High protein low calorie snacks can be a brilliant addition to anyone's diet. They help to provide a perfect balance of satiety and nutrition that will support any and all fitness goals. Whether you're looking to build muscle, manage calorie intake or simply maintain a healthy lifestyle, high protein low calorie snacks can play a good role in your daily routine.
One of the greatest benefits of high protein snacks are that they have a brilliant ability to keep us fuller for longer. Protein is the most satiating macronutrient of them all. It takes longer to digest than carbohydrate and helps to curb hunger, which can help to reduce our overall calorie intake (you can learn more about macronutrients here). If you're looking for ways to dampen hunger cravings or to manage a sweet tooth, high protein low calorie snacks will make it much easier to stick to a balanced diet.
Not to mention, protein is essential for growth and repair. Whether you are a high performance athlete or an everyday fitness enthusiast, ensuring that you are providing your body with an adequate amount of protein is key. It will improve your overall sporting performance and also maximise your recovery between those sessions too. This becomes even more essential when you are in a calorie deficit or restricting calorie intake. Here muscle breakdown becomes more likely and increasing your protein intake will limit this from happening.
An added benefit is that many of the high protein low calorie snacks that are available are loaded with essential vitamins and minerals. These healthy high protein snacks can offer nutrient-dense options that will help boost energy levels without adding many additional calories. By adding these protein-packed snacks into your daily routine you will ensure you're meeting your protein needs while managing your calorie intake. This makes them a great choice for anyone looking to improve their health and well-being.
If you would like advice on managing your protein intake, check out our post exploring the best macro tracking apps of this year! Click here to check it out.
High protein low calorie snacks
Jerky
Jerky is made from lean meat that has been trimmed of fat, cut into strips, and then it is dried. It is delicious, incredibly convenient and loaded with protein.
Jerky is exceptionally high in protein. For example, 28 grams of beef jerky offers close to 10 grams of protein. This makes it a great option for high protein low calorie snacks!
If beef jerky isn't your kind of thing, you can find chicken, turkey, salmon and plant-based jerky varieties now. They are stocked in most super markets but our main takeaway here is to keep an eye out for added ingredients. Some will be loaded with sugar and other unnecessary ingredients.
If you're feeling brave, you can always try and make your own!
Tuna
As low calorie high protein snacks go, tuna is one of our favourites. A regular can of tuna is packed with 20 grams of protein! Incredibly filling and, once again, very convenient (especially if you grab the 'no drain' options).
It can be eaten on its own, or put into a salad to provide the perfect high protein low calorie meal that is both filling and nutritious.
Tuna is also loaded with vitamins and minerals, including vitamins A, B and D. Not to mention iron, potassium, selenium and phosphorous. See. A great choice!
Grilled chicken skewers
Grilled chicken skewer are a perfect high protein low calorie snack option because they can be the perfect blend of lean chicken breast and added flavour from seasonings or marinades.
As chicken breast is low in dietary fat, and therefore calories, while being packed fulled of protein, it is the perfect food for maintaining muscle mass and keeping you full between meals. Grilling up a batch will provide you with protein-filled snacks for days and, if you want to make them a little more exciting (and nutrient dense), pair them with your favourite vegetables too.
Hard boiled eggs
As low calorie high protein snacks go, hard boiled eggs are pretty up there on the 'popular gym bro' snack list! It's easy to see why. Incredibly convenient (if not a bit smelly) and each egg provides you with around 6 grams of protein whilst only being around 70 calories. Loaded with protein and healthy fats they will help keep you feeling full and satisfied.
Being rich in vitamin B12 and vitamin D they certainly tick a few boxes on the 'nutrient dense snacks' checklist.
Fruit with nut butter
Ok ok. Before you say it, I know that nut butters aren't the most protein-packed of food products. As high protein low calorie snacks go, peanut butter and almond butter certainly are on the lower end of the protein spectrum. However...
if you follow a plant-based diet, or opt for minimal animal-based products, it's all about finding extra protein wherever you can. This is where nut butters can come in handy. Mixed with some fruit or vegetable sticks, this can be a nutritious and convenient way to increase your protein intake throughout the day. You won't regret adding this one to your 'protein snacks on the go' repertoire.
Greek yoghurt
Greek yoghurt is an excellent choice for low calorie high protein foods. It's creamy and satisfying taste can be paired with fruit or a drizzle of honey to make it the perfect snack food. It usually contains are 10-15 grams of protein per 100 grams of yoghurt, which make it perfect for supporting muscle growth and recovery.
As an added bonus, it is rich in probiotics to help promote health digestion too. Perfect!
Cottage cheese
Cottage cheese is a great high protein low calorie snack that is perfect for anyone who is looking to keep calorie intake down without sacrificing satiety. Cottage cheese is high in casein protein, which is a slow digesting protein, that keeps you feeling much fuller for longer. It can be eaten alone or with oat cakes, fruit or other dishes.
There are also some great low-fat options that help to keep calorie intake lower too.
Roasted tofu
As high protein low calorie snacks go, roasted tofu is a fantastic option! It's really versatile and entirely plant based too. A cup of tofu will provide 20 grams of protein whilst being pretty low calorie in calories.
When you roast tofu, it becomes quite crispy on the exterior whilst remaining soft on the inside. On it's own, tofu can be a little blank. But it acts like a sponge so will absorb whatever delicious flavours you can throw at it! Vary things with savoury, spicy or sweet seasonings to keep it exciting.
Protein supplement
Protein powders often get a bad rep but they are an excellent high protein low calorie snack option! They are a concentrated source of protein that is also fairly low in calories (if you buy the right one). There are unlimited flavours to choose from and different forms depending on your preference and needs. Whey protein is the most bio-available (how efficiently it can be absorbed and utilised by your body) but there are casein and plant-based options that are also great options!
They can be used on their own as a shake or incorporated into smoothies and recipes to increase your protein intake. This makes them a practical solution for those looking to up their protein intake without adding excessive calories too. They are a good option especially for busy individuals or those with specific dietary goals.
High protein low calorie recipes
Tuna crunch wraps
Ingredients:
2 tortilla wraps
200g tuna from brine, drained
90g plain greek yoghurt
1 red pepper, sliced
Juice of half a lemon
How to make:
Drain the tuna, remove wraps and prepare the red pepper by deseeding and slicing into 1cm strips. In a bowl, combine the tuna, yoghurt and lemon juice with a crack of black pepper, mix together very well. Add the mixture equally over both tortilla and lay over slices of red pepper. Fold in sides, almost enough so they touch, but with an inch or so between them, so some of the filling still peeks out. Bring up the bottom flap, then continue to roll until the whole thing is secured. Slice in half and serve.
Turkey salad with mango
Ingredients:
60g spinach
60 rocket
250g cherry tomatoes, quartered
2 Lebanese cucumbers, cut into half moons
2 mangos, cut into cubes
5g mint leaves, diced
60g Greek yoghurt
1 tbsp lemon juice
200g turkey breast slices
How to make:
Toss together the spinach, rocket, cherry tomatoes, cucumber and mango. In a small bowl, mix together the mint leaves, lemon juice and Greek yoghurt. Arrange turkey on top of the salad and drizzle with mint dressing.
Egg salad platter
Ingredients:
12 medium eggs
1 tsp olive oil
2 tbsp French vinaigrette
180g sweet potato, cubed 1cm
30g reduced-fat feta, crumbled
75g red onion, diced
1/2 red pepper, chopped
60g spinach
How to make:
Boil a kettle and add its contents to a large saucepan. Add the eggs and boil for 5-6 minutes. Transfer the eggs to cold water, when cool, peel and halve. Meanwhile, add the sweet potato, onion, red pepper, and oil to a non-stick frying pan over medium-high heat, season and fry until the veggies soften for 12-15 minutes. Place the spinach onto a platter, add the sweet potato mixture on top with the halved eggs, spread the dressing and decorate with the cheese.
Chicken noodle stir fry
Ingredients:
600g chicken thighs, skinless and boneless, sliced
250g dried egg noodle nests
1 tbsp groundnut oil
80ml ketjap manis
2 red peppers, deseeded and sliced
How to make:
Place the noodles in a large heatproof bowl. Cover with boiling water and set aside for 2 to 3 minutes to soak. Use a fork to separate the noodles and drain.
Meanwhile, heat the oil in a wok or large frying pan over a high heat and had half of the chicken. Stir fry for three minutes until cooked through and transfer to a plate, repeat with the remaining chicken. Return the transferred chicken and the juices to the pan with the other half you’ve cooked. Add the drained noodles, ketjap manis and red pepper stir
frying for another 2 to 3 minutes until fully heated through and coated. Divide amongst bowls and serve.
Key lime protein shake
Ingredients:
115 grams Fat free cottage cheese
1 Scoop vanilla protein powder
1 tablespoon Lime juice
5 to 10 Ice cubes
350 millilitres cold water
2 to 4 packs Stevia (or 1⁄4 -1 teaspoon sweetener of choice)
2 or 3 drops Green food colouring, or a handful of spinach to make it green.
Optional:
1 tablespoon sugar free vanilla instant pudding mix
1⁄2 teaspoon xanthan gum
1 digestive biscuit crushed into crumbs
How to make:
Add everything into a blender and whizz up until rich and creamy. Add the water and ice cubes gradually, until you reach your desired consistency, the addition of the pudding mix and/or gum will also yield a thicker, creamier end result.
Top with sprinkles of the crushed biscuit and enjoy!
French toast protein smoothie
Ingredients:
115 grams Fat free cottage cheese
1 scoop vanilla protein powder
1 teaspoon Maple extract (or 2 tablespoons sugar free maple syrup)
1⁄2 teaspoon Cinnamon
Pinch Nutmeg or pumpkin pie spice
3 to 5 Stevia packets or sweetener of choice
240 millilitres cold water
Handful Ice Cubes
1⁄2 teaspoon Xanthan gum (optional)
How to make:
Add half the water and ice into your blender. Add the remaining ingredients and blitz to form a smooth, rich consistency. Continue to add water if you desire a slightly thinner texture or ice for a thicker
result. Adding the optional butter or Xanthan gum will also add further depth and thickness. This is great topped with a couple of spoonful’s of fat reduced or dairy free
whipped cream, and a pinch of cinnamon.
Frequently asked questions:
What are the best high protein low calorie snacks?
High protein low calorie snacks include jerky, greek yoghurt, eggs, nut butters, tofu and protein supplements. All of these can be great high protein snack options!
How to make high protein low calorie snacks at home?
You will find some great low calorie snack recipes listed below. You can find a free recipe book on our resources page with some recipe ideas too.
Are high protein low calorie snacks good for building muscle?
Absolutely! High protein low calorie snacks will leave you with even more room for calorie and nutrient dense meals throughout the day!
Where to buy high protein low calorie snacks?
Most supermarkets will have plenty options to choose from. Use our list of foods above or reach out to us here if you have any further questions or need our support.
There you have it!
High protein low calorie snacks can be the perfect addition to your daily routine for anyone looking to improve their diet, whether your goal is to lose weight, build muscle, or simply maintain a healthier lifestyle. These snacks will give you the perfect balance of satiety and nutrition. We hope you find these suggestions helpful and if you would like help from our coaches to set up your perfect diet, click here to get in touch or you can click here to see what our clients are saying about us?
If you are looking for some more high protein options, you'll love our protein smoothie recipes. You can also grab yourself a free recipe book full of nutrient dense recipes on our resources page.
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