23 Top High-Protein, Low-Calorie Snacks You Can Find At The Grocery Store
Craving something crunchy or creamy that will not wreck your calories but still keeps you full This list has you covered. Each snack is easy to find at regular grocery stores, so you can grab and go without fuss.
You will get big protein for fewer calories, plus ideas for every craving. Let us dive in and build your no-excuses snack lineup today.
1. Greek Yogurt Cup, Plain Nonfat
Plain nonfat Greek yogurt is a protein hero that still feels indulgent. Stir in cinnamon and a few berries for sweetness without many calories.
It is thick, creamy, and satisfies dessert cravings while delivering serious staying power.
You can grab single-serve cups so portion control is simple. Check labels for 0 percent milkfat and at least 15 grams of protein.
Add a sprinkle of high fiber cereal or chia to boost texture and fullness.
Choose unsweetened to avoid sneaky sugar. Sweeten lightly with stevia or honey if needed.
It is a fridge staple.
2. Cottage Cheese With Pineapple
Cottage cheese is mild, creamy, and incredibly filling for the calories. Pair it with pineapple tidbits for juicy sweetness and a refreshing contrast.
The curds deliver protein while the fruit keeps it bright and snackable.
Choose low fat or nonfat cottage cheese to keep calories in check. Portion into small bowls or cups for easy grabs during busy days.
A sprinkle of toasted coconut or chopped mint adds flair without much cost.
Look for single-serve containers for convenience. Drain pineapple well to avoid watery bowls.
It tastes like summer and still supports your goals.
3. Tuna Pouch, Lemon Pepper
Ready-to-eat tuna pouches are a lifesaver when hunger hits. Lemon pepper flavors keep it zesty without heavy sauces or extra calories.
Tear, fork, and you have lean protein in minutes wherever you are.
Serve it on cucumber rounds or whole grain crackers if calories allow. It also mixes well with Greek yogurt for a creamy quick salad.
The portion is tidy, so there is no waste or leftover smell.
Check sodium levels and pick light options. Keep a pouch in your bag, desk, or car.
It is dependable, savory, and satisfying.
4. Turkey Jerky, Low Sugar
Turkey jerky delivers chewy, savory satisfaction with fewer calories than many chips. Look for low sugar, low sodium versions for a cleaner profile.
The portion control is built in, and it travels perfectly in a gym bag.
Pair with sparkling water or sliced cucumbers to balance the saltiness. A small serving can curb cravings when you want something meaty.
Choose brands with simple ingredients and minimal additives.
Jerky makes road trips easier by preventing random fast food stops. Store it in the pantry for emergency snacks.
It keeps you on track while still tasting like a treat.
5. Hard-Boiled Eggs With Everything Seasoning
Hard-boiled eggs are classic, portable, and satisfy quickly. Sprinkle everything bagel seasoning for crunch and bold flavor without many calories.
Two eggs deliver solid protein to tide you over until your next meal.
Peel a batch on Sunday and keep them chilled for the week. Slice and serve with cherry tomatoes or cucumber for a fresh bite.
A dab of mustard adds tang with minimal calories.
Eggs are affordable and always available in grocery stores. Choose large eggs for reliable macros.
They are simple, tasty, and endlessly reliable for busy days.
6. Edamame, Steamed and Salted
Edamame offers plant protein plus fiber for lasting fullness. You can buy them frozen and steam in minutes for a warm, salty snack.
They are fun to pop from pods, turning snacking into a mindful mini ritual.
Sprinkle lightly with sea salt or chili-lime seasoning. Shelled edamame also works cold in snack cups.
The texture is tender yet firm, perfect for quick grazing.
Pair with green tea for a calming break. It is an easy alternative when you want something savory but light.
Keep a bag in the freezer and snack smarter.
7. Low-Fat String Cheese
Low-fat string cheese is playful to eat and pretty satisfying. Each stick offers a tidy protein hit with built-in portion control.
It pairs well with an apple or a few whole grain crackers for a balanced mini meal.
Choose part-skim mozzarella sticks for the best calorie to protein ratio. Keep a few in the office fridge for emergency hunger.
The peelable strands make snacking feel fun again.
Travel friendly and kid friendly, it is a versatile staple. Look for simple ingredients and minimal added colors.
You will love how fuss free it feels.
8. Skyr Yogurt, Vanilla
Skyr is thicker than Greek yogurt and packs impressive protein. Choose vanilla for a mild sweetness that still stays relatively low in calories.
It feels like dessert but fuels your afternoon without a crash.
Top with a few raspberries or cocoa nibs for crunch. Many brands come in single cups, making tracking easy.
Check labels for lower sugar versions if you are watching carbs.
Skyr is widely available in major grocery chains. Keep a few cups chilled and rotate flavors to prevent boredom.
It is creamy, tangy, and unexpectedly filling for the calories.
9. Roasted Chickpeas, Lightly Salted
Roasted chickpeas bring crunch and fiber alongside plant protein. Choose lightly salted varieties to keep calories and sodium in check.
They are excellent when you want a chip-like texture without the greasy fingers.
Measure a small portion into a bowl to avoid mindless snacking. Try flavors like sea salt, paprika, or garlic herb for variety.
They also sprinkle nicely on soups or salads for extra crunch.
Store an unopened bag in your desk drawer for afternoon slumps. Pair with sparkling water and lemon for a refreshing break.
Satisfying, portable, and balanced, they fit almost any day.
10. Smoked Salmon Roll-Ups
Smoked salmon feels luxurious but can be very calorie smart. Roll slices around cucumber sticks and a smear of light cream cheese.
The result tastes deli-worthy with minimal prep and excellent protein.
Buy pre-sliced packages from the refrigerated seafood section. Add capers or dill for brightness without heavy calories.
The savory, smoky flavor hits that takeout bagel vibe without the bagel.
Serve a few roll-ups on a small plate to slow down and savor. It is elegant, fast, and fits evening snack cravings.
Keep portions moderate due to sodium.
11. Protein Shake, Ready-To-Drink
Ready-to-drink protein shakes are pure convenience when time is tight. Choose ones with around 20 to 30 grams of protein and 150 calories or less.
They live in the fridge or pantry and go wherever you do.
Pick flavors you enjoy, like chocolate or vanilla, to avoid boredom. Shake well, pour over ice, and sip slowly for satisfaction.
Add a shot of espresso for a quick mocha vibe.
Scan labels for minimal added sugar and quality protein sources. Keep a few backups in your bag or car.
It is a reliable bridge between meals.
12. Turkey Slices With Mustard Roll
Deli turkey slices wrapped around a smear of mustard make a fast savory snack. You get lean protein with almost no prep and very few calories.
Roll with a pickle spear for crunch and a salty kick.
Choose lower sodium turkey and whole grain mustard for a cleaner profile. Three to four slices usually satisfy without overdoing it.
Serve alongside carrot sticks to keep things balanced.
It is the kind of snack you can make one-handed while busy. Keep turkey sealed tight for freshness.
Simple, satisfying, and budget friendly, it earns a permanent spot.
13. Light Ricotta With Cocoa
Light ricotta mixed with unsweetened cocoa and a touch of stevia makes a dessert-like cup. It is creamy and chocolatey with a surprisingly strong protein boost.
The texture scratches that pudding itch without heavy calories.
Stir in vanilla and a pinch of salt to round out flavor. Top with a few cacao nibs for crunch if desired.
Portion into small ramekins to keep things on track.
Ricotta is easy to find in most dairy aisles. Choose part skim versions to lighten things up.
It is a secret weapon for evening sweet cravings.
14. Shrimp Cocktail Cups
Cooked shrimp are ultra lean and pack impressive protein for very few calories. Chill them and serve with a light cocktail sauce in small cups.
It feels fancy yet takes almost no time to assemble.
Buy pre-cooked shrimp from the seafood counter for maximum convenience. Squeeze lemon over the top for zing and brightness.
A little horseradish goes a long way for heat.
Portion four to six shrimp per snack for a satisfying bite. Keep leftovers cold and enjoy within a day.
This one is party ready but weekday friendly.
15. Egg White Bites
Egg white bites deliver clean protein with very few calories. You can find them in refrigerated cases near breakfast items or make your own.
They reheat quickly and pair well with hot sauce or salsa.
Look for versions with veggies like spinach or peppers for extra volume. Skip heavy cheeses to keep calories lower.
Two or three bites usually hit the spot between meals.
They are portable for commutes and easy to track. Freeze extras for busy weeks and microwave as needed.
Simple, savory, and satisfying, they are a meal-prep win.
16. Seared Tofu Cubes With Soy
Tofu takes on flavor quickly and offers plant-based protein with minimal calories. Pan sear cubes until golden, then splash with low sodium soy.
Eat warm or cold for a savory nibble that beats chips.
Press tofu briefly to remove excess water so it browns well. Add ginger and garlic powder for extra depth without extra calories.
A sprinkle of sesame seeds adds crunch and a bit of flair.
Keep a block in the fridge for flexible meals and snacks. It is budget friendly and versatile.
Dip in chili crisp lightly if you like heat.
17. High-Protein Pudding Cup
Protein pudding cups feel like dessert but fit a calorie budget. Many brands use milk protein to deliver 10 to 20 grams per serving.
The texture is silky, and the portion is perfectly controlled.
Chocolate, vanilla, and caramel flavors keep variety high. Chill them deeply for a thicker mouthfeel and slower snacking.
Add a few sliced strawberries if you want more volume.
Scan labels for under 150 calories and reasonable sugar. Keep a stash for nighttime cravings that will not spiral.
It is delicious, practical, and surprisingly satisfying after dinner.
18. Light String Cheese and Grapes
Pair light string cheese with grapes for a sweet salty duo that works anytime. The cheese offers protein while grapes bring hydration and freshness.
It is simple, portable, and naturally portion friendly.
Choose seedless grapes for easy snacking, and chill them for extra crunch. One cheese stick and a small handful of grapes usually hits the spot.
You can pack it for school, work, or road trips.
Balance is everything, and this combo nails it. Keep both in the fridge front and center.
It tastes playful but still supports your goals.
19. Sliced Chicken Breast With Salsa
Rotisserie or pre-cooked chicken breast makes snacking incredibly easy. Slice it thin and spoon salsa on top for flavor without many calories.
It feels like taco night without the tortillas.
Choose plain or lightly seasoned chicken to avoid extra sugar. A squeeze of lime and chopped cilantro wake it up fast.
Portion a few slices and eat with a fork to slow down.
Keep leftovers chilled and ready for quick bites. It is versatile, affordable, and consistently satisfying.
Add cucumber rounds for crunch and extra volume if you want.
20. Low-Fat Icelandic Skyr Drink
Skyr drinks deliver creamy sip-able protein with minimal calories. They are perfect when you need something fast but filling.
The texture lands between yogurt and milk, which feels smooth and refreshing.
Pick fruit flavors with lower sugar or choose plain and add cinnamon. Keep one chilled for post workout or mid afternoon slumps.
The bottle makes portion control effortless and travel easy.
Scan for at least 12 grams of protein per serving. It is a reliable alternative to bigger shakes.
You will appreciate the clean taste and steady energy.
21. Canned Chicken Salad With Greek Yogurt
Canned chicken turns into a quick salad with Greek yogurt, celery, and dill. It is creamy, crunchy, and far lighter than mayo versions.
Serve it in lettuce cups or on cucumber slices to keep calories low.
Drain the chicken well so the texture stays firm. Add lemon juice and pepper for brightness without extra cost.
Make a small batch so portions are always fresh.
It is an office friendly snack that packs a protein punch. Keep cans in the pantry for emergencies.
You will skip vending machines because this fills you up.
22. Roast Beef Roll-Ups With Pickles
Lean roast beef slices wrapped around dill pickles are salty, savory, and satisfying. Add a swipe of light cream cheese if calories allow.
The contrast of tender beef and crunchy pickle hits the spot fast.
Choose lower sodium deli beef to keep things balanced. Roll two or three and eat slowly to extend enjoyment.
A little cracked pepper adds steakhouse vibes without effort.
It is a great movie snack when you want something meaty. Keep ingredients chilled and ready to go.
You will avoid late night takeout cravings this way.
23. High-Protein Ice Cream Single Cup
Single-serve high-protein ice cream lets you enjoy dessert without blowing calories. Many cups deliver around 10 to 15 grams of protein.
The portion helps you enjoy every bite without drifting into a pint.
Look for flavors like chocolate, peanut butter, or mint chip with modest sugar. Let it soften slightly for creamier texture.
Add a dusting of cocoa powder or a few berries for flair.
Keep a couple cups in the freezer for emergency cravings. Check labels for 150 to 200 calories per cup.
It is a smart compromise when you want real dessert.
