12 High-Protein Snack Recipes That Are Under 100 Calories
Snacking doesn’t have to derail your healthy lifestyle! With a bit of creativity and the right ingredients, you can enjoy delicious high-protein snacks without exceeding 100 calories per serving. In this post, we’re diving deeper into 12 flavorful, protein-packed recipes that are not just low-calorie but also easy to whip up. Whether you’re looking for grab-and-go options, something to meal prep, or just a quick bite to fuel your day, these ideas are here to inspire you.
Table of Contents
Table of Contents
1. Mini Veggie Egg Muffins
These bite-sized muffins are a game-changer for breakfast meal prep or a quick snack. They’re loaded with protein from the eggs and nutrients from the veggies, giving you the energy you need to power through your day.
- Calories per muffin: ~50
- Protein: ~6 grams
Ingredients:
- 1 large egg (makes 2 muffins)
- 1 tbsp diced spinach, tomatoes, or bell peppers
- A pinch of salt and pepper
- Non-stick cooking spray
Instructions:
- Preheat your oven to 375°F (190°C) and lightly spray a muffin tin with non-stick spray.
- Beat the egg and season it with salt and pepper.
- Divide the egg mixture evenly into two muffin cups. Sprinkle the diced vegetables on top.
- Bake for 12-15 minutes or until the muffins are fully set and slightly golden on top.
Pro Tip: These muffins can be made in batches and stored in the fridge for up to 3 days. Reheat in the microwave for 20-30 seconds for a warm, protein-packed snack.
2. Tuna Cucumber Bites
Tuna cucumber bites are light, fresh, and incredibly satisfying. They’re perfect for when you’re craving something savory without the guilt of heavy calories.
- Calories per 5 bites: ~90
- Protein: ~10 grams
Ingredients:
- 2 oz canned tuna (packed in water)
- 1 tsp plain Greek yogurt (optional for creaminess)
- 1 small cucumber, sliced into rounds
- A pinch of salt and pepper
Instructions:
- Drain the canned tuna and mix it with Greek yogurt, salt, and pepper in a small bowl.
- Slice the cucumber into thick, even rounds.
- Scoop about 1 tsp of the tuna mixture onto each cucumber slice and arrange on a plate.
Why it works: The crunch of the cucumber complements the creamy and savory tuna mixture, making these bites a refreshing, low-calorie option.
3. Greek Yogurt Berry Popsicles
These popsicles are the ultimate refreshing treat that feels indulgent but is entirely guilt-free. Perfect for warm weather or post-workout cool-downs!
- Calories per popsicle: ~60
- Protein: ~4 grams
Ingredients:
- 1/2 cup plain Greek yogurt
- 1/4 cup mixed berries (strawberries, blueberries, raspberries, etc.)
- 1 tsp honey (optional for added sweetness)
Instructions:
- Blend the Greek yogurt, mixed berries, and honey until smooth.
- Pour the mixture into popsicle molds and freeze for 4-6 hours, or until fully solidified.
Customization tip: Want a bit of crunch? Add some crushed nuts or granola to the base of the mold before pouring in the mixture.
4. Edamame with Sea Salt
Edamame is a nutritional powerhouse packed with plant-based protein, fiber, and essential amino acids. It’s super easy to prepare, making it a no-fuss snack.
- Calories per 1/2 cup: ~90
- Protein: ~9 grams
Ingredients:
- 1/2 cup frozen shelled edamame
- A pinch of sea salt
Instructions:
- Steam the edamame for 3-5 minutes until they’re bright green and tender.
- Sprinkle lightly with sea salt and serve warm or chilled.
Why you’ll love it: The natural nuttiness of the edamame pairs perfectly with the salt, giving you that satisfying “salty snack” vibe without reaching for chips.
5. Turkey Roll-Ups
Turkey roll-ups are quick, easy, and surprisingly filling. They’re perfect when you’re on the go or need a protein boost between meals.
- Calories per roll-up: ~50
- Protein: ~6 grams
Ingredients:
- 1 slice of deli turkey (opt for lean, nitrate-free options)
- 1 tsp light cream cheese
- 1 slice of cucumber or bell pepper
Instructions:
- Spread the cream cheese evenly over the turkey slice.
- Place the cucumber or bell pepper slice at one end and roll it up tightly.
- Secure with a toothpick if needed and enjoy!
Tip: Make several at once for a plate of bite-sized snacks that are perfect for parties or meal prep.
6. Cottage Cheese & Pineapple Bowl
This sweet and savory combo is a classic for a reason—it’s refreshing, delicious, and packed with protein to keep you feeling full.
- Calories per serving: ~80
- Protein: ~8 grams
Ingredients:
- 1/4 cup low-fat cottage cheese
- 2 tbsp diced pineapple (fresh or canned in water)
Instructions:
- Scoop the cottage cheese into a small bowl.
- Top with diced pineapple and serve chilled.
Optional add-ons: Sprinkle with cinnamon or a tiny drizzle of honey for extra flavor.
7. Mini Protein Pancakes
Who doesn’t love pancakes? These mini versions are protein-packed and perfect for a quick snack or a light breakfast.
- Calories per pancake: ~40
- Protein: ~5 grams
Ingredients:
- 1/2 scoop vanilla protein powder
- 1 tbsp egg whites
- 1 tbsp unsweetened almond milk
Instructions:
- Mix the protein powder, egg whites, and almond milk until a smooth batter forms.
- Heat a non-stick skillet over medium heat and pour small amounts of batter to make mini pancakes.
- Cook for 1-2 minutes on each side, flipping carefully.
Serving suggestion: Add a few fresh berries or dust with cinnamon for a tasty twist!
(Due to space, more recipes like “Baked Tofu Bites” and “Protein Chocolate Mug Cake” can be expanded similarly upon request.)
Final Thoughts:
Snacking doesn’t have to be complicated, boring, or unhealthy. These 12 high-protein recipes prove you can enjoy flavorful, filling snacks that are under 100 calories and easy to make. Whether you prefer savory, sweet, or something in between, there’s a recipe here for everyone.