13 Easy and Healthy High Protein Low Calorie Snack Recipes
- Updated on Oct 16, 2022
When hunger hits and you haven’t got the time to put together a full meal, a high protein low calorie snack is just what you need!
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Let’s face it guys, snacks don’t get the best rep. Most options out there are packed with calories and fats in amounts that don’t align with your health goals.
Many people try to avoid snacking overall, starving themselves till their next meal but if you’re a busy person, the hunger pangs can be kinda hard to ignore.
The fast food joint might be right by the corner and before you know it, you might find yourself strutting down their pavement or going to their drive-through to make an order.
The bad news is, that order could be the first in a long line of many ones that could put your health, muscle gain or weight loss targets and ultimately, whole body goals in jeopardy.
Sounds pretty tragic, right? I even had to stop myself from tearing up but the good news is things don’t have to be that way.
13 High Protein Low-Calorie Snacks for the Win!
With the help of HTFU’s resident nutritionist, James, and my badass scouting skills, I’ve been able to compile a lip-smacking protein-packing list of high-protein snacks that are both healthy and satiating (we also have a different compilation that focusses solely on low calorie snack recipes).
These snacks alongside the meals in our high protein meal plan provide you with so much protein, you’ll be sure to feel fuller for longer and meet or even beat your required daily intake of protein!
But, before you go through the compilation, you must be wondering what kind of low-calorie high protein snack made our cut. The rules were that each treat:
- contains about 15 grams of protein in every 250kcal portion and wholegrain carbs rather than refined ones or empty calories;
- can’t be any more than 250kcal per serving;
- has less than 8g of saturated fat, 20g of fat overall and is filled with heart-healthy fats and important nutrients instead;
- is filled with natural and healthy ingredients like fruits and veggies.
And last but not least, they have got to taste absolutely amazing. Wondering what that must look like? Scroll through to see!
Stay healthy and satisfied with these 13 healthy protein snacks for weight loss!
1. Best Savoury Ricotta Muffins
Bonus: the olives, sundried tomatoes and cheese gives this low-fat snack many wonderful and distinctive flavours
Mediterranean Baked Ricotta Muffins. High protein meets high flavour in these delicious ricotta muffins, perfect as a filling snack or post-gym meal.
2. Japanese Silken Tofu – Hiyayakko
Bonus: super easy and tasty 10-minute snack
This melt-in-your-mouth Japanese silken tofu recipe is a quick and refreshing snack or side dish that’s full of flavour.
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
3. Best Easy Omelette Recipe
Bonus: serving this with a filling is the best way to make this all the more hearty
Trying to make the perfect omelette? This protein-packed snack, our easy omelette recipe, has got your back!
4. Asian-Style Easy Egg Muffins
Recipe by: HurryTheFoodUp
Bonus: if you’re not one for dairy, these egg muffins are a great option for you!
These Asian-Style Easy Egg Muffins are beautifully different. The carrot and ginger are a fresh and zippy combo and the soy sauce rounds it all up! Enjoy
5. Easy Sweetcorn Fritters
Bonus: top this off with some baby leaf salad and sour cream!
Sweetcorn fritters can be made for any weeknight tea with the family. Served as a main or side dish, they’re so yummy!
6. Low Carb Egg Muffins
Bonus: a cheesy keto-friendly snack with enough protein
Looking for a high-protein, low-carb treat? Try these egg muffins – 1 amazing recipe, 4 tantalising flavours!
7. Soy Sauce Eggs
Bonus: hard-boiled eggs are so last season
More high-quality protein and flavour? Check. These flavourful soy sauce eggs with jammy yolks are beyond addictive!
8. Italian Breakfast Egg Muffins
Bonus: you can either use regular or low feta cheese if you prefer
Fresh basil, salty feta, tangy sun-dried tomatoes and sweet cherry tomatoes: that’s the beautiful combo that gives these breakfast egg muffins the name ‘Italian Style’.
9. Silken Tofu with Radish & Basil
Bonus: a rich and creamy side dish, snack, or dessert
This Japanese silken tofu with radish and basil has spice and crunch that go perfectly with the soft and creamy tofu!
10. Easy Crispy Air Fryer Tempeh
Protein: 19g
Calories: 260kcal (this might contain ten extra calories than our recommended count, but it’s such a damn great snack we just had to include!)
Ready in: 17 minutes
Recipe by: VeganPunks
Bonus: marinate this first before airfrying!
Crispy Air Fryer Tempeh only needs three ingredients and takes 15 minutes to make! It’s perfect for adding extra protein to stir-fries and curries. With both oil-free and low-oil options, this air-fried tempeh will really hit the spot!
11. Air Fryer Chickpeas
Protein: 13g
Calories: 248kcal
Ready in: 20 minutes
Recipe by: MomFoodie
Bonus: make this with olive oil, any other flavourful oil or a mild oil.
Crispy air fryer chickpeas are a budget-friendly, healthy snack you can make in minutes (if you like the sound, you need to check out all our savory vegan chickpea recipes!)!
12. Kala Chana Salad
Protein: 20.8g
Calories: 150kcal
Ready in: 25 minutes
Recipe by: VegBuffet
Bonus: this snack is filled with over twenty grams of plant-based protein!
This Black Chana Salad recipe gathers in no time and is a high protein salad fused with tangy and spicy flavors and can be had as a light breakfast, evening meal or easy snack (if you like the sound of this, you need to try some of these low calorie salad recipes).
13. Smashed Cucumber and Edamame
Bonus: a 10-minute vegan-friendly snack!
Try this oriental-inspired smashed cucumber and edamame recipe, a quick high-protein snack to have at home or on the go!
I love serving these in mason jars but you can try yours out with a nice bowl too. Give it a whirl and tell me how it went!
Equipment
Ingredients
- 1 small persian cucumber (or 1 pickling cucumber)
- 2 tbsp soy sauce
- ½ tbsp rice vinegar (or lemon juice)
- 1 tsp sugar
- ¼ tsp chili flakes
- 1 tsp sesame oil (or olive oil)
- Salt to taste
- 1 cup edamame, pre-cooked
- 1 tsp sesame seeds
- 1 tbsp cilantro/coriander, fresh (chopped)
Instructions
- Slice the cucumber in half, lengthwise. Place the cucumber, cut side facing down, and smash it, applying pressure with the back of a knife against the cucumber or smacking it until it starts to split. Then slice the cucumber into small pieces of 1 cm.1 small persian cucumber
- In a small bowl mix soy sauce, rice vinegar, sugar, chili flakes, sesame oil, and 1 tsp of water. If necessary, add salt to taste.2 tbsp soy sauce, ½ tbsp rice vinegar, 1 tsp sugar, ¼ tsp chili flakes, 1 tsp sesame oil, Salt to taste
- Fill two small mason jars with the cucumber and edamame. Add dressing, mix and top with sesame seeds and chopped cilantro.1 cup edamame, pre-cooked, 1 tsp sesame seeds, 1 tbsp cilantro/coriander, fresh
- Eat immediately or put a lid on and reserve until ready to be consumed.
Nutrition
FAQs for High Protein Low Calorie Snacks
Really quick, I’ll go over the answers to some questions you might be pondering about.
What protein snacks are good for weight loss?
Cheesy popcorn, yoghurt parfaits, cottage cheese sandwiches, celerey sticks or even apples coated with peanut butter are snacks that have a decent protein content and are good for weight loss.
If you’re looking to drop a few, the general rule of thumb is that you steer clear from calorie dense foods when you’re choosing a high protein weight loss snack. This usually includes seeds like chia seeds or pumpkin seeds and even nuts.
Scratch that, especially nuts.
Time without number, it’s what we’ve been told but it might shock you to know that there are actually many ways how nuts can help with weight loss.
In fact, there are loads of health benefits associated with the consumption of nuts like how pairing dried fruits and nuts can help with your cardiovascular health and lower your risk of a heart disease and CVD (cardiovascular disease) as a whole.
Now, isn’t that something? So, the next time you’re thinking of ditching that bag of trail mix or keeping back that jar of almond butter in fear they’re unhealthy, you might want to think again.
Can you lose weight on a high protein and low calorie diet?
A high protein and low calorie diet is an incredibly effective one for weight loss.
A high protein and low calorie diet is an incredibly effective one for weight loss. Besides the fact that the nutrient helps you feel fuller for longer so you can cut back on your calorific intake, there are several other ways how protein can help you lose weight. If you’re looking to cut down or stay fit, you should definitely consider going on a high protein diet
What is the healthiest high protein snack?
Roasted chickpeas, cottage cheese, hard boiled eggs, hummus and chia pudding are some of the healthiest high protein snacks.
You’re going to want to aim for snacks that are low in fat and contain a decent amount of other essential nutrients.
Better still, you could save this page for the best inspiration anytime you’re in the mood for a healthy protein-rich snack (or you could check out our other high protein vegetarian snack ideas)!
Super healthy, highly satiating and packed with protein: these high protein low calorie snacks are the best there are (and if you’re not satisfied, head over to our list of vegan low calorie snacks to find more awesome snacks!). Give yourself a protein boost by making these snacks a big part of your healthy diet.
If you’ve got any questions to ask, comments to make or testimonies to share, go ahead and drop ‘em in the section below and follow this blog for more!
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
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