15 High-Protein Low Calorie Snack Ideas to Satisfy Sweet & Savoury Cravings

We need to talk about snacking. You know that mid-afternoon slump when your brain turns to mush and suddenly that vending machine looks like a five-star restaurant? Or that post-dinner moment when you’re not actually hungry but your hand keeps reaching into the pantry like it has a mind of its own?

Yeah, same. The problem isn’t that you’re snacking—it’s that most snacks are either protein-free carb bombs that leave you hungrier in 20 minutes, or they’re so boring you’d rather just suffer through the cravings.

But what if I told you that high-protein, low-calorie snacks can actually taste good? Like, genuinely crave-worthy good? These 15 snack ideas cover both sweet and savory cravings, pack serious protein, and won’t wreck your day before dinner even happens. Whether you’re trying to stay on track with your goals or just want to stop feeling like garbage after every snack attack, these recipes have your back.

1. Everything Bagel Cottage Cheese Bowl

Why it rocks: Savory, creamy, and ridiculously satisfying for under 150 calories.

Ingredients

• 1 cup low-fat cottage cheese
• 1 tablespoon everything bagel seasoning
• Cherry tomatoes, halved
• Cucumber slices
• Fresh dill
• Black pepper

Step-by-Step Instructions

1. Scoop cottage cheese into a bowl.
2. Sprinkle everything bagel seasoning generously over the top.
3. Add cherry tomatoes and cucumber slices around the edges.
4. Top with fresh dill and a crack of black pepper.
5. Grab a spoon and go to town.

Why You’ll Love It

This delivers 28 grams of protein and tastes like a bagel with cream cheese without any of the carb crash. The everything bagel seasoning is doing all the heavy lifting here—it transforms boring cottage cheese into something you’ll actually crave. I keep containers of this prepped in my fridge for emergency snack situations.

2. Greek Yogurt Chocolate Mousse

Why it rocks: Dessert disguised as a protein snack—the ultimate con.

Ingredients

• 1 cup Greek yogurt (plain, full-fat)
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract
• Pinch of salt
• Dark chocolate shavings (optional)

Step-by-Step Instructions

1. Mix Greek yogurt, cocoa powder, honey, vanilla, and salt in a bowl until completely smooth.
2. Taste and adjust sweetness if needed.
3. Chill for at least 30 minutes for that mousse-like texture.
4. Top with dark chocolate shavings if you’re feeling fancy.

Why You’ll Love It

This packs 20 grams of protein and kills chocolate cravings dead. The Greek yogurt makes it thick and creamy enough to feel indulgent, but it’s only about 180 calories. I make this when I want dessert but also want to feel like a responsible adult who makes good choices 🙂

3. Spicy Roasted Chickpeas

Why it rocks: Crunchy, spicy, and weirdly addictive.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon garlic powder
• Salt to taste

Step-by-Step Instructions

1. Preheat oven to 400°F and line a baking sheet with parchment.
2. Pat chickpeas completely dry with paper towels—this is crucial for crispiness.
3. Toss chickpeas with olive oil and all spices until evenly coated.
4. Spread in a single layer on the baking sheet.
5. Roast for 25-30 minutes, shaking the pan every 10 minutes, until golden and crispy.
6. Let cool completely before storing in an airtight container.

Why You’ll Love It

Each serving gives you about 8 grams of protein for only 130 calories, and they satisfy that crunchy-salty craving better than chips. The key is getting them super dry before roasting—any moisture and they’ll be sad and soft. These last about 3 days in a sealed container, though they never make it that long in my house.

4. Turkey and Cheese Roll-Ups

Why it rocks: Zero-carb, zero-effort, maximum satisfaction.

Ingredients

• 4 slices deli turkey (low-sodium)
• 2 slices Swiss or cheddar cheese
• Mustard or hummus
• Pickles or cucumber slices
• Baby spinach leaves

Step-by-Step Instructions

1. Lay out turkey slices on a clean surface.
2. Spread a thin layer of mustard or hummus on each slice.
3. Add half a cheese slice, a pickle spear, and a few spinach leaves to each.
4. Roll up tightly and secure with a toothpick if needed.
5. Eat immediately or pack for later.

Why You’ll Love It

Each roll-up delivers about 7 grams of protein for roughly 70 calories, and you can prep a bunch at once for grab-and-go snacking. Some people think these are too simple to be satisfying, but honestly, simplicity is the point. When you’re ravenous at 4 PM, you don’t need complicated—you need protein, now.

5. Protein Peanut Butter Energy Balls

Why it rocks: Sweet, portable, and meal-prep friendly.

Ingredients

• 1 cup rolled oats
• 1/2 cup natural peanut butter
• 1/4 cup honey
• 2 tablespoons chia seeds
• 2 tablespoons mini chocolate chips
• 1 teaspoon vanilla extract
• Pinch of salt

Step-by-Step Instructions

1. Mix all ingredients in a large bowl until completely combined.
2. Refrigerate the mixture for 15-20 minutes to make rolling easier.
3. Roll into 12-15 balls using about 1 tablespoon of mixture each.
4. Store in an airtight container in the fridge for up to a week.

Why You’ll Love It

Each ball packs about 5 grams of protein and only 110 calories, and they hit that sweet spot between healthy and actually tasty. The chia seeds add extra protein without changing the texture, which is sneaky genius. IMO, these are better than most protein bars and cost about a quarter of the price.

6. Buffalo Chicken Celery Sticks

Why it rocks: All the buffalo wing flavor, none of the deep-fried regret.

Ingredients

• 1 cup cooked chicken breast, shredded
• 3 tablespoons buffalo sauce
• 2 tablespoons Greek yogurt
• 6 celery stalks, cut into sticks
• Blue cheese crumbles (optional)
• Ranch seasoning

Step-by-Step Instructions

1. Mix shredded chicken with buffalo sauce and Greek yogurt until well combined.
2. Spoon the buffalo chicken mixture into the celery stick grooves.
3. Sprinkle with blue cheese crumbles and a light dusting of ranch seasoning.
4. Serve immediately or refrigerate for up to 2 days.

Why You’ll Love It

Each serving delivers 18 grams of protein for about 120 calories, and it genuinely tastes like buffalo wings without the guilt. The Greek yogurt cools down the spice while adding extra protein—smart moves all around. This is my go-to savory snack when I’m trying to adult but really just want bar food.

7. Cinnamon Apple with Almond Butter

Why it rocks: Sweet, simple, and takes 30 seconds to make.

Ingredients

• 1 medium apple, sliced
• 2 tablespoons almond butter
• Cinnamon
• Optional: hemp seeds or chopped walnuts

Step-by-Step Instructions

1. Slice the apple into rounds or wedges.
2. Spread almond butter on each slice or serve it as a dip.
3. Sprinkle generously with cinnamon.
4. Add hemp seeds or walnuts for extra crunch and protein.

Why You’ll Love It

This combo gives you about 7 grams of protein and 200 calories, and it tastes like apple pie without any of the effort. The fiber from the apple plus the protein from almond butter keeps you full way longer than you’d expect. Some people use peanut butter, but almond butter has this slightly sweet, sophisticated thing going on that just works better with apples.

8. Edamame with Sea Salt and Chili Flakes

Why it rocks: The easiest high-protein snack known to humanity.

Ingredients

• 1 cup frozen edamame (in pods)
• Sea salt
• Red chili flakes
• Squeeze of fresh lime (optional)

Step-by-Step Instructions

1. Boil edamame according to package directions (usually 4-5 minutes).
2. Drain and transfer to a bowl.
3. Sprinkle with sea salt and chili flakes while still hot.
4. Add a squeeze of lime if you want to get fancy.

Why You’ll Love It

Edamame packs 17 grams of protein per cup for only 190 calories, and it’s weirdly fun to eat. The act of popping the beans out of the pods slows you down, which means you actually notice when you’re full. FYI, this is the snack I make when I’m too lazy to even think but still need protein.

9. Protein-Packed Chia Pudding

Why it rocks: Make it once, snack on it all week.

Ingredients

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1 tablespoon maple syrup
• 1/2 teaspoon vanilla extract
• Fresh berries for topping

Step-by-Step Instructions

1. Whisk together almond milk, protein powder, maple syrup, and vanilla until smooth.
2. Stir in chia seeds and mix well.
3. Refrigerate for at least 4 hours or overnight, stirring once after 30 minutes.
4. Top with fresh berries before eating.

Why You’ll Love It

Each serving delivers 25 grams of protein and feels like dessert for breakfast (or anytime, honestly). The chia seeds create this pudding-like texture that’s genuinely satisfying, and you can prep multiple servings at once. This saved me during my “I hate all food” phase when I was stressed—it’s that easy and good.

10. Tuna Cucumber Boats

Why it rocks: Refreshing, crunchy, and shockingly filling.

Ingredients

• 1 can tuna (in water, drained)
• 2 tablespoons Greek yogurt
• 1 teaspoon Dijon mustard
• 1 celery stalk, finely diced
• 2 cucumbers, halved lengthwise and seeds scooped out
• Everything bagel seasoning
• Fresh dill

Step-by-Step Instructions

1. Mix tuna, Greek yogurt, Dijon mustard, and celery in a bowl.
2. Season with salt and pepper to taste.
3. Scoop out cucumber halves to create little boats.
4. Fill each cucumber boat with tuna mixture.
5. Sprinkle with everything bagel seasoning and fresh dill.

Why You’ll Love It

Each boat delivers about 15 grams of protein for barely 100 calories, and the cucumber adds this refreshing crunch that makes the whole thing feel light but satisfying. The Greek yogurt keeps it creamy without adding mayo calories. This is the snack I make when I want to feel like I’m at a fancy spa but I’m actually just standing in my kitchen in yesterday’s sweatpants.

11. Dark Chocolate Covered Strawberries (Protein Version)

Why it rocks: Chocolate + fruit + protein = snacking perfection.

Ingredients

• 12 large strawberries
• 1/4 cup dark chocolate chips (70% cacao or higher)
• 1 tablespoon Greek yogurt
• 1 scoop vanilla protein powder (optional)

Step-by-Step Instructions

1. Melt chocolate chips in the microwave in 20-second bursts, stirring between each.
2. Stir in Greek yogurt (and protein powder if using) until smooth.
3. Dip each strawberry about three-quarters of the way into the chocolate.
4. Place on parchment paper and refrigerate for 15 minutes until set.

Why You’ll Love It

Each strawberry has about 3 grams of protein and only 40 calories, and they taste like expensive chocolate shop treats. The Greek yogurt mixed into the chocolate adds protein and makes it smoother without changing the taste. I make a batch of these every Sunday and they become my “I deserve something nice” snack all week.

12. Savory Parmesan Popcorn

Why it rocks: Crunchy, salty, and way better for you than chips.

Ingredients

• 3 cups air-popped popcorn
• 2 tablespoons nutritional yeast
• 2 tablespoons grated Parmesan cheese
• 1 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 1 tablespoon olive oil (light spray)
• Salt to taste

Step-by-Step Instructions

1. Pop the popcorn using an air popper or stovetop method.
2. Lightly spray with olive oil while still warm.
3. Mix nutritional yeast, Parmesan, garlic powder, and paprika in a small bowl.
4. Sprinkle the mixture over popcorn and toss thoroughly.
5. Add salt to taste and serve immediately.

Why You’ll Love It

This delivers 6 grams of protein for the entire bowl at only 150 calories, and the nutritional yeast adds this cheesy, umami flavor that’s genuinely addictive. It’s the snack that tricks you into thinking you’re being bad when you’re actually being pretty responsible. Pro tip: the nutritional yeast also adds B vitamins, so you’re basically a health guru now.

13. Smoked Salmon Rice Cakes

Why it rocks: Fancy-looking snack that takes zero actual skill.

Ingredients

• 2 plain rice cakes
• 2 tablespoons whipped cream cheese (or Greek yogurt)
• 2 oz smoked salmon
• Capers
• Red onion, thinly sliced
• Fresh dill
• Black pepper
• Lemon wedge

Step-by-Step Instructions

1. Spread cream cheese or Greek yogurt on each rice cake.
2. Layer smoked salmon on top.
3. Add a few capers, red onion slices, and fresh dill.
4. Crack some black pepper over everything.
5. Squeeze a bit of lemon juice right before eating.

Why You’ll Love It

Each rice cake delivers 10 grams of protein for about 130 calories, and it looks fancy enough to serve to guests (but why share?). The rice cake provides that satisfying crunch without the bread calories. This is my “pretending I’m sophisticated” snack when I’m really just trying to use up leftover smoked salmon before it goes bad.

14. Frozen Greek Yogurt Bark

Why it rocks: Make ahead, break off pieces whenever cravings hit.

Ingredients

• 2 cups Greek yogurt (plain or vanilla)
• 2 tablespoons honey
• 1/2 cup mixed berries
• 2 tablespoons dark chocolate chips
• 2 tablespoons granola
• 1 tablespoon almond butter (drizzled)

Step-by-Step Instructions

1. Line a baking sheet with parchment paper.
2. Mix Greek yogurt and honey until smooth.
3. Spread yogurt mixture evenly on the baking sheet (about 1/4 inch thick).
4. Scatter berries, chocolate chips, and granola over the top.
5. Drizzle with almond butter.
6. Freeze for at least 3 hours until completely solid.
7. Break into pieces and store in the freezer in a sealed container.

Why You’ll Love It

Each piece gives you about 4 grams of protein and 80 calories, and it’s basically ice cream that won’t make you feel terrible afterward. The frozen yogurt gets this creamy, almost cheesecake-like texture that’s ridiculously satisfying. I keep a container of this in my freezer for post-dinner sweet tooth emergencies.

15. Spicy Shrimp Skewers

Why it rocks: Protein-bomb snack that feels like a meal.

Ingredients

• 1/2 lb large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• Lime wedges
• Fresh cilantro
• Salt and pepper

Step-by-Step Instructions

1. Thread shrimp onto skewers (if using wooden skewers, soak them first).
2. Mix olive oil with chili powder, cumin, garlic powder, salt, and pepper.
3. Brush the spice mixture over shrimp.
4. Grill or pan-cook for 2-3 minutes per side until pink and opaque.
5. Squeeze fresh lime juice over hot shrimp and garnish with cilantro.

Why You’ll Love It

Each skewer packs about 12 grams of protein for only 100 calories, and shrimp cooks so fast it barely counts as cooking. The spices give it this smoky kick that makes it feel way more exciting than “healthy snack.” This is the snack I make when I’m hungry enough to eat an actual meal but trying to stick to snack portions.

Snacking Doesn’t Have to Suck

There you have it—15 high-protein, low-calorie snacks that prove you don’t have to choose between hitting your goals and actually enjoying what you eat. Whether you’re team sweet or team savory (or team “both depending on the day”), these snacks deliver real satisfaction without derailing your entire day.

The best part? Most of these take less than 10 minutes to throw together, and several can be prepped in advance for those moments when willpower is low and the vending machine is calling your name.

Stop settling for snacks that leave you hungry 20 minutes later or feeling like you need a nap. Your cravings deserve better, and now you’ve got 15 ways to actually satisfy them. Time to upgrade your snack game and never look at that sad bag of pretzels the same way again.