High protein snacks that you can actually look forward to eating do exist! Snacks that leave you full and satisfied so you are not still on the hunt looking for more food to fill you up are what wee need. And best of all, the 21 snacks listed below are high protein snacks that keep you happy as you let the magic of protein whittle your waistline while you work!
Why high protein snacks?
High protein snacks eaten throughout the day help to bump up your daily requirement for protein. We need protein as protein has many anti-aging benefits and is especially good for weight loss. And it is not just me saying that! Check out some of the scientific protein studies below!
The snacks range from grab and so such as a boiled egg and pistachios to more exotic foods like Lemon Blueberry Pancakes, Chocolate Banana Ice Scream, Pasta Free Tuna Cabernet Marinara , Ricotta Mocha Moose Creme Desert and everything in between. Serving sizes are for one and you can raise or lower the protein and calorie count by adjusting some of the ingredients.
So, without any further adieu, here they are! 21 High Protein Snacks under 100 calories that Taste Great!
1. Triple K
Triple K is an all natural dietary supplement, an excellent source of protein and considered food. Plus one of my favorite high protein snacks that always keeps me coming back for more. TK takes the edge off my hunger and helps me eat less during the day.
Triple K contains organic, fair trade cocoa, organic cinnamon and is layered with a hearty undertone of roasted barley, roasted chicory, roasted rye and roasted sugar beet. Yummie earthy flavors amongst all that protein.
With only 60 calories and 11 grams of protein, Triple K is the perfect high protein snack less than 100 calories. Add TK to many of the recipes below to tun that high protein snack into a protein packed mini meal!
2. Lemon Blueberry High Protein Pancake!
Who wouldn't like a pancake snack? Hot or cold. I know I would grab a pancake anytime, anywhere any place. Knowing my pancake is high protein and low cal would make me lust after it that much more!
And many thanks to a Lacey Baier, of A Sweet Pea Chef for the inspiration! I have taken her recipe, tweaked it, and turned it into a high protein snack, 100 calories or less, that tastes great!
Get original recipe here!
To modify the recipe:
1. Replace whole fat cottage cheese with non fat cottage cheese
2. Use 2 scoops plant based vanilla protein powder (I recommend Life Time, Life's Basics, Vanilla Plant Protein Mix) instead of Whey Protein
3. Replace 1tsp coconut oil with coconut oil or olive oil SPRAY for greasing pan
4. Eliminate honey from yogurt topping completely.
Now, the original recipe as it is makes 6 pancakes. Each pancake has 127 calories and 14.8 grams of protein.
The modified recipe still makes 6 pancakes, but now, each pancake has 98 calories and 13.7 grams of protein! DIG IN EVERYONE!!!!!
3. Chocolate Banana Frozen Ice Scream!
Who needs to go out and buy expensive heavy fat, low protein, high calorie Ice Cream or Ice Cream wannabeee's when you can make your own.
¼ cup skim milk, ½ scoop Plant Head Protein Powder —Banana flavor, 1 Tablespoon organic, fair trade cocoa. Blend, freeze. Top with light sprinkle of shredded coconut and 1 slivered almonds. Enjoy.
The Plant Head has it's own sweetening agent in the protein powder... so enjoy the rush!
93 calories, 11 grams of protein
4. Organic Dark Cocoa Coconut FreezeSicles
Who doesn't love popsicles!!! Especially when they are loaded with good protein and tons of flavor! What a treat!
Plus, easy to make!
½ cup non fat milk, 1 tablespoon organic, Fair Trade dark cocoa, 1 tsp coconut or almond flavoring. Mix, pour into ice cube tray and freeze.
95 calories, 8 grams of protein
5. Coconut Banana Protein Balls
NOM NOM! The only bad thing about these tasty high protein snacks is that they taste soooo darn good, you might not be able to stop at 1!
¼ scoop vanilla or chocolate plant based protein powder; ¼ banana; 10 chocolate chips; ½ tablespoon flaked coconut. Mix all ingredients together. Roll into balls. Eat. You can also freeze and eat later. I love them frozen!
100 calories, 7.5 grams of protein
6. Spicy Coffee Rubbed Beef Steak in Egg Cups
Meat is good for you! You would never know you were eating healthy! Flavor, flavor, flavor! Nobu will have a run for his money!
Take 1 oz of skirt steak. Rub with tablespoon of dark roast coffee and 1 tablespoon of chili powder. Shred the beef. Flash fry in oil free stainless steel fry pan on high heat. Once cooked to your liking, scoop up and drop into egg white cups, sprinkle with rock salt and garnish with chopped chives.
74 calories, 10 grams of protein
7. Ricotta Mocha Moose Creme Desert
Marie Antoinette was correct! Let them eat cake! Or in this case, let every one eat chocolate mousse! AKA chocolate Mocha Ricotta Creme Desert.
Mix ¼ cup part-skim ricotta cheese with ½ teaspoon organic fair trade cocoa powder. Blend in ⅛ teaspoon vanilla extract plus any sweetener substitute of choice to taste (if you need a sweet fix), Take 1tsp Cafix or other coffee substitute, crush or grind to make a light powder. Add to mixture. Blend. Put in refrigerator. When ready to serve, add 3-4 mini chocolate chips on top.
93 calories, 7 grams of protein
Time for a few Grab and Go!
Now you can GO NUTS without fear of getting chubby! Yes, if you take 30 pistachios as a snack, you provide your body with rich amount of proteins and you have a perfect high protein snack less than 100 calories! 90 to be exact! Pistachios also contain other nutrients including fiber, B vitamins, magnesium, copper and even some iron! And more! All of which, including your proteins, help you in maintaining your anti-aging lifestyle. Plus they taste great and pose no threat to your body weight!
90 calories, 5.5 grams protein
9. Greek yogurt
1 cup of thick, creamy Greek yogurt and you are good to go! Greek yogurt has rich amount of proteins —between 10 and 20 grams— along with a bundle of probiotics. Probiotics are responsible for healthy gut, a strong mind and an anti-aging superstar! They enhance your energy levels and that too at an expense of only 84 calories per serving. With such dense nutritious status, Greek yogurt is no doubt an amazing snack for your cravings. Check the labels on your yogurt. Not all Greek yogurts are created equal. The calories vary depending on brands.
84 calories, 10-20 grams protein
10. Boiled egg
Eat eggs. Eggs are good for you. Even the US National Library of Medicine has concluded eggs fall into a healthy eating pattern. Eggs are also a great source of protein. Let me also tell you that eggs also contain many antioxidants which improve health of your eyes. For example, Omega-3 present in them protects your heart.
So, you can snack with 1 boiled egg, be confident in knowing you are giving your body almost everything it needs and know that eggs are one of your best friends when it comes to protein consumption. And yes, even weight loss.. PS: good for you for eating the yolk! The yolk contains almost 50% of the protein!
78 calories, 6.29 grams protein
11. Cottage Cheese and Cinnamon
I hate to say it but my mother was right. COTTAGE CHEESE. It is really good for you. And if my mom didn’t stuff in down my mouth as I child I would eat it regularly today. It is creamy and satisfying.
½ cup of low fat cottage cheese
81 calories, 14 grams of protein! Wow!
Next, add some cinnamon to give yourself a real sweet treat! Cinnamon is great for weight loss, your blood sugar and will naturally give your cottage cheese a sweet delicious flavor.
I like to compare it to a sweet rice pudding without the rice and without the pudding! Throw on anywhere from ½ teaspoon to 1 teaspoon of cinnamon and you are on your way to feeling fuller longer and satisfying your sweet tooth!
81 calories, 14 grams protein
12. Crackers with Parmesan cheese
Here comes another option for cheese lovers! Whole wheat crackers with ½ oz Parmesan cheese serve as a tasty, high protein snack.. So, you can eat three crackers with Parmesan cheese, get the satisfaction you want and feel like you are eating a tasty appetizer without any guilt.
98 calories, 6 grams protein
13. Good Ole Peanut Butter on a Spoon!
Peanut Butter on a spoon reminds me of my childhood! What about you? I bet many of you did the same as me. Grabbed the peanut butter jar, spoon or used your index finger to improvise, and went to town!
1 Tablespoon Natural Peanut Butter, 1 Spoon.
100 calories, 5 grams of protein combined with pure decadence and satisfaction.
Back for more recipes!
14. Shaved Parmesan, Toasted Walnut Chunks and Slivered Pear over Endive
I got this idea from a restaurant in Capri, Italy. I adjusted the portions to tun this into a high protein snack, make it calorie friendly without skimping on the protein. This way, dieting never has to be a 4 letter word!
3 Tablespoons shaved Parmesan, 1 large walnut, toasted (broken into chunks), 1 thin slice of ripened pear. Layer pear, shaved Parmesan and almonds into 1 endive leaf, top off with 1-2 drops of balsamic vinegar.
100 calories, 6 grams protein
15. Chicken Cilantro Wrap
High protein, low cal Asian cuisine at its finest. Another one of my tasty high protein snacks less than 100 calories and tastes great!
1 oz ground cooked chicken, fresh chopped cilantro, sliced cucumber and chopped scallions (or baby green onion stems) squeeze of fresh lime, 3 drops of sesame oil and a sprinkle of sesame seeds in lettuce leaf.
87 calories, 7.5 grams protein
16. Turkey, Asparagus and Creamy Faux Potato Roll Up
All American classic with a twist. Who doesn't love turkey and potatoes? In this case we swap out the creamy mashed potatoes for creamy Ricotta Cheese! Same smooth creamy texture minus the carbs with the added bonus of protein and a classy veggie —Asparagus!
2 slices Turkey Breast, 1 stalk asparagus —cut lengthways in half, 1 Tablespoon Ricotta Cheese and dollop of mustard. Open turkey slice, spread on 1/2 of the whipped ricotta cheese, lay in 1/2 stalk asparagus, add touch of mustard. Repeat on second slice of turkey. Make sure to give an extra whip to the Ricotta Cheese before spreading on the turkey. Add the mustard, roll up and enjoy.
100 calories, 9 grams protein
17. Frozen Almond Balls
Simple as pie. And just as tasty.
½ Tablespoon Almond butter and 1 Tablespoon unsweetened, shredded coconut. Mix into balls. Freeze. Devour.
90 calories. 2 grams of protein*
*I know this one does not have a lot of protein, but it tastes so darn good and is such a great treat, I just had to add it! I hope you forgive me!
18. Pasta Free Tuna Cabernet Marinara
I love pasta but pasta does not love me So, improvising with spaghetti squash is the next best thing.
Shredded basil leaves, ¼ cup Tuna (either canned or fresh cooked ), 5 red grapes sliced, ½ cup spaghetti squash, garlic (typically 1/2 clove) to taste, 1 medium roma tomato and a splash of red wine. Bake small spaghetti squash in oven till squash can be lifted out with fork and has similar look to pasta. In hot sauté pan place tomato, garlic, splash of red wine and stir on medium heat till tomato gets soft. Pour over spaghetti squash. Blend gently. Place tuna (hot or cold) on top. Garnish with grapes and shredded basil.
84 calories, 9 grams of protein
19. CHA CHA CHIA Chocolate Pudding
Cha cha Cha! Need I say any more? Full of protein, fiber and nutrients. Oh yeah, and flavorful decadence.
½ cup skim organic skim milk, 2 tablespoons chia, 1 tablespoon organic cocoa powder. Mix skim milk and cocoa with hand held blender. Blend till smooth. Mix in Chia seeds. Pour into container and, put in refrigerator and let sit overnight. Garnish with a sprig of mint and top off with a drop of honey if you choose.
99 calories, 6 grams of protein
20. Spicy Garlic Edamame and Rock Salt
Perfect appetizer or potato chip alternative high protein snack while watching TV.
Drop ½ cup edamame pods into boiling water. Cook for 5 minutes. Drain. In a skillet, add ¼ cup dry white cooking wine. Add 1 tsp. chili flakes along with 2 cloves of crushed garlic. Saute till wine is almost gone. Add cooked Edamame. Stir. Remove from heat. Sprinkle with rock salt before serving.
90 calories, 10 grams of protein
21. Drunken Peal and Eat Shrimp
Simple and clean.
14 medium sized fresh shrimp with shell on. 1 cup dry white table wine. 2 cups water. Combine water and wine. Bring to boil. Place spaghetti drainer on top of pot. Drop shrimp into spaghetti strainer. Let steam for approximately 4 minutes. Then drop shrimp into boiling water mixture for minimum of 1, maximum 2 minutes. Remove from water. Peal, Eat and Enjoy!
98 calories, 18.62 grams of protein
So there you have it! 21 high protein snacks 100 calories or less that taste great!
Having a snack that you can actually look forward to makes all the difference in the world. And remember, healthy snacking with my high protein snacks is one of the most effective ways to stay on track and support you in achieving all your weight management goals!
Till Next Time
Growing Younger Everyday