Low-Calorie, High-Protein Homemade Snacks (Easy, Cheap, and Actually Filling)

Let’s face it: most snacks are trash.

Granola bars that might as well be candy.
Crackers that are all carbs and zero protein.
Protein bars that cost $4 and taste like drywall.

If you’re trying to eat high-protein and keep calories low, store-bought snacks often suck — for your goals and your wallet.

But the good news? You don’t need fancy ingredients or a culinary degree to whip up snacks that are:

High in protein
Low in calories
Made from stuff you probably already have
Actually satisfying

This guide gives you 15 homemade snack ideas that are easy, portable, and macro-friendly.

What Counts as a High-Protein, Low-Calorie Snack?

Around 100 to 250 calories
At least 10 grams of protein (more is better)
Minimal added sugar or junk
Can be prepped in batches or on-the-go

These are snacks that fuel your day — not make you hungrier an hour later.

1. Hard-Boiled Eggs with Hot Sauce

About 140 calories and 12 grams of protein (for 2 eggs)

Hard boil a batch at the start of the week and keep them in the fridge. Add a pinch of salt, pepper, or hot sauce and you’re good to go.

2. DIY Tuna Snack Packs

About 150 to 200 calories and 20 grams of protein

Mix one can of tuna (in water) with mustard, diced pickles, and a dash of garlic powder. Scoop it up with cucumber slices or eat it with a spoon like a savage.

3. Protein-Packed Deviled Eggs

About 110 calories and 9 grams of protein (per 2 halves)

Use mashed avocado or hummus instead of mayo to mix with the yolks. Sprinkle paprika or chili flakes on top.

4. Turkey or Chicken Roll-Ups

About 90 to 120 calories and 10 to 15 grams of protein

Roll up slices of deli turkey or chicken around thin pickle spears or cucumber sticks. Secure with a toothpick and keep cold.

5. No-Bake Protein Bites

About 120 calories and 10 grams of protein (per ball)

Mix 1 scoop of protein powder, 2 tablespoons of peanut butter powder, 1 tablespoon of oats, a splash of almond milk, and cinnamon. Roll into small balls and refrigerate.

6. Egg White and Veggie Muffins

About 80 to 100 calories and 10 grams of protein (per muffin)

Whisk together egg whites, diced spinach, tomato, onion, and seasonings. Pour into muffin tins and bake at 375°F for 20 minutes.

7. Roasted Chickpeas

About 120 calories and 6 grams of protein (per half cup)

Drain and rinse canned chickpeas, toss with olive oil and spices, then roast at 400°F for 25–30 minutes until crunchy. Add chili powder, cumin, or garlic salt for flavor.

8. Mini Turkey Meatballs

About 150 calories and 15 grams of protein (per 4 meatballs)

Mix ground turkey with garlic, onion powder, and herbs. Bake into mini meatballs and store in the fridge for grab-and-go snacking.

9. Homemade Protein Pudding

About 180 calories and 25 grams of protein

Mix 1 scoop chocolate or vanilla protein powder with unsweetened almond milk (or a little dairy-free yogurt if tolerated). Stir until thick and creamy. Chill before serving.

10. Tofu Crouton Bites

About 140 calories and 14 grams of protein (per half cup)

Press and cube firm tofu, toss with soy sauce and garlic powder, and air fry until crispy. Eat them warm or cold.

11. High-Protein Oat Cups

About 200 calories and 12 grams of protein (per cup)

Mix oats, mashed banana, egg whites, and a scoop of protein powder. Pour into muffin tins and bake until firm. Sweet, chewy, and easy to pack.

12. Homemade Trail Mix (The Protein Edition)

About 200 calories and 10 to 12 grams of protein (small handful)

Mix roasted soy nuts, pumpkin seeds, and a few dark chocolate chips. Skip sugary dried fruit and keep portions tight.

13. Sweet Potato Protein Mash

About 180 calories and 12 grams of protein

Mash half a cooked sweet potato with vanilla protein powder and a little almond milk. Add cinnamon or PB powder for flavor.

14. Edamame with Sea Salt

About 120 calories and 11 grams of protein (per half cup)

Buy frozen shelled or in-pod edamame, steam or microwave, and sprinkle with sea salt or chili flakes.

15. Cucumber Boats with Tuna or Hummus

About 100 to 150 calories and 10 to 15 grams of protein

Slice a cucumber in half lengthwise, scoop out the seeds, and fill the center with tuna, chicken salad, or hummus with nutritional yeast.

Tips for Making Protein Snacks Work Long-Term

Batch prep on Sundays. Most of these store well in the fridge or freezer.
Keep grab-and-go containers ready. Small snack-sized containers or baggies will help you stay on track.
Don’t chase perfection. If it’s high in protein and you like it, it counts — even if it's weird.