25 High-Protein Snacks Under 200 Calories

Plain, non-fat Greek yogurt is arguably the MVP of high-protein snacking. Half a cup of the plain stuff packs 15 grams of protein, and when you top it with a small handful of blueberries or raspberries you get natural sweetness, antioxidants, and a snack that feels considerably more indulgent than it actually is. Skip the pre-flavored versions — they’re usually loaded with sugar and light on protein. Sweeten it yourself with a tiny drizzle of honey and a pinch of cinnamon.

Two hard-boiled eggs, a pinch of smoked paprika, a crack of black pepper, and you’re done. This is the snack that’s been working for people long before protein became a buzzword. I keep a batch of six boiled eggs in the fridge at all times — they last up to a week and they’re ready whenever the afternoon slump hits. If you’re making a batch, a good silicone egg tray makes peeling infinitely less frustrating.

Cottage cheese gets a bad reputation from the 1970s diet era, but half a cup clocks in at 14 grams of protein and somewhere around 90 calories. Add a quarter cup of pineapple chunks and you’ve got a sweet, creamy, legitimately satisfying snack that takes about 30 seconds to put together. The pineapple-cottage cheese combo specifically is one of those things that sounds questionable and then turns into a daily habit.

This is the most efficient protein-per-calorie ratio you’ll find in snacking. A single-serve pouch of tuna in water runs about 100 calories and delivers 22 grams of protein. Mix it with a little mustard and eat it with celery sticks or a few whole-grain crackers. The pouches are mess-free, need no refrigeration, and fit in a desk drawer. If you’re not keeping a few of these stashed at work, you’re making your afternoon harder than it needs to be. Pair with ideas from these high-protein low-calorie meal ideas when you want to scale up.

A half-cup serving of shelled edamame delivers around 12 grams of protein, and when you roast them with a little olive oil, sea salt, and garlic powder, they become genuinely crunchy and addictive. Think of roasted edamame as the chip replacement that actually does something useful. You can make a big batch and store them in an airtight container for the week — they stay crispy for a couple of days, which is more than I can say for most “healthy” chip alternatives. Get Full Recipe

Three to four slices of deli turkey breast wrapped around a thin slice of Swiss or provolone, maybe a smear of Dijon mustard if you’re feeling fancy. No bread required, no heating required, and honestly no effort whatsoever. Each roll-up is like a mini protein delivery system and you can eat three of them for under 160 calories. This is also a perfect snack for kids, FYI — I know several parents who make these for after-school pickup and get zero complaints.

One stick of part-skim mozzarella string cheese plus half a medium apple hits that sweet-savory balance in a way that genuinely satisfies snack cravings rather than just postponing them. The cheese brings fat and protein, the apple brings fiber and natural sugar — together they’re a reasonably complete snack that takes zero preparation. It’s also a snack you can eat in the car, which in my book counts as a feature, not a bug.

Jerky has genuinely improved as a snack category over the last decade. One ounce of quality beef jerky runs about 80–100 calories and delivers 10 grams of protein. The caveat is reading labels: many store-bought versions pack in added sugar and excess sodium. Look for options with simple ingredient lists — meat, salt, maybe some spices — and you’ve got one of the most portable, no-refrigeration-required protein snacks available. Pair it with some veggies for the full effect. Check out these easy protein snack ideas for work for more desk-friendly options.

Two tablespoons of classic hummus with a full cup of sliced cucumber and bell pepper strips is one of those snacks that feels like eating a lot while the calorie count stays politely low. Hummus comes from chickpeas, which are actually a solid plant-based protein source — not quite in the same league as Greek yogurt, but meaningful when you’re stacking protein across the day. If you want to upgrade it, try roasted red pepper hummus or add a teaspoon of everything bagel seasoning on top. It’s a small move that makes the whole thing feel much more intentional.

Two protein energy bites made with rolled oats, natural peanut butter, a scoop of vanilla protein powder, and a few dark chocolate chips will clock in around 140–170 calories and deliver 10–12 grams of protein depending on your scoop. Make a dozen on a Sunday, store them in a glass container in the fridge, and you’ve got two-bite snacks ready for all week. These are also the snack I’d wager tastes most like dessert while legitimately fitting into a fat-loss nutrition plan. Get Full Recipe

Three stalks of celery with one tablespoon of peanut butter is the snack that sounds boring until you’re eating it and realize it’s actually very good. The crunch of celery against the richness of nut butter hits a texture contrast that weirdly satisfying. Worth noting: peanut butter and almond butter have a similar calorie count per tablespoon, but almond butter edges out peanut butter on vitamin E and magnesium content. Both work great here — use whichever you have, or prefer. A single-serve peanut butter squeeze pack is genius for portion control when you’re at the office.

Two whole-grain crackers with two tablespoons of wild-caught canned salmon gives you 18 grams of protein, healthy omega-3 fatty acids, and a snack that actually tastes like something. Season the salmon with a little lemon juice, capers, and black pepper before loading it onto the crackers. It feels like a micro-meal rather than a snack, which is exactly the point when you’re trying to stay out of the kitchen between actual meals.

Six medium shrimp with two tablespoons of cocktail sauce is around 120 calories and 23 grams of protein. Yes, shrimp cocktail as a snack — not just a party appetizer. Pre-cooked shrimp is available in most grocery stores, and keeping a bag in the freezer means you can defrost a portion overnight and have one of the highest protein-to-calorie snacks available. It also makes you feel like you’re eating something slightly fancy, which never hurts morale.

Plain cottage cheese with a generous shake of everything bagel seasoning on top is one of those combinations that sounds like a stretch and then turns into something you make four times a week. Eat it with cucumber slices or a few multigrain crackers on the side. It’s savory, high in protein, and ready in under 60 seconds. I’ve genuinely converted people to cottage cheese with this exact approach.

One-third cup of roasted chickpeas brings about 7 grams of protein plus a meaningful amount of fiber, which together create a snack that holds up for two to three hours. Season them with smoked paprika, cumin, and a pinch of cayenne before roasting. The texture is the real win here — they get properly crunchy and scratchy that potato chip itch without the consequences. A rimmed baking sheet lined with a silicone mat makes roasting them beautifully easy with zero sticking.

Eight cucumber rounds topped with a small fold of smoked salmon and a tiny dot of cream cheese or Greek yogurt — this is the snack you bring out when company comes over, but also the one you make on a Tuesday because you deserve something that tastes like it took effort even when it took three minutes. Smoked salmon is dense in protein and omega-3s, and cucumber keeps everything feeling fresh and light.

Blending half a frozen banana, a scoop of unflavored or vanilla protein powder, a cup of unsweetened almond milk, and a handful of spinach gets you a snack-sized smoothie under 190 calories with 15–20 grams of protein depending on your powder. The spinach genuinely disappears flavor-wise — you’ll taste the banana, maybe a little vanilla, and that’s it. This works brilliantly post-workout or mid-afternoon when you want something cold. For more ideas, browse these high-protein low-calorie smoothies — there are some fantastic combinations in there.

A quarter cup of pumpkin seeds (pepitas) delivers around 8.5 grams of protein along with a solid amount of magnesium, zinc, and healthy fats. They’re one of those rare snacks that are genuinely nutrient-dense rather than just calorie-neutral. Toast them in a dry pan with a little salt and chili powder and they become legitimately craveable. Keep them in a small jar on your desk and you’ll reach for them constantly without even thinking about it.

Quarter cup of low-fat ricotta, a handful of halved cherry tomatoes, a drizzle of olive oil, and torn fresh basil if you have it. This is the snack that looks like you have your life together even when you absolutely don’t. Ricotta sits between cottage cheese and cream cheese on the texture spectrum — smooth, mild, and genuinely versatile. With 11 grams of protein and around 130 calories per serving, it earns its spot here easily.

A cup of homemade or quality store-bought lentil soup as a snack sounds unconventional until you remember that soup is just hot food in a container, and hot food is deeply satisfying in a way that cold snacks sometimes aren’t. One cup of lentil soup runs around 140 calories and 9 grams of protein plus a serious amount of fiber. On a cold day, this is the snack that wins. You can also batch cook it and portion it into single-serve containers — browse these low-calorie high-protein soup recipes for batch-cook inspiration.

Extra-firm tofu pressed, cubed, tossed in soy sauce and sesame oil, then baked until crispy at 400°F for 25 minutes — this is one of those plant-based snacks that meat-eaters quietly enjoy more than they expect to. A 3-ounce serving delivers about 12 grams of complete protein and stays under 130 calories. Make a tray on Sunday and eat them cold straight from the container all week. For plant-based snacking generally, this resource on vegan high-protein meals is a great companion guide.

Two halves of a standard deviled egg (one egg total, yolk mixed with a little mustard and Greek yogurt instead of mayo to keep calories in check) gives you 10 grams of protein for about 125 calories. Deviled eggs feel festive and substantial in a way that plain hard-boiled eggs don’t — and if you swap standard mayonnaise for Greek yogurt in the filling, you also add a little extra protein while keeping the texture creamy and the flavor bright. Get Full Recipe

Eight ounces of low-fat chocolate milk delivers around 8 grams of protein, a good dose of calcium, and the kind of chocolate flavor that genuinely curbs a sweet craving without derailing anything. Sports nutritionists have been recommending chocolate milk as a post-workout recovery drink for years — the carbohydrate-to-protein ratio is actually pretty solid for replenishing glycogen after training. As a mid-afternoon snack, it’s simple, satisfying, and requires no preparation whatsoever.

Spread plain Greek yogurt on a parchment-lined baking sheet, scatter on your fruit of choice (blueberries and sliced strawberries are the classic move), drizzle a little honey over the top, and freeze for two to three hours. Break it into pieces. That’s it — you now have frozen Greek yogurt bark that delivers 12 grams of protein per serving and tastes like a legitimate frozen dessert. It’s especially good in summer when you want something cold that still fits your goals. Store pieces in a ziplock in the freezer and grab one whenever. A quality parchment paper roll with a dispenser is one of those small kitchen buys you’ll use constantly.

Three egg whites scrambled in a nonstick pan with a light spray of cooking oil, topped with two tablespoons of fresh salsa — this is a warm, filling snack that hits 18 grams of protein for about 120 calories. It takes four minutes including cleanup. If you keep a good non-stick ceramic pan on the stove, egg whites become the fastest protein hit in your kitchen. The salsa keeps things bright and lively so you’re not eating what feels like health-food penance.