Written By: Margot Rutigliano

You might be hesitant to snack in your efforts to lose weight. But here’s the thing—snacking, when done right, can actually be a powerful tool for keeping your energy steady, preventing cravings, and staying on track with your health goals.

Think about it: when your blood sugar dips, so does your energy, mood, and willpower. That’s when the cravings hit, and suddenly that sweet, salty, crunchy snack, sugary coffee or drive-thru looks a lot more appealing than it should.

The key is choosing snacks that help stabilize blood sugar rather than spike it. A great rule of thumb? → Pair protein with fiber. That combination slows digestion, keeps you full longer, and helps avoid the dreaded crash-and-burn cycle.

If you’ve ever experienced that post-snack slump, you know what I mean. The right foods at the right times can make all the difference.

Here are 10 snack ideas under 200 calories to help stabilize blood sugar levels, keep you feeling full, and give you lasting energy.

10 High-Protein Snacks for Balanced Blood Sugar (150–200 Calories, 10g+ Protein)

These snacks are perfect for keeping energy steady, stabilizing blood sugar, and staying full between meals. Each one has at least 10g protein and falls in the 150–200 calorie range.

1. Dates with Almond Butter + Protein Boost

Ingredients: 2 pitted dates, 1 Tbsp almond butter, 1 Tbsp protein powder, splash of water
Instructions: Mash the dates and almond butter together. Stir in protein powder with a splash of water until smooth. Enjoy as a sweet, protein-packed bite.
Calories: ~170 | Protein: 11g | Carbs: 22g | Fat: 6g

2. Avocado & Turkey Roll-Ups

Ingredients: ½ avocado, 2 slices deli turkey
Instructions: Mash avocado and spread onto turkey slices. Roll them up and eat as a satisfying finger food.
Calories: ~180 | Protein: 12g | Carbs: 6g | Fat: 12g

3. Trail Mix with Protein Twist

Ingredients: 2 Tbsp mixed nuts, 1 scoop protein powder, ½ cup unsweetened almond milk
Instructions: Mix protein powder into almond milk to create a mini shake. Snack on nuts alongside the shake for balanced energy.
Calories: ~190 | Protein: 12g | Carbs: 10g | Fat: 11g

4. Hard-Boiled Eggs with Greek Yogurt Dip

Ingredients: 2 hard-boiled eggs, 2 Tbsp plain Greek yogurt, optional mustard or hot sauce
Instructions: Mix yogurt with mustard or hot sauce. Slice eggs in half and dip each half for a protein-rich snack.
Calories: ~190 | Protein: 14g | Carbs: 2g | Fat: 13g

5. Apple with Cheese & Turkey

Ingredients: ½ apple, 1 oz cheddar cheese, 1 slice deli turkey
Instructions: Slice the apple and cheese. Layer with turkey or eat alongside as a mini charcuterie-style snack.
Calories: ~170 | Protein: 11g | Carbs: 16g | Fat: 8g

6. Roasted Chickpeas + String Cheese

Ingredients: ½ cup roasted chickpeas, 1 part-skim string cheese
Instructions: Portion chickpeas into a small bowl. Pair with string cheese for a crunchy, protein-packed snack.
Calories: ~190 | Protein: 12g | Carbs: 22g | Fat: 6g

7. Sprouted Bread Mini Sandwich

Ingredients: 1 slice sprouted bread, 1 Tbsp peanut butter, 2 slices turkey or chicken breast
Instructions: Spread peanut butter on bread. Top with turkey or chicken. Fold in half or eat open-faced.
Calories: ~200 | Protein: 13g | Carbs: 20g | Fat: 8g

8. Greek Yogurt with Berries & Seeds

Ingredients: ¾ cup plain nonfat Greek yogurt, ½ cup fresh berries, 1 tsp chia seeds
Instructions: Mix berries and chia seeds into yogurt. Enjoy as a creamy, antioxidant-rich snack.
Calories: ~180 | Protein: 16g | Carbs: 18g | Fat: 2g

9. Veggies with Hummus + Edamame

Ingredients: ½ cup raw veggies, ¼ cup hummus, ½ cup shelled edamame
Instructions: Portion veggies and hummus onto a plate. Eat edamame on the side for extra protein and fiber.
Calories: ~190 | Protein: 11g | Carbs: 16g | Fat: 8g

10. Protein-Packed Edamame Bowl

Ingredients: ¾ cup shelled edamame, 1 tsp sesame seeds
Instructions: Steam or microwave edamame until warm. Sprinkle with sesame seeds and enjoy hot or cold.
Calories: ~190 | Protein: 17g | Carbs: 13g | Fat: 7g

Tip: Prep a few of these snacks at the start of the week for grab-and-go convenience. Mix and match depending on your hunger and energy needs to keep blood sugar stable all day.

Tips for Balancing Blood Sugar Throughout the Day

Snacks can absolutely help, but overall balance matters. Here are a few strategies to keep your energy steady all day long:

Protein first: Build meals and snacks around protein, then add fiber-rich carbs and healthy fats.
Don’t skip meals: Going too long without eating can lead to crashes and overeating later.
Stay hydrated: Sometimes thirst shows up as hunger or cravings.
Choose low-glycemic carbs: Think fruits, veggies, legumes, oats, and whole grains instead of refined snacks.
Move after meals: Even a 10-minute walk can help regulate blood sugar.

How to Incorporate These Snacks

Now that you’ve got 10 snack ideas, let’s talk about putting them into practice.

Plan ahead: Prep a few options at the start of the week (like boiled eggs, roasted chickpeas, or portioned trail mix) so healthy choices are easy.
Pair with your day: Use lighter snacks (like veggies + hummus) when you know dinner is soon, and heartier ones (like yogurt + berries) if you’ve got hours to go.
Listen to your body: Snacking isn’t about eating on a schedule—it’s about fueling when you’re truly hungry.
Balance timing: Most people do well with a snack between meals, especially mid-morning or mid-afternoon.

Takeaway

Snacks don’t have to be the enemy of weight loss or stable energy. In fact, the right ones can be your secret weapon for balancing blood sugar, avoiding cravings, and keeping your mood and focus steady.

Choose combinations of protein + fiber, prepare a few go-to options in advance, and use snacks strategically to support your goals. Your energy, focus, and body will thank you.

Find any favorites from our list? Share them in the comments below!