20 high protein snacks to make snacking guilt-free

High protein snacks are a great way to curb your cravings as well as binge of some nutritious options. Read on to know what you can eat
High protein snacks
High protein snacks are ideal to keep your weight in check, as well as satisfy your cravings. Image courtesy: Freepik
Anjuri Nayar Singh Updated: 16 Apr 2024, 12:34 pm IST
  • 156
Inputs from

The time between lunch and dinner is highly crucial, as this is when we often
find ourselves reaching for the cookie box or hunting down our pantry shelves,
desperate for a healthy snack. All you have to do is replace that box of cookies
with a healthy option! Wondering if snacking can really ever be healthy? Let us tell you a wholesome list of 20 high protein snacks you can indulge in without feeling guilty!

Can snacking be healthy?

Yes, it most definitely can be. Snacking does not need to be unhealthy. There are healthy alternatives that can change the mid-meal nibbles. ‘Selective snacking on healthy food dense in vitamins and nutrients is in fact beneficial,” explains dietician Archana S.

Snacking, if done right, can also make your healthier! This study states that snacking actually increases meal frequency, and this can help in managing hunger better, aiding weight loss in the interim. “Snacking helps you maintain a healthy body as it prevents you from overeating. When you have small snacks in between your meals, you start feeling fuller and more energetic. However, snacking can go wrong without portion control and binge eating despite it being healthy,” says Archana.

20 high protein snacks that help you lose weight

1. Trail mix

Trail mix is one of the best high protein snacks. Trail mix is a healthy combination of nuts, dry fruits and seeds that makes you feel full and aids in weight loss. It also helps with muscle gain, digestion and boost the immune system. Since it is high in calories, portion control needs to noted.

Servings – 1.4 oz (48 g) contain 203 calories and 8g of protein

2. Greek yoghurt

Greek yoghurt is a high protein snack that is low in calories. It helps in regulating a healthy gut as it contains probiotics and nutrients. It increases bone density, regulates blood pressure and reduces the risk of type 2 diabetes.

Servings – 1 cup (240g) contains 183 calories and 23.3g of protein

3. Hard boiled eggs

Eggs are healthy high protein snacks. Having an egg between your meals as a snack will make a good option as it is rich in many nutrients that are good for your body. It keeps you full and boosts your energy.

Servings – 1 hard-boiled egg contains 78 calories and 6.3g of protein.

4. Cheese slice

Cheese is a tasty snacking option that is guilt-free. It is a good option for people who are diabetic as cheese has low glycemic index that can regulate glucose levels. It has healthy fats, calcium and proteins that can aid in good dental health, bone health and muscle health.

Select Topics of your interest and let us customize your feed.


Servings – 1 slice of cheese (25 g) contains 89 calories and 5.7g protein

Apples can be combined with peanut butter or sun flower seeds for a good evening high protein snack. Image courtesy: Freepik

5. Almonds

Almonds are a great source of antioxidants and vitamin E that contributes in various health benefits. It can reduce cholesterol, regulate blood sugar levels and maintain blood sugar levels.

Servings- One handful (30g) contains 174 calories and 6.3g of protein.

Also Read: 5 best high protein oats for a healthy breakfast

6. Apple with peanut butter

Apples are great sources of vitamins and helps in maintaining healthy digestive system. They make for an easy high protein snack. It also reduces the risk of diseases related to heart health and immune system. Peanut butter is a rich source of healthy fat and further enhances the nutritional values when paired with apple.

Servings – One medium sized apple (160 g) with ½ tablespoon (15 g) peanut butter contains 172 calories and 4g protein.

7. Chia Pudding
Chia pudding is a delicious and healthy protein-rich snack that helps you lose weight. Promotes heart health, boosts energy and helps in digestion. It also helps in controlling body heat.

Servings- 210 g of chia pudding (30 g chia seeds in 180 g of milk) contains 230 calories and 10.9g of protein

8. Hummus with cucumber

Cucumbers are vegetables that are high in soluble fibers and water content. They help in digestion and hydration. Hummus is a healthy dip option that is free of any kind of gluten or diary. It promotes a good heart health and helps maintain weight.

Servings – One cucumber dipped in 165.5 g of hummus contains 117.7 calories and 5.5g protein.

9. Roasted watermelon seeds

Watermelon seeds, which are high in magnesium, zinc, protein and iron, often go unnoticed because of its fruit. When roasted, they are rich in flavour and a good snack option.

Servings – 1 serving of 33 g watermelon seeds contain 180 calories and 9.6g protein

10. Edamame

It is a plant-based protein that is rich in fiber and helps to boost energy. It regulates good cholesterol in the body and maintains glucose levels.

Servings – 1 cup shelled edamame contains 210 calories and 17g protein

11. Roasted Chickpeas

Roasted chickpeas are tasty snacks to crunch on, but one needs to be mindful the portion size while eating it. It helps in satiating the cravings and maintaining blood sugar levels.

Servings- ½ cup roasted chickpeas contain 160 calories and 14g of protein

12. Turkey breast slices with mustard

Turkey breasts are a lean source of protein that can aid in weight loss. Turkey meat is low in calories when compared with other meat sources. Adding mustard to turkey breast increases the flavour without increasing the calorie.

Servings – 3 ounces turkey breast with 1 tablespoon mustard contains 80 calories and 15g of protein.

13. Greek yogurt parfait with berries and a sprinkle of granola

This parfait is a layered treat with protein from Greek yogurt, antioxidants from berries, and fibre from granola. Choose a low-sugar granola to keep the calorie count in check.

Servings – 1 serving (½ cup Greek yogurt, ½ cup berries, ¼ cup granola) contains 200 calories and 15g protein.

Also Read: National Protein Day: 6 low-carb, high protein snacks for a fuller belly

14. Frozen banana ice cream with chopped nuts

This is a healthy alternative to ice cream which is a one ingredient ice cream. It cuts your cravings and is filling when topped with nuts.

Servings – 1 serving (frozen banana, ¼ cup chopped nuts) contains 150 calories and 7g of protein

15. Sliced pear with a cheese wedge

Pears offer natural sweetness and fibre, while cheese provides protein and calcium. This snack is a good balance of sweet and savoury.

Servings – 1 serving (1 medium pear, 1 oz cheese) includes 50 calories and 8g of protein

A bowl of greek yoghurt
Greek yoghur is an excellent high protein snack. Image courtesy: Freepik

16. Air-popped popcorn with a sprinkle of Parmesan cheese

Air-popped popcorn is a low-calorie whole grain, and Parmesan cheese adds a savoury flavour with a touch of protein and calcium.

Servings – 1 serving (cups air-popped popcorn, 1 Tbsp grated Parmesan cheese) includes 120 calories and 5g of protein.

17. Quinoa salad with chopped vegetables and a light vinaigrette

Quinoa is a complete protein source and a good source of fibre. Chopped vegetables add vitamins and minerals, and a light vinaigrette keeps the calorie count in check.

Servings – 1 serving (1 cup cooked quinoa, ½ cup chopped vegetables, 2 Tbsp vinaigrette) includes 200 calories and 8g of protein.

18. String cheese with a handful of grapes

String cheese provides protein and calcium, and grapes add a touch of sweetness and fiber. It’s a convenient and balanced snack option.

Servings – 1 serving (1 string cheese, ½ cup grapes) contains 180 calories and 7g protein

19. Sliced apple with a tablespoon of sunflower seeds

Apples offer fibre, and sunflower seeds add a good source of plant-based protein, healthy fats, and vitamin E.

Servings – 1 serving (1 medium apple, 1 tablespoon sunflower seeds) contains 180 calories and 7g of protein

20. Sliced cucumber with smoked salmon

Cucumbers are refreshing and low-calorie, while smoked salmon provides a good dose of protein and healthy fats. This is a light yet flavourful snack option.

Servings – 1 serving (5 cucumber slices, 1 oz smoked salmon) contains 100 calories and 8 g of protein.

Which snacks to eat for a flat stomach?

Having certain kinds of food alone won’t help in effective weight loss. Having a proper sleep cycle, combination of physical activities and a balanced diet will altogether help in weight loss. “Apart from having snacks that are high in protein, you can also include snacks that are rich in fiber – like apples, vegetables and whole wheat pasta – that can help in maintaining a good gut. These could help in
attaining a flatter stomach. Including cucumber, carrot and berries which are low in calorie, can also help to keep your stomach growth in check as they keep you from craving more food.



  • 156
About the Author

Anjuri Nayar Singh has over 12 years of experience in writing for various topics including lifestyle, films, television and OTT. She also writes on art and culture, education and human interest stories. ...Read More

Next Story