25 High-Protein, Low-Sugar Snacks To Keep You Energized and Full

Protein is an essential macronutrient that supports the growth, repair, and maintenance of your body's tissues. Its amino acids are the building blocks of your cells and are involved in many aspects of overall health. Incorporating high-protein snacks provides many benefits, especially when it comes to managing hunger and maintaining your energy.

High-protein snacks promote satiety (they keep you full longer), making them beneficial for people who want to maintain or lose weight. Protein-rich snacks can also help manage blood sugar levels and maintain healthier energy levels for people with diabetes and healthy individuals.

On the other hand, snacks high in added sugars can cause blood sugar spikes and tend to increase your hunger. People who consume more added sugar tend to gain more weight and have a higher risk of type 2 diabetes.

1. Caprese Kabob

If you love Italian appetizers, you can assemble this one quickly. Skewer 2 ounces (oz) of mini mozzarella balls with five cherry tomatoes and five basil leaves for a high-protein vegetarian kabob.

This grab-and-go snack has 15.39 grams (g) of protein and only 2 g of sugar (from the tomatoes). A drizzle of aged balsamic adds 3.6 g of sugar per teaspoon (tsp).

2. Toasted Chickpeas

Canned chickpeas are a cost-effective, convenient pantry staple—and you don’t have to roast them to enjoy this warm, savory snack. Simply rinse and season ¾ cup (half a can) of chickpeas with 1 tsp olive oil and a pinch of sea salt, then lightly pan-fry them for about five minutes until toasty.

To add more flavor, garnish them with freshly chopped rosemary or thyme. These seasoned chickpeas deliver 9 g of protein and 4.5 g of sugar.

3. Avocado Egg Salad with Ham

If you’ve ever wanted to try "greens eggs and ham," this version uses fiber-rich avocado to make them green. Mash one-half of a medium avocado and blend with 1 tsp of labne and garlic salt (or your favorite herb seasoning blend) to taste.

Then, mix in one chopped large, hard-boiled egg and 1 oz of chopped deli sliced ham to get more protein. This Dr. Seuss-inspired snack has just under 200 calories, 8 grams of protein, and less than 1 g of sugar.

4. Turkey Rolls

If you need a little something to hold you over, try cold cuts like turkey. To keep it interesting, add some cheese. Grab two slices of roasted deli-sliced turkey and two 0.5 oz slices of provolone cheese.

Roll each slice of turkey with a slice of the cheese. To add a bit of crunch and tanginess, add a sliced dill pickle to each roll.

5. Apple Slices with Peanut Butter

Did you know that 2 tbsp of peanut butter provides more protein than one large egg? As a legume, peanuts are rich in both protein and complex carbohydrates. Complex carbohydrates are comprised mainly of fiber and starch rather than simple sugars. As a result, they are less likely to spike your blood sugar.

To make this simple snack, slice a small apple into six equal wedges and spread 1 tsp of natural peanut butter onto each. This duo delivers 7.5 g of protein. Though the apple contains 11 grams of natural sugars, it is also packed with dietary fiber, including pectins, which can help balance your blood sugar.

6. Chia Pudding

Chia seeds are a good source of fiber (approximately 5 g per tbsp) and have heart-healthy omega-3s. They also offer some protein.

To make creamy chia pudding, mix 1 oz of chia seeds with a few hefty splashes of cow’s milk. Simply mix 2 tablespoons (tbsp) of chia seeds with ¼ cup of milk, shake well, and refrigerate until the seeds absorb the liquid and swell. This chia pudding provides nearly 7 g of protein and only 3 g of sugar at just 175 calories.

Optional: To add sweetness without added sugars, sprinkle in some cinnamon or add a touch of vanilla extract.

7. Savory Yogurt Parfait

Flavored dairy products such as yogurts can contain twice as much sugar as unflavored dairy, with significant amounts of added sugars. This savory yogurt is inspired by the Mediterranean staple called tzatziki and contains guacamole, cucumber, and spices.

To make this savory yogurt, mash half a medium avocado with a squeeze of lemon and add garlic salt to taste. You can even blend in some chopped cilantro. Alternate dollops of plain, low-fat Greek yogurt (5 oz total) with ½ cup of sliced cucumber and the avocado blend. The protein content of this parfait is 14.2 grams, and it only has 6.6 g of sugar.

8. Deviled Eggs

Hard-boiled eggs make a convenient protein-packed snack. Two deviled eggs can provide nearly 8 grams of protein without any added sugars.

Slice two hard-boiled eggs in half, scoop out the yolks, and place them in a bowl with 1 tbsp of labneh (or low-fat Greek yogurt), half a teaspoon (tsp) of mustard, and a smidgen of garlic salt. Blend the mixture well.

If you prefer to thin out the mixture, you can add a squeeze of lemon juice, then place the yolk mixture into the centers of the egg whites. Garnish with paprika.

9. Roasted Tamari Almonds

Almonds make a great snack because they are convenient, portable, and pack in 6 g of protein and 4 g of fiber per oz (23 kernels). Roast almonds with tamari to get an umami-rich flavor without any added sugars.

Preheat your oven to 300 degrees Fahrenheit (149 degrees Celsius). Layer 1 cup of raw almonds on a baking sheet and toss with 1 tbsp of tamari and 1 tsp of sesame oil. Roast in the oven for 20 minutes, rotating halfway through to ensure even cooking. Let them cool and enjoy.

10. Mini Bagel with Lox and Cream Cheese

Downsize your bagel to a healthy, protein-rich snack by using a mini bagel, a light spread of cream cheese, and some lox (smoked salmon). You’ll get some quality protein and heart-healthy omega-3s.

A mini bagel with 1 oz of lox and 1 tbsp of cream cheese has approximately 200 calories, 10 g of protein, 3.5 g of sugar, 24 g of carbohydrates, and 6 g of fat.

11. Trail Mix

Trail mix is easy to make at home. Just toss together a mixture of your favorite nuts and seeds. Protein-rich options include pistachios, peanuts, almonds, cashews, and sunflower seeds. You can add some dried fruit, like cranberries, to balance it with sweetness. Try to keep the fruit minimal because dried fruit options are concentrated in sugars (and many contain added sugars).

One and a half ounces of trail mix can provide as much as 6 g of protein. You’ll also get the benefit of electrolytes like potassium and magnesium, which can support healthy blood pressure levels.

12. Hummus and Crudité

Hummus is a simple dip made from chickpeas and tahini and often seasoned with lemon juice and garlic. To keep it low-carb, serve it on a platter with carrots, zucchini, cucumber, and radishes.

One-fourth cup of the creamy dip can provide as much as 5 g of satiating protein. You’ll also get at least 3 g of dietary fiber (plus a bit more from the vegetables).

13. Pistachios

Eating an ounce of pistachios (that’s 49 kernels) provides just 160 calories, 6 g of protein, and 3 g of dietary fiber.

Pistachios pair with a variety of fruits. Consider a few small dates, a peach, or a nectarine. Still, you get a lot of flavor and nutrition with the pistachios alone.

14. Peaches and Cream

One-half cup of cottage cheese has more than 10 g of protein and just 6 g of natural sugars. While it’s satisfying on its own (or with a dash of cinnamon), adding some sliced peaches can add sweetness and skin-protective nutrients like lutein, zeaxanthin, and beta-carotene.

To keep the sugar content lower, use just half a peach (6 g of natural sugars). Freeze the other half for a smoothie.

15. Bell Peppers and Ricotta

Slice a bell pepper and serve it up with creamy ricotta cheese. Zest it up with a little black pepper, or add a pinch of red pepper flakes for a bit of heat.

One-fourth cup of ricotta and a medium bell pepper delivers nearly 6 g of protein (and only 4 g of sugar). Plus, this combo meets 20% of your daily recommended value (DV) for calcium.

16. Pinto Beans and Cheese

Try eating red pinto beans and cheese for a protein-rich combination with nearly zero grams of sugar. (The beans contain only 1 g of sugar.)

Mash half a can of rinsed pinto beans and stir in a few tablespoons of zesty enchilada sauce. Then top with ¼ cup of shredded cheddar cheese and heat until the cheese is melted.

This simple, low-sugar combo delivers nearly 14 g of protein and about 7 g of fiber.

17. Roasted Pumpkin Seeds

An ounce of roasted pumpkin seeds has less than 200 calories, zero sugar, and 7.5 g of plant protein. Because pumpkin seeds are also a rich source of iron, a 1 oz serving can provide nearly 30% of your daily value (DV).

To make this snack at home, coat a cup of pumpkin seeds with 1-2 tsp of oil and toss in ¼ tsp of salt. Then, lay flat on a baking sheet and roast at 400 degrees Fahrenheit (204 degrees Celsius) for about 10-15 minutes, rotating halfway or until evenly golden.

18. Cheesy Cauliflower Rounds

For about the same calories as a typical protein bar, you can enjoy a protein-rich snack made with two simple ingredients: cauliflower and cheese.

Preheat your oven to 400 degrees Fahrenheit (204 degrees Celsius). Slice a small head of cauliflower into half-inch discs, place them on a baking sheet, and spritz each with cooking oil. Then top them evenly with a mix of ¼ cup grated cheddar and 2 tbsp parmesan cheese and bake for about 20 minutes until the edges are golden and crisp.

This snack has 250 calories, 15 g of protein, and only 5 g of sugar.

19. Tuna and Capers

Get some canned tuna packed in olive oil and some capers, lightly drain the tuna (keeping a loose coating of oil), and mix in 1 tbsp of capers to add flavor.

For each 3 oz of tuna, you’ll get 22.5 g of protein. Tuna is also a great source of mono- and polyunsaturated fats, including anti-inflammatory omega 3s. One tablespoon of drained capers is only 2 calories and contains very little sugar.

20. Edamame

Edamame is a simple, high-protein, low-carb snack you can enjoy without hassle. For an extra flavor boost, try seasoning it with Furikake—a savory blend of dried seaweed and assorted spices.

Each half-cup serving of edamame offers 10 g of protein, less than 2 g of sugar, and 7 g of carbohydrates. With only 1 g of added sugar, a half tablespoon of Furikake complements edamame's flavor and adds an additional gram of protein.

21. Blueberry Protein Smoothie

One of the easiest ways to get more protein in your smoothies is to add a scoop of protein powder and use cow’s milk or soymilk, which contain about 8 g of protein per cup. In addition, studies have shown that antioxidant-rich berries may have a favorable response to blood sugar control in healthy adults.

Add 8 oz of soy milk, 1 scoop of vanilla whey protein powder, and ¼ cup of blueberries to a blender. This simple smoothie combo has 23 g protein and 8 g of sugar.

22. Canned Salmon and Cucumber Slices

Canned salmon is a great source of protein and brain-boosting omega 3s. It's also one of the few dietary sources of vitamin D. Three ounces of canned salmon contains 16 micrograms (mcg) of Vitamin D, providing 80% of the recommended DV. Adequate Vitamin D is necessary for maintaining healthy bones and may help prevent heart disease.

Three ounces of canned salmon provides 17.5 g of protein. Serving it with a cup of refreshing cucumber slices keeps this a low-sugar snack.

23. Ants on a Log

Peanut butter on celery is a staple-friendly snack you can make quickly. Use 3 tbsp of all-natural peanut butter and spread evenly onto four small sticks (two stalks) of celery to create your “logs." Add a few raisins to each log (for the ants). This fun combination delivers 10 g of protein, nearly 3 g of fiber, and 6.6 g of sugar.

24. Watermelon and Feta

Watermelon and feta cheese is a refreshing snack that is perfect for hot summer days. It quenches your thirst and has enough protein to keep you satisfied. Serve up ½ cup of watermelon cubes with 2 oz of feta and a few basil leaves.

This hydrating snack contains 28 mcg of vitamin A and other eye-healthy compounds, including lycopene, lutein, zeaxanthin, and beta-carotene. It also packs in 8 g of protein and has just 5 g of natural sugars.

25. Hard-boiled Egg with Cream Cheese

Hard-boiled eggs are one of the easiest foods to prep ahead for the week. They’re perfect for salads, avocado toasts, or as a simple, high-protein snack on their own.

For a special twist, slice a hard-boiled egg in half, spread each half with 1 tbsp of whipped cream cheese and sprinkle with sunflower seeds for an extra protein boost. This snack delivers 7 g of protein (plus a little more from the sunflower seeds) and just 1 g of sugar.

You can make your own herbed cream cheese by mixing in finely chopped green onions, fresh rosemary, or your favorite dried herb blend.

A Quick Review

High-protein snacks are great for keeping you feeling full, which supports weight management and blood sugar control.

Limit foods high in sugars (especially added sugars), and include quality plant proteins like edamame, a variety of nuts and seeds, and dairy options such as cottage cheese and Greek yogurt. Seafood, which is packed with protein and omega-3s, is also a great choice for making high-protein, low-sugar snacks.