Elevate your snacking game with this curated collection of 37 High Protein Low Fat Snacks. Indulge in delicious recipes and smart ideas to fuel your fitness journey.
What Makes a Food High Protein and Low Fat?
Technically, having 5% or less of a specific nutrient in a food, per serving, would qualify it as being ‘low’.
Because that is very extreme, these options may not be specifically less than 5% of the daily value of fat, but they will be generally low.
Having at least 20% or more of a specific nutrient in a food, per serving, would qualify it as being ‘high’.
Unfortunately, there is no percent daily value for protein. For the case of this list we will use 10g of protein as our ‘high’ protein standard.
Why Choose High Protein Low Fat Snacks?
Every person has different nutrition goals. This way of eating may not be for everyone, but it may be for some.
Some are looking up up their protein intake while, on the other hand, certain medical conditions may limit the amount of fat someone should intake.
37 High Protein, Low Fat Snack Ideas
Finding a snack with the proper portion of protein and fat can be difficult to find. Especially one that is delicious! I like these ones, and I hope you do too!
- A cup of cottage cheese with fruit
- 1/2 cup edamame (try it salted!)
- Loaded Egg Bites
- 3/4 cup non-fat Greek yogurt with berries and nuts
- 1 pouch chunk light tuna with veggies
- Basic Berry Protein Smoothie
- 1oz turkey jerky
- A cup of low-fat chocolate milk
- 100g of egg whites with fruit
- Chickpea salad: 1 cup of chickpeas with chopped cucumbers and cherry tomatoes
- ~4/5 slices of deli turkey with a few crackers
- Creamy Lemonade Protein Smoothie
- 1 low-fat string cheese, 2 tablespoons hummus, and cucumbers
- 1/4 package tofu (~79g) with stir fry veggies
- Greek Yogurt Bark for 4th of July
- Mixed bean salad: 1/2 cup black beans, 1/4 cup pinto beans, corn, and spices!
- Spicy tofu jerky
- 3 tablespoons PB2 on a slice of toast
- Black bean hummus with veggie sticks
- 2oz of shrimp with crackers
- A small cup of chicken noodle soup
- Baked lentil chips
- 2 egg white wraps with your choice of low-fat fillings!
- Tuna stuffed mini peppers with chipotle seasoning
- Air fried tofu bites
- Hard boiled eggs with sliced fruit
- Sliced apples dipped in Greek yogurt mixed with protein powder
- Mango salsa: mix cubed mango, tomatoes, black beans, cilantro, and lime juice. Pair with chips or pita
- Chia pudding: combine chia seeds and milk. Allow to refrigerate for 4 hours. Pair with berries.
- Deli turkey with granny smith apple slices
- Seaweed snacks paired with salted edamame
- Cottage cheese stuffed dates
- Protein waffles with berries
- Frozen greek yogurt popsicles with fruit
- Pre-cooked chicken bites with veggies
- Protein smoothie: low-fat Greek yogurt, low-fat milk, banana, and blueberries
- Canned chicken with crackers
If you have any other go-to high protein low fat snacks be sure to send it my way so I can try it out, too!
A Word From A Registered Dietitian
Protein is an important macronutrient in so many ways!- muscle repair, source of energy, support of immune system, maintaining cell structure, and the list goes on! Obviously, protein is important!
Dietary fat gets a bad reputation. Fat DOES NOT make you fat. Fat is important in nutrient absorption, energy source, nerve and organ protection, and this list for the importance of fat goes on as well! The only aspect that makes people believe ‘fat makes you fat’ is because it is more calorically-dense than other macronutrients.
Craving More?
If you are looking for some other delicious recipes, check these out:
- Healthy Buffalo Chicken Dip with Greek Yogurt
- Refreshing Chickpea Salad
- Mini Bell Pepper Poppers
- Baked Parmesan Chicken Tenders
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Resources
Disclaimer
This is not medical advice. Always speak with your trusted healthcare provider prior to any major changes.
The post 37 High Protein Low Fat Snacks: Elevate Your Nutrition first appeared on The Michigan Dietitian.