High-Protein Snacks for a Low-Calorie Diet: Top Picks to Stay Lean

It's been a struggle for me to hit my daily protein intake. Even nearly all the best-tasting foods have a relatively high concentration of protein, but they are also calorie-dense, which prevents me from maintaining a caloric deficit regularly. For my goals, I need around 200 grams of protein per day to keep muscle on my body while fighting a never-ending battle against fat.

To make matters worse, many commonly accepted 'good' sources of protein are anything but. Items like peanut butter, milk, and others have too low of a protein yield to justify the excessive calorie load per serving. Worse still are most protein bars. Many of these dry, semi-chocolate creations pack in 300+ calories while doing very little to keep you full.

So, how does one steer clear of these common pitfalls and still hit their fitness goals? I've found some ideal high-protein snacks and sides to pair with meals, ensuring you meet your protein needs daily.

What are the Best High-Protein Snacks for Maintaining a Caloric Deficit?

Without a doubt, the best high-protein snacks with a low caloric value are low-fat mozzarella string cheese and the humble boiled egg. A stick of string cheese can contain as much as 8 grams of protein, costing only 60 - 80 calories. An egg has similar macros, coming in at about 70 calories with 8 grams of protein. If cheese and eggs aren't your thing, here are some delicious, inexpensive alternatives, some of which you can find at your local vending machine.

1. Keto Pizzas - Grab a Keto friendly tortilla and your favorite low-fat shredded cheese and throw it in the air fryer for a couple minutes. Drizzle Taco Bell's mild sauce on top of it for a delicious low calorie treat that moonlights as a tasty midnight snack.

2. Beef Jerky - Try to find the low sodium variants of these snacks as they are super salty.

3. Plain Greek Yogurt - Tastes surprisingly close to sour cream. Add it to your tacos, burritos, and nachos for an extra boost of protein. A typical serving contains about 15 grams of protein for 100 calories, making it a versatile and filling snack.

4. Tuna Packs - Single-serve tuna packs are a low-calorie, high-protein snack that provides around 16 grams of protein and only 70 calories. Plus, tuna offers omega-3 fatty acids, which are great for heart health. Try with a squeeze of lemon for extra flavor.

5. Cottage Cheese - A half-cup of low-fat cottage cheese delivers approximately 14 grams of protein with only 80-100 calories. Pair it with cherry tomatoes or cucumber slices for a refreshing snack. It's also a good source of calcium and probiotics.

6. Hard-Boiled Eggs - You can't beat the classics. These portable snacks are low in calories but high in protein and taste.

Including these high-protein snacks in your daily routine can help you stay within your caloric deficit without sacrificing your muscle gains. These snacks are great, but here are some you should avoid if you're trying to get lean.

Foods to Avoid on a Low-Calorie High-Protein Diet

As mentioned earlier, foods like peanut butter and protein bars have way too many calories to justify the amount of protein you get. In addition to these, many common foods will set you back in your fitness goals.

Don't trust everything you see on Tiktok and always check the back of food packaging before buying (pay close attention to the serving size!). To help you out a bit, I've compiled a list of the worst snacks you can eat on your low calorie diet.

1. Granola (especially with yogurt, chocolate, and sweet additions) - Often marketed as a healthy food, granola can be packed with sugar and fat, making it high in calories but relatively low in protein. A single serving can easily exceed 300 calories with little protein to show for it. Choose plain oatmeal or Greek yogurt with a sprinkle of nuts instead.

2. Full-Fat Dairy Products (Chocolate and Strawberry Milk) - While dairy is a great protein source, full-fat versions, like whole milk and regular cheese, come with a high calorie count. Flavored milk can add even more sugar, turning a healthy protein source into a calorie bomb. Opt for low-fat or fat-free versions to save calories without sacrificing protein.

3. Fruit Juices and Smoothies (e.g., Nutrament and Naked Smoothies) - Store-bought juices and smoothies often contain added sugars and lack fiber, making them high in calories. Many of these drinks contain upwards of 200 calories with minimal protein. Go for whole fruits or make a homemade protein smoothie with minimal added sugars.

4. Processed Meats - Items like sausages, hot dogs, and bacon may contain protein but are often high in fats and preservatives, which increase calories. A single serving of bacon can have more fat than protein. Leaner meats like chicken breast or turkey are better options for a high-protein, low-calorie diet.

5. White Bread and Pasta - These refined carbs offer little nutritional value and are low in protein. A slice of white bread or a serving of regular pasta can add empty calories without the protein you need. Instead, choose whole grains or high-protein alternatives like quinoa, chickpea pasta, or whole-grain bread.

6. Trail Mix - While nuts are high in protein, trail mix often includes dried fruit and chocolate, which add extra calories without much protein. A handful can easily exceed 200 calories. If you want nuts, choose a small portion of plain almonds or walnuts to avoid unnecessary sugar and fat.

7. Avocado - Although avocado is healthy, it's calorie-dense due to its fat content. Half an avocado can contain over 100 calories. Enjoy it in moderation if your goal is to stay within a low-calorie, high-protein range.

8. Fried Foods - Items like fried chicken tenders, greasy burgers, and fried shrimp contain high protein but are prepared in ways that add a large amount of calories. Opt for grilled or baked options to cut calories, and keep the flavor with spices and herbs instead.

Keep Your Diet Clean and Achieve Your Goals

The ultimate goal of any diet is to not just get lean or jacked but to achieve a body image that you're happy with. Exercise is great but it's nothing without a solid diet. Stick with and if you're looking to shake up your exercise route head over to our generator that makes fast food healthy.