25 High Protein Snack Ideas That Are Low Carb & Low Sugar

Because hangry is an ugly look, think of this as your Virta-approved snack survival guide. Whether you’re powering through meetings, workouts, or just life in general, these high-protein, low-carb, low-sugar snacks will keep you full, fueled, and far from the vending machine disaster zone. Say goodbye to sugar crashes and hello to snacks that actually work as hard as you do to maintain weight loss and recover your energy.

Quick and Easy Store-Bought High Protein Snacks

When hunger hits and you don’t have time to cook, high-protein snacks from the store can save the day. These quick, no-fuss options are perfect for keeping your energy steady, curbing cravings, and making sure you stay on track—whether you’re at work, on the road, or just need something fast between meals. Here are some of the best grab-and-go choices that pack plenty of protein without piling on the sugar.

• Greek yogurt (unsweetened or low sugar)
• Hard-boiled eggs
• Jerky (beef, turkey, salmon – look for low sugar brands)
• String cheese or cheese sticks
• Protein bars (low sugar, high fiber options like RXBAR or Quest)
• Edamame (shelled, frozen, or dry roasted)
• Cottage cheese with berries
• Canned tuna or salmon pouches
• Roasted chickpeas or lupini beans
• Protein shakes or ready-to-drink protein smoothies

Homemade High Protein Low Carb Snack Ideas

Craving snacks that are satisfying, low-carb, and loaded with protein? Making them at home means you control the ingredients, skip the hidden sugars, and still get something delicious and filling. From savory bites like turkey roll-ups and mini frittatas to sweet treats like protein balls and yogurt bark, these recipes prove healthy snacking doesn’t have to be boring.

Savory High Protein Snack Ideas

• Turkey roll-ups with cheese and avocado
• Deviled eggs with Greek yogurt
• Mini egg muffins or frittata bites
• Chicken salad in cucumber boats
• Almond flour crackers with hummus

Sweet Protein Snack Recipes

• Protein balls with nut butter and collagen or whey protein
• Greek yogurt bark with berries and chia
• Chia seed pudding with protein powder
• Low sugar protein muffins

Low Calorie High Protein Snacks for Weight Loss

If you’re aiming to lose weight without feeling deprived, low-calorie, high-protein snacks are your best friend. They keep you full, fuel your body, and satisfy cravings without blowing your calorie budget. Here are some smart, flavorful options that make staying on track a whole lot easier.

• Deli meat and pickle roll-ups
• Air-popped popcorn with protein seasoning
• Boiled egg with hot sauce
• Protein chips
• Cucumber slices with tuna

FAQs

What is a good high protein snack with low carbs?

A great low-carb, high-protein snack combines protein-rich foods with minimal sugar and starch. Think hard-boiled eggs, cheese sticks, Greek yogurt (unsweetened), jerky, or roasted nuts. These snacks keep blood sugar stable, curb hunger, and give your body the building blocks it needs without spiking carbs.

Can I eat high protein snacks if I’m trying to lose weight?

‍Absolutely! High-protein snacks can actually help with weight loss by keeping you full longer and reducing cravings. Choosing low-carb options like turkey roll-ups, cottage cheese with berries, or protein shakes lets you satisfy hunger while staying within your calorie and carb goals. Protein helps preserve lean muscle while you’re in a calorie deficit, making it a win-win.

What high protein snacks are best for people with Diabetes?

‍For people with diabetes, the key is pairing protein with very few carbs to avoid blood sugar spikes. Safe, satisfying choices include hard-boiled eggs, jerky with no added sugar, cheese, tuna or salmon pouches, and roasted chickpeas in moderation. These options provide steady energy, help manage blood sugar, and make it easier to stick to a low-carb lifestyle.

The Takeaway

If you are trying to lose weight, reverse a diabetes diagnosis, or just want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again.