If you’re anything like us, you probably find yourself reaching for a snack more often than you’d care to admit. But though lots of us grew up thinking snacks were bad, did you know snacking could actually be a healthy habit? With the right choices, snacking can be a delicious and nutritious way to keep your energy levels up throughout the day. Today, we’re diving into the world of high protein snacks, including options for low-calorie high protein snacks, high protein low carb snacks, high protein low calorie snacks, and high protein low-fat snacks.

Let’s explore these protein-packed delights which you can hand out to the kids, take to the office, or simply munch on between meals when you’re looking for something filling.

white and green floral round plate with boiled eggs which are a high protein snack

Why Are High Protein Snacks Important?

Before we jump right into those recipes, let’s take a moment to understand why high-protein snacks are essential for maintaining a balanced diet and overall well-being. Protein is the building block of life, playing a crucial role in repairing tissues, building muscles, and even supporting the immune system. Incorporating protein into your snacks helps keep you feeling full and satisfied, curbing those between-meal cravings.

Moreover, protein provides a steady release of energy, helping you stay alert and focused throughout the day. If you’re looking to manage your weight, high-protein snacks can be a game-changer, as they promote a sense of fullness that can prevent overindulging in less nutritious options. Of course, then it’s important to opt for high protein low calorie snacks – as some sources of protein can also be loaded with calories. That’s not automatically a bad thing, but can stall your progress if you’re minding your overall calorie intake in an effort to lose weight.

High Protein Snacks for Kids

Let’s start with the little ones. Kids are notorious for their picky eating habits, but you can sneak some protein into their diets without them even realizing it. Snacking doesn’t have to mean chips and chocolates!

Here are a few kid-friendly options:

Peanut Butter and Banana Sandwiches

Spread some creamy peanut butter between slices of ripe banana and wholegrain bread. Not only is this combo tasty, but it’s also loaded with protein, healthy carbohydrates, and some fats too. Plus, the sweetness of the banana makes it a hit with kids. Try to opt for peanut butter without added sugar or salt.

Greek Yogurt Parfaits (Recipe)

Layer some Greek yogurt with fresh berries and a drizzle of honey. The yogurt is rich in protein, making it a great choice for high protein low-calorie snacks. You can also opt for low-fat Greek yogurt if you want. The colorful berries also make it visually appealing for kids. You can even let them build their own parfaits!

Mini Cheese and Veggie Kabobs

Cut some cheese cubes and colorful veggies (like cherry tomatoes and bell peppers) into bite-sized pieces. Thread them onto small skewers for a fun and high protein low-carb snack that kids can assemble themselves. Turns out that changing the visual appearance of their snacks can make kids much more likely to love their food!

girl holding two eggs while putting it on her eyes

Cooked High-Protein Snack Ideas

While many high-protein snacks are grab-and-go, there are some that require a bit of cooking or preparation. These options can be equally satisfying and are worth the extra effort – plus, they can help you feel like you’ve had more of a ‘meal’ so might make you feel more satisfied.

Oven-Baked Chicken Tenders (Recipe)

Satisfy your craving for something crispy with oven-baked chicken tenders. They’re a healthier alternative to fried snacks and pack a good protein punch. Pair them with a tasty dip or condiment like mustard for extra flavor. You could also cook them in an air fryer for a quicker option.

Homemade Protein Bars (Recipe)

Whip up your own batch of protein bars at home. You can customize the ingredients to your liking and control the sugar content. These bars are perfect for a quick, homemade high-protein snack. Plus, they’re vegetarian and vegan friendly and are high in essential vitamins and minerals too.

Stuffed Bell Peppers (Recipe)

Bake bell peppers stuffed with a protein-rich filling. Whether you choose ground turkey, quinoa, or beans as the main ingredient, stuffed bell peppers are a savory and satisfying option. Plus, the bell peppers are a great source of vitamins and are low carb too.

Egg Muffins

Prepare a batch of savory egg muffins with your choice of veggies, cheese, and lean proteins like turkey sausage or diced ham. Or keep it meat-free for an easy vegetarian snack. They’re easy to make ahead and reheat in the microwave or air fryer for a quick, protein-packed snack. Or you can just eat them cold!

Crispy Tofu Bites (Recipe)

For our vegetarian friends, crispy tofu bites are a must-try. Toss cubed tofu in your favorite seasonings and bake until golden brown. They’re perfect for dipping into a savory sauce. Or a sweet one, if that’s what you’re into!

grill meat and veggies dish with tofu, another high protein snack for vegetarians

These cooked high-protein snacks offer a bit of variety for those moments when you’re willing to put in a little extra effort in the kitchen. Keep these ideas in mind for when you’re craving something warm, homemade, and packed with protein.

Snack-Time at the Office

When the 3 PM slump hits at work, resist the urge to reach for a bag of chips or a sugary candy bar. Opt for these protein-packed office snacks instead to keep your focus sharp and your energy high.

Hard-Boiled Eggs

Hard-boiled eggs are the unsung heroes of office snacking. They’re easy to prepare in advance and are packed with protein, making them an ideal choice for high protein low-calorie snacks. A dash of salt and pepper, and you’re good to go. They’re also great with lemon juice or paired with smoked salmon.

Plan ahead and say goodbye to meal time madness


Mixed Nuts

A handful of mixed nuts is a great on-the-go snack. Almonds, cashews, and walnuts are all high in protein and healthy fats, plus they’re easily portable and not perishable. Just be mindful of portion control; nuts are calorie-dense.


If you have access to a microwave at work, keep a bag of frozen edamame in the office freezer. Steam them up for a quick and protein-rich snack, fitting the bill for high protein low-carb snacks. Sprinkle some sea salt for flavor and dig in!

Vegetarian High Protein Snacks

Vegetarians don’t have to sacrifice protein when they’re feeling peckish. There are plenty of plant-based options to meet your high-protein snacking needs. Here are a few favorites.

Hummus and Veggies

Dip baby carrots, cucumber slices, and bell pepper strips into creamy hummus. Chickpeas, the main ingredient in hummus, are a fantastic source of plant-based protein, making it a well-balanced snack in terms of macros.

Chia Pudding (Recipe)

Chia seeds are like tiny protein powerhouses. Mix them with almond milk or yogurt, a touch of honey, and some fruit for a delectable chia pudding, perfect if you’re after low-calorie high protein snacks. Plus, they can be customized with different fruits or toppings, from strawberry through to chai.

Roasted Chickpeas (Recipe)

Roasted chickpeas are the perfect crunchy, savory snack. Toss them with olive oil and your favorite seasonings, then roast until they’re crispy. Or throw them in an air fryer. You won’t miss potato chips!

a white bowl filled with corn on top of a table

Wrapping It Up

So, there you have it—high-protein snacks for every occasion and dietary preference. Whether you’re packing a lunchbox for your kids, stuck at your desk, or looking for plant-based options, these snacks have got you covered.

Remember, snacking doesn’t have to be synonymous with junk food. With a little planning and some creative choices, you can make snacking a part of your healthy lifestyle. And the best part? You won’t have to sacrifice taste for nutrition.