It’s easy to feel stuck when it comes to snack choices, especially when the kids are asking for something quick, and you’re trying to stick to healthier options.
I know! Too much sugar and too much fat left us feeling sluggish.
I knew we needed something better—snacks that would keep us full and energized without all the extra junk.
That’s when I started making high-protein, low-fat snacks, and honestly, it’s been a lifesaver for the whole family!
Now, I want to share some of my favorites with you!
5 Easy Tips for High-Protein, Low-Fat Snacking
- High-protein snacks help keep you full longer, making them great for busy days.
- You can satisfy your sweet tooth with protein-packed versions of cookies, muffins, and even pudding.
- Homemade protein boxes are easy to prepare and a great on-the-go snack option.
- Savory snacks like chickpeas, deviled eggs, and turkey wraps provide quick, lean protein without the carbs.
- High-protein snacks can be made ahead, like overnight oats and egg muffins, to save time during the week.
23 High-Protein, Low-Fat Snacks to Fuel Your Day
If you are looking to change up your daily snack routine, these high-protein, low-fat snacks are sure to be a game-changer in your household. They’re easy to whip up and are great for keeping your energy levels up without feeling weighed down.
Protein Breads, Muffins, and Cookies
1. Cinnamon Swirl Protein Bread
I love making this Cinnamon Swirl Protein Bread for my family because it’s quick, easy, and keeps everyone full. The cinnamon gives it that cozy, homemade feel, while the extra protein makes it a smart snack choice. Plus, it’s great toasted with a little almond butter or just plain for a quick bite.
Per Serving:
- Calories: 337 kcal
- Protein: 18 g
- Fat: 5 g
2. Single Serving Protein Cookie
Sometimes, I just need a cookie, and this single-serving protein cookie hits the spot without overdoing it. It’s a healthy twist on a classic treat, but it still totally satisfies that sweet tooth. Whip it up in a few minutes when you don’t want to bake a whole batch of cookies.
Per Serving:
- Calories: 240 kcal
- Protein: 25.7 g
- Fat: 12 g
3. Banana Protein Muffins
Banana muffins are always a hit in my house, and these come with a protein boost. The bananas add natural sweetness, and the protein keeps us feeling full longer. I usually make a batch and freeze them, so we have a quick snack or breakfast ready whenever we need it.
Per Serving:
- Calories: 174 kcal
- Protein: 9 g
- Fat: 5 g
4. Blueberry Protein Muffins
These blueberry protein muffins are packed with fresh berries for just the right amount of sweetness to start off the day. They’re perfect for busy mornings or as a quick afternoon snack when you need something filling.
Per Serving:
- Calories: 115 kcal
- Protein: 5 g
- Fat: 1 g
5. Apple Cinnamon Oatmeal Protein Cookies
Apple and cinnamon always remind me of fall, so these oatmeal protein cookies are a favorite snack during cooler months. They’re sweet, filling, and packed with enough protein to keep us going.
Per Serving:
- Calories: 63 kcal
- Protein:4.1 g
- Fat: 1 g
Smoothies and Shakes
6. Strawberry Vanilla Smoothie
My kids and I are huge smoothie fans and strawberry vanilla smoothies are a regular in our house. This one is great because it’s light and creamy, with just the right amount of sweetness from the strawberries. It’s perfect for breakfast or a quick snack.
Per Serving:
- Calories: 309 kcal
- Protein: 21 g
- Fat: 7 g
7. Peanut Butter Chocolate Protein Shake
Peanut butter and chocolate come together in this protein-packed shake, and it is perfect for a quick breakfast or post-workout snack. It’s rich and creamy and gives you that boost without needing a lot of ingredients. Easy to make and delicious, it’s a simple way to fuel up fast.
Per Serving:
- Calories: 128 kcal
- Protein: 20 g
- Fat: 2 g
8. Triple Berry Smoothie
A Triple Berry Smoothie is a delicious way to start your day or recharge after a workout. Packed with berries and protein, it’s a sweet, fruity blend that’s both healthy and satisfying. With just a handful of ingredients, it’s an easy go-to for a quick and nourishing snack.
Per Serving:
- Calories: 196 kcal
- Protein: 12 g
- Fat: 3 g
9. Chocolate Protein Pudding
If you’re all about dessert that’s actually good for you, then this chocolate protein pudding will hit the spot every time. It’s creamy and decadent but without the guilt, and it’s packed with protein. Make it ahead of time, and it’s ready to go whenever that chocolate craving kicks in.
Per Serving:
- Calories: 221 kcal
- Protein: 22 g
- Fat: 3 g
High-Protein Savory Snacks
10. Air Fryer Chickpeas
I’m obsessed with air fryer chickpeas—they’re crunchy, savory, and totally addictive. They’re like a healthier version of chips, with way more protein to keep you full. I usually toss them with whatever seasonings I’m craving that day, and they always turn out great.
Per Serving:
- Calories: 196 kcal
- Protein: 10 g
- Fat: 3.5 g
11. Greek Yogurt Deviled Eggs
Deviled eggs are a party classic, but I like to make them a bit healthier with some Greek yogurt instead of mayo. They’re still creamy and delicious but with a little extra protein boost. Plus, they make the perfect snack when I’m in a hurry and need something filling.
Per Serving:
- Calories: 87 kcal
- Protein: 8 g
- Fat: 5 g
12. Healthy Tuna Salad
A tuna salad is a great option when you’re looking for a high-protein, low-fat snack. With tuna, light mayo, celery, roasted red peppers, and a kick of pepperoncini, it’s full of fresh ingredients that taste great. I love to eat it with whole-grain crackers and cucumber slices for a quick snack.
Per Serving:
- Calories: 175.6 kcal
- Protein: 17 g
- Fat: 3 g
13. Low Carb Turkey Meatballs
Low-carb turkey meatballs make a great high-protein, low-fat snack. They’re easy to make with lean turkey, veggies, and some simple spices for a quick bite you can keep in the fridge. Perfect for grabbing when you need a healthy snack without feeling weighed down.
Per Serving:
- Calories: 111 kcal
- Protein: 11 g
- Fat: 5 g
14. Turkey Hummus Wrap
When I need something quick, a turkey hummus wrap is my go-to. It’s packed with lean protein, thanks to the turkey, and the hummus gives it a creamy, flavorful kick. I love adding some fresh veggies for extra crunch, and it’s perfect when I need a snack that feels more like a mini meal.
Per Serving:
- Calories: 210 kcal
- Protein: 21 g
- Fat: 8 g
Protein-Rich Snacks and Sides
15. Pomegranate and Pistachio Frozen Yogurt Bark
Frozen yogurt bark is a fun treat that my kids and I love, and the pomegranate and pistachio combo makes it feel a little fancy. The protein from the yogurt keeps it healthy, and the crunch from the pistachios is just perfect. You’ll love making a batch and keeping it in the freezer for whenever you need a sweet snack.
Per Serving:
- Calories: 91 kcal
- Protein: 10 g
- Fat: 2 g
16. High-Protein Queso Dip
High protein queso dip is a quick and easy snack that gives you that cheesy fix without the guilt. Using low-fat cottage cheese and cheddar, plus diced tomatoes and green chilies, it’s got plenty of flavor. If you want something spicy, toss in some pickled jalapeños for an extra kick.
Per Serving:
- Calories: 51 kcal
- Protein: 7 g
- Fat: 1 g
17. Homemade Protein Box
I’m all about meal prepping, and a homemade protein box is a great way to have snacks ready to go. I usually throw in some hard-boiled eggs, cheese, nuts, and maybe some deli meat for a balanced, high-protein snack. It’s perfect when I’m running around and need something quick but filling.
Per Serving:
- Calories: Varies
- Protein: Varies
- Fat: Varies
18. Easy Homemade Protein Bars
Protein bars are a snack I always keep stocked in my fridge. They’re easy to make and full of protein. I love that I can play around with different flavors and ingredients, but they always turn out great.
Per Serving:
- Calories: 285 kcal
- Protein: 19.5 g
- Fat: 11 g
19. Chickpea Salad
Chickpea salad is a light but filling snack that’s packed with plant-based protein. It’s easy to throw together with some fresh veggies and a simple dressing. I like making a big batch so I can snack on it throughout the week, either on its own or in a wrap.
Per Serving:
- Calories: 94 kcal
- Protein: 5 g
- Fat: 2 g
20. Mango Black Bean Salsa
Mango black bean salsa is my go-to when I’m craving something fresh and a little tropical. The black beans add protein, while the mango gives it a sweet kick that pairs perfectly with grilled chicken or just on its own. It’s always a hit at parties, too!
Per Serving:
- Calories: 89 kcal
- Protein: 4 g
- Fat: 1 g
Breakfast-For-Snack Ideas
21. High-Protein Overnight Oats
High-Protein Overnight Oats are the perfect make-ahead breakfast or snack for busy days. Loaded with protein and fiber, they keep you full and energized all morning. Just mix up the ingredients the night before, pop them in the fridge, and wake up to a delicious, ready-to-eat meal or mid-morning snack!
Per Serving:
- Calories: 426 kcal
- Protein: 40 g
- Fat: 8 g
22. Healthy Egg Muffins
Healthy Egg Muffins are a great go-to snack or breakfast option when you need something quick. It’s easy to prep ahead and perfect for busy mornings. Just grab one from the fridge, reheat it, and you’ve got a satisfying, low-carb meal or snack in minutes!
Per Serving:
- Calories: 70 kcal
- Protein: 8 g
- Fat: 3 g
23. Cookie Dough Protein Bars
Craving something sweet that won’t ruin your healthy eating habit? These Cookie Dough Protein Bars are the perfect solution. They taste just like indulgent cookie dough but are packed with protein to keep you full and satisfied. Make a batch and enjoy a guilt-free snack anytime!
Per Serving:
- Calories: 185 kcal
- Protein: 18 g
- Fat: 9 g
FAQs
What makes a snack high in protein and low in fat?
A snack is considered high in protein and low in fat when it contains a significant amount of protein (typically 10 grams or more) and minimal fat, often less than 5 grams.
These types of snacks focus on providing lean sources of protein like chicken, fish, or egg whites, without the added fats from oils, butter, or high-fat dairy products.
What are some examples of high-protein, low-fat snacks?
Some great examples of high-protein, low-fat snacks include hard-boiled egg whites, low-fat Greek yogurt, cottage cheese, grilled chicken strips, and turkey roll-ups.
You can also enjoy snacks like air-popped popcorn with protein powder or veggies with a protein-packed dip made from low-fat Greek yogurt.
Are protein bars considered a good high-protein, low-fat snack?
Not all protein bars are created equal, but many options do offer a good balance of high protein and low fat.
It’s important to check the label and look for bars that are low in added sugars and fats, with at least 10-20 grams of protein and under 5 grams of fat per serving.
Try High-Protein, Low Carb Dinner Ideas
Check out this list of delicious, high-protein, low-carb dinner ideas that will keep you satisfied without the extra carbs.
From savory chicken dishes to veggie-loaded plates, these recipes are perfect for keeping your family fueled and on track with healthy eating goals.
Final Thoughts
Making high-protein, low-carb snacks at home has been a game-changer for me and my family and can be for you.
It’s so much easier to stay on track with healthier options when the fridge is full of delicious snacks that don’t feel like a sacrifice.
Plus, by making snacks ahead of time, you can avoid reaching for less healthy, store-bought options.
Whether it’s something savory or sweet, these high-protein, low-fat snack recipes will help keep you energized, full, and feeling great throughout the day!
