Let’s talk about snacks—but not just any snacks. Today, we’re going bold with high-protein, low-calorie snacks that are also high in fiber. Each one is made with real food and is under 250 calories.
These are not your mama’s rice cakes and peanut butter. These are next-level snacks that actually keep you full, support weight loss, and taste amazing.
What Counts as Low-Calorie, High-Protein?
As a weight loss dietitian, I define a low-calorie snack as one with 250 calories or fewer.
And while 10 grams of protein is technically considered “high,” I recommend aiming for closer to 20 grams for better hunger control.
Why I Recommend High Fiber Too
But here’s the real secret weapon: fiber. Protein and fiber are best friends for weight loss. Fiber slows digestion, boosts fullness, and helps balance blood sugar.
Together, they’re the ultimate dream team to keep you satisfied and avoid those “eat everything in sight” moments later.
Why You Need a PM Snack
Let’s talk about the afternoon snack, or what I call the PM snack. It’s the most skipped—but arguably the most important.
Here’s what happens when you skip it: You walk in the door starving and suddenly you’re eating two dinners. Chips and salsa, cheese and crackers, maybe your kids’ snacks… and then you sit down for dinner.
That’s easily over 1,000 extra calories—just like that. The fix? A smart, satisfying high protein low calorie snack before the crash hits—packed with protein, fiber, and staying power.
My Top 5 High-Protein, High-Fiber Snacks
Here are five snacks I love, use, and recommend to my clients. Each is under 250 calories, protein-packed, fiber-rich, and made with whole foods.
1. Cottage Cheese and Greek Yogurt Parfait
Creamy, a little sweet, and packed with texture. It feels like dessert—but it fuels like a boss.
2. Roast Beef Veggie Roll Ups with Cottage Cheese Pesto
Fresh, crunchy, and savory. Packed with protein and fiber—nothing processed.
Pro tip: make the cottage cheese pesto at the start of the week—it’s that good.
3. Easy High Protein Chicken Quesadilla
Warm, melty, and deeply satisfying. You won’t believe it’s under 250 calories.
4. Egg Salad and Edamame Lettuce Wraps
Protein from both plants and animals, with a creamy, tangy twist.
5. Mango-Avocado Smoothie (Whole-Food Only)
Tropical, creamy, and naturally sweet. No powders—just real food.
There you go—five whole-food snacks under 250 calories, loaded with protein and fiber, designed to keep you satisfied, energized, and in control.
