12 Genius High Protein Snack Ideas Under 150 Calories Each

You want quick, satisfying snacks that pack protein without wrecking your calorie count. These 12 genius high protein snack ideas under 150 calories each help you stay fueled between meals. Each snack is built to be simple, bold in flavor, and easy to make in minutes.

You’ll find everything from chilled bites and crunchy roasted snacks to tiny warm treats and creamy dips. All recipes are portioned for one serving and focus on lean protein, bright flavors, and crunchy or creamy textures. “High protein snack ideas under 150 calories each” appears throughout so you can pin, search, and come back when you need a fast pick-me-up. Grab a plate and get ready — these snacks are made for busy days, snack-time wins, and quick meal boosts.

1. Greek Yogurt Blueberry Protein Parfait

This parfait turns plain yogurt into a protein-packed treat. The texture is creamy with juicy bursts of blueberry and a little nut crunch. It’s tart, slightly sweet, and refreshingly light. Perfect for a mid-afternoon boost or a post-workout nibble. You’ll love the cool mouthfeel and the pop of berry color.

Ingredients (low-calorie, high-protein snack)

• 3/4 cup (170 g) nonfat Greek yogurt
• 1 tbsp (8 g) vanilla whey protein powder
• 1/4 cup (40 g) fresh blueberries
• 1 tsp (5 g) chia seeds
• 1 tbsp (7 g) sliced almonds, toasted
• 1/2 tsp grated lemon zest
• 1/2 tsp pure vanilla extract
• 1/2 tsp honey or maple syrup (optional)
• Pinch of fine sea salt
• Tiny sprinkle of ground cinnamon

Instructions

1. Chill a small glass in the fridge for 5 minutes. Cold glass keeps layers crisp.
2. In a bowl, stir 3/4 cup Greek yogurt and 1 tbsp protein powder until smooth.
3. Add vanilla extract, lemon zest, and a pinch of salt. Taste for sweetness.
4. If desired, mix in 1/2 tsp honey for balance.
5. Spoon half the yogurt into the glass to create a base layer.
6. Add 1/8 cup blueberries, then 1/2 tsp chia seeds for texture.
7. Top with the rest of the yogurt, remaining blueberries, and toasted almonds.
8. Sprinkle cinnamon across the top. Serve immediately or chill 10 minutes.
9. Visual cue: yogurt should be thick and smooth; almonds golden and crunchy.
10. Rest 5 minutes if chilled before eating so chia softens slightly.

How to Serve It

Serve in a clear glass to show the layers. Garnish with a few whole blueberries and an almond slice. Pair with green tea or black coffee. Store covered in the fridge up to 24 hours. Make-ahead: assemble ingredients but add almonds just before serving. Great for spring mornings.

2. High Protein Snack Ideas Under 150 Calories Each: Tuna Cucumber Bites

Tuna cucumber bites are bright and briny with a creamy texture. They deliver lean protein with crisp cucumber for a low-calorie crunch. This snack feels fancy but takes minutes to make. Seafood lovers and quick lunchers will adore the tang and herb aroma. You’ll taste lemon, dill, and pepper in each bite.

Ingredients (low-calorie, high-protein snack)

• 1/2 can (2.6 oz / 74 g) drained tuna in water
• 6 large cucumber slices (about 1/2 inch thick)
• 2 tbsp (30 g) plain nonfat Greek yogurt
• 1 tsp (5 g) light mayonnaise
• 1 tsp (5 ml) fresh lemon juice
• 1 tbsp (3 g) chopped fresh dill
• 1 tbsp (8 g) finely diced red onion
• 1 tsp (2 g) capers, chopped
• Pinch of black pepper
• Pinch of flaky sea salt
• 1/4 tsp Dijon mustard

Instructions

1. Pat the tuna dry with paper towel. Flake into a small bowl.
2. Stir in Greek yogurt, mayonnaise, lemon juice, and Dijon mustard.
3. Add red onion, capers, and chopped dill. Mix until combined.
4. Season with salt and black pepper to taste.
5. Slice cucumber into six thick rounds. Pat dry to avoid watery bites.
6. Spoon about 1 tbsp of tuna mixture onto each cucumber round.
7. Garnish with a tiny dill sprig or a caper.
8. Visual cue: mixture should be creamy and hold shape.
9. Chill 5 minutes for flavors to settle, if desired.
10. Serve immediately for best crunch.

How to Serve It

Arrange on a long platter for a party look. Garnish with lemon wedges and extra dill. Pair with iced herbal tea or a light white wine. Store tuna mixture separately up to 24 hours in the fridge. Assemble just before serving to keep cucumber crisp. Great for summer snacks.

3. Cottage Cheese Apple Walnut Cups

This snack pairs creamy cottage cheese with crisp apple and crunchy walnut. The mix is sweet, tangy, and pleasantly nutty. It’s quick, filling, and perfectly portioned. You’ll enjoy the crisp apple bite and the soft cottage cheese center. Great for busy mornings or late-night snacking.

Ingredients (low-calorie, high-protein snack)

• 1 small Gala apple (about 120 g)
• 1/2 cup (113 g) low-fat cottage cheese
• 1 tbsp (7 g) chopped walnut
• 1/2 tsp (2 g) ground cinnamon
• 1 tsp (5 g) honey
• 1/2 tsp lemon juice
• 1/2 tsp vanilla extract
• Pinch of flaky sea salt
• 1 tsp (5 g) chia seeds
• Tiny sprinkle of nutmeg

Instructions

1. Wash and core the apple. Slice into 4 rounds, remove seeds to create cups.
2. In a bowl, stir cottage cheese, honey, vanilla, and lemon juice.
3. Add cinnamon, chia seeds, and a pinch of salt. Mix gently.
4. Spoon the cottage cheese mix into each apple cup evenly.
5. Top each cup with chopped walnuts and a light dusting of nutmeg.
6. Visual cue: apple should be crisp; filling creamy and slightly domed.
7. Chill 5 minutes if you like it cooler.
8. Serve immediately for best crunch.

How to Serve It

Plate on a small dessert dish with extra walnut halves. Pair with black coffee or tea. Store any leftover cottage cheese mix in the fridge 24 hours. Assemble just before eating to avoid soggy apples. Ideal for fall snacks and lunchboxes.

4. High Protein Snack Ideas Under 150 Calories Each: Smoked Salmon Cucumber Rolls

These smoked salmon cucumber rolls are silky and briny, with a cool crisp wrap. The cream filling balances smokiness and brightness from lemon. They feel elegant but are fast to prepare. Fans of seafood and fresh textures will love this bite. You’ll notice the sea-salty aroma and smooth mouthfeel.

Ingredients (low-calorie, high-protein snack)

• 4 thin cucumber ribbons (peeled lengthwise)
• 2 oz (56 g) smoked salmon, thinly sliced
• 2 tbsp (30 g) light cream cheese, softened
• 1 tbsp (15 g) plain nonfat Greek yogurt
• 1 tsp (5 ml) fresh lemon juice
• 1 tsp (3 g) chopped fresh dill
• 1 tsp (2 g) capers, drained and chopped
• Pinch of black pepper
• 1/4 tsp lemon zest
• 1 tsp finely chopped chives
• Tiny pinch of smoked paprika

Instructions

1. Use a peeler to slice the cucumber into thin ribbons. Pat dry.
2. In a small bowl, blend cream cheese, Greek yogurt, lemon juice, and dill.
3. Stir in capers, chives, and lemon zest. Add pepper.
4. Lay a cucumber ribbon flat. Place a thin slice of smoked salmon on top.
5. Spread about 1 tsp of the cream mixture along the salmon.
6. Carefully roll from one end to the other. Secure with a toothpick if needed.
7. Repeat for remaining ribbons. Sprinkle smoked paprika over rolls.
8. Visual cue: rolls should look neat and hold shape.
9. Chill 5–10 minutes for flavors to meld before serving.
10. Remove toothpicks and serve.

How to Serve It

Place rolls on a white platter with lemon wedges. Garnish with dill sprigs and extra capers. Pair with sparkling water or chilled white tea. Store rolls wrapped in plastic in the fridge up to 12 hours. Make-ahead: prep filling and ribbons separately, assemble just before guests arrive.

5. Spicy Edamame & Feta Rice Cake

This spicy edamame rice cake is crunchy, savory, and slightly spicy. Edamame and feta give a salty, creamy contrast to the crisp rice cake. It’s fast, handheld, and keeps you satisfied. Veg-forward snack lovers will enjoy the lively texture. You’ll taste bright lime and a hint of chili on every bite.

Ingredients (low-calorie, high-protein snack)

• 1 plain brown rice cake (about 9 g)
• 1/4 cup (45 g) shelled edamame, cooked
• 2 tbsp (14 g) crumbled reduced-fat feta
• 1 tsp (5 ml) fresh lime juice
• 1/2 tsp (2 g) extra-virgin olive oil
• 1/2 tsp (1 g) chopped cilantro
• 1/4 tsp red pepper flakes
• 1/4 tsp ground cumin
• Pinch of fine sea salt
• 1 tsp (3 g) finely diced red bell pepper
• 1 tsp toasted sesame seeds

Instructions

1. If using frozen edamame, steam for 3 minutes and cool.
2. In a bowl, roughly mash edamame with a fork.
3. Stir in lime juice, olive oil, and ground cumin.
4. Fold in feta, red bell pepper, and cilantro.
5. Season with salt and red pepper flakes.
6. Spoon the mixture evenly onto the rice cake.
7. Sprinkle toasted sesame seeds on top.
8. Visual cue: topping should sit on rice cake without sogginess.
9. Serve immediately to keep cake crispy.
10. Store topping separately in fridge up to 24 hours.

How to Serve It

Serve on a small wooden board with lime wedges. Garnish with extra cilantro. Pair with iced green tea. Keep rice cakes dry until assembly to avoid sogginess. Great for picnics and light lunches.

6. Turkey, Hummus & Spinach Roll-Ups

These roll-ups are savory, tender, and creamy from hummus. Lean turkey provides the protein punch. They’re portable and perfect for an on-the-go snack. You’ll love the peppery spinach and the smooth hummus. Smell is subtly herby and fresh.

Ingredients (low-calorie, high-protein snack)

• 3 slices (approx. 90 g) thin-sliced turkey breast deli meat
• 2 tbsp (30 g) classic hummus
• 1/4 cup (10 g) baby spinach leaves
• 1 tsp (5 g) roasted red pepper, thinly sliced
• 1/2 tsp (2 g) Dijon mustard
• 1/2 tsp lemon juice
• 1/4 tsp dried oregano
• Pinch of cracked black pepper
• 1 tsp (2 g) sunflower seeds
• 1 small pickle slice, thinly chopped
• Optional: 1 small basil leaf

Instructions

1. Lay turkey slices flat on a clean surface.
2. Mix hummus, Dijon mustard, and lemon juice in a bowl.
3. Spread about 2/3 tbsp hummus mix across each turkey slice.
4. Layer baby spinach, roasted red pepper, and basil on top.
5. Sprinkle with chopped pickle and sunflower seeds.
6. Roll each turkey slice tightly and secure with a toothpick.
7. Cut each roll in half for bite-size pieces.
8. Visual cue: rolls should be snug and not leaking.
9. Chill 5 minutes for firmer slices if needed.
10. Store covered in fridge up to 12 hours.

How to Serve It

Arrange rolls on a small platter with extra hummus for dipping. Garnish with cracked pepper and oregano. Pair with sparkling water or a light vegetable broth. Make-ahead: assemble rolls and store in an airtight container. Great for lunchboxes and road trips.

7. High Protein Snack Ideas Under 150 Calories Each: Chocolate Protein Mug Cake

This single-serve chocolate mug cake is warm, chocolatey, and protein-rich. It uses protein powder and a bit of almond flour for structure. The texture is moist and tender with a lightly fudgy center. It’s ideal when you want a warm, sweet bite without splurging calories. You’ll smell cocoa and vanilla as it cooks.

Ingredients (low-calorie, high-protein snack)

• 2 tbsp (14 g) almond flour
• 1 tbsp (7 g) unsweetened cocoa powder
• 1 scoop (about 20 g) chocolate whey protein powder
• 1 tbsp (15 ml) unsweetened almond milk
• 1 egg white (about 30 g), room temperature
• 1/2 tsp (2.5 g) baking powder
• 1 tsp (5 g) sugar substitute or 1 tsp honey (optional)
• 1/4 tsp vanilla extract
• Pinch of salt
• 1 tbsp (6 g) mini dark chocolate chips (optional)
• Tiny sprinkle of espresso powder (optional)

Instructions

1. Lightly spray a 10–12 oz microwave-safe mug with cooking spray.
2. In a small bowl, whisk egg white, almond milk, and vanilla.
3. Add almond flour, cocoa, protein powder, baking powder, and pinch of salt.
4. Stir until smooth, no lumps remain. Fold in chocolate chips.
5. Pour batter into the mug, smooth the top.
6. Microwave on high for 55–70 seconds. Start checking at 50 seconds.
7. Doneness test: top should be set but slightly springy.
8. Let cool 2–3 minutes in the mug to finish cooking.
9. Dust with extra cocoa or add a raspberry to serve.
10. Eat warm from the mug.

How to Serve It

Top with a single raspberry or a light dust of cocoa. Pair with a small espresso or mint tea. Store not recommended; best eaten fresh. Make-ahead: mix dry ingredients and store in a jar; add wet ingredients and microwave when ready. Perfect for cozy evenings.

8. Crispy Roasted Chickpea Snack

These roasted chickpeas are smoky, crunchy, and slightly tangy. They deliver plant-based protein in a crunchy bite. Seasoning gives them a roasted depth similar to nuts. You’ll love the crispy shell and tender center. Great for munching during movies or as a salad topper.

Ingredients (low-calorie, high-protein snack)

• 1/2 cup (82 g) canned chickpeas, drained and rinsed
• 1 tsp (5 ml) extra-virgin olive oil
• 1/4 tsp (1 g) smoked paprika
• 1/4 tsp (1 g) garlic powder
• Pinch of ground cumin
• Pinch of fine sea salt
• 1/4 tsp black pepper
• 1/2 tsp lemon zest
• 1 tsp (2 g) nutritional yeast (optional)
• 1/2 tsp (1 g) brown sugar (optional, for slight caramel)
• 1 tsp chopped parsley for garnish

Instructions

1. Preheat oven to 400°F (200°C). Line a small baking sheet with parchment.
2. Pat chickpeas dry with paper towels until skins are dry.
3. Toss chickpeas with olive oil, smoked paprika, garlic powder, cumin, and salt.
4. Spread chickpeas in a single layer on the baking sheet.
5. Roast 20–25 minutes, shaking pan at 10 and 18 minutes.
6. Visual cue: chickpeas should be golden and crisp.
7. Remove, sprinkle lemon zest and nutritional yeast.
8. Let cool 5 minutes to finish crisping.
9. Taste and adjust salt or paprika.
10. Store fully cooled in an airtight container up to 24 hours.

How to Serve It

Serve in a small ramekin with a lemon wedge on the side. Garnish with chopped parsley. Pair with iced tea or a light beer. For make-ahead, roast and store; re-crisp in a 350°F oven for 5 minutes. Good for afternoon crunch cravings.

9. Half Egg & Avocado Rye Crisp

This tart rye crisp with half a hard-boiled egg blends creamy avocado and firm egg yolk. The texture is crunchy, creamy, and slightly runny if the yolk is soft. It’s mild, savory, and filling enough to curb hunger. You’ll savor the peppery rye and the buttery avocado aroma.

Ingredients (low-calorie, high-protein snack)

• 1 rye crispbread (approx. 9 g)
• 1/4 medium avocado (about 40 g), mashed
• 1 hard-boiled egg, cooked to medium (yolk slightly set)
• 1/2 tsp (2.5 ml) lemon juice
• Pinch of flaky sea salt
• Pinch of black pepper
• 1/2 tsp (2 g) finely chopped chives
• 1/4 tsp red pepper flakes
• 1/2 tsp (2 g) crumbled feta (optional)
• 1/2 tsp olive oil for drizzle
• Tiny sprinkle of everything bagel seasoning

Instructions

1. If not done already, bring eggs to a gentle boil and cook 7 minutes for medium yolk.
2. Cool egg under cold water for 2 minutes and peel.
3. Mash 1/4 avocado with lemon juice and salt.
4. Spread avocado evenly across the rye crisp.
5. Slice the egg in half and place on top of the avocado.
6. Season with black pepper, chives, and red pepper flakes.
7. Drizzle lightly with olive oil and add everything seasoning.
8. Visual cue: yolk should be slightly glossy; avocado smooth.
9. Serve immediately for crispness.
10. Store leftover avocado separately with plastic wrap pressed to surface up to 12 hours.

How to Serve It

Serve on a small plate with extra lemon wedge. Garnish with chives and feta if using. Pair with a tall glass of water or cold brew. Make-ahead: boil eggs ahead, mash avocado quickly before serving. Great for hearty snacks.

10. Cottage Cheese Berry & Flax Crispbread

This crispbread has creamy cottage cheese and juicy berries for a sweet, protein-forward bite. The flax adds subtle nuttiness and gentle crunch. It’s light, tangy, and perfectly balanced. You’ll enjoy the bright berry aroma and creamy texture.

Ingredients (low-calorie, high-protein snack)

• 1 high-fiber crispbread (approx. 9 g)
• 1/2 cup (113 g) low-fat cottage cheese
• 2 tbsp (30 g) mixed berries (blueberry, raspberry)
• 1 tsp (5 g) ground flaxseed
• 1/2 tsp (2 g) honey or agave (optional)
• 1/4 tsp vanilla extract
• Pinch of cinnamon
• 1/2 tsp lemon zest
• 1/2 tsp chia seeds
• Tiny pinch of sea salt
• Optional: small mint leaf for garnish

Instructions

1. Pat berries dry if wet and set aside.
2. In a bowl, mix cottage cheese, vanilla, honey, and lemon zest.
3. Fold in ground flaxseed and chia seeds.
4. Spread the cottage cheese mixture onto the crispbread.
5. Top with mixed berries, arranging evenly.
6. Sprinkle with cinnamon and a tiny pinch of sea salt.
7. Visual cue: berries should glisten; cottage cheese creamy but not runny.
8. Serve immediately to maintain crispbread crunch.
9. Store leftover cottage cheese mix covered in the fridge up to 24 hours.
10. Add mint leaf before serving for a fresh aroma.

How to Serve It

Place on a simple ceramic plate to highlight color contrast. Garnish with mint and extra berries. Pair with a cup of herbal tea. Make-ahead: prep the cottage cheese mix; assemble before eating. Perfect for light breakfasts.

11. Herbed Greek Yogurt Dip with Veggie Sticks

This herbed yogurt dip is tangy, herby, and silky. It pairs with crisp carrot and bell pepper sticks for satisfying crunch. The herb mix brightens the yogurt and makes every bite fragrant. You’ll enjoy the cool, savory flavors and crunchy vegetables.

Ingredients (low-calorie, high-protein snack)

• 1/2 cup (113 g) nonfat Greek yogurt
• 1 tbsp (6 g) chopped fresh parsley
• 1 tbsp (6 g) chopped fresh dill
• 1 tsp (3 g) chopped chives
• 1/2 tsp (2.5 ml) lemon juice
• 1/4 tsp (1 g) garlic powder
• Pinch of salt
• Pinch of black pepper
• 1/2 tsp (2 g) olive oil
• 1 medium carrot, cut into sticks
• 1/4 red bell pepper, sliced into sticks
• 1/2 celery stalk, cut into sticks

Instructions

1. In a bowl, mix Greek yogurt, lemon juice, and olive oil.
2. Stir in parsley, dill, and chives.
3. Add garlic powder, salt, and pepper. Taste and adjust.
4. Cover and chill 10 minutes for herbs to infuse.
5. Meanwhile, cut carrots, bell pepper, and celery into sticks.
6. Place dip in a small serving bowl and arrange veggies around it.
7. Visual cue: dip should be smooth and spreadable.
8. Store dip covered in fridge up to 24 hours.
9. If dip becomes watery, stir well before serving.
10. Enjoy cold for best crunch.

How to Serve It

Serve in a shallow bowl with colorful veggie sticks fanned around. Garnish with a drizzle of olive oil and a few herb sprigs. Pair with sparkling water or iced tea. Make-ahead: prepare dip and pack veggies separately. Great for healthy gatherings.

12. Lemon Pepper Shrimp Skewers

These lemon pepper shrimp skewers are bright, peppery, and juicy. Shrimp cook fast and keep a tender snap. The lemon-pepper rub gives zesty aroma and savory heat. Seafood lovers and quick-cook fans will enjoy the pop of citrus. You’ll taste the sea, citrus, and pepper in every bite.

Ingredients (low-calorie, high-protein snack)

• 4 large shrimp (peeled, deveined, about 56 g total)
• 1 tsp (5 ml) fresh lemon juice
• 1/4 tsp (1 g) lemon zest
• 1/4 tsp (1 g) cracked black pepper
• 1/8 tsp (0.5 g) sea salt
• 1/2 tsp (2.5 ml) olive oil
• 1/4 tsp (1 g) paprika
• 1/2 tsp (2 g) chopped parsley
• 1 garlic clove, minced
• 1 small wooden skewer, soaked 10 minutes
• 1 lemon wedge for serving

Instructions

1. Preheat a grill pan over medium-high heat or heat a skillet.
2. In a bowl, combine lemon juice, olive oil, lemon zest, garlic, pepper, paprika, and salt.
3. Toss shrimp in the marinade for 3–5 minutes—no longer to avoid overcooking.
4. Thread 2 shrimp onto each soaked skewer.
5. Place skewers on the hot grill pan and cook 1.5–2 minutes per side.
6. Doneness test: shrimp should be opaque and pink with a slight firm spring.
7. Remove from heat and sprinkle with chopped parsley.
8. Let rest 1 minute to finish juices settling.
9. Serve with a lemon wedge for extra brightness.
10. Store cooked shrimp in the fridge up to 24 hours tightly covered.

How to Serve It

Arrange skewers on a small plate with parsley and lemon wedge. Pair with sparkling water or a chilled cucumber salad. Make-ahead: marinate shrimp up to 1 hour and grill when ready. Great for light dinners or elegant appetizers.

You now have a dozen smart options for quick protein hits that stay under 150 calories each. From chilled bites and savory rolls to warm mug cake and crunchy roasted snacks, there’s a flavor and texture for every craving. Try a few this week, save or pin the ones you love, and share them with friends who snack mindfully.

Which recipe will you make first? Share your choice and tag someone who needs better snack options — they’ll thank you for the tasty ideas.