12 Best High Protein Snacks for Weight Loss (Dietitian-Approved)

The space between meals is where most diets fall apart. You’re hungry, you grab whatever’s closest — crisps, biscuits, a handful of something from the office kitchen — and suddenly your calorie count has jumped 400 calories with barely any protein to show for it.

The fix isn’t willpower. It’s better snacks. Here are 12 high protein snacks that actually taste good, keep you full, and fit your macros.

Why Protein Snacks Matter for Weight Loss

When you’re in a calorie deficit, your body doesn’t just burn fat — it can break down muscle for energy too. Eating enough protein throughout the day (not just at meals) helps prevent this. The ideal snack for weight loss has:

• 15–25g protein per serving
• Under 250 calories to leave room for proper meals
• Minimal added sugar to avoid energy crashes
• Some preparation simplicity because if it’s complicated, you won’t make it

Need help figuring out your daily protein target? Use our free macro calculator.

The Best High Protein Snacks

1. Greek Yoghurt with Berries

Protein: 20g | Calories: 170

200g plain Greek yoghurt topped with mixed berries. That’s it. The yoghurt delivers protein and probiotics, while berries add antioxidants and natural sweetness without a sugar spike.

Pro tip: Buy the big 1kg tubs of plain Greek yoghurt — they’re dramatically cheaper per serving than individual pots and you control the sweetness.

2. Hard-Boiled Eggs

Protein: 18g | Calories: 210

Three hard-boiled eggs with a pinch of salt and pepper. Prep a batch on Sunday and grab them throughout the week. Each egg has 6g of complete protein, healthy fats, and choline (which most people don’t get enough of).

3. Protein Shake (Simple)

Protein: 25g | Calories: 130

One scoop of whey protein in water. It’s not glamorous, but it’s the fastest, cheapest, most efficient way to get 25g of protein between meals. Add milk if you want creaminess (and more calories).

4. Turkey and Cheese Roll-Ups

Protein: 22g | Calories: 180

4 slices of turkey breast wrapped around cheese sticks. No bread, no prep — just roll and eat. The combination of lean meat and cheese gives you protein from two different sources.

5. Cottage Cheese with Cucumber

Protein: 24g | Calories: 160

200g low-fat cottage cheese with sliced cucumber and a crack of black pepper. Cottage cheese is one of the most protein-dense foods per calorie, and it digests slowly thanks to its casein content.

6. Edamame (Soy Beans)

Protein: 17g | Calories: 190

200g edamame pods, steamed and salted. Available frozen in every supermarket. They’re one of the few plant-based snacks that deliver serious protein without a pile of carbs.

7. Beef or Turkey Jerky

Protein: 20g | Calories: 160

50g of quality jerky. Portable, shelf-stable, and incredibly protein-dense. Check the label though — some brands add loads of sugar. Look for options with under 5g sugar per serving.

8. Tuna on Rice Cakes

Protein: 22g | Calories: 180

One small tin of tuna (drained) on two rice cakes. Add a squeeze of lemon and black pepper. Fast, crunchy, and satisfying — like a deconstructed sushi roll.

9. Protein Bar (Choose Wisely)

Protein: 20g | Calories: 200

Not all protein bars are created equal. Many are glorified candy bars with 30g+ sugar. Look for bars with at least 20g protein and under 5g sugar. Brands like Grenade and Barebells generally deliver.

10. Apple with Peanut Butter

Protein: 8g | Calories: 230

Okay, this one’s lower in protein — but the combination of fibre from the apple and healthy fats from peanut butter creates extraordinary satiety. Add a glass of milk to bump the protein up to 16g.

11. Roasted Chickpeas

Protein: 15g | Calories: 210

Drain a tin of chickpeas, toss with olive oil and spices (paprika, cumin, garlic powder), and roast at 200°C for 25 minutes. Crunchy, savoury, and surprisingly high in protein and fibre.

12. Skyr (Icelandic Yoghurt)

Protein: 22g | Calories: 140

200g of Skyr. If you haven’t tried it, imagine Greek yoghurt with even more protein and a thicker texture. It’s technically a cheese, and it’s one of the best protein-per-calorie foods available.

How to Build a Snack Strategy

Random snacking kills diets. Strategic snacking supports them. Here’s how to make it work:

Time your snacks intentionally. If there’s a 5-hour gap between meals, plan a protein snack at the halfway point. This prevents the ravenous hunger that leads to overeating at your next meal.

Prep in batches. Boil eggs, portion cottage cheese, and buy jerky in bulk at the start of each week. Having protein snacks ready to grab eliminates the “I’ll just have biscuits” problem.

Track what you eat. Even snacks. Especially snacks. The small things you eat between meals often add up to 500+ untracked calories per day. Using a free macro tracker like Chowdown makes this painless — snap a photo and the AI handles the numbers.

Don’t skip snacks to “save” calories. Arriving at dinner starving usually means overeating by more than the snack would have cost. A 150-calorie protein snack that prevents a 400-calorie dinner binge is a net win.

The Bottom Line

High protein snacking isn’t about deprivation — it’s about choosing snacks that actually do something useful for your body. Every snack on this list tastes good, requires minimal effort, and contributes meaningfully to your daily protein intake.

Track your snacks alongside your meals with Chowdown — our AI scans food from photos, so logging a handful of almonds or a yoghurt pot takes literally two seconds. And yes, it’s completely free.

Want to know your exact daily targets? Start with our free macro calculator and build your snack strategy from there.