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20 High-Protein, Low-Carb Snacks to Energize You All Day Long

Energize your day with these 20 high-protein, low-carb snacks: Delicious and nutritious options to keep you fueled and satisfied from morning to night
6 mins read
High-protein, low-carb snacks

Finding delicious and healthy snacks that will both satisfy you and give you energy can seem impossible at times. It’s easy to get stuck in a rut and just grab whatever sounds good at the time. But that doesn’t always give us the results we are looking for.

For those who struggle to find good snacks, take a look at these 20 high-protein, low carb delicious, and nutritious snack ideas to help energize you all day long.

1. Cottage Cheese with Veggies

Cottage Cheese with Veggies
Image // Canva

While previously underrated, cottage cheese has recently gained the spotlight for its versatility and rich source of protein. A half-cup serving of 2% cottage cheese contains roughly 90 calories, 5 grams of carbohydrates, and 12 grams of protein.

It pairs wonderfully with veggie sticks and you can customize it with seasonings of your choosing. Dump some Ranch seasoning in there or enjoy a little Everything But The Bagel seasoning to spice things up.

2. Hard-Boiled Eggs mashed with Avocado

avocado egg salad
Image // Canva

Eggs aren’t just for breakfast. Pre-make or purchase already hard-boiled eggs as an easy, ready-to-grab-and-go snack. Amp up the nutrients and filling fiber by mashing a few hard-boiled eggs with half of an avocado. The result is a creamy, guilt-free version of egg salad. Add a touch of hot sauce or seasonings per flavor preference and enjoy on its own or paired with some seed crackers.

2 hard boiled eggs contain roughly 144 calories, 14 grams of protein, and only 1 gram of carbohydrates while ½ an avocado contains 120 calories, 1.5 grams of protein, 6.5 grams of carbohydrates, and 5 grams of fiber.

3. Roasted or Steamed Edamame

Roasted or Steamed Edamame
Image // Canva

Commonly found in Asian cuisine, edamame is a fantastic source of both filling protein and fiber. You can find it at most grocery stores in the frozen section for steaming or in the snack section roasted as a salty treat. It is also very easy to roast your own edamame and season per preference. A 1-cup serving of edamame contains 189 calories, 17 grams of protein, 15 grams of carbohydrates, and 8 grams of fiber.

4. Roasted Chickpeas

Roasted Chickpeas
Image // Canva

Like roasted edamame, chickpeas are a great, salty snack you can enjoy to keep you fueled and energized between meals. This snack is great for those who prefer salty and crunchy treats. A 28-gram serving contains about 100 calories, 5 grams of protein, 17 grams of carbohydrates, and 5 grams of fiber.

5. Canned Tuna Mixed With Plain Greek Yogurt

Canned Tuna Mixed With Plain Greek Yogurt
Image // Canva

If you need a serious protein boost, try out this next combination. Mix light canned tuna with 2 tablespoons of plain Greek yogurt for a protein-packed, low-calorie take on tuna salad. Season per your preference and enjoy by itself or on seed crackers.

A 3-ounce serving of tuna contains roughly 112 calories, 0 grams of carbohydrates, and 20 grams of protein combined with 2 tablespoons of Greek yogurt which contains 15-20 calories, 1 gram of carbohydrates, and 3 grams of protein.

6. Greek Yogurt Parfait with Fruit and/or Nuts

Low-Sugar Greek Yogurt Parfait with Fruit and/or Nuts
Image // Canva

For those looking for a sweet fix, Greek yogurt parfaits are where it’s at. Mix low-sugar Greek yogurt of your choosing with desired fruit and/or nuts for an energizing treat that will feel like decadence. A 1-cup serving of Greek yogurt contains 100 calories, 6 grams of carbohydrates, and 17 grams of protein.

7. Turkey and Cheese Pinwheels with Veggies

Turkey and Cheese Pinwheels with Veggies
Image // Shutterstock

Enjoy a savory treat with turkey and cheese pinwheels (sans tortilla). Grab low-sodium deli meat of your choosing as well as a few slices of cheese and any veggie you wish. A few good combinations include turkey and Swiss cheese with spinach and cucumber or rotisserie chicken with pepper jack cheese, arugula, and red bell pepper.

A 2-ounce serving of deli turkey contains about 60 calories, 2 grams of carbohydrates, and 9 grams of protein while a serving of sliced Swiss cheese contains about 110 calories, 1 gram of carbohydrates, and 8 grams of protein.

8. Beef / Turkey Jerky

Beef / Turkey Jerky
Image // Canva

For a meaty treat on the go, grab some low-sodium beef or turkey jerky. 1 large piece of beef jerky contains about 80 calories, 2 grams of carbohydrates, and 7 grams of protein.

9. Ricotta Rice Cake Toast

Ricotta Rice Cake Toast
Image // Canva

Ricotta is one of the most underrated cheeses when it comes to toast. Enjoy a creamy, indulgent treat that is still light on carbs and high on protein with ricotta toast on a multigrain or low-carb rice cake. A ¼ cup serving of ricotta cheese contains 107 calories, less than 2 grams of carbohydrates, and 7 grams of protein. You can add various toppings to make it more fun, such as pistachios and a drizzle of honey or agave nectar.

10.  Ants On a Log

Ants On a Log
Image // Canva

We cannot forget a traditional favorite. This celery and peanut butter combo is rich in protein and fiber with a pop of sweetness from a few raisins. 2 tablespoons of natural peanut butter contain roughly 190 calories, 6 grams of carbohydrates, and 8 grams of protein added to celery sticks which contain about 15 calories in 2 stalks, 2-3 grams of carbohydrates, and less than 1 gram of protein.

11.  Tomato Slices with Fresh Mozzarella and Basil

Tasty salad Caprese with mozzarella, tomatoes, basil and spices on white background, top view
Image // Canva

Who doesn’t love a caprese salad? Now you can enjoy it as a snack. Make it easy by purchasing pearled or pre-sliced fresh mozzarella and cherry tomatoes with fresh basil for brightness. A 1-ounce of mozzarella contains 78 calories, less than 1 gram of carbohydrates, and 8 grams of protein while half a cup of cherry tomatoes contains 30 calories, 6 grams of carbohydrates, and 2 grams of protein.

12.  Smoked Salmon Rolls with Cream Cheese and Cucumber

Smoked Salmon Rolls with Cream Cheese and Cucumber
Image // Canva

Seafood lovers will go nuts for this next snack. Not only is it high in protein but it’s rich in heart-healthy fats and loaded with creamy goodness. Simply take a thin slice of smoked salmon, spread a small amount of cream cheese and a thin slice of cucumber on it, and roll it into a pinwheel shape.

A 1-cup serving of smoked salmon is 160 calories, 0 grams of carbohydrates, and 25 grams of protein combined with 2 tablespoons of cream cheese which contains 100 calories, 1 gram of carbohydrates, and 2 grams of protein.

13.  Chia Seed Pudding

Chia Seed Pudding
Credit // Unsplash // Maryam SicardHire

If you’ve yet to jump on the chia seed pudding train, you are missing out. Chia seeds are loaded with fiber, protein, and healthy fats, a combination that will keep you full and satisfied for hours. You can add a variety of different toppings to make it more flavorful, such as shredded unsweetened coconut, fresh berries, or chopped nuts.

The nutrition content for a serving of chia seed pudding will vary by recipe however, most use almond milk and Greek yogurt. 1-ounce of chia seeds contains 138 calories, 12 grams of carbohydrates, 10 grams of fiber, and 5 grams of protein.

14.  Green Smoothie with Greek Yogurt

Green smoothie
Image // Canva

When the heat wave hits, green smoothies are an excellent protein-packed treat. Combine your favorite combination of fruits and greens with plain Greek yogurt for a nutrient-dense smoothie. Aim to choose 1-2 servings of fruit (no more than ½ cup per serving) to keep the carbs low.

Load up the rest with your favorite greens such as kale, spinach, Swiss chard, cucumbers, avocado, or whatever else suits your fancy. The nutrition content of green smoothies with Greek yogurt will vary by recipe.

15.  Trail Mix

Trail Mix
Image // Canva

There’s a reason trail mix is considered the gold-standard snack for active individuals. The protein, healthy fats, and fiber in nuts and seeds can help fuel your active lifestyle and keep your diet on track.

To keep this snack low in carbs, opt out of trail mixes that include fried fruit or chocolate-covered items. Instead, consider making your own with your favorite blend of nuts and seeds along with other additives such as roasted edamame or chickpeas.

You can also add toasted coconut or a small portion of freeze-dried fruits like apples or strawberries. The nutrition content of your trail mix will vary by recipe.

16.  Olives with Cheese Cubes

Olives with Cheese Cubes
Image // Canva

Calling all Mediterranean lovers, your prayers have been answered. Not all snacks need to be fancy to feel fancy. Sometimes you can just grab a handful of diced cheeses and some olives. Cheese provides a filling dose of protein while olives load you up with heart-healthy fats to double your satiety.

1 small olive contains about 4 calories with 0 grams of carbohydrates and 0 grams of protein while a 1-ounce serving of cheese contains roughly 110 calories, 1 gram of carbohydrates, and 8 grams of protein.

17.  Greek Yogurt Veggie Dip

Greek Yogurt Veggie Dip
Image // Canva

Who says Greek yogurt is only for sweet parfaits? Try mixing plain Greek yogurt with your favorite seasonings to create a protein-packed dip for your veggies. Simply grab a pouch of Ranch or French onion seasoning, or whatever your heart desires, mix, and enjoy. A 1-cup serving of Greek yogurt contains 100 calories, 6 grams of carbohydrates, and 17 grams of protein.

18.  Bone Broth

Bone Broth
Image // Canva

While we aren’t promoting the Gwyneth Paltrow diet, bone broth can be a nutritious additive that is packed with protein and perfect for a warm and comforting beverage to sip on during the winter months. 1 cup of bone broth contains anywhere between 35-50 calories, 0 grams of carbohydrates, and up to 9 grams of protein.

19.  Seaweed Snacks

Seaweed Snacks
Image // Canva

Another favorite for lovers of Asian cuisine comes with seaweed snacks. These roasted, salty, nutritious strips of dehydrated seaweed are low-carb and full of flavor. A 1-ounce serving of dried seaweed contains 15 calories, 2 grams of carbohydrates, and 1 gram of protein. This snack can be easily paired with a higher protein source such as canned tuna or salmon for those with a bigger appetite.

20.  Veggie Egg Bites

Veggie Egg Bites
Image // Canva

While egg bites are a great high-protein make-ahead breakfast, they double as an excellent snack option as well. Add some cottage cheese to your egg mixture along with your favorite veggies and these savory cups of eggy goodness will have you forgetting about that bag of chips. The nutrition content for veggie egg bites will vary by recipe.

Bottom Line

Choosing high-protein, low-carb snacks can help fuel you between meals and keep you on track with your health and fitness goals. Eating healthier doesn’t have to be boring. If you need some inspiration or a change to your snack routine, consider trying some of the items above, your tastebuds will thank you.

Meghan Stoops, RD

Meghan, a Registered Dietitian and freelance content writer hailing from the picturesque New Smyrna Beach, Florida, adopts a holistic approach to nutrition. Her unwavering commitment lies in liberating individuals from the confines of diet culture while making healthy eating more accessible and straightforward.

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