14 Easy, Low Carb, High Protein Snacks

Snacking can be tricky. When you get hungry between meals, it is easy to reach for something quick like chips, cookies, or candy. These snacks are often full of sugar and carbs. They give you a quick burst of energy, but then you crash. You feel tired and hungry again soon after.

But snacking does not have to be bad for you. In fact, if you choose the right snacks, they can help you. A good snack keeps your energy steady. It stops you from getting so hungry that you overeat at your next meal. The key is to pick snacks that are high in protein and low in carbs.

Protein helps you feel full and satisfied. It gives your body steady energy. Low carb means you avoid the sugar and refined flour that cause energy crashes. This article gives you 14 easy snack ideas. They are all simple to make and taste great. You can feel good about eating these snacks.

Why Smart Snacking Matters

Eating a high protein, low carb snack between meals has many benefits.

It stops cravings.

Protein is very filling. It is more satisfying than carbs or fats. When you eat a protein snack, you will not feel hungry again right away. This helps you resist the urge to eat sugary or junk food.

It keeps your energy steady.

Sugary snacks cause your blood sugar to spike up and then crash down. This crash makes you feel tired and irritable. Protein snacks do not do this. They give you a steady stream of energy that lasts.

It helps with weight management.

Because protein keeps you full, you are less likely to overeat at lunch or dinner. This can help you eat fewer calories overall. That is helpful if you are trying to manage your weight.

It supports your muscles.

Protein is the building block of muscle. Eating protein throughout the day, even in snacks, helps your body maintain and repair muscle tissue.

Now let us look at 14 easy, low carb, high protein snacks.

1. Hard Boiled Eggs

Hard boiled eggs are a perfect snack. They are simple, portable, and full of protein. You can make a batch at the start of the week and grab them whenever you are hungry.

Prep time: 2 minutes
Cook time: 10 minutes

Ingredients:

• 6 large eggs

Step by step instructions:

1. Put the eggs in a single layer in a saucepan. Cover them with cold water. The water should be about an inch above the eggs.
2. Put the pan on the stove over high heat. Bring the water to a rolling boil. This means it is bubbling a lot.
3. Once the water is boiling, turn off the heat. Put a lid on the pan. Let the eggs sit in the hot water for 10 to 12 minutes.
4. Carefully pour out the hot water. Fill the pan with cold water and some ice cubes. This stops the eggs from cooking more and makes them easier to peel.
5. Let the eggs cool in the ice water for a few minutes.
6. Tap the eggs on the counter to crack the shell, then peel them. Store the peeled eggs in a container in the fridge. They will last for up to a week.

Nutrition information (for one egg):

• Calories: 78
• Protein: 6 grams
• Carbs: 0.6 grams
• Fat: 5 grams

2. Mozzarella Cheese Sticks

These are the ultimate easy snack. You can buy a bag of them at the store. They come individually wrapped, so they are perfect for throwing in your lunch bag.

Prep time: 1 minute
Cook time: 0 minutes

Ingredients:

• 1 mozzarella cheese stick

Step by step instructions:

1. Take a cheese stick out of the fridge.
2. Peel off the plastic wrapper.
3. Eat it. That is it.

Nutrition information (for one stick):

• Calories: 80
• Protein: 7 grams
• Carbs: 1 gram
• Fat: 6 grams

3. Beef Jerky (No Added Sugar)

Beef jerky is dried, seasoned meat. It is a great high protein snack that you can take anywhere. But you have to read the label. Many brands of beef jerky have a lot of added sugar. Look for a brand that says “no sugar added” on the package.

Prep time: 1 minute
Cook time: 0 minutes

Ingredients:

• 1 ounce (about 28 grams) of beef jerky

Step by step instructions:

1. Open the package.
2. Take out a piece of jerky.
3. Chew and enjoy. It is a little tough, so take your time.

Nutrition information (for one ounce):

• Calories: 116
• Protein: 9 grams
• Carbs: 3 grams
• Fat: 7 grams

4. Mixed Nuts

A handful of nuts is a classic, satisfying snack. Nuts have protein, healthy fats, and fiber. They are very good for you. But remember, nuts also have a lot of calories. So do not eat the whole bag. Stick to a small handful.

Prep time: 2 minutes
Cook time: 0 minutes

Ingredients:

• 1/4 cup of mixed nuts. Good choices are almonds, walnuts, pecans, and cashews.

Step by step instructions:

1. Measure out a 1/4 cup of nuts. You can use a measuring cup or just count out a small handful.
2. Put them in a small bowl.
3. Eat them slowly and enjoy the crunch.

Nutrition information (for 1/4 cup):

• Calories: 200
• Protein: 6 grams
• Carbs: 8 grams
• Fat: 18 grams

5. Greek Yogurt

Greek yogurt is thick, creamy, and packed with protein. It has almost twice as much protein as regular yogurt. The key is to buy plain, unsweetened Greek yogurt. Flavored yogurts often have a lot of added sugar.

Prep time: 2 minutes
Cook time: 0 minutes

Ingredients:

• 1 single serving container (about 5.3 ounces) of plain, unsweetened Greek yogurt
• Optional toppings: a few berries, a sprinkle of nuts or seeds

Step by step instructions:

1. Open the container of yogurt.
2. If you want, you can add a few berries or a sprinkle of nuts for extra flavor and crunch.
3. Grab a spoon and enjoy.

Nutrition information (for one container, without toppings):

• Calories: 100
• Protein: 17 grams
• Carbs: 6 grams
• Fat: 0 grams

6. Cottage Cheese

Cottage cheese is another protein superstar. It is mild and creamy. You can make it sweet or savory, depending on what you are in the mood for.

Prep time: 2 minutes
Cook time: 0 minutes

Ingredients:

• 1/2 cup of full fat cottage cheese
• Optional toppings: a few berries and a sprinkle of cinnamon, OR chopped chives and a dash of black pepper

Step by step instructions:

1. Spoon the cottage cheese into a small bowl.
2. Add your toppings. For a sweet snack, try berries and cinnamon. For a savory snack, try chives and pepper.
3. Stir it up and eat with a spoon.

Nutrition information (for 1/2 cup, without toppings):

• Calories: 120
• Protein: 14 grams
• Carbs: 4 grams
• Fat: 6 grams

7. Edamame

Edamame are young soybeans. They are usually sold frozen, either in the pod or shelled. They are a great plant based source of protein and fiber. Eating them in the pod is fun because you have to pop the beans out with your teeth.

Prep time: 2 minutes
Cook time: 5 minutes

Ingredients:

• 1 cup of frozen shelled edamame
• Salt to taste

Step by step instructions:

1. Bring a small pot of water to a boil.
2. Add the frozen edamame to the boiling water.
3. Cook for 3 to 5 minutes, until they are tender.
4. Drain the edamame in a colander.
5. Sprinkle them with salt. You can eat them warm or let them cool down first.

Nutrition information (for one cup):

• Calories: 188
• Protein: 18 grams
• Carbs: 14 grams
• Fat: 8 grams

8. Roasted Chickpeas

Chickpeas are also called garbanzo beans. When you roast them in the oven, they get crispy and crunchy. They are a healthy alternative to potato chips. You can add any spices you like.

Prep time: 5 minutes
Cook time: 20 to 30 minutes

Ingredients:

• 1 can (15 ounces) of chickpeas
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• A pinch of salt and pepper

Step by step instructions:

1. Turn your oven on to 400 degrees Fahrenheit (200 degrees Celsius).
2. Open the can of chickpeas and pour them into a strainer. Rinse them with cool water. Then, pat them dry very well with a paper towel. Getting them dry helps them get crispy.
3. In a bowl, toss the chickpeas with the olive oil, smoked paprika, garlic powder, salt, and pepper. Make sure they are all coated.
4. Spread the chickpeas in a single layer on a baking sheet.
5. Roast for 20 to 30 minutes. Shake the pan halfway through. They are done when they are golden brown and crunchy.
6. Let them cool before eating. They will get even crunchier as they cool.

Nutrition information (for 1/2 cup):

• Calories: 150
• Protein: 6 grams
• Carbs: 20 grams
• Fat: 6 grams

9. Cheese Crisps

These are made with just one ingredient: cheese. They are like crunchy, cheesy crackers. They are very easy to make and so delicious.

Prep time: 2 minutes
Cook time: 5 to 7 minutes

Ingredients:

• 1 cup of shredded cheddar cheese or Parmesan cheese

Step by step instructions:

1. Turn your oven on to 400 degrees Fahrenheit (200 degrees Celsius). Line a baking sheet with parchment paper. This keeps the cheese from sticking.
2. Drop tablespoons of the shredded cheese onto the baking sheet. Leave about 2 inches of space between each pile because they will spread out.
3. Put the baking sheet in the oven. Bake for 5 to 7 minutes. Watch them closely. They are done when the cheese is melted, bubbly, and the edges are golden brown.
4. Let them cool on the baking sheet for a few minutes. They will get hard and crispy as they cool. Then, you can peel them off the paper.

Nutrition information (for 1/4 cup of cheese, which makes a few crisps):

• Calories: 114
• Protein: 7 grams
• Carbs: 1 gram
• Fat: 9 grams

10. Salami Chips

Just like cheese, you can bake salami to make crispy chips. They are salty, savory, and perfect for dipping.

Prep time: 2 minutes
Cook time: 10 to 12 minutes

Ingredients:

• 2 ounces of thinly sliced salami

Step by step instructions:

1. Turn your oven on to 400 degrees Fahrenheit (200 degrees Celsius). Line a baking sheet with parchment paper.
2. Lay the salami slices in a single layer on the baking sheet. Do not overlap them.
3. Bake for 10 to 12 minutes. They will shrink up and get crispy.
4. Take them out of the oven. Let them cool on a plate lined with a paper towel. The paper towel will soak up any extra grease.

Nutrition information (for one ounce):

• Calories: 120
• Protein: 7 grams
• Carbs: 1 gram
• Fat: 10 grams

11. Bacon Guac Bombs

These are little flavor explosions. They have creamy guacamole wrapped in crispy bacon. They are a little more work, but they are worth it for a special snack.

Prep time: 15 minutes
Cook time: 15 minutes

Ingredients:

• 1 ripe avocado, mashed
• 2 tablespoons chopped red onion
• 1 tablespoon chopped fresh cilantro
• 1/2 cup shredded cheddar cheese
• 8 slices of bacon
• A pinch of salt and pepper

Step by step instructions:

1. In a medium bowl, mix together the mashed avocado, red onion, and cilantro. Add a pinch of salt and pepper.
2. Form the guacamole mixture into 4 balls. You can use your hands.
3. Roll each guacamole ball in the shredded cheese. Press the cheese so it sticks to the ball.
4. Wrap each cheese covered ball with 2 slices of bacon. You might need to use toothpicks to hold the bacon in place.
5. Turn your oven on to 400 degrees Fahrenheit (200 degrees Celsius). Line a baking sheet with parchment paper. Place the bacon wrapped bombs on the sheet.
6. Bake for 15 to 20 minutes. The bacon should be crispy and cooked through.
7. Let them cool for a few minutes before eating. Be careful, the inside will be hot.

Nutrition information (for one bomb):

• Calories: 250
• Protein: 10 grams
• Carbs: 5 grams
• Fat: 22 grams

12. Ham and Cheese Egg Cups

These are like the egg muffins, but with a ham cup. They are perfect for meal prep. Make a batch and keep them in the fridge for a quick snack.

Prep time: 10 minutes
Cook time: 20 minutes

Ingredients:

• 12 slices of deli ham
• 12 large eggs
• 1/2 cup shredded cheddar cheese
• A pinch of salt and pepper

Step by step instructions:

1. Turn your oven on to 375 degrees Fahrenheit (190 degrees Celsius). Grease a 12 cup muffin tin.
2. Press one slice of ham into each muffin cup. Push it down so it forms a cup shape. The edges might stick up, that is okay.
3. Crack one egg into each ham cup. Be careful not to break the yolk.
4. Sprinkle each egg with a little salt and pepper. Sprinkle the shredded cheese on top.
5. Put the muffin tin in the oven. Bake for 15 to 20 minutes. The eggs are done when the whites are set and not jiggly.
6. Let them cool for a few minutes before taking them out of the tin. The ham will help them hold their shape.

Nutrition information (for one cup):

• Calories: 150
• Protein: 12 grams
• Carbs: 1 gram
• Fat: 11 grams

13. Protein Mousse

This snack tastes like a dessert, but it is actually good for you. It is light, fluffy, and full of protein. You can make it with chocolate or vanilla protein powder.

Prep time: 5 minutes
Cook time: 0 minutes (plus chilling time)

Ingredients:

• 1 scoop (about 30 grams) of protein powder (chocolate or vanilla)
• 1/2 cup plain, unsweetened Greek yogurt
• 1/4 cup unsweetened almond milk
• Optional: a few drops of stevia or another low carb sweetener if you want it sweeter

Step by step instructions:

1. In a medium bowl, put the protein powder, Greek yogurt, and almond milk.
2. Use a whisk to mix everything together until it is smooth. It will get thick and fluffy.
3. Taste it. If you want it sweeter, add a few drops of sweetener.
4. Put the bowl in the fridge for at least 30 minutes. This helps it get cold and even fluffier.
5. Take it out and eat it with a spoon.

Nutrition information (for one serving):

• Calories: 200
• Protein: 30 grams
• Carbs: 8 grams
• Fat: 4 grams

14. Cottage Cheese Bark

This is a fun and trendy snack. It is like a frozen yogurt bark, but made with cottage cheese. It is creamy, cold, and refreshing.

Prep time: 10 minutes
Cook time: 0 minutes (plus freezing time)

Ingredients:

• 1 cup full fat cottage cheese
• 2 tablespoons maple syrup or another low carb sweetener
• 1/2 cup mixed berries
• 1/4 cup chopped nuts

Step by step instructions:

1. Put the cottage cheese and sweetener into a blender. Blend until it is completely smooth and creamy.
2. Line a baking sheet with parchment paper. Pour the smooth cottage cheese mixture onto the paper. Use a spatula to spread it out into a thin, even rectangle. It should be about 1/4 inch thick.
3. Sprinkle the mixed berries and chopped nuts all over the top. Press them in gently so they stick.
4. Put the baking sheet in the freezer. Freeze for at least 2 hours, until the bark is completely solid.
5. Take the baking sheet out of the freezer. Use your hands to break the bark into pieces. It will break like glass.
6. Eat the pieces right away, or store them in a bag in the freezer.

Nutrition information (for one serving, about 1/4 of the bark):

• Calories: 250
• Protein: 20 grams
• Carbs: 15 grams
• Fat: 14 grams

Final Thoughts

Snacking does not have to ruin your healthy eating. You just have to make smart choices. These 14 snacks are all high in protein and low in carbs. They will keep you full, give you steady energy, and satisfy your cravings.

Next time you feel hungry between meals, do not reach for a bag of chips or a candy bar. Try one of these snacks instead. Your body will thank you. You have lots of options. There are sweet snacks, savory snacks, crunchy snacks, and creamy snacks. There is something for everyone. Enjoy.