High Protein, Low Carbs Snacks That Actually Keep You Full

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If snacks feel “tricky” for you, we’ve got you. There’s controversy over snacking - does it lead to more hunger, can snacks trigger cravings, etc. There is some nuance to snacking, especially if you’re someone that tends to lean toward more hunger and/or cravings at times.

If you’ve ever grabbed a “healthy” snack only to feel hungry again 30 minutes later, chances are it wasn’t protein-forward enough.

High-protein, low-carb snacks are one of the simplest ways to stabilize energy, curb cravings, and stay satisfied between meals — without relying on bars or carb-heavy options that can spike and crash blood sugar.

Whether your goal is fat loss, muscle maintenance, better energy, or simply fewer snack regrets, protein-focused snacks can quietly do a lot of heavy lifting in your day.

Our goal is to provide balanced snacks that are protein rich so you not only have recipes to follow but can get some practical, real life nutrition inspiration that you can actually utilize.

Below you’ll find simple, real-food snack ideas, each delivering at least 20 grams of protein, with minimal carbs and zero complexity.

Who Benefits Most From Higher-Protein Snacks?

These snacks tend to be especially helpful if you:

  • Want to feel full longer between meals

  • Are prioritizing fat loss without losing muscle

  • Train regularly or walk frequently

  • Struggle with late-afternoon or evening cravings

  • Are navigating appetite changes (including GLP-1 medications)

They may not be ideal if you:

  • Have kidney or liver conditions requiring protein limits

  • Are on a medically prescribed low-protein diet

  • Have difficulty digesting large portions of animal protein (plant-based swaps can help)

 
 

Greek Yogurt Protein Bowl (Creamy + Customizable)

Ingredients

  • 1 cup plain Greek yogurt (2% or full-fat)

  • 1 tbsp almond or peanut butter

  • Cinnamon or vanilla extract (optional)

Directions
Stir everything together until smooth.

Approx. Nutrition

  • Calories: 260

  • Protein: 22–24g

Cottage Cheese Power Bowl (Sweet or Savory)

Sweet Option

  • 1 cup cottage cheese

  • ¼ cup berries

  • 1 tbsp chopped walnuts or almonds

Savory Option

  • 1 cup cottage cheese

  • Chopped cucumber or tomato

  • Olive oil drizzle, salt, pepper, chives

Approx. Nutrition

  • Calories: 230–260

  • Protein: 24–26g

Turkey & Cheese Protein Roll-Ups

Ingredients

  • 3 oz deli turkey (nitrate-free if possible)

  • 1–2 slices cheese (Swiss, cheddar, or provolone)

Directions
Roll turkey around cheese slices.

Optional Add-Ins

  • Mustard

  • Pickle spear

  • Everything-bagel seasoning

Approx. Nutrition

  • Calories: 240

  • Protein: 22–25g

Edamame Protein Snack (Upgraded)

Ingredients

  • 1½ cups cooked, shelled edamame

  • Sea salt

Directions
Warm and season.

Approx. Nutrition

  • Calories: 280

  • Protein: 24–26g

Hummus + Protein Boost Plate

Ingredients

  • ½ cup hummus

  • Sliced cucumber

  • 1 hard-boiled egg on the side

Approx. Nutrition

  • Calories: 300

  • Protein: 20–22g

 
 

No-Bake Protein Peanut Butter Bites

Ingredients

  • 2 tbsp natural peanut butter

  • 1 scoop protein powder

  • 1 tbsp ground flax or chia seeds

Directions
Mix, roll into balls, chill.

Approx. Nutrition (entire batch)

  • Calories: 300

  • Protein: 22–25g

Tuna Salad Lettuce Wraps (More Filling Version)

Ingredients

  • 1 full can tuna (5 oz, drained)

  • 1 tbsp mayo or Greek yogurt

  • Romaine or butter lettuce leaves

Flavor Options

  • Dill relish

  • Jalapeños

  • Olives or capers

Approx. Nutrition

  • Calories: 220

  • Protein: 24–26g

Egg & Avocado Protein Plate

Ingredients

  • 3 hard-boiled eggs

  • ¼ avocado

  • Salt & pepper

Directions
Slice and enjoy.

Approx. Nutrition

  • Calories: 300

  • Protein: 21g

High-Protein Chia Pudding

Ingredients

  • ¾ cup unsweetened almond milk

  • 2 tbsp chia seeds

  • 1 full scoop protein powder

Directions
Whisk and refrigerate 4+ hours.

Approx. Nutrition

  • Calories: 260

  • Protein: 22–25g

Tips for Building Protein-First Snacks That Work

Think “mini-meal,” not “filler.”
Snacks don’t need to be tiny — they need to be effective.

Pair protein with fat.
Avocado, olive oil, nuts, and seeds improve fullness and blood sugar response.

Use protein powder strategically.
It’s an ingredient, not a crutch. Add it where it naturally fits.

Plant-based still counts.
Edamame, tempeh, and high-protein legumes can absolutely work with the right portions.

Coach’s Notes

  • Snacks can bridge meals, stabilize energy, and reduce overeating later

  • They can also function as small meals, especially on lower-appetite days

  • If you’re on a GLP-1 medication, protein-dense snacks eaten 5–6 times per day can be easier than large meals

  • Get creative — adjust flavors, textures, and portions

  • Pay attention to how a snack affects hunger, energy, and cravings in the hours after eating

Want More Snack & Nutrition Ideas?