Some people think that snacking is the enemy when it comes to weight loss. But if you do it right, snacking can help you lose weight by curbing hunger when you need it so that you’re not tempted to binge eat later.
Foods that are high in protein make a great snack. Research shows that protein helps you lose weight and keep it off.
Specifically, eating a high protein diet promotes greater weight loss, fat mass loss, and preservation of lean mass than low-protein diets. It also helps reduce triglycerides, blood pressure, and waist circumference (1).
We’ve compiled a list of 60+ high-protein snacks divided into three categories: keto-friendly snacks, low-carb snacks, and other high-protein higher carb snacks.
Some snacks are ready to eat and you can buy them from the store, some will require simple preparation which we will show you how below. Dig in!
Keto-Friendly High-Protein Snacks
Snacking on a ketogenic plan can be a great way to keep your ketone production up. The combination of protein and fat will keep you full for hours and help curb your sweet tooth.
Here are the top keto-friendly high protein snacks that are naturally low in carbs and high in fat:
#1. Beef Jerky
Beef jerky is a great high protein and low-carb keto-friendly snack. Make sure you buy the kind with no added sugars or nitrates. Also, watch out for low-quality meat full of antibiotics and hormones.
Check out our list of the best keto beef jerky to buy or try this keto beef jerky recipe.
#2. Boiled Eggs
Whole eggs are high in fat and protein. It’s a win-win for keto dieters. One large whole egg contains 71 calories, 5 grams of fat, 0.4 grams of carbs, and 6.3 grams of protein (2).
Go with pasture-raised eggs that are grown without the use of antibiotics or hormones.
You can simply boil eggs and take it with you for lunch or snack. If you have extra time, you can make deviled eggs which taste much better than bland boiled eggs.
#3. Perfect Keto Protein Bar
One Perfect Keto Almond Butter Brownie Bar contains 230 calories, 18 grams of fat, 2 grams of net carbs, and 10 grams of protein.
Plus, it’s completely portable and contains the cleanest ingredients of just about any keto bar out there.
Where to buy: Go here!
#4. Gouda cheese
Gouda cheese is rich, creamy and delicious. It’s also high in protein and fat.
A one-ounce serving of gouda cheese contains 99 calories, 7.7 grams of fat, 0.6 grams of carbs, and 7 grams of protein (3).
#5. Walnuts
Walnuts are considered brain food because of their high omega-3 fatty acid content. They’re also relatively high in protein and low in carbs, and can help keep you full for hours.
For a real treat, try wrapping a raw walnut in the center of a Medjool date for the perfect combination of sweet and crunchy. Keep in mind that adding dates to the mix will raise the carb count, which would knock it out of the category of keto.
#6. Almonds
Most nuts are high in healthy fats, but not all of them contain a good source of protein.
Almonds contain 161 calories, 2.7 grams of net carbs, 13.8 grams of fat and 5.9 grams of protein per one-ounce serving (4).
If you’re looking for low carb snacks at gas station, almonds can be your perfect choice.
#7. Turkey bacon
Turkey bacon is a hardy snack that you can make ahead of time and take with you during the day. A one serving contains 107 calories, 7.8 grams of fat, 0.9 grams of carbs, and 8.3 grams of protein (5).
#8. String cheese
String cheese isn’t as decadent or as high in fat as Gouda, but it’s the perfect snack that isn’t just for your kid’s lunchbox anymore. It’s perfectly portable and contains a good source of protein without the carbs.
#9. Canned Tuna
Canned tuna can be a perfect food to carry with you especially when traveling, camping, hiking, etc… Tuna is rich in omega-3 fatty acids, selenium and B vitamins.
You can pick the one with olive oil or spring water and salt. A small can contains 15g to 24g of protein per serving.
#10. Sardines
Sardines won’t win you any popularity contests if you open a can at the office as a snack, but they are a great low-carb, high-protein ketogenic snack that you can enjoy (probably secretly, away from people).
A 100-gram serving contains 11.5 grams of fat, 0 grams of carbs and 24.6 grams of protein (6).
#11. Pork rinds
Pork rinds are the ketogenic answer the next time your question is, “What can I snack on that’s salty, low-carb, and high in protein?”
A one-ounce serving contains 152 calories, 8.8 grams of fat, 0 grams of carbs, and 17.2 grams of protein (7).
Make sure you buy the kind that comes from pigs who have not been raised with antibiotics or growth hormones. Avoid added sugars and nitrates, too.
#12. Deli meat
Generally, deli meat is something that you shouldn’t eat a lot of because it’s highly processed and contributes to inflammation. But there are lots of great products out there now that are much healthier.
Look for a brand that features organic meat that has not been treated with antibiotics, hormones, or pesticides. Also, make sure it’s sugar-free.
Try rolling up some deli meat with your favorite slice of cheese for the perfect high-protein ketogenic snack.
#13. Keto Flaxseed Chips
These chips are a great low-carb snack because they feature flaxseed, which is high in fiber and protein and low in carbs. They’ll help satisfy any craving you have for salty tortilla chips!
They contain 9.5 grams of fat, 8.3 grams of protein and 4 grams of net carbs per serving.
Check out the recipe here.
#14. Nui Keto Cookies
High protein and low-carb cookies sound too good to be true. But these Eat Nui Keto Cookies are the real thing. We even tried them! Read our review here.
One serving of the cookies (you get two cookies per serving) contains 23 grams of fat, 4 grams net carbs, and 6 grams of protein.
Where to buy: Go here!
#15. Stoka Bars
Stoka bars are a delicious high-protein, keto-friendly bar that makes a perfect portable snack. They come in two delicious flavors: coco almond and vanilla krunch.
The coco almond bar contains 9 grams of protein, 22 grams of fat, and 4 grams of net carbs.
Where to buy: Shop now!
#16. Chocolate Peanut Butter Keto Bars
Keto Bars makes three different delicious flavors of bars, but the chocolate peanut butter kind has the most protein.
One bar contains 250 calories, 21 grams of fat, 3 grams of net carbs, and 8 grams of protein.
Where to buy: Go here!
#17. Keto Farms Snack Pack
Keto Farms makes a portable snack pack that contains nuts, cheese, and low-carb fruits.
The raspberry gouda snack pack contains 170 calories, 12 grams of fat, 3 grams of carbs and 10 grams of protein per bag.
Read our review about Keto Farms here.
Where to buy: Go here!
#18. Avocado breakfast muffins with beef patty “cups”
What could possibly be a better mid-morning snack than avocado breakfast muffins?
One muffin contains 19 grams of fat, 0.9 grams of net carbs, and 17.3 grams of proteins.
Get the recipe here.
#19. Ella’s Flats hemp seed crackers
Ella’s Flats makes a high protein hemp seed cracker that is crisp and savory. You won’t be able to resist them. One serving contains 8 grams of protein in one gram of net carbs.
Where to buy: Shop now!
#20. Keto collagen coffee
The next time you’re looking for the way around your mid-morning crash, try adding a scoop of collagen protein to your cup of coffee.
Check out this great recipe here.
#21. Chicken poppers
Can you eat fried chicken on a ketogenic diet? You can if they are made with keto-friendly ingredients. Here is the recipe.
#22. Coconut, almond and collagen protein bar
You can make your own protein bars at home using this delicious coconut, almond, and collagen protein bar. It calls for a few simple ingredients that you probably already have on hand.
You can use just about any protein powder you want, or leave it out altogether. The recipe features enough protein from other sources if you are short on protein powder.
Get the recipe here.
#23. Mixed nuts
Ever wonder why a handful of mixed nuts is so satisfying? It’s because they contain lots of fat, fiber and protein, which is a winning combination when it comes to beating hunger.
Look for raw nuts whenever possible to avoid partially hydrogenated oils.
#24. Cottage cheese
Cottage cheese makes a great snack in between meals when you need some protein but don’t want to fill up on something heavy.
A 100-gram serving of cottage cheese contains around 12 grams of protein. Sprinkle some nuts on top for more protein. You can add this to your salad too!
Low-Carb High-Protein Snacks
If you’re not a strict ketogenic dieter but still want to enjoy a low-carb snack, then check out these ideas. These snack ideas have more carbs than the keto snacks that are mentioned above, but they are still carb conscious for low-carb eaters.
#1. Cheese wheels
Speaking of portable cheese, you can also grab some Laughing Cows portable cheese wheels and snack on them in between meals.
#2. Veggies and hummus
Hummus has too many carbs to be considered ketogenic, but it’s a great source of protein. A 100-gram serving contains 166 calories, 9.6 grams of fat, 8.3 grams of net carbs, and 7.9 grams of protein.
Try dipping celery, carrots and cucumbers into hummus for the perfect low-carb snack food.
#3. Peanut butter
Peanut butter is one of the tastiest snacks out there! Keep it low carb by eating a few tablespoons of it with an apple, banana, or celery sticks.
Or channel your inner child by bringing back ants on a log. Need a remember? It’s peanut butter, celery, and raisins.
#4. Greek yogurt
A 100 gram serving of plain Greek yogurt contains 10.6 grams of protein and 4.1 carbs (8).
Make sure you buy the kind that doesn’t have any added sweeteners in it to keep your sugar content down.
#5. Quest Bars
Quest bars aren’t exactly ketogenic, but you can certainly eat them on a low-carb diet. Most of their products contain around 5 grams of net carbs and feature yummy flavors such as peanut butter chocolate chip.
Where to buy: Shop now!
#6. Pumpkin seeds
Pumpkin seeds are a great source of vitamin E, which has antioxidant benefits that are beneficial for skin health. They’re also salty, delicious, and high in protein.
A one-ounce serving contains 5.26 grams of protein (9).
#7. Low-carb chocolate peanut butter milkshake
Can a milkshake be healthy and high-protein? That depends on what you put in it.
Use a low-carb base, such as unsweetened almond or coconut milk. From here you can add nut butter, pea protein, whey protein, or whatever kind of low carb protein powder you’d like, and a scoop of raw cacao powder.
Add some natural sweetener such as monk fruit or erythritol and you have a high-protein, low-carb milkshake!
#8. Tuna salad
Munching on tuna salad minus the sandwich bread is a great high-protein, low-carb snack to get you through until your next meal. Tuna salad usually includes celery, grapes, tuna, and a mayonnaise base.
A one-half cup serving of tuna salad contains 16.5 grams of protein and 9.5 grams of carbs.
#9. Epic bars
You can find Epic bars in almost any grocery store. They contain wholesome ingredients and meat from 100% grass-fed bison to meet all your protein needs. Also, look for their fruit and nut bars.
Where to buy: Shop now!
#10. Kale chips with Parmesan cheese
Kale chips don’t have a lot of protein by themselves. But when you sprinkle parmesan on top of them before baking, it contributes to the protein content and makes them oh-so-irresistible.
To make, chop up kale and toss in olive oil, sea salt, and vinegar. Bake in the oven until the kale “chips” start to brown and crisp up. Remove from oven and sprinkle parmesan cheese over the kale chips while they are still hot. Allow the cheese to melt and enjoy!
#11. Yogurt smoothie
Yogurt is a good source of protein, but it can also be loaded with sugar. Look for a full-fat brand of yogurt to help fill you up in addition to finding one that’s high in protein.
You can simply blend yogurt with almond milk and add some protein powder and you’re ready for a quality delicious protein smoothie.
You can jazz up the flavor by adding nuts or berries or monk fruit sweetener for sweetness.
#12. Peanut Butter Cookie by Larabar
Larabars are a great snack because they are portable and usually only contain a few natural ingredients. The peanut butter cookie contains peanut butter, dates, and salt only.
One bar contains 6 grams of protein.
Where to buy: Shop Now!
#13. Bacon-wrapped asparagus
The next time you’re craving a whole-food snack and don’t want to munch on a protein bar, then try bacon-wrapped asparagus.
Wrap a piece of bacon around a stalk of asparagus, season it to taste, and cook it in the oven until the bacon is done. Get this recipe here!
#14. Three ingredient high-protein pancakes
Did you know that you can make pancakes by mixing together a banana and two eggs? It’s true!
For more protein, try adding a scoop of your favorite protein powder for the best three ingredient pancakes you’ve ever tried.
#15. Sunflower seeds
Sunflower seeds are salty, crunchy, and a good source of protein. Plus, you can find them just about anywhere, including gas stations.
One cup contains 9.6 grams of protein and 5.2 grams of net carbs (10).
#16. Sunflower butter
Sunflower butter is the nut-butter version of sunflower seeds. If you’ve never had it before, then you’re in for a smooth, decadent treat.
Try eating a few tablespoons of sunflower butter with an apple for a satisfying low-carb snack.
#17. Peanut butter brownies
Can brownies be high in protein? They can if you make them with the right ingredients!
Our peanut butter brownie recipe contains 8.7 grams of protein and 5.8 grams of net carbs per serving (with drizzle topping). See the recipe here.
#18. High-protein, low-carb ice cream
The great thing about protein powder is that you can add it to just about anything you make to instantly enhance the protein content.
Try adding a scoop of collagen protein the next time you make homemade low-carb ice cream.
You can add heavy cream in a blender with raw cacao powder and protein powder, and blend.
#19. Cherry tomato bombs
Have some tomatoes and cheese on hand? Put them together for a high-protein snack.
You can either scoop out the middle of some cherry tomatoes and stuff them with mozzarella cheese. Or slice up a regular tomato and add a layer of cheddar cheese for a tomato and cheese “sandwich.”
Other High-Protein Snacks
All carbs aside, the following snack suggestions are great sources of protein that anyone can enjoy on other diets.
Keep in mind that the suggestions below are not ideal for a low carb and ketogenic diets.
#1. Bulletproof Collagen Protein Bar
Bulletproof is a well-known company that makes a delicious collagen protein bar. They come in different flavors so you can pick the one you like. Most of their bars have 14 grams of carbs and 12 grams of protein.
Plus, you get the added benefit of collagen, which has numerous health benefits.
Where to buy: Shop now!
#2. Granola
Grabbing a handful of granola in between meals is a good way to get some protein in while satisfying your hunger. Just be sure to grab a brand of granola that doesn’t contain too much sugar or try making your own at home.
A one-half cup serving of granola contains 8 grams of protein. If you want a keto-friendly version, try this ELAN Low Carb Granola.
#3. Roasted chickpeas
If hummus isn’t your thing, then you can still cash in on a high protein snack by eating roasted chickpeas.
A 100-gram serving of roasted chickpeas contains 19.7 grams of carbs and 8.7 grams of protein (11).
#4. Lentil soup
Lentils are an excellent source of protein. Munching on a small bowl of lentil soup between meals can provide you with the protein you need to curb hunger. Be sure to get one with lots of vegetables for added nutrition
A 100-gram serving of boiled lentils contains 9 grams of protein (12).
#5. Trail mix
Trail mix varieties vary depending on what kind you get. Look for a trail mix that contains lots of nuts and seeds.
Go easy on the kinds that contain M&M’s or other candies. Even the dried fruit in trail mix tends to contain sugar. Keep in mind that these products usually contain a lot of carbs.
#6. Quinoa
Quinoa is a grain that’s high in protein. In fact, it’s one of the few plant-based sources that contains a complete protein, or one that contains all eight of the essential amino acids.
Try adding quinoa to a homemade energy ball mix for a high-protein snack.
#7. Chocolate milk
Snacking on chocolate milk? It sounds absurd.
But some athletes use chocolate milk as a post-workout recovery drink, and it’s not a terrible way to get some protein in..
Look for grass-fed milk, which is higher in healthy omega fatty acids to help keep you full and reduce inflammation.
Add your own raw cacao chocolate powder to the milk for added antioxidants and a chocolatey flavor.
#8. High-protein fruit smoothie
Turn an ordinary fruit smoothie into a protein-packed smacked by adding your favorite protein powder, such as whey, pea protein, or collagen.
Use almond or soy milk for an added protein boost. Cow’s milk would work well, too.
#9. Oatmeal
Can oatmeal be high in protein? That depends on what you put in it.
Oatmeal itself may only contain a few grams of protein, but adding nuts, seeds, and other goodies to it can help enhance its protein value.
You can even make an oatmeal smoothie with your favorite protein powder or prepare overnight oats packed full of nuts and almond milk for more protein
#10. Edamame
Edamame is a tasty snack that includes soybeans in their original pod. They are usually served cooked and salted.
A 100-gram serving contains 10.9 grams of protein (13)
#11. Kashi Go-Lean Cereal
Kashi original Go-Lean cereal is full of protein and fiber to help curb your appetite. One serving contains 12 grams of protein in 13 grams of fiber.
The best part is that you can find this cereal in just about any grocery store, including Target and Walmart. Grab a handful in between meals to keep your protein up and your waistline slim.
#12. Peanut butter toast
The next time you’re in need of a snack, try toasting a piece of whole grain bread and spreading peanut butter on top. For extra sweetness, add a few banana slices or top it with raw honey.
You can also use a cream cheese spread as your protein base. You’ll stay full from the high protein and fiber in this snack.
#13. Three bean salad
Beans are packed full of protein and amino acids. Not to mention, they are a great source of fiber.
Enjoy a small three bean salad made with navy beans, black beans, and kidney beans. Boil the beans and toss them in olive oil, red wine vinegar, and your favorite spices.
#14. Roasted peas
Peas are a legume, just like peanut, but they are often eaten as a vegetable.
A one-cup serving of boiled peas contains 8.6 grams of protein (14).
Try tossing them in olive oil, sea salt and pepper, and bake them in the oven for a crunchy high-protein snack. This is also perfect for vegans and vegetarians.
#15. Half of a peanut butter and jelly sandwich
The mother of all snacks is a half of a peanut butter and jelly sandwich. Use whole wheat bread, organic and no-sugar added peanut butter, and all natural jelly without added sugar.
If you’re allergic to peanuts, then try sunbutter. It tastes delightfully similar to peanut butter!
If you want to make a high protein bread, try this collagen bread recipe!
#16. Pretzels and cheese dip
For a satisfying snack, try dipping some pretzels in cheese dip. You can make your own dip at home by melting together different kinds of cheeses that you have on hand.
Hummus makes a great high-protein dip for pretzels, too.
#17. Beans and rice
Pairing together black beans and rice will give you a complete protein. Try making your own protein bowl by adding brown rice and boiled black beans. Toss in some olive oil and red wine vinegar for a tasty dressing.
#18. Tempeh sticks
Tempeh is a soy-based food that is high in vegetarian protein. You can make your own tempeh sticks by purchasing tempeh and slicing it up, or buy it already cooked at the store.
A one-cup serving contains 30.8 grams of protein (15).
Conclusion
Snacking can be a good thing if you do it right. We recommend keeping your portions small and sticking to high-protein foods. Protein has been shown to help you lose weight and keep it off.
Cheese makes a great high-protein snack no matter what kind of diet you’re on. Try dipping your veggies in them or snacking on plain cheese for a convenient protein boost.
Adding protein powder to basic recipes is another way to contribute to the protein content of your favorite snacks. Just be sure to watch your sugar intake and stick to whole grains if you are consuming carbs.
Up next: Top 50+ Low Carb Keto Snacks Ideas and Recipes
Enjoy this post? Share to save for later!
Photo credit: Tolikoff/ depositphotos.com
