Finding snacks that are both satisfying and supportive of your weight loss goals can feel challenging. Many convenient snack options are high in calories but low in protein, leaving you hungry shortly after eating.

That’s where high-protein snacks under 200 calories can help. Protein is known to promote fullness, preserve lean muscle mass during weight loss, and help reduce cravings throughout the day. Choosing snacks that are rich in protein while remaining calorie-conscious can make it easier to maintain a calorie deficit without feeling deprived.

Whether you need an afternoon pick-me-up, a post-workout bite, or a healthy option to curb hunger between meals, these delicious high-protein snacks deliver plenty of nutrition without exceeding 200 calories per serving.

Why Choose High-Protein, Lower-Calorie Snacks?

High-protein snacks may help:

• Increase satiety and reduce hunger
• Support muscle maintenance during weight loss
• Prevent overeating at meals
• Stabilize blood sugar levels
• Provide steady energy throughout the day

Aim for snacks containing 10–20 grams of protein while staying within your personal calorie goals.

---

1. Greek Yogurt Berry Cup

Creamy Greek yogurt paired with antioxidant-rich berries creates a simple and satisfying snack.

Ingredients

• ¾ cup plain non-fat Greek yogurt
• ½ cup mixed berries
• 1 teaspoon chia seeds

Instructions

1. Add Greek yogurt to a bowl or portable container.
2. Top with mixed berries.
3. Sprinkle chia seeds over the top.
4. Serve immediately or refrigerate until ready to eat.

Nutritional Information (Per Serving)

• Calories: 160
• Protein: 18g
• Carbohydrates: 14g
• Fat: 3g
• Fiber: 4g

---

2. Hard-Boiled Eggs

Hard-boiled eggs are one of the easiest high-protein snacks for weight loss.

Ingredients

• 2 large hard-boiled eggs
• Salt and pepper to taste

Instructions

1. Peel the eggs.
2. Season with salt and pepper.
3. Enjoy immediately or pack for later.

Nutritional Information (Per Serving)

• Calories: 140
• Protein: 12g
• Carbohydrates: 1g
• Fat: 10g
• Fiber: 0g

---

3. Cottage Cheese with Pineapple

This sweet and creamy snack provides a balance of protein and natural sweetness.

Ingredients

• ½ cup low-fat cottage cheese
• ¼ cup pineapple chunks
• Dash of cinnamon

Instructions

1. Place cottage cheese in a bowl.
2. Top with pineapple and cinnamon.
3. Serve chilled.

Nutritional Information (Per Serving)

• Calories: 140
• Protein: 14g
• Carbohydrates: 10g
• Fat: 4g
• Fiber: 1g

---

4. Turkey Roll-Ups

These low-carb roll-ups are quick to prepare and highly portable.

Ingredients

• 4 slices lean turkey breast
• 1 slice reduced-fat cheese
• 1 teaspoon mustard

Instructions

1. Spread mustard over turkey slices.
2. Add cheese pieces.
3. Roll tightly and serve.

Nutritional Information (Per Serving)

• Calories: 150
• Protein: 20g
• Carbohydrates: 2g
• Fat: 7g
• Fiber: 0g

---

5. Tuna Cucumber Bites

A refreshing snack loaded with lean protein.

Ingredients

• 3 ounces canned tuna in water, drained
• 1 tablespoon plain Greek yogurt
• ½ cucumber, sliced
• ½ teaspoon lemon juice

Instructions

1. Mix tuna, Greek yogurt, and lemon juice.
2. Spoon onto cucumber slices.
3. Serve immediately.

Nutritional Information (Per Serving)

• Calories: 130
• Protein: 22g
• Carbohydrates: 4g
• Fat: 3g
• Fiber: 1g

---

6. Protein Chia Pudding

A creamy make-ahead snack packed with protein and fiber.

Ingredients

• 1 cup unsweetened almond milk
• ½ scoop vanilla protein powder
• 2 tablespoons chia seeds
• ½ teaspoon vanilla extract

Instructions

1. Combine all ingredients in a jar.
2. Stir thoroughly.
3. Refrigerate overnight.
4. Stir before serving.

Nutritional Information (Per Serving)

• Calories: 180
• Protein: 15g
• Carbohydrates: 11g
• Fat: 8g
• Fiber: 8g

---

7. Edamame with Sea Salt

This plant-based snack is rich in both protein and fiber.

Ingredients

• 1 cup shelled edamame
• Pinch of sea salt

Instructions

1. Steam edamame according to package directions.
2. Sprinkle with sea salt.
3. Serve warm.

Nutritional Information (Per Serving)

• Calories: 190
• Protein: 18g
• Carbohydrates: 15g
• Fat: 8g
• Fiber: 8g

---

8. Chocolate Cottage Cheese Mousse

This rich dessert-like snack satisfies chocolate cravings while supporting weight loss goals.

Ingredients

• ¾ cup low-fat cottage cheese
• 1 tablespoon cocoa powder
• 1 teaspoon honey
• ½ teaspoon vanilla extract

Instructions

1. Blend all ingredients until smooth.
2. Transfer to a bowl.
3. Chill for 15 minutes before serving.

Nutritional Information (Per Serving)

• Calories: 170
• Protein: 18g
• Carbohydrates: 12g
• Fat: 5g
• Fiber: 2g

---

9. Egg Salad Lettuce Wraps

These refreshing lettuce wraps are packed with protein and make a satisfying low-calorie snack.

Ingredients

• 2 hard-boiled eggs, chopped
• 1 tablespoon plain Greek yogurt
• 1 teaspoon Dijon mustard
• 1 tablespoon diced celery
• Salt and black pepper to taste
• 2 large romaine lettuce leaves

Instructions

1. In a bowl, combine chopped eggs, Greek yogurt, Dijon mustard, and celery.
2. Season with salt and pepper.
3. Spoon the egg salad mixture into lettuce leaves.
4. Fold and enjoy immediately.

Nutritional Information (Per Serving)

• Calories: 175
• Protein: 13g
• Carbohydrates: 3g
• Fat: 12g
• Fiber: 1g

---

10. Greek Yogurt Cheesecake Dip

This creamy dip tastes like cheesecake while staying under 200 calories.

Ingredients

• ¾ cup plain non-fat Greek yogurt
• 1 teaspoon honey
• ½ teaspoon vanilla extract
• 2 tablespoons diced strawberries
• 1 tablespoon crushed graham crackers

Instructions

1. Combine Greek yogurt, honey, and vanilla extract in a bowl.
2. Top with strawberries and graham cracker crumbs.
3. Serve immediately.

Nutritional Information (Per Serving)

• Calories: 165
• Protein: 18g
• Carbohydrates: 16g
• Fat: 2g
• Fiber: 1g

---

11. Beef Jerky and Baby Carrots

A convenient grab-and-go snack that combines lean protein with crunchy vegetables.

Ingredients

• 1 ounce low-sodium beef jerky
• ½ cup baby carrots

Instructions

1. Portion beef jerky and carrots into a container.
2. Enjoy as a quick snack.

Nutritional Information (Per Serving)

• Calories: 140
• Protein: 12g
• Carbohydrates: 10g
• Fat: 3g
• Fiber: 3g

---

12. Peanut Butter Greek Yogurt Dip with Apple Slices

This sweet snack satisfies cravings while providing plenty of protein.

Ingredients

• ½ cup plain Greek yogurt
• 1 tablespoon natural peanut butter
• ½ teaspoon honey
• ¼ teaspoon cinnamon
• ½ medium apple, sliced

Instructions

1. Mix Greek yogurt, peanut butter, honey, and cinnamon until smooth.
2. Serve with apple slices for dipping.

Nutritional Information (Per Serving)

• Calories: 195
• Protein: 15g
• Carbohydrates: 18g
• Fat: 8g
• Fiber: 3g

---

13. Cottage Cheese Cucumber Bowl

This savory snack is refreshing, filling, and incredibly easy to prepare.

Ingredients

• ¾ cup low-fat cottage cheese
• ½ cup diced cucumber
• 1 teaspoon lemon juice
• 1 teaspoon fresh dill
• Black pepper to taste

Instructions

1. Add cottage cheese to a bowl.
2. Top with cucumber, lemon juice, dill, and black pepper.
3. Serve chilled.

Nutritional Information (Per Serving)

• Calories: 140
• Protein: 18g
• Carbohydrates: 7g
• Fat: 4g
• Fiber: 1g

---

14. Smoked Salmon Cucumber Bites

These elegant bites provide high-quality protein and healthy omega-3 fats.

Ingredients

• 2 ounces smoked salmon
• ½ cucumber, sliced
• 1 tablespoon light cream cheese
• ½ teaspoon fresh dill
• ½ teaspoon lemon juice

Instructions

1. Spread cream cheese onto cucumber slices.
2. Top with smoked salmon.
3. Garnish with dill and lemon juice.
4. Serve immediately.

Nutritional Information (Per Serving)

• Calories: 155
• Protein: 15g
• Carbohydrates: 4g
• Fat: 8g
• Fiber: 1g

---

15. Mini Protein Smoothie

This lighter smoothie delivers plenty of protein while keeping calories in check.

Ingredients

• ½ scoop vanilla protein powder
• ¾ cup unsweetened almond milk
• ¼ banana
• ¼ cup frozen berries
• Ice cubes

Instructions

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Serve immediately.

Nutritional Information (Per Serving)

• Calories: 150
• Protein: 15g
• Carbohydrates: 11g
• Fat: 4g
• Fiber: 2g

---

16. Chocolate Protein Energy Bites

These no-bake bites taste like dessert while fitting perfectly into a weight loss plan.

Ingredients

• ¼ cup rolled oats
• ¼ scoop chocolate protein powder
• 1 tablespoon natural peanut butter
• 1 teaspoon honey
• 1 teaspoon chia seeds
• 1 teaspoon cocoa powder
• 1 tablespoon milk of choice

Instructions

1. Combine all ingredients in a bowl.
2. Mix until a dough forms.
3. Roll into 4 small balls.
4. Refrigerate for 30 minutes before serving.

Nutritional Information (Per Serving)

• Calories: 185
• Protein: 10g
• Carbohydrates: 15g
• Fat: 9g
• Fiber: 3g

---

17. Turkey and Cheese Roll-Ups

These simple roll-ups are packed with protein and require just a few ingredients, making them ideal for busy days.

Ingredients

• 3 slices lean turkey breast
• 1 light string cheese, cut into thirds
• 1 teaspoon mustard (optional)

Instructions

1. Lay the turkey slices flat on a clean surface.
2. Place a piece of string cheese at one end of each slice.
3. Add a small amount of mustard if desired.
4. Roll tightly and secure with a toothpick if needed.
5. Serve immediately or refrigerate until ready to eat.

Nutritional Information (Per Serving)

• Calories: 150
• Protein: 19g
• Carbohydrates: 2g
• Fat: 7g
• Fiber: 0g

---

18. Roasted Chickpeas

Crunchy roasted chickpeas are a satisfying snack that provides plant-based protein and fiber.

Ingredients

• ¾ cup canned chickpeas, drained and rinsed
• 1 teaspoon olive oil
• ¼ teaspoon paprika
• ¼ teaspoon garlic powder
• Pinch of sea salt

Instructions

1. Preheat oven to 400°F (200°C).
2. Pat chickpeas dry using paper towels.
3. Toss with olive oil and seasonings.
4. Spread on a baking sheet.
5. Roast for 25–30 minutes, stirring halfway through.
6. Cool slightly before serving.

Nutritional Information (Per Serving)

• Calories: 165
• Protein: 7g
• Carbohydrates: 22g
• Fat: 6g
• Fiber: 6g

---

19. Cottage Cheese Berry Bowl

This naturally sweet snack combines creamy cottage cheese with antioxidant-rich berries.

Ingredients

• ½ cup low-fat cottage cheese
• ½ cup mixed berries
• ¼ teaspoon cinnamon

Instructions

1. Add cottage cheese to a serving bowl.
2. Top with berries.
3. Sprinkle with cinnamon.
4. Serve chilled.

Nutritional Information (Per Serving)

• Calories: 135
• Protein: 14g
• Carbohydrates: 11g
• Fat: 4g
• Fiber: 3g

---

20. String Cheese and Grapes

This simple combination balances protein with naturally sweet fruit.

Ingredients

• 1 light string cheese
• ½ cup grapes

Instructions

1. Wash the grapes thoroughly.
2. Pair with string cheese.
3. Enjoy immediately or pack for later.

Nutritional Information (Per Serving)

• Calories: 115
• Protein: 7g
• Carbohydrates: 13g
• Fat: 4g
• Fiber: 1g

---

21. Protein Hot Chocolate

This comforting drink satisfies sweet cravings while boosting protein intake.

Ingredients

• 1 cup unsweetened almond milk
• ½ scoop chocolate protein powder
• 1 teaspoon unsweetened cocoa powder
• ½ teaspoon vanilla extract
• Sweetener to taste (optional)

Instructions

1. Heat almond milk in a small saucepan over medium heat.
2. Whisk in protein powder, cocoa powder, and vanilla extract.
3. Stir continuously until smooth and warm.
4. Pour into a mug and serve.

Nutritional Information (Per Serving)

• Calories: 120
• Protein: 14g
• Carbohydrates: 5g
• Fat: 3g
• Fiber: 2g

---

22. Egg White Veggie Muffins

These mini egg muffins are perfect for meal prep and provide plenty of protein for very few calories.

Ingredients

• 4 egg whites
• ¼ cup chopped spinach
• 2 tablespoons diced bell peppers
• 2 tablespoons reduced-fat shredded cheese
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. Grease a 6-cup muffin tin.
3. Whisk egg whites with salt and pepper.
4. Stir in vegetables and cheese.
5. Divide mixture among muffin cups.
6. Bake for 15–18 minutes until set.
7. Cool slightly before serving.

Nutritional Information (Per Serving)

• Calories: 110
• Protein: 13g
• Carbohydrates: 3g
• Fat: 4g
• Fiber: 1g

---

23. Greek Yogurt Banana Pudding

This lighter version of banana pudding satisfies dessert cravings while staying under 200 calories.

Ingredients

• ½ cup plain non-fat Greek yogurt
• ¼ banana, sliced
• ½ teaspoon vanilla extract
• 1 teaspoon honey
• 1 crushed vanilla wafer

Instructions

1. Combine Greek yogurt, vanilla extract, and honey.
2. Layer with banana slices.
3. Sprinkle crushed vanilla wafer on top.
4. Serve immediately.

Nutritional Information (Per Serving)

• Calories: 155
• Protein: 13g
• Carbohydrates: 19g
• Fat: 2g
• Fiber: 1g

---

24. Shrimp Cocktail Cups

Shrimp is naturally low in calories and high in protein, making it excellent for weight loss.

Ingredients

• 3 ounces cooked shrimp
• 2 tablespoons cocktail sauce
• Lemon wedges for serving

Instructions

1. Arrange cooked shrimp in a serving dish.
2. Serve with cocktail sauce and lemon wedges.
3. Enjoy chilled.

Nutritional Information (Per Serving)

• Calories: 110
• Protein: 20g
• Carbohydrates: 5g
• Fat: 1g
• Fiber: 0g

---

25. Frozen Greek Yogurt Bark

This refreshing snack feels like a dessert while fitting into a calorie-conscious eating plan.

Ingredients

• ¾ cup plain non-fat Greek yogurt
• ¼ cup mixed berries
• 1 teaspoon mini dark chocolate chips
• 1 teaspoon chopped almonds

Instructions

1. Line a small plate or tray with parchment paper.
2. Spread Greek yogurt evenly into a thin layer.
3. Sprinkle berries, chocolate chips, and almonds over the top.
4. Freeze for 2–3 hours until firm.
5. Break into pieces before serving.

Nutritional Information (Per Serving)

• Calories: 145
• Protein: 15g
• Carbohydrates: 12g
• Fat: 4g
• Fiber: 2g

---

Final Thoughts

Finding satisfying snacks that support weight loss doesn’t have to be difficult. These high-protein snacks under 200 calories provide a balance of protein, flavor, and convenience while helping you stay within your calorie goals.

Protein-rich snacks can help manage hunger, support muscle maintenance, and reduce the temptation to reach for less nutritious options. Whether you prefer savory choices like Turkey Roll-Ups, Shrimp Cocktail Cups, and Egg White Veggie Muffins, or sweeter options like Frozen Greek Yogurt Bark and Chocolate Cottage Cheese Mousse, there’s something for every craving.

Preparing a few of these snacks ahead of time can make healthy eating more manageable and sustainable, helping you stay on track with your weight loss goals.

Frequently Asked Questions

Are high-protein snacks good for weight loss?

Yes. High-protein snacks can help increase fullness, reduce hunger, support lean muscle mass, and make it easier to maintain a calorie deficit.

How much protein should a snack contain?

Most high-protein snacks contain 10–20 grams of protein per serving, although individual needs may vary based on activity level and health goals.

Is 200 calories a good target for snacks?

For many people, snacks between 100–200 calories fit well into a balanced weight loss plan while helping manage hunger between meals.

What are the best high-protein snacks under 200 calories?

Some excellent options include:

• Greek Yogurt Berry Cups
• Turkey Roll-Ups
• Tuna Cucumber Bites
• Cottage Cheese Bowls
• Egg White Veggie Muffins
• Shrimp Cocktail Cups
• Frozen Greek Yogurt Bark

Can I meal prep these snacks?

Absolutely. Many recipes, including egg muffins, roasted chickpeas, Greek yogurt bark, turkey roll-ups, and cottage cheese bowls, can be prepared ahead of time for convenience.