High-Protein Snacks: 20 Easy Ideas Under 250 Calories
Twenty high-protein snacks under about 250 calories, for home, work and on the go, to curb hunger, hit your protein target and support fat loss for abs.
By Ayoub Farid · · 2 min read
Snacks are where many diets quietly fall apart: a handful of crackers here, a pastry there. Swapping them for protein-rich options keeps you full and moves you closer to your daily protein target. See protein for abs.
At home
- Greek yogurt or skyr (170 g) with berries — about 15–18 g protein
- Cottage cheese (150 g) with cucumber or fruit — about 16 g
- Two boiled eggs — about 12–13 g
- Tuna on rice cakes — about 20 g
- Edamame (1 cup, shelled) — about 17 g
- Turkey slices rolled with cheese — about 15–20 g
- Protein smoothie with milk and fruit — about 25 g
At work
- Protein bar (check labels: aim for 15–20 g protein and under ~250 kcal)
- Single-serve Greek yogurt cups
- Hummus with veggie sticks — about 5–7 g (pair with something higher in protein)
- String cheese + an apple — about 7 g
- Roasted chickpeas — about 6–8 g per small portion
- Leftover chicken in a small container
On the go
- Beef or turkey jerky (watch the salt) — about 10–15 g per small pack
- Ready-to-drink protein shake — about 20–30 g
- A small bag of nuts + a cheese stick — about 10 g
- Hard-boiled eggs from a convenience store
Sweet tooth
- Protein pudding: Greek yogurt, cocoa and a little sweetener
- Frozen yogurt bark: Greek yogurt and berries frozen on a tray
- Cottage cheese with cinnamon and apple
Protein values are approximate; check labels.
How to snack smart
- Plan snacks instead of grazing
- Pair protein with fiber (fruit or vegetables) for extra fullness
- Watch portion sizes of nuts and cheese, which are calorie-dense
- Ask yourself if you're hungry or bored, stressed or thirsty
Do you need snacks?
No. If three meals keep you full, skip them. Snacks are useful when meals are far apart or when you train in the afternoon.
Snack planning by schedule
| Schedule | When to snack | Good options |
|---|---|---|
| Long gap between lunch and dinner | Mid-afternoon | Yogurt, cottage cheese, edamame |
| Afternoon workout | 60–90 min before | Banana + yogurt, protein shake |
| Evening workout | After training | Protein shake, eggs, Greek yogurt |
| Late-night hunger | After dinner (if within calories) | Cottage cheese, casein shake |
If you find yourself snacking out of boredom, a short walk or a glass of water is often enough.
Frequently asked questions
Are protein bars good for fat loss?
Some are; many are candy bars with added protein. Compare protein, calories and sugar.
What's the best snack before an ab workout?
For a short session, you don't need one. If hungry, a yogurt or banana works.
How many snacks a day?
Zero to two, depending on your schedule and hunger.
Are nuts good for abs?
Yes in small portions; they're healthy but calorie-dense.