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High Protein, Low Calorie Snacks Under 150 Calories

Contents (make these page jump links)

  • Dairy-Based High Protein Snacks
  • Meat/Poultry/Fish High Protein Snacks
  • Plant-Based High Protein Snacks
  • Protein Bars and Shakes
  • Grain-Based Snacks
  • Dried Fruit and Vegetable Snacks
  • Nut and Seed Snacks
  • High Fibre Snacks

Are you struggling to find snacks that fit into your low-calorie, high-protein diet? 

Are you tired of the craving-driven snack hunt, looking for options that pack a protein punch without messing with your fitness goals?

It can be frustrating trying to find snacks that are both satisfying and in line with your nutritional goals.

But fear not, because in this post, you will discover a comprehensive list of high-protein, low-calorie snacks that are all under 150 calories (assuming you weigh out the correct portion size).

Whether you’re looking for dairy-based snacks, meat/poultry/fish options, or even vegan and vegetarian choices, we’ve got you covered. 

Wave goodbye to aimless munching when cravings strike and welcome a bounty of tasty, health-boosting snacks that’ll steer you straight toward your fitness goals.

In this list, you’ll uncover snacks that nail the sweet spot between filling you up and fueling your muscles with protein. 

Dairy-Based High Protein Snacks

Are you looking for high-protein snacks that are also low in calories? Look no further than dairy-based options! These snacks are a double win – they’re brimming with protein to energise your gym sessions and crammed full of calcium plus other key nutrients. Here are some delicious and satisfying dairy-based high protein snacks under 150 calories:

  1. Greek yoghurt: Dive into a bowl of greek yoghurt with up to 15 grams of protein per serving, it’s a powerhouse snack that keeps your energy levels high without packing on the calories. Toss in a handful of juicy berries or a dash of crunchy granola to elevate your Greek yoghurt into an even more delightful snack.
  2. Cottage cheese: For a swift, nutritious bite, half a cup of cottage cheese delivers 14 grams of protein, rivalling even Greek yoghurt as a top-tier snack choice. Mix in some diced pineapple, spring onion or sliced cucumber to give your cottage cheese a zesty kick.
  3. String Cheese: This convenient and portable snack contains about 6 grams of protein per serving. Pair it with some whole grain crackers for a balanced and filling snack option.
  4. Skim Milk: A glass of skim milk provides about 8 grams of protein, making it a simple and nutritious high-protein snack. Enjoy it on its own or use it as a base for a delicious and creamy smoothie. Just keep an eye on the calories when making smoothies.
  5. Greek Yoghourt Dip: Whisk together Greek yoghurt, fresh herbs, and a dash of spices to whip up a deliciously hearty dip that’s brimming with protein – just the thing for dunking your crisp veggies into. 


Meat/Poultry/Fish High Protein Snacks

For a lean and mean boost, check out these meaty bites—turkey jerky, grilled chicken strips, or tuna packets—all packed with protein and each sitting pretty under 150 calories.

If you’re on the hunt for a quick bite that packs a protein punch, turn to lean meats, poultry, and seafood snacks—they’ll curb your cravings and fuel your body. Here are some meat, poultry, and fish high protein snacks that are under 150 calories:

  1. Turkey Jerky: A lean and convenient snack that’s packed with protein and low in calories. Look for varieties that are lower in sodium and free from added sugars.
  2. Grilled Chicken Skewers: Easy to make and perfect for on-the-go snacking, grilled chicken skewers provide a good dose of protein without a lot of added fats and carbs.
  3. Tuna Salad Lettuce Wraps: Swap out higher calorie bread for crisp lettuce leaves and fill them with tuna salad for a low calorie, high protein snack.
  4. Smoked Salmon Slices: Smoked salmon is not only rich in protein but also a good source of omega-3 fatty acids, making it a nutritious and satisfying snack option.
  5. Lean Beef Jerky: Similar to turkey jerky, lean beef jerky is a portable and protein-packed snack that can help keep hunger at bay.
  6. Hard-Boiled Eggs: Easy to prepare and rich in protein, hard-boiled eggs make for a convenient and filling snack that is low in calories.
  7. Canned Sardines: A budget-friendly and protein-rich option, canned sardines are a great source of omega-3 fatty acids and can be enjoyed on their own or paired with whole grain crackers.

Lean into protein-packed snacks like meats, fish, and poultry—they’re not just flavorful but also prime your body for peak performance during workouts, while helping you stick to a diet that’s as health-focused as it is satisfying.


Plant-Based High Protein Snacks

Looking for plant-based high protein snacks that are both delicious and nutritious? Look no further! Whether you’re a vegan, vegetarian, or just looking to incorporate more plant-based options into your diet, we’ve got you covered with a variety of low-calorie, high-protein snacks that are all under 150 calories.

  1. Almonds, walnuts, pumpkin seeds, and sunflower seeds: Your go-to allies for a plant-powered protein kick that are all great options for a quick and easy plant-based snack to keep your energy levels high. They’re brimming with the good stuff – fats that are kind to your heart, plus fibre to keep you feeling full longer.
  2. Edamame: Edamame, those vibrant green pods you often see, are a real nutrition knockout—packed with protein and loaded up on fibre and antioxidants. Enjoy them steamed and lightly salted for a tasty and filling snack.
  3. Chickpeas: Whether roasted, mashed into hummus, or tossed in a salad, chickpeas are a versatile and protein-packed snack option. 
  4. Quinoa: Quinoa isn’t just packed with protein; it’s a powerhouse, boasting all essential amino acids your body craves for top-notch health. Roast quinoa with a dash of your chosen seasonings to unlock a crunchy snack, or stir it into your salad for that wholesome, nutrient-rich kick.
  5. Tofu: This soy-based protein is a staple in many plant-based diets, and for good reason. Tofu is not only high in protein, but also a good source of calcium and iron. Enjoy it baked, grilled, or blended into a smoothie for a high-protein snack that’s both delicious and satisfying.
  6. Lentils: Are a powerhouse of nutrition, packed with protein and fibre plus essential nutrients like folate and potassium to keep you going strong. These legumes are not only high in protein, but also rich in fibre, folate, and potassium. Whether you enjoy them in a soup, salad, or dip, lentils are a nutrient-dense and filling snack option.

Packing your diet with snacks that are both plant-based and protein-packed can seriously rev up your workout results. Navigating the bounty of plant-based snacks is a breeze, with each tasty option keeping your health journey right on course.


Protein Bars and Shakes

For on-the-go athletes looking for a speedy protein boost, these bars and shakes are not just convenient—they’re also in step with eco-friendly diets.

When you’re constantly on the move but still want to hit your protein targets, grabbing a protein bar or shake can be a real game-changer. Fitness buffs and competitive athletes often turn to these grab-and-go options as a reliable source for meeting their protein needs quickly.

  1. Protein Bars: Grab a protein bar when you’re on the move; it’s an effortless snack that keeps up with your busy life. They come in a variety of flavours and can be easily stashed in your gym bag or desk drawer for a post-workout pick-me-up or to satisfy an afternoon craving. Look for bars that are low in sugar, calories and high in protein.
  2. Protein Shakes: Grabbing a protein shake is another solid choice when you’re aiming to up your protein game. They can be made with water or milk, and can easily be customised with your choice of fruits, vegetables, or nut butters for added flavour and nutrients. Protein powder can also be added to smoothies for an extra protein boost.

When choosing a protein bar or shake, it’s important to look for ones that are low in calories and sugar, and high in protein. This will ensure that you are getting the most nutritional benefit from your snack. Additionally, be mindful of any added ingredients, such as artificial colours and flavours, and opt for options with minimal and natural ingredients.

So, if you’re always on the move and need a quick protein boost, grabbing a bar or shake can be a smart snack choice—just keep an eye on those labels to make sure they’re lean and clean. 


Grain-Based Snacks

Grain-based snacks, packed with energy and fibre yet low on calories, make for a smart pick when you’re craving something nutritious without overdoing it.

Grains? They’re your go-to for that energy kick and a good fibre hit, perfect when you want to keep snack time low on calories but high on the protein scale.

Here are some delicious grain-based snack options that are under 150 calories:

  1. Quinoa salad: Quinoa is a complete protein and is packed with fibre. Mix cooked quinoa with some diced vegetables and a light vinaigrette for a satisfying and nutritious snack. 
  2. Rice cakes with almond butter: Rice cakes are low in calories and provide a satisfying crunch. Spread some almond butter on top for a boost.
  3. Whole grain crackers with hummus: Choose whole grain crackers for added fibre and pair them with a serving of hummus for a delicious and filling snack.
  4. Oatmeal energy bites: Mix rolled oats, a dollop of peanut butter, a drizzle of honey, and a dash of chia seeds to whip up some handy energy bites that’ll keep you powered through your studies.
  5. Popcorn: Air-popped popcorn is a great whole grain snack that is low in calories and high in fibre. Sprinkle it with some nutritional yeast for a cheesy flavour and added protein.
  6. Brown rice cakes with tuna: Opt for brown rice cakes instead of regular rice cakes for added fibre, and top them with some canned tuna for a protein-packed snack.
  7. Pair a toasted whole grain pita with fresh, homemade tzatziki for a tasty snack that’s not only rich in protein but also carries the warmth of Mediterranean flavours. 

Adding these grain-packed snacks to your diet can be a game-changer, boosting both your health and workout results without derailing your meal plans.


Dried Fruit and Vegetable Snacks

Dried fruits and veggies, packed with nutrients and light on calories, are your go-to munchies that align perfectly with your health regime.

Dried snacks, rich in protein yet low in calories, offer a smart choice for those aiming to support their fitness regimen with nutritious options. 

  1. Dried fruits, such as apricots, figs, and raisins, are not only naturally sweet but also high in fibre and antioxidants. Packed with more than just a sugary kick, those shrivelled snacks are brimming with essential goodies like potassium and iron that your body craves. Packed with vitamins A and C, dried options like carrots, tomatoes, and kale are nutritional powerhouses for those on the move. 

In addition to being nutritious, dried fruits and vegetables are also versatile. Mix them into your morning oats or yoghurt, or toss them with nuts and seeds for a nourishing trail mix that hits the spot. They can also be enjoyed on their own as a grab-and-go option for those on the move.

When you’re picking out dried snacks, make sure to grab the ones without extra sugar or stuff to keep them fresh longer. It’s also important to choose options that are portion-controlled, as dried fruits and vegetables can be calorie-dense if consumed in large amounts.

So the next time you’re in need of a quick and healthy snack, consider reaching for some dried fruits or vegetables to fuel your fitness goals.


Nut and Seed Snacks

When it comes to high-protein snacks under 150 calories, nut and seed snacks are a fantastic option. Nut and seed snacks aren’t just scrumptious; they’re also crammed with the good stuff—healthy fats and protein—that’ll keep you energised without the extra calories.

Here are some nut and seed snack options that are perfect for fueling your fitness:

  1. Almonds: A one-ounce serving of almonds contains about 6 grams of protein and just under 150 calories. Almonds don’t just offer a protein punch; they’re loaded with must-haves like vitamin E and magnesium too.
  2. Pumpkin seeds: Much like almonds, are nutritional gems, offering about 7 grams of protein per ounce alongside a bounty of minerals such as zinc and iron.
  3. Cashews: Cashews are not only delicious, but they also offer a decent amount of protein. A one-ounce serving of cashews contains about 5 grams of protein and a touch above 150 calories. Cashews don’t just pack a protein punch; they’re loaded with good fats and essential elements like copper and magnesium too.
  4. Sunflower seeds: Sunflower seeds are another great option for a high-protein snack. A one-ounce serving contains about 6 grams of protein and just over 150 calories. Pistachios don’t just offer a protein punch; they’re packed with vitamin E and crucial nutrients to keep you in top form.
  5. Pistachios: A one-ounce serving of pistachios contains about 6 grams of protein and 156 calories. Pistachios pack a punch with their fibre and healthy fats, keeping you full and nourished between meals.

Munching on nuts and seeds solo or tossing them into a bowl with yoghurt or fresh fruit can amp up your protein game, keeping you aligned with your wellness targets in a tasty, no-fuss way.

High Fibre Snacks

When it comes to fueling your fitness with low-calorie, high-protein snacks, it’s important to also consider the role of fibre. High fibre foods such as fruits, vegetables, whole grains, nuts, and legumes complement the protein in these snacks to provide filling fibre for lasting energy.

Tossing some high-fibre buddies into the mix with your protein snacks is a smart play for staying on top of your fitness game.

Snacking on a combo of fibre and protein can seriously stretch out that full feeling, which is key for keeping those cravings in check and your energy steady. Munching on these snacks not only keeps hunger at bay, aiding in controlling your weight, but also fuels you up for any physical activities or workouts that come your way.

When choosing high-protein snacks under 150 calories, consider options that also contain a good amount of fibre to maximise their nutritional value.

Some examples of high-fibre, high-protein snacks include Greek yoghurt with berries, apple slices with almond butter, carrot sticks with hummus, and edamame.

Snack on these high-protein, fibre-rich options to stay full and energised as you power through your health goals.


In essence, by opting for high-protein, low-calorie munchies—think less than 150 calories—you’re not just keeping hunger at bay and your energy soaring but also aligning with those fitness milestones you’ve set.

So, if you’re trying to stay fit and keep your health game strong, snacking on stuff that’s rich in protein but low on calories is a smart move. Opt for snacks brimming with protein yet light on calories and you’ll stave off hunger while keeping your energy steady—ideal for maintaining a healthy rhythm and keeping hunger at bay.

Keep in mind, you’ll want snacks that are just as mobile as your lifestyle—something you can grab and go without a hitch. Choose options that are easy to take on-the-go, or learn what options are available to easily find them in a local store when out and about. 

So why not give some of the suggested snacks a try?

You’ll find a snack for every craving and diet out there, each one crafted to hit the spot. Make the switch to high protein, low calorie snacks and experience the benefits for yourself. 

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Ready to take your fitness to the next level? Contact our friendly Crunch team today and schedule a personal training session. Let’s make your fitness dreams a reality! Sign up now and start transforming your life!


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