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Let’s be honest, snacking can be a slippery slope. You start with the best intentions, reach for a “healthy” granola bar, and before you know it, you’ve eaten enough to feed a small village. We’ve all been there. The truth is, most snack foods are all carbs, no substance. They spike your blood sugar, crash your energy, and leave you raiding the cupboards an hour later. That’s where high-protein snacks come in, they keep you full, stabilise cravings, and actually support your goals (instead of wrecking them).
In this post, we’re diving into real snacks, the kind that taste amazing, keep you satisfied, and clock in under 200 calories.
Whether you’re juggling work calls, school runs, or post-gym hunger, these are your go-to solutions for busy days.
So, grab a cuppa and let’s get into the best high-protein snacks that prove healthy eating doesn’t mean nibbling on air.
1. Greek Yoghurt with Berries and Chia
Creamy, sweet, and ridiculously satisfying, this combo hits all the right notes. Greek yoghurt is naturally high in protein, and adding berries gives you a boost of fibre and antioxidants.
Sprinkle on some chia seeds for that extra omega-3 goodness.
Calories: ~180 | Protein: ~18g
Quick Tip: Add a dash of cinnamon for a “dessert” vibe without the guilt.
Want more breakfast-style inspo? Check out 10 High-Protein Breakfasts That Aren’t Just Eggs for morning-friendly options that double as snacks.
2. Cottage Cheese with Pineapple
This one’s a nostalgic throwback that still slaps.
Cottage cheese is a slow-digesting protein that keeps you full for hours, while pineapple adds natural sweetness and a little vitamin C kick.
Calories: ~170 | Protein: ~20g
Quick Tip: Add a sprinkle of cinnamon or coconut flakes if you fancy it.
3. Protein Shake or Smoothie
When you need something on the go, this is the ultimate quick fix.
Blend your favourite vanilla protein powder with milk or water, ice, and a banana or a spoonful of nut butter. Boom – instant energy.
Calories: ~180 | Protein: ~25g
Quick Tip: Add spinach or chia for a stealthy fibre boost.
If you’re trying to snack smarter without faff, grab a few kitchen staples that make life easier – I swear by my Ninja blender for quick smoothies and these glass prep jars for portioning snacks like a pro.
4. Edamame with Sea Salt
Simple, savoury, and vegan-friendly. Edamame is packed with protein and fibre, making it one of the easiest high-protein snacks you can keep on hand.
Calories: ~190 | Protein: ~18g
Quick Tip: Toss with chilli flakes or garlic powder for a flavour boost.
Keep a stash of reusable silicone snack bags in your fridge – I love the Stasher Storage Pockets. Perfect for edamame, nuts, or anything you fancy.
5. Boiled Eggs with Veg Sticks
Eggs are perfectly balanced macro meals all on their own. Pair with crunchy carrots or cucumber for texture and volume.
Calories: ~160 | Protein: ~12g
Quick Tip: Add a sprinkle of paprika or a drizzle of sriracha for flavour.
6. Turkey or Chicken Roll-Ups
Lean, portable, and way more exciting than a dry rice cake.
Wrap sliced turkey or chicken around a cucumber spear or cheese stick, and you’ve got an easy high-protein, low-calorie snack that feels like a treat.
Calories: ~150 | Protein: ~22g
Quick Tip: Add a dab of light cream cheese for creaminess.
If you love this kind of easy prep, you’ll adore Meal Prep Ideas: High-Protein Lunches for the Week for more “grab and go” inspiration.
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7. Tofu Bites or Air-Fryer Tempeh
Plant-based but still protein-packed. Marinate cubes of tofu or tempeh in soy sauce, garlic, and a pinch of chilli, then air fry or pan-sear until crisp.
Calories: ~180 | Protein: ~20g
Quick Tip: Store in the fridge, they’re even better cold.
8. Protein Bar or Energy Bites
Let’s be real, some protein bars are disguised chocolate bars, stuffed full of sugar. But pick the right one, and you’ve got a clean high-protein meal on the go.
Look for 10g+ protein and under 200 calories. Or better yet, make your own energy bites with oats, nut butter, and protein powder.
Calories: ~190 | Protein: ~12–18g
Quick Tip: Keep one in your bag for those “hanger” emergencies.
I keep a few Misfits Protein Bars in my bag for emergencies, they taste like a treat and stop me from raiding the biscuit tin mid-afternoon.
9. Apple with Peanut Powder Dip
Classic combo, but lighter. Swap traditional peanut butter for powdered peanut butter mixed with a little water (you can decide on the consistency you like!). Same taste, fewer calories, more protein.
Calories: ~170 | Protein: ~10g
Quick Tip: Add a sprinkle of sea salt, trust me on this one.
10. Mini Protein Pancakes or Muffins
Yes, you can have pancakes and hit your goals. Use leftover mix from your breakfast prep, oats, protein powder, egg whites, and banana.
Bake as mini muffins or fry as bite-size pancakes.
Calories: ~180 | Protein: ~15–20g
Quick Tip: Perfect for batch prep, keep a stash in the freezer.
Pair this idea with 10 High-Protein Breakfasts That Aren’t Just Eggs for a full list of healthy, energising recipes you’ll actually enjoy.
Bonus: How to Build a Snack Routine That Works
The secret isn’t just what you snack on, it’s when and how. Plan 1-2 high-protein snacks per day around your meals to keep blood sugar stable and energy up.
Consistency beats perfection.
Want to go a step further? Read How Much Protein Do You Actually Need? (Science Explained) to understand your personal protein target, it’ll make planning snacks and meals ten times easier.
Read These Next
- 10 High-Protein Breakfasts That Aren’t Just Eggs
- Meal Prep Ideas: High-Protein Lunches for the Week
- How Much Protein Do You Actually Need? (Science Explained)
Conclusion
You don’t need to give up snacks, just give them a makeover.
With these high-protein snacks, you’ll stay fuller for longer, dodge the sugar crash, and finally feel in control of your hunger again.
Remember: it’s not about eating less, it’s about eating smarter.
Next Steps
“Progress isn’t about perfection, it’s about consistency, one smart snack at a time.”
Read This Next: Meal Prep Ideas: High-Protein Lunches for the Week
Check out the full series: Protein Power Series – your no-stress guide to eating more protein and feeling unstoppable.
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