 

Egg Muffins:  Whisk eggs with diced vegetables and cheese, pour into muffin tins, and bake until set for a portable and customizable breakfast or snack. Each muffin has 6-8 grams of protein and 1-2 grams of carbs (depending on added vegetables), and is high in vitamins B12 and D, and choline.  Here’s a delicious Egg Muffin Recipe for you.

Tofu: Marinate tofu cubes in soy sauce, sesame oil, and garlic, then bake or pan-fry until golden brown and serve with a side of steamed vegetables for a vegan-friendly snack. A 3-ounce serving contains 8 grams of protein and 2 grams of carbs, and is a good source of iron, calcium, and isoflavones.

Greek Yogurt with Protein Powder: Blend Greek yogurt with a scoop of protein powder, fresh fruit, and a handful of spinach for a creamy and nutrient-dense smoothie bowl.  A serving provides 20-25 grams of protein and 6-8 grams of carbs, and is high in calcium, probiotics, and B vitamins.

Grilled Sausages: Grill sausages until cooked through, serve with a side of mustard or sauerkraut for a hearty and protein-packed snack or meal. Each sausage offers 12-15 grams of protein and 1-2 grams of carbs, and is high in B vitamins and iron but watch for sodium and preservatives.

Roast Beef Slices:  Layer roast beef slices with horseradish, lettuce, and tomato on whole grain bread for a satisfying and protein-rich sandwich.  An ounce contains 7-10 grams of protein and 0-1 gram of carbs, and is a good source of iron, zinc, and B vitamins.

Prosciutto-Wrapped Asparagus: Wrap asparagus spears in prosciutto, drizzle with olive oil, and roast until crispy for an elegant and flavorful snack, appetizer, or side dish.  Three spears provide 5-6 grams of protein and 1-2 grams of carbs, and are high in vitamins A, C, and K.

Rotisserie Chicken: Shred rotisserie chicken and toss with barbecue sauce for sliders or serve with a side of vegetables and dip for a quick and easy meal or snack.  A 3-ounce serving contains 24-26 grams of protein and 0 grams of carbs, and is low in fat and a good source of B vitamins and phosphorus.

Egg Salad: Mash hard-boiled eggs with mayonnaise, mustard, and chopped celery, season with salt and pepper, and serve on whole grain crackers or as a sandwich filling. Each 1/4 cup serving provides 6-7 grams of protein and 1-2 grams of carbs, and is high in choline, B vitamins, and healthy fats from eggs and mayonnaise.

Chicken Wings:  Toss baked or grilled chicken wings in buffalo sauce or barbecue sauce and serve with celery sticks and ranch dressing for a classic game-day snack.  A 3-ounce serving contains 20-25 grams of protein and 0-1 gram of carbs, and is high in B vitamins, phosphorus, and healthy fats; watch for sodium in seasonings.

 

 

Kabobs:  Thread cubes of steak, chicken, shrimp, and bell peppers onto skewers, brush with olive oil and spices, grill until charred and serve with tzatziki sauce for a flavorful meal or snack.  Each skewer offers 20-25 grams of protein and 2-4 grams of carbs (depending on veggies), and is rich in vitamins and minerals from both meats and vegetables, such as iron, zinc, and antioxidants.  Here’s a delicious Kabob Recipe for you.

Meatloaf Muffins:  Mix ground meat with breadcrumbs, egg, and spices, form into muffin tins, bake until cooked through, and serve with mashed potatoes or a side of vegetables.  Each muffin made with ground beef, chicken, or turkey provides 10-15 grams of protein and 1-2 grams of carbs, and is rich in B vitamins, iron, and zinc.

Shrimp Ceviche:  Mix shrimp with diced tomatoes, onions, cilantro, lime juice, and avocado, chill until flavors meld, and serve with tortilla chips or on a bed of lettuce for a refreshing and protein-packed snack.  A serving offers 20-24 grams of protein and 2-3 grams of carbs, and is high in vitamin C, selenium, and omega-3 fatty acids.  Here’s an amazing Ceviche Recipe for you.

Mussels or Clams:  Steam mussels or clams in white wine, garlic, and herbs until they open, discard any unopened shells, and serve with crusty bread for soaking up the flavorful broth.  A 3-ounce serving contains 18-20 grams of protein and 3-4 grams of carbs, and is high in iron, B vitamins, and omega-3 fatty acids.

Oysters: Serve chilled on a bed of ice with lemon wedges and cocktail sauce for a briny and protein-rich appetizer or snack.  6 medium-sized oysters contains approx. 8-10 grams of protein. Besides protein, oysters are also rich in vitamins and minerals such as zinc, vitamin B12, iron, and omega-3 fatty acids.

Avocado and Hummus: Spread hummus on avocado slices, sprinkle with paprika and a drizzle of olive oil, and enjoy as a creamy and nutritious snack or light meal.  This combination provides a balance of healthy fats, fiber, and protein, with approximately 5 grams of protein, 15 grams of healthy fats, and 10 grams of carbohydrates per serving.  Here’s a delicious Avocado & Hummus Recipe for you.

You’ll note that not all of these snacks have 30 grams of protein. Here’s how to fix it.

 

How to Increase Protein in your Snacks

 

Here’s where most women get stuck.

They snack… but they’re still hungry.
They eat… but still crave sugar.

That’s because most snacks are too low in protein to actually satisfy your body.

The goal is to aim for around 30 grams of protein when possible, or combine snacks to get there.

This is what helps stabilize your blood sugar, reduce cravings, keep you full longer, and support fat loss without feeling restricted.

Here are a few simple ways to upgrade your snacks:

• Greek yogurt + protein powder
• Cottage cheese + collagen or protein powder
• Protein shake + almond butter
• Turkey roll ups + cheese + veggies

You don’t need perfection. You just need better combinations.

My recommendations should help.

Incorporating high protein snacks into your daily routine is a simple yet effective way to boost your fitness and wellness. Whether you’re aiming to build muscle, manage your weight, or simply maintain a healthy lifestyle, these 30 high protein snacks offer a variety of delicious and convenient options to keep you satisfied and energized throughout the day.

With so many options there’s something for every taste and preference. By making these snacks a regular part of your diet, you’ll not only meet your protein needs but also enjoy the benefits of improved muscle recovery, increased satiety, and enhanced overall health. So go ahead and indulge in these nutritious snacks… your body will thank you for it!

Heads up!

There’s something I want you to keep in mind as you start increasing your protein.

Protein is foundational. Everyone needs it. But not every body responds to the same foods in the same way.

I see this all the time. Two people can eat very similar meals, and one feels energized and lean, while the other feels bloated, tired, or stuck.

That’s where Metabolic Typing comes in.

Your body has its own unique way of processing macronutrients, including different types of protein. Understanding that can make a big difference in how you feel and how your body responds.

If you want to learn more about your metabolic type, you can take my Metabolic Type Quiz where I break this down for you.

Leave me a comment and let me know which high protein snacks you love most.

Your Coach & Biggest Cheerleader,

 

Pin this to Pinterest so you’ll have it forever

 

If you liked this post you’ll also like:

• The Best Protein Powders for Weight Loss
• Protein intake calculator
• Foods Highest in Protein
• Protein Pancake Recipes
• Easy Egg Muffins Recipe
• 6 Deviled Egg Recipes