15 Best High Protein Snacks for Weight Loss in 2026

High-protein snacks are essential for weight loss. They help curb hunger, boost metabolism, and keep you energized throughout the day. Here’s a quick look at the top snacks that deliver at least 6 grams of protein while staying under 200 calories:

• Quest Protein Bar: 20g protein, 200 calories, gluten-free.
• EPIC Beef Bar: 11g protein, 130 calories, paleo-friendly.
• Two Good Greek Yogurt: 12g protein, 80 calories, low sugar.
• Chomps Beef Stick: 10–12g protein, 100 calories, no fillers.
• Quest Protein Chips: 18g protein, 140 calories, keto-friendly.
• Boiled Eggs: 12g protein (2 eggs), 140 calories, portable.
• Roasted Chickpeas: 6g protein, 120 calories, vegan.
• Hummus with Veggies: 10g protein, 150 calories, plant-based.

These snacks are perfect for busy lifestyles, offering convenience and nutrition without exceeding calorie limits. Whether you prefer bars, yogurt, or savory options like hummus, there’s something for every diet, including keto, vegan, and gluten-free.

Quick Tip: Pair protein with fiber (like veggies or nuts) for longer-lasting energy.

1. Quest Nutrition Chocolate Chip Cookie Dough Protein Bar

Packed with Protein

The Quest Nutrition Chocolate Chip Cookie Dough Protein Bar delivers a solid 20g of protein per serving, far surpassing the 6g threshold known to promote satiety. This protein punch plays a vital role in maintaining muscle mass during weight loss, which is essential for keeping your metabolism running smoothly. Plus, it helps curb hunger, making it easier to stay full between meals. This makes it a versatile option for various dietary preferences.

Diet-Friendly Choice

This bar checks a lot of boxes for those with specific dietary needs. It’s gluten-free, low in sugar, and clocks in at just 200 calories per serving. That makes it a great snack option for weight management without turning into a full-blown meal.

Easy to Grab and Go

Convenience is key, and this bar delivers. Each one comes individually wrapped and doesn’t require refrigeration, making it perfect for tossing into your gym bag, car, or desk drawer. At $27.99 for a pack, it’s a practical choice that has earned a 4.5/5 rating from 607 reviews, with users praising its flavor and effectiveness.

"A high protein snack is also great for individuals seeking to lose weight and for those that want to build and/or retain muscle."
– Umo Callins, R.D.N., Well Rooted Health and Nutrition

2. EPIC Beef Sea Salt & Pepper Protein Bar

Packed with Protein

The EPIC Beef Sea Salt & Pepper Protein Bar offers 11 grams of protein per serving. Made with grass-fed beef, it provides a whole-food alternative to those heavily processed protein isolates.

"Epic bars are like fancy beef jerky in bar form. My go-to is the chicken sriracha: It's a little spicy and contains 11 grams of protein, which satiates me better than any oat/granola/nut/whatever snack bar ever has."
– Kendra Vaculin, Test Kitchen Editor, Bon Appétit

Low in Calories

With just 130 calories per serving, this bar is a smart choice for anyone keeping an eye on their calorie intake. Its impressive protein-to-calorie ratio makes it a more nutritious pick compared to standard salty snacks.

Fits a Variety of Diets

This bar checks a lot of dietary boxes. It's gluten-free, paleo-friendly, and keto-compatible, thanks to its straightforward ingredient list: grass-fed beef, sea salt, and pepper. There are no added grains, sugars, or artificial preservatives, making it a clean and simple choice.

Portable and Convenient

EPIC bars are shelf-stable and don’t need refrigeration, which makes them perfect for tossing in your gym bag, keeping in your car, or stashing in your desk drawer. Priced at around $32.99 for a multi-pack, they’re a savory, protein-packed option for busy lifestyles. This bar combines nutrition and convenience, making it a standout choice for on-the-go snacking.

3. Two Good Greek Yogurt - Vanilla

Packed with Protein

Two Good Greek Yogurt earns its spot as a top choice for its impressive mix of protein, low calories, and versatility. Each single-serving cup delivers 12 grams of protein, which can help you feel full longer and maintain muscle while shedding pounds. It's a satisfying option that supports weight management goals.

Low in Calories, Big on Benefits

With just 80 calories per serving, this yogurt boasts an exceptional protein-to-calorie ratio, making it a smart pick for those keeping an eye on their calorie intake. Plus, it meets the dietitian-approved standard of 5 grams or less of added sugar, making it a guilt-free snack you can feel good about[27,28].

Suitable for Various Diets

This yogurt checks several boxes for dietary preferences. It's gluten-free and vegetarian, making it a versatile choice for different eating styles. Its low sugar content also makes it appealing for those on lower-carb diets. And let's not forget the bonus: protein has a higher thermic effect, meaning your body burns more calories digesting it compared to fats or carbs[27,28].

Grab-and-Go Convenience

Packaged in single-serving cups, Two Good Greek Yogurt is perfect for busy lifestyles. Toss it in an insulated lunchbox for work or errands, and you're all set for a quick, satisfying snack. At around $5.99, it’s a no-fuss option - just grab a spoon and enjoy wherever you are.

4. Chomps Grass-Fed Beef Stick - Original

Packed with Protein

Each 1.15-ounce stick packs a punch with 10–12 grams of protein, all for just 100 calories. This excellent protein-to-calorie ratio can help keep hunger at bay. Protein digests slowly, which means you’ll feel fuller for longer, making these sticks a solid option for snacking between meals without derailing your diet.

Fits Various Diets

Chomps sticks check all the boxes for folks following specific dietary plans. They’re certified Gluten-Free, Keto-friendly, Paleo-friendly, and Whole30 Approved. With 0 grams of sugar, no artificial nitrates, and no fillers, they’re designed to avoid insulin spikes that could lead to fat storage. Plus, they’re free from soy, dairy, and nuts, making them a go-to for anyone with food allergies. Made with 100% grass-fed and finished beef, they’re as clean and simple as it gets.

Easy to Take Anywhere

Beyond their nutritional perks, these sticks are individually wrapped and shelf-stable, making them ideal for busy lifestyles. Whether you toss one in your gym bag, desk drawer, or car, they’re ready whenever you need a quick snack - no refrigeration required. Bon Appétit’s Senior Commerce Editor Olivia Tarantino even swears by them:

"I literally have at least one of these jerky sticks in my gym bag and backpack at all times as an emergency snack."

With a 4.9-star rating from 2,547 reviews, it’s clear these sticks are a hit. A 10-pack goes for $25.60, while a 6-stick pack costs $16.99.

5. Quest Nutrition Protein Chips - BBQ

Packed with Protein

Each 1.1-ounce bag of Quest Protein Chips delivers 18 grams of protein, sourced from milk and whey protein isolates. This makes them a great option for anyone looking to enjoy a crunchy snack while adding a solid dose of high-quality protein to their diet.

Low in Calories, Big on Flavor

With just 140 calories per bag, these chips are a smart pick for those keeping an eye on their calorie intake. They also contain only 5 grams of total carbs, including 4 grams of net carbs, making them a satisfying snack that won’t cause major blood sugar spikes.

Fits a Range of Diets

Quest Protein Chips cater to various dietary preferences. They’re certified gluten-free, keto-friendly, soy-free, and Kosher. Plus, they’re baked - not fried - with only 6 grams of fat per serving. However, since they contain milk and are made in a facility that processes soy and wheat, they’re not suitable for vegans or those with severe dairy allergies. These chips are crafted with active lifestyles in mind, offering a balance of taste and nutrition.

Perfect for On-the-Go Snacking

Convenience meets nutrition with these single-serving, shelf-stable bags. They don’t require refrigeration, making them a hassle-free option for busy days or travel. Priced at about $3.49 per bag (or roughly $21.99 for an 8-pack), and boasting a 4.8-star rating from 766 reviews, they’re a practical and tasty way to up your protein game.

6. Quest Nutrition Protein Cookies

Packed with Protein

Each Quest Protein Cookie packs 15–16 grams of protein, with the Peanut Butter Chocolate Chip flavor offering the higher end at 16 grams. This protein comes from a blend of milk protein isolate and whey protein isolate, making up 30% of your daily value. It’s a guilt-free, dessert-like snack that not only satisfies your sweet tooth but also helps curb hunger, making it easier to stick to your weight loss goals. With a protein punch like this, it’s a great way to keep you feeling full and avoid less nutritious temptations between meals.

Diet-Friendly and Fiber-Rich

These cookies are crafted for keto and gluten-free lifestyles, offering just 2–4 grams of net carbs, 1 gram of sugar, and an impressive 9–12 grams of fiber - up to 48% of your daily value. This fiber content not only aids digestion but also helps you feel satisfied for longer. However, they’re not suitable for everyone - ingredients like milk, soy, and peanuts in some flavors mean they’re off-limits for vegans and those with dairy allergies.

Perfect for On-the-Go

Individually wrapped and shelf-stable, Quest Protein Cookies are designed for convenience. At about $2.50 per cookie in a 12-count box, they’re easy to grab for a quick snack, whether you’re heading to the gym, working at your desk, or traveling. With flavors like Chocolate Chip, Double Chocolate Chip, Peanut Butter, Snickerdoodle, and Peanut Butter Chocolate Chip, there’s something for everyone. And with a 4.5-star rating from 539 reviewers, these cookies are clearly a crowd-pleaser.

7. Arla Natural Skyr

High Protein Content

Arla Natural Skyr packs an impressive 10 grams of protein per 100 grams, making it a great option for those aiming to lose weight. A single 5.3-ounce container delivers 17 grams of protein with just 120 calories. This Icelandic-style yogurt is strained to achieve its thick, creamy texture, which naturally boosts its protein content compared to traditional Greek yogurt. The high protein levels not only help you feel full but also support muscle maintenance, which plays a role in keeping your metabolism active.

"This substantial amount of protein promotes feelings of fullness, reducing the likelihood of overeating later in the day."
– Lauren Manaker, M.S., RDN, LD, CLEC, CPT

Low Calorie Count

With just 61 calories per 100 grams (or 120 calories per 5.3-ounce serving), Arla Natural Skyr offers an excellent protein-to-calorie balance. It contains only 0.2 grams of fat and 4 grams of sugar per 100 grams, making it a smart choice for calorie-conscious diets. Its creamy texture comes from using four cups of skim milk to make one cup of skyr, rather than relying on added fats or sugars. Plus, digesting protein requires more energy than fats or carbs, which can help you burn more calories overall.

Dietary Compatibility

Made from skimmed milk, Arla Natural Skyr is a great fit for high-protein, low-fat, and gluten-free diets. It's naturally fat-free and contains probiotics, which are known to support gut health and may aid in weight management. However, it’s not suitable for vegans or individuals with dairy allergies. For a satisfying snack, try pairing plain skyr with fresh berries or a handful of nuts. You can also use it as a high-protein alternative to sour cream or mayonnaise in dips and recipes. This versatile yogurt is a great addition to any meal plan focused on protein-rich options.

My Favorite High-Protein Snacks For Weight Loss!

8. Pure Protein Cheddar Cheesy Crackers

When it comes to weight loss, every gram of protein can make a difference - and these crackers manage to pack nutrition and convenience into one crunchy snack.

Packed with Protein

Pure Protein Cheddar Cheesy Crackers offer 10 grams of protein in every 30-gram bag, making them a satisfying choice that helps keep you full while supporting muscle maintenance. For comparison, traditional cheese crackers like Cheez-Its typically contain only about 3 grams of protein per serving, making these a much more protein-rich alternative. Plus, that extra protein comes with fewer calories, making it a smart choice for those watching their intake.

"The crackers were crunchy and crispy, and the flavor was similar to a Cheez-It." – Bojana Galic, CNC, GGR Editorial Team

Low-Calorie, High Satisfaction

Each bag is just 130 calories, with 9 grams of carbohydrates, 1 gram of sugar, and 6 grams of fat. This balance makes them a guilt-free snack that doesn’t skimp on flavor or satisfaction.

Perfect for On-The-Go

These crackers are shelf-stable and come in resealable bags, making them easy to take anywhere - whether you’re heading to the gym, the office, or on a road trip. You can find them at popular retailers like Amazon, Walmart, and Costco. At about $2.00 per bag in a 12-pack ($23.99 total), they’re an affordable and convenient option for busy lifestyles. Available in two flavors - Cheddar Cheese and Hot and Spicy - they add a little variety to your savory snack lineup.

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9. Oats Overnight

If you're looking for a plant-based, no-cook protein snack, Oats Overnight combines nutrition with convenience. Named the Best Plant-Based Protein Snack, it’s a simple yet effective option for staying fueled.

Packed with Protein

Each serving of Oats Overnight delivers anywhere from 20g to 50g of protein, depending on how you customize it. Adding ingredients like cottage cheese or protein powder can further boost its protein content. This high protein level not only helps you feel fuller for longer, potentially reducing overall calorie intake, but it also promotes stable blood sugar levels and may help you resist the temptation of less healthy snacks later in the day.

Works for Many Diets

Oats Overnight is naturally plant-based, vegan-friendly, and can be made gluten-free by using certified oats. However, it’s not the best fit for strict keto diets due to the carbohydrate content in oats.

Easy and Portable

The beauty of Oats Overnight lies in its simplicity. With just 5 minutes of prep, you can make a batch on Sunday night and have ready-to-eat servings for the entire work week. Store them in mason jars or similar containers, and you’ve got a quick grab-and-go snack that’s as convenient as it is nutritious. This customizable option is a fantastic addition to any protein-packed snack lineup.

10. Roasted Chana (Chickpeas)

Craving a crunchy, plant-based snack? Roasted chana (chickpeas) offers the perfect balance of texture and nutrition. With a satisfying crunch reminiscent of chips, this snack is an excellent choice for anyone seeking a portable, shelf-stable option that doesn’t need refrigeration.

High Protein Content

Roasted chickpeas are a protein powerhouse, delivering about 6g per 1-ounce serving and up to 14–15g per cup. Thanks to their combination of protein and fiber, they slow digestion and help you feel full longer - ideal for managing your calorie intake.

"Crunchy, savory, and portable! It's great for satisfying salty cravings, and you can add different spices or herbs to change the flavor."
– Alexandria Hardy, R.D.N., Owner of Pennsylvania Nutrition Services

This blend of protein and fiber makes roasted chana an excellent snack for keeping hunger at bay.

Low Calorie Count

At under 200 calories per serving, roasted chana is a nutrient-packed alternative to processed snacks. For instance, a 44g serving contains about 151 calories and 8g of protein, while a 1-ounce portion has approximately 120 calories. Popular ready-to-eat options, like Biena Roasted Chickpeas, offer around 130 calories and 5–6g of fat per serving.

Dietary Compatibility

Naturally vegan and gluten-free, roasted chickpeas fit seamlessly into various eating plans. They’re also a great crunchy option for those with nut allergies. However, with up to 20g of carbohydrates per serving, they may not suit strict keto diets. Beyond protein, chickpeas are loaded with essential minerals like magnesium, folate, iron, and manganese.

Convenience and Portability

One of the best things about roasted chana is its convenience. It’s shelf-stable and easy to stash in your gym bag, desk drawer, or car - no refrigeration required. Ready-to-eat options, such as Biena Roasted Chickpeas, are available in a 4-pack for $17.96 and boast a stellar 4.8/5-star rating from 672 reviews. Prefer a homemade version? Just season canned chickpeas with olive oil and spices, roast them at 400°F for 20–25 minutes, and store in an airtight container to maintain their crunch. Perfect for a quick, on-the-go snack!

11. Boiled Eggs

Hard-boiled eggs are a no-fuss, protein-packed snack that’s naturally portioned and easy to prepare. A single large egg delivers 6.3 grams of high-quality protein, including all nine essential amino acids your body requires. If you eat two, you’re getting over 12 grams of protein - a simple way to meet your daily needs.

"There's about 12 grams in two hard-boiled eggs. You can add this easy-to-prepare option into your snack rotation for a little variety."
– Julia Zumpano, RD, LD, Cleveland Clinic

Egg protein isn’t just about building muscle; it also slows digestion and helps stabilize blood sugar levels. This can curb cravings and support weight management goals. To maximize their benefits, eat the whole egg - the yolk contains nearly half the protein, plus essential vitamins like A, D, and B-complex.

Low Calorie Count

Hard-boiled eggs are not only nutritious but also low in calories, making them a smart choice for weight loss. Each large egg has just 77.5 calories, making it a nutrient-dense option for calorie-conscious eaters. With only 5.3 grams of fat and less than 1 gram of carbs, they’re a perfect fit for low-carb diets. For a heartier snack under 200 calories, try mashing a hard-boiled egg with half an avocado for a creamy, satisfying treat.

Dietary Compatibility

Eggs are naturally versatile and fit into many dietary plans. Whether you’re gluten-free, keto, or vegetarian, hard-boiled eggs make a great addition to your diet. Beyond protein, they’re packed with nutrients like choline - 147 mg per egg, or 27% of your daily value - which supports brain health. Plus, antioxidants like lutein and zeaxanthin promote eye health.

Convenience and Portability

Hard-boiled eggs are as convenient as they are nutritious. Boil a batch at the start of your week and keep them in the fridge for a quick, grab-and-go snack. They’re portable, require no reheating, and can be easily packed in a gym bag, lunchbox, or desk drawer. Add a sprinkle of salt, pepper, or a dash of hot sauce for flavor without extra calories.

12. Greek Yogurt (Plain)

Plain Greek yogurt is a protein-packed snack that fits perfectly into a balanced diet without overloading on calories. A standard 6-ounce container offers 15 to 20 grams of protein - nearly double the amount found in regular yogurt. To put this into perspective, it's comparable to eating 2 to 3 ounces of lean meat, making it an efficient source of protein. The straining process used to make Greek yogurt not only gives it a thicker texture but also concentrates its protein content, which can help maintain lean muscle mass during weight loss. Plus, with a Glycemic Index score between 6 and 11, it helps keep blood sugar levels stable.

Packed with Protein

A 6-ounce serving of plain, nonfat Greek yogurt contains about 18 grams of high-quality protein. Since digesting protein requires more energy than processing carbs or fats, this snack can naturally give your metabolism a slight boost.

But it’s not just about protein. Greek yogurt also provides nearly 20% of your daily calcium needs, along with essential nutrients like magnesium, phosphorus, potassium, and B vitamins. Additionally, the live cultures - such as Lactobacillus and Bifidobacterium - support gut health, which has been linked to better weight management.

Low in Calories, High in Benefits

Plain Greek yogurt is a calorie-smart choice, especially when you opt for nonfat or low-fat versions. These varieties deliver the same protein punch as whole-milk options but with fewer calories. With just 5 to 8 grams of carbohydrates per serving - about half of what regular yogurt contains - it’s an easy fit for most weight loss plans. When shopping, look for brands with no more than 0.5 grams of saturated fat and 5 grams or less of added sugar per serving. To make it even more nutritious, try adding toppings like fresh berries, chia seeds, or flaxseeds for a fiber boost.

Fits a Range of Diets

Greek yogurt’s low carbohydrate content makes it naturally gluten-free and a great option for keto diets. Thanks to its straining process and live cultures, it’s also easier to digest for those with mild lactose intolerance compared to regular yogurt or milk. Its high protein content and minimal impact on blood sugar levels make it a diabetes-friendly choice as well. You can even use it as a healthier alternative to sour cream or mayonnaise in recipes, cutting calories while keeping the flavor.

Quick and Convenient

On top of its nutritional perks, Greek yogurt is incredibly convenient. Individually portioned containers are perfect for tossing into a work bag, gym bag, or lunchbox with an ice pack. No prep is required - just grab a spoon and enjoy. Stock up on plain varieties at the start of the week, so you always have a quick and satisfying snack ready whenever hunger strikes.

13. Protein Balls (Blueberry Oat)

These blueberry oat protein balls bring a sweet and satisfying twist to your high-protein snack options. With a hint of cinnamon and an oaty texture, they pack the taste of a muffin into a bite-sized treat. The Protein Ball Co.'s version has earned a solid 4.5 out of 5 rating from BBC Good Food, with reviewers loving the muffin-like flavor and the absence of that typical protein aftertaste.

Packed with Protein

Each 45-gram (1.6-oz) serving - six mini protein balls - delivers 6.5 grams of protein. This makes them perfect for a quick protein boost, whether you're fueling up before a workout, recovering afterward, or just need a little extra energy during the day.

Light on Calories

At only 178 calories per serving, these protein balls fit right into the under-200-calorie guideline often recommended for snacks. Plus, The Protein Ball Co. keeps things clean by avoiding added sugars and palm oil in their recipe.

Easy to Carry, Easy to Eat

Convenience is key, and these protein balls deliver. Their 45-gram packaging is ideal for tossing into your gym bag, purse, or desk drawer. Unlike snacks like Greek yogurt or cottage cheese, they don’t require refrigeration or utensils, making them a practical option for commutes or outdoor adventures. Want to try making your own? Combine oats, nut butter, and protein powder over the weekend, portion them into small containers, and you’ve got homemade grab-and-go snacks for the week.

The Protein Ball Co. Blueberry Oat Muffin packs are priced between $20 and $25 for a 10-pack, which works out to about $2.00 to $2.50 per serving.

14. Jerky (Grass-Fed Beef)

Grass-fed beef jerky packs a punch with 9–13 grams of protein per ounce, all in a portable, shelf-stable package. Each ounce (28 grams) delivers this protein boost for just 70 to 100 calories, making it one of the most protein-rich snack options out there. Unlike many protein bars loaded with added sugars and preservatives, jerky keeps it simple - just beef and seasonings. This compact snack not only supports muscle health but also offers a well-rounded nutritional profile.

High Protein Content

Beef jerky is a complete protein, meaning it contains all the essential amino acids your body needs for muscle repair and keeping you full. Umo Callins highlights its appeal:

"Beef jerky is a [favorite] because it's a complete protein which contains all essential amino acids, it's easy to pack for an on-the-go snack, and can be found in many places."

Zero-sugar varieties can provide up to 13 grams of protein for only 80 calories, which is far more protein per calorie than alternatives like almonds (6 grams, 160–170 calories per ounce) or a hard-boiled egg (6 grams, 70–80 calories). Brands such as Chomps offer 10 to 12 grams of protein per stick, while larger options like 1st Phorm’s 2-ounce sticks deliver a hearty 18 grams.

Low Calorie Count

With just 70–100 calories per serving, grass-fed beef jerky is a smart choice for those aiming to stay under 200 calories per snack. Its high protein content also helps stabilize blood sugar, keeping energy levels steady and reducing hunger pangs. When shopping, look for options with less than 5 grams of added sugar and under 300 milligrams of sodium per serving.

Dietary Compatibility

Grass-fed beef jerky fits seamlessly into a variety of eating plans. It’s naturally keto-friendly and gluten-free, usually containing 0 to 6 grams of carbs per serving. Brands like Chomps focus on clean ingredients, using 100% grass-fed beef without added sugars, nitrates, or artificial preservatives. Olivia Tarantino, Senior Commerce Editor at Bon Appétit, describes it perfectly:

"Each bite delivers a satisfying snap, followed by tender, well-seasoned beef from 100% grass-fed meat. They're free of unwanted preservatives, added sugar, and mystery ingredients - just real food."

Convenience and Portability

Grass-fed beef jerky is a go-to for those needing a nutrient-dense snack on the move. Unlike options like Greek yogurt or boiled eggs, jerky doesn’t require refrigeration or utensils. Toss a few sticks into your gym bag, desk drawer, or car for an instant protein boost whenever hunger strikes. Many brands even offer individually wrapped sticks, making them perfect for mess-free snacking during commutes or trips.

Pricing and Pairing:
For instance, Chomps trial packs are priced around $16.99 for six sticks, while mini packs go for about $8.99 for a six-count. Epic Meat Bars provide bulk packs for approximately $35. To round out your snack, pair your jerky with a piece of fruit or a small handful of nuts for added fiber and healthy fats.

15. Hummus with Vegetable Sticks

Pairing hummus with fresh vegetable sticks is a simple, plant-based snack packed with protein and fiber, all while keeping calories in check. A 1/4 cup of hummus offers around 5 grams of protein and 4 grams of fiber, and when combined with a cup of raw veggies, the calorie count stays between 150 and 170. A smaller, 2-tablespoon serving provides about 2.5 grams of protein and also delivers key nutrients like manganese (18% of your daily needs), copper (14%), and folate (12%) in each serving. Let’s dive into why this snack is as practical as it is nutritious.

Protein Powerhouse

If you’re looking to up your protein intake, increasing your portion to 5 tablespoons gives you about 6.25 grams of protein for only 205 calories. Lee Cotton, R.D.N., owner of Lee Cotton Nutrition, highlights the benefits:

"Hummus is a great plant-based protein that pairs great with vegetables and gives them the protein boost they're lacking."

For an extra protein punch, Jessica Cording, MS, RD, CDN, IFNCP, suggests mixing hummus with Greek yogurt.

Low-Calorie and Balanced

This snack isn’t just about protein - it’s also low in calories. Pairing hummus with crunchy vegetables like carrots, bell peppers, celery, or cucumbers keeps the calorie count under 200. Thanks to its combination of protein, fiber, and healthy fats from olive oil and tahini, hummus provides a steady energy release, helping to maintain stable blood sugar levels. Research from 2020 even shows that adding hummus to your meals can improve post-meal blood sugar control and fasting lipid levels.

Works for Many Diets

Hummus with veggie sticks fits into a variety of dietary preferences. It’s naturally vegan, gluten-free, and dairy-free (unless you add yogurt), and it’s nut-free. Chickpeas, the main ingredient in hummus, have a low Glycemic Index, meaning they digest slowly and don’t cause sharp blood sugar spikes. That said, chickpeas are high in carbs, so those on strict keto diets or sensitive to FODMAPs (due to the raffinose in chickpeas) should monitor their intake.

Easy and Portable

This snack is as convenient as it is healthy. Pre-cut vegetables like carrots, celery, or bell peppers can be stored in clear containers for quick access. Pre-portioned hummus cups, widely available in stores, make it even easier to grab and go. Want to add some flair? Sprinkle smoked paprika, lemon zest, or everything bagel seasoning on your veggies for extra flavor without extra calories. If you’re looking for a gluten-free crunch, pair your hummus with lentil cakes or lentil triangles instead of crackers.

Snack Comparison Table

The table below highlights 15 snacks, comparing their protein content, calories, and dietary compatibility (keto, vegan, gluten-free). If you're aiming for snacks with at least 10g of protein and fewer than 200 calories per serving, this guide will help you make an informed choice. For example, a snack with 15g of protein and 150 calories will keep you satisfied longer than one with the same calorie count but only 5g of protein. Use this table to quickly find the best option for your dietary needs.

Snack Name	Protein	Calories	Keto	Vegan	Gluten-Free
Quest Chocolate Chip Cookie Dough Bar	21g	200	Yes	No	Yes
EPIC Beef Sea Salt & Pepper Bar	11g	130	Yes	No	Yes
Two Good Greek Yogurt - Vanilla	12g	80	Yes	No	Yes
Chomps Grass-Fed Beef Stick - Original	9g	90	Yes	No	Yes
Quest Nutrition Protein Chips - BBQ	19g	140	Yes	No	Yes
Quest Nutrition Protein Cookies	15g	220-250	Yes	No	Yes
Arla Natural Skyr (150g portion)	15.9g	95	Yes	No	Yes
Pure Protein Cheddar Cheesy Crackers	10g	130	Yes	No	No
Oats Overnight	20g	280-300	No	Yes	Yes
Roasted Chana (Chickpeas, 1 oz)	6g	120	No	Yes	Yes
Boiled Eggs (2 large)	12g	140-155	Yes	No	Yes
Greek Yogurt (Plain, 3/4 cup)	17g	100	Yes	No	Yes
Protein Balls (Blueberry Oat, 45g)	6.5g	178	No	Yes	Yes
Jerky (Grass-Fed Beef, 1 oz)	10g	80-100	Yes	No	Yes
Hummus with Vegetable Sticks	10g	150-200	No	Yes	Yes

Animal-based snacks - like beef sticks, eggs, and Greek yogurt - are naturally keto-friendly and gluten-free. On the other hand, plant-based options such as roasted chickpeas, hummus with veggies, and protein balls cater to vegan and gluten-free diets, though they often contain more carbs. If you're juggling multiple dietary needs, like being both vegan and gluten-free, consider options like Oats Overnight, roasted chana, protein balls (made with certified gluten-free oats), or hummus with vegetables . For more detailed nutritional breakdowns, refer to the full reviews above.

Conclusion

High-protein snacks are a great way to help you feel full, keep blood sugar levels steady, and maintain muscle mass - especially during calorie deficits. These benefits are essential for managing weight over the long term. As Andrea Hinojosa, M.S., RD, and Founder of Honest Health & Wellness, puts it:

"Protein-rich snacks can help you feel fuller for longer, promoting a sense of nourishment and satisfaction."

This guide highlights 15 snack options that cater to a wide range of dietary preferences. Whether you're on a keto diet and grabbing Chomps Grass-Fed Beef Sticks, sticking to plant-based eating with roasted chana, snacking on boiled eggs during a busy day, or enjoying Greek yogurt with berries, these choices all deliver at least 6 grams of protein while staying under 200 calories per serving.

Find snacks that align with your lifestyle and goals. For hectic days, shelf-stable options like jerky or Quest Protein Chips are convenient. To stay full longer, pair protein with fiber and healthy fats - like Greek yogurt topped with berries or hummus paired with veggie sticks. Refer to the comparison table above to quickly pinpoint snacks that meet your needs, whether you're focusing on keto-friendly, vegan, or gluten-free options.

FAQs

How can high-protein snacks help with weight loss?

High-protein snacks can be a game-changer for weight loss. They help keep you satisfied for longer, which means you're less likely to overeat. Protein works by slowing down digestion, keeping blood sugar levels steady, and preserving muscle mass - an important factor for maintaining a healthy metabolism. By curbing hunger and boosting your body's ability to burn calories, these snacks make it easier to stay on track with your weight loss goals without feeling like you're missing out.

Adding protein-packed snacks to your diet can also help control cravings and provide consistent energy throughout the day. This makes them not only a smart but also a practical choice for managing your weight effectively.

What are the best high-protein snacks for keto or vegan diets?

For vegan high-protein snacks that can support weight loss, consider plant-based options that are both nutritious and easy to prepare. For example, steamed or roasted edamame offers about 17 grams of protein per cup, making it a satisfying choice. Craving something crunchy? Roasted chickpeas seasoned with olive oil and spices provide around 6–7 grams of protein per 1/2 cup. Nuts and seeds, such as almonds, pistachios, and pumpkin seeds, are also excellent options, delivering 5–8 grams of protein per serving along with healthy fats. If you’re in the mood for a dip, try blending boiled edamame into hummus, or pair almond butter with celery sticks for a portable, nutrient-packed snack. Bonus: these options are naturally gluten-free and perfect for meal prepping.

For keto-friendly high-protein snacks, stick to low-carb, high-fat choices that align with your dietary goals. Hard-boiled eggs, cheese sticks, and full-fat Greek yogurt are great options, each offering 6–10 grams of protein with very few carbs. If you’re looking for shelf-stable snacks, pork rinds, beef jerky (make sure to choose varieties without added sugars), and salmon or tuna packets pack 7–12 grams of protein per ounce. Nuts like macadamias and pecans, as well as seed mixes, are also excellent for combining protein with healthy fats. For a quick and satisfying option, pair sliced cucumber or bell pepper with cream cheese or an avocado spread. These snacks are not only convenient and filling but also help you stay in ketosis while keeping hunger at bay.

What’s the best way to fit high-protein snacks into a busy lifestyle?

Incorporating high-protein snacks into a busy lifestyle doesn’t have to be complicated. Look for simple, portable options like hard-boiled eggs, roasted nuts, cheese sticks, Greek yogurt, or jerky. These snacks are ready to eat and perfect for those moments when you're on the move.

To make things even easier, try prepping your snacks ahead of time. Divide nuts, seeds, or chopped veggies into small containers or bags the night before. Stash them in easy-to-spot places like your desk, bag, or even your car, so they’re always within reach. Pairing these snacks with small amounts of carbs - like yogurt with berries or cheese with whole-grain crackers - can help keep you feeling satisfied longer and maintain your energy throughout the day.

If you’re short on time, buying pre-portioned snacks in bulk or using grocery delivery services can help you keep a steady supply on hand. These small steps can go a long way in supporting your weight-loss goals, even when life gets hectic.