25 HIGH PROTEIN SNACKS UNDER 250 CALORIES

Nutrition

It’s easy to add protein to breakfast, lunch, and dinner, where eggs and meat are typically the cornerstones of those meals. The place where most people fall short is getting enough protein in their snacks throughout the day. Even most snacks marked “high protein” at the supermarket aren’t actually great options to hit your protein macros (looking at you with a side-eye, trail mix). Looking for some new snacks to help you hit your macros? We’ve got you! 

1. Cottage Cheese, sliced almonds, honey, cinnamon

Cottage Cheese: 4 oz – 110 calories,  5 carbs, 4.5 fat, 12 protein

Sliced almonds: 0.5 oz – 52 calories, 1.8 carbs, 4.5 fat, 1.8 protein

Honey: 0.5 oz – 40 calories, 11.5 carbs, 0 fat, 0 protein

Cinnamon: Pinch, 0 calories

Total: 209.4 Calories – 18.3 Carbs, 9 Fat, 13.8 Protein

Lower Cal option: Cottage Cheese, Sliced Tomatoes, Salt & Pepper

Cottage Cheese: 4 oz – 110 calories,  5 carbs, 4.5 fat, 12 protein

Sliced Tomatoes: 2 oz – 11 calories, 2.3 carbs, 0 fat, 0.4 protein

Salt and Pepper: 1 pinch – 0 calories

Total: 119.3 Calories – 7.3 Carbs, 4.5 Fat, 12.4 Protein

2. Lynndsey’s Egg Muffins

Click HERE for recipe!

Total: 160 Calories – 5 Carbs, 5 Fat, 25 protein

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3. String Cheese & Deli Meat

String Cheese (LIGHT): 1 stick – 50 calories, 1 carb, 2.5 fat, 6 protein

Boars Head Deli Meat: 2 oz – 60 calories, 1.3 carbs, 0.7 fat, 12 protein

Total: 110 Calories – 2.3 Carbs, 3.2 Fat, 18 Protein

4. Hard-Boiled Eggs (2 large eggs)

Total: 150.2 Calories – 1.1 Carbs, 10.6 Fat, 12.6 Protein

5. High Protein Pasta Salad

Click HERE for recipe!

Total: 358 calories 9.7g fat, 34 g carbs, and 15g protein

6. Half Peanut Butter and Jelly Sandwich with a glass of Milk

Dave’s Killer Bread Thin: 1 slice of bread – 60 calories, 12 carbs, 1 fat, 3 protein

Peanut Butter: 0.3 oz – 57 calories, 2.4 carbs, 4.8 fat, 2.1 protein

Sugar-Free Fruit Preserves Smuckers Jelly: 0.5 oz – 10 calories, 5 carbs, 0 fat, 0 protein Almond Milk Original: 8oz – 60 calories, 8 carbs, 2.5 fat, 1 protein

Total: 208.7 Calories – 27.4 Carbs, 8.3 Fat, 6.1 Protein

Add 1 Cup 1% Milk: 8 oz – 110 calories, 13 carbs, 2.5 fat, 8 protein

Total: 260.7 Calories – 32.4 Carbs, 8.3 Fat, 14.1 Protein

7. Plain Greek Yogurt with sliced Fruit and Honey

Chobani 0% Plain Greek Yogurt: 5.3 oz – 80 calories, 6 carbs, 0 fat, 15 protein Strawberries – 6 oz, 40 calories, 9.5 carbs, 0.4 fat, 0.8 protein

Honey: 0.3 oz – 26 calories, 17 carbs, 0 fat, 0 protein

Total: 196.8 Calories – 32.5 Carbs, 0.4 Fat, 15.8 Protein

Another Take:

Vanilla Greek Yogurt with Raspberries and Dark Chocolate Chips

Vanilla Greek Yogurt: 5 oz – 83 calories, 8.3 carbs, 0 fat, 11.7 protein

Raspberries: 0.5 oz – 43 calories, 10 carbs, 0.5 fat, 1 protein

Dark Chocolate Chips: 0.5 oz – 80 calories, 8 carbs, 5 fat, 1 protein

Total: 209.5 Calories – 26.3 Carbs, 5.5 Fat, 13.7 Protein

8. Pizzadilla

Ole Xtreme Wellness Tortilla: 1 tortilla – 50 calories, 16 carbs, 1.5 fat, 4 protein

Low Fat Cheese: 1 oz – 49 calories , 0.5 carbs, 2 fat, 6.9 protein

Spaghetti Sauce: 1 oz – 15 calories, 2.5 carbs, 1.2 fat, 0.5 protein

Turkey Pepperoni: 1 oz, 66 calories, 0 carbs, 3.8 fat, 8.5 protein

Total: 232.1 Calories – 19 Carbs, 8.5 Fat, 19.9 Protein

9. Protein Smoothie

ISO 100 Protein: 1 scoop – 106 calories, 1 carb, 0 fat, 25 protein

Almond Milk: 1 cup – 30 calories, 1 carb, 2.5 fat, 1 protein

Banana (Optional #1): 4 oz – 94 calories, 24.3 carbs, 0.4 fat 1.2 protein

PB2 (Optional #2): 0.5 oz – 30 calories, 2.5 carbs, 0.8 fat, 3 protein

Total: 269.3 Calories – 28.8 Carbs, 3.7 Fat, 30.2 Protein

Total without Optional #1: 163.7 Calories, 4.5 Carbs, 3.3 Fat, 29 Protein

Total without Optional #2 : 240.1 Calories – 26.3 Carbs, 2.9 Fat, 27.2 Protein

10. Soft Taco

Carb Balance Tortilla: 1 tortilla – 70 calories, 19 carbs, 2.5 fat, 5 protein

Oscar Mayer Chicken Breast: 2 oz – 50 calories, 1 carb, 1 fat, 8 protein

Tillamook Sharp Cheddar: 1 oz – 110 calories, 0 carb, 9 fat, 7 protein

Cholula: 1 tsp – 1 calorie, .1 carb, 0 fat, 0 protein

Total: 268 Calories – 20 Carbs, 12 Fat,  20 Protein

11. Beef Jerky: Carne Seca – Limón Con Chile

Get it HERE!

Total: 1 oz – 100 Calories, 0 Carbs, 2.5 Fat, 16 Protein

12. Costco Turkey Jerky

Total: 1 oz – 81.8 Calories, 8.1 Carbs, 1 Fat, 10.1 Protein

13. Protein Cereal – Cocoa

Get it HERE!

Total: 1 Packet – 114 Calories, 8 Carbs, 3 Fat, 15 Protein

14. Chantel’s Protein Mug Cake Recipe

Protein Powder: 35 g

Baking Powder: ½ Tsp

Kodiak Power Cake Mix: ½ Tbs

Quality Dutch Cocoa Powder: 2 Tbs

Unsweetened Almond Milk: 65g

Stevia: 1 Tbs (only if needed)

Total: 1 Cake – 182 Calories, 12.8 Carbs, 5.2 Fat, 26.2 Protein

15. Silk Plain Soy with Orgain Plant-Based Peanut Butter Protein Powder

Silk Plain Soy Milk: 8 oz – 110 calories, 9 carbs, 4.5 fat, 8 protein

Orgain plant-based peanut butter protein powder: 2 scoops – 160 calories, 16 carbs, 5 fat, 21 protein

Total: 301.5 Calories, 25 Carbs, 9.5 Fat, 29 Protein

16. High Protein Blended Coffee

Cold Brew: 6 oz – 45 calories, 3.8 carbs, 0 fat, 0 protein

ISO 100 Protein: 1 scoop – 106 calories, 1 carb, 0 fat, 25 protein

-With 1% Milk: 3 oz – 41 calories – 4.9 carbs, 0.9 fat, 3 protein

-With Almond Milk Original: 3 oz – 22 calories, 3 carbs, 0.9 fat, 0.4 protein

Total with 1 % Milk: 158.9 Calories, 9.7 Carbs, 0.9 Fat, 28 Protein

Total with Almond Milk: 140.9 Calories, 7.8 Carbs, 0.9 Fat, 25.4 Protein

17. Rice Cake with Laughing Cow Cheese Wedge

Rice Cake, Lightly Salted: 2 Cakes – 70 calories, 14 carbs, 0 fat, 2 protein

Laughing Cow Cheese Wedge: 1 Wedge – 45 calories, 1 carb, 4 fat, 2 protein

Total: Calories, 112 Calories, 15 Carbs, 4 Fat, 4 Protein

18. Protein Cream of Wheat

Cream of Wheat: 1 packet – 100 calories, 20 carbs, 0 fat, 3 protein

ISO 100 Protein: 1/3 scoop – 35 calories, 0.3 carb, 0 fat, 8.3 protein

-1% Milk: ¼ Cup – 28 calories – 3.2 carbs, 0.6 fat, 2 protein

-Almond Milk Original: ¼ Cup – 15 calories, 2 carbs, 0.6 fat, 0.2 protein

Total with 1 % Milk: 152.6 Calories, 23.5 Carbs, 0.6 Fat, 13.3 Protein

Total with Almond Milk: 140.6 Calories, 22.3 Carbs, 0.6 Fat, 11.5 Protein

19. Premier Protein

Total: 160 Calories, 5 Carbs, 3 Fat, 30 Protein

20. Egg whites, Veggies of choice, Cheddar Cheese, Salsa

Egg Whites (200g): 109 calories – 0g carbs, 0g fat, 21.7g protein

Mushrooms and/or Bell Peppers (100g): 22 calories – 3.3g carbs, 0.3g fat, 3.1g protein

Tillamook Sharp Cheddar (1 oz): 110 calories, 0g carb, 9g fat, 7g protein

Salsa (30g): 10 calories – 2g carbs, 0g fat, 0g protein

Total: 232.1 calories, 5.3g carbs, 9.3g fat, 31.8g protein

21. Tuna with Blue Diamond Pecan Nut Thins

White Tuna in Water: 2 oz – 60 calories, 0 carbs, 1.5 fat, 12 protein

Olive Oil Mayo: 0.5 oz – 50 calories, 0.8 carbs, 6 fat, 0 protein

Salt and Pepper: 1 pinch – 0 calories

Blue Diamond Pecan Nut Thins: 16 crackers – 130 calories, 23 carbs, 3.5 fat, 2 protein

Total: 250.2 Calories, 23.8 Carbs, 11 Fat, 14 Protein

22. Green Salad with Chicken

Romaine: 7 oz – 9 calories, 1.7 carbs, 0 fat, 0.6 protein

Mixed Greens: 8 oz – 20 calories, 3 carbs, 0 fat, 2 protein

Sliced Tomatoes: 2 oz – 11 calories, 2.3 carbs, 0 fat, 0.4 protein

Cucumber: 2 oz – 2 carbs, 0.1 fat, 0.4 protein

Chicken breast: 3 oz – 82 calories, 0 carbs, 2.2 fat, 16.5 protein

Total: 136.3 Calories, 9 Carbs, 2.3 Fat, 19.9 Protein

23. Greek yogurt and Cottage Cheese Topped with Frozen Berries (Granola Optional)

Vanilla Greek Yogurt: 2 oz – 30 calories, 3.4 carbs, 0 fat, 4.5 protein

Cottage Cheese: 2 oz – 41 calories, 1.6 carbs, 0.6 fat, 7 protein

Defrosted Frozen Berries: ½ cup – 35 calories, 8.5 carbs, 0 fat, 0.5 protein

Granola (Optional): ¼ cup – 105 calories, 16.9 carbs, 4 fat, 3.1 protein

Total: 107.4 Calories, 13.5 Carbs, 0.6 Fat, 12 Protein

Total with Optional: 223.4 Calories, 30.4 Carbs, 4.6 Fat, 15.1 Protein

24. English Muffin with Cheese, Eggs, and Turkey Bacon

Egg: 1 Large Egg – 75 calories, 0.5 Carbs, 5.3 Fat, 6.3 Protein

Turkey Bacon: 1 slice – 45 calories, 1 carb, 2 fat, 6 protein

Thomas Light English Muffin: ½ Muffin – 50 calories, 12.5 carbs, 0.5 fat, 2.5 protein

Tillamook Sharp Cheddar: 0.5 oz – 55 calories, 0 carb, 4.5 fat, 3.5 protein

Total: 239.9 Calories, 14 Carbs, 12.3 Fat, 18.3 Protein

25. Kodiak Cake Waffle with Sugar-Free Syrup

Kodiak Cake Waffle (2 Waffles): 250 calories – 30g carbs, 13g fat, 12g protein

Sugar-Free Syrup (1 oz): 18 calories – 5.5g carbs, 0g fat, 0g protein

Total: 307 calories, 35.5g carbs, 13g fat, 12g protein

BONUS: Protein Bars & Premade Protein Shakes… there is a wide range of options on the market. These easy snacks can be purchased in bulk at places like Costco or on Amazon. I use the Premier Protein Shakes from Costco in the Cookies and Cream or Peaches and change out protein bars every month based on what sounds good!

 

Fitbliss is a company FOR women. We empower them to love their bodies, find balance, and free themselves from chronic dieting through our tried and tested approach. Our results speak for themselves. If you are interested in working with a coach to optimize and strategize your training and nutrition efforts, we’d love to help! Click HERE to learn more about our coaching philosophy and programs!

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