Low Calorie High Protein Snacks | 30G of Protein & Less than 300 Calories

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If you’ve ever tried to hit 100+ grams of protein in a day, you already know the struggle.

You’re not even that hungry.
Your appetite is lower (especially on a GLP-1).
But somehow… you still need 40 more grams of protein before dinner.

And most “high-protein snacks” barely break 12 grams.

So let’s fix that.

Every snack on this list delivers at least 30 grams of protein and stays under 300 calories — which makes them perfect for weight loss, muscle retention, and GLP-1 supportive eating.

No complicated recipes. No weird ingredients. Just realistic options.

A variety of low calorie snacks, including shrimp, cottage cheese with berries, rolled deli meats, eggs, yogurt, nuts, protein bars, and crackers arranged around a sign that says High Protein Snacks—each option packs up to 30g protein.

1. Greek Yogurt + Whey Boost Bowl

Protein: ~35g
Calories: ~260

1 cup nonfat Greek yogurt (20g protein)
½ scoop whey protein mixed in (12–15g protein)
Cinnamon or berries for flavor

This turns yogurt into a serious protein bomb without adding much volume.

2. Cottage Cheese Power Bowl

Protein: ~32g
Calories: ~280

1¼ cups low-fat cottage cheese
Sprinkle of Everything Bagel seasoning
Cherry tomatoes or cucumber (or both!)

Simple. Savory. High protein. Surprisingly filling.

3. Tuna Protein Plate

Protein: ~33g
Calories: ~220

1 full can tuna in water (25g protein)
2 tablespoons Greek yogurt instead of mayo
Mustard, salt, pepper (spicy brown mustard also works well)

Serve with cucumber slices or eat straight.

4. Protein Smoothie (Light Version)

Protein: 30–35g
Calories: ~250

1 scoop whey or plant protein
1 cup unsweetened almond milk
Handful frozen berries
Ice

Keep it simple. Skip nut butters to stay under 300 calories.

QUICK TIP: If you really love peanut butter in your smoothie (like I do!), try PB2 powdered peanut butter. Its only 60 calories for 2 tablespoons and adds another 8G of protein to your healthy snack.

5. Egg White & Turkey Roll-Ups

Protein: ~31g
Calories: ~240

1 cup liquid egg whites (26g protein)
3 slices lean turkey breast

Scramble the egg whites and wrap in turkey slices.

Soft, easy to digest, and very GLP-1 friendly.

6. Grilled Chicken Snack Box

Protein: ~35g
Calories: ~280

4 ounces grilled chicken breast
Raw bell peppers or cucumbers
Mustard or hot sauce

It’s basically mini meal energy without full-meal calories.

7. Protein Pudding (No Sugar Added)

Protein: ~30g
Calories: ~240

1 scoop chocolate protein powder
¾ cup Greek yogurt
Splash of almond milk

Mix until thick. Tastes like dessert.

8. Shrimp & Lemon Snack Bowl

Protein: ~30g
Calories: ~200

5–6 ounces cooked shrimp
Lemon juice
Sprinkle of salt and paprika

Very high protein. Very low calorie. Surprisingly satisfying.

9. Cottage Cheese + Smoked Salmon Bowl

Protein: ~34g
Calories: ~290

1 cup low-fat cottage cheese
2 ounces smoked salmon
Fresh dill or black pepper

High protein, balanced fats, and very blood-sugar friendly.

10. High-Protein Turkey Burger Patty

Protein: ~30g
Calories: ~270

4 ounces lean ground turkey (93–99%)
Seasoned and grilled

Eat alone or with mustard. Simple. Effective.

11. Rotisserie Chicken & Mustard Plate

Protein: ~34g
Calories: ~260

4 oz skinless rotisserie chicken breast
Dijon or spicy mustard

Simple. High protein. Low volume. Very GLP-1 friendly.

12. Nonfat Greek Yogurt + PB Powder

Protein: ~32g
Calories: ~240

1 cup nonfat Greek yogurt (20g)
2 tbsp powdered peanut butter (8g)
½ scoop whey (optional boost)

Creamy, dessert-like, and very filling without excess calories.

13. Lean Deli Turkey Stack

Protein: ~33g
Calories: ~220

6–7 slices extra-lean turkey breast
1 light cheese stick (6–7g protein)

Roll them up together for a savory, easy snack.

14. Protein Oatmeal (Light Version)

Protein: ~30g
Calories: ~290

½ cup dry oats
¾ scoop whey protein
Water or almond milk

Stir protein in after cooking for best texture.

15. Egg White Protein Scramble

Protein: ~30g
Calories: ~210

1¼ cups liquid egg whites
Salsa or hot sauce

Very high protein. Very low calorie. Extremely efficient.

16. Cottage Cheese + Protein Powder Blend

Protein: ~35g
Calories: ~270

1 cup low-fat cottage cheese (24g)
½ scoop vanilla protein powder

Blend for mousse texture. This one is sneaky powerful.

17. High-Protein Wrap (Low Carb)

Protein: ~32g
Calories: ~285

1 low-carb tortilla
3 oz grilled chicken
1 wedge light laughing cow or 1 tbsp Greek yogurt

Compact. Balanced. Easy to travel with.

18. Shrimp + Greek Yogurt Dip

Protein: ~31g
Calories: ~230

5 oz cooked shrimp
¼ cup Greek yogurt mixed with lemon + garlic

Feels fancy. Extremely lean. Great for evenings.

19. Lean Beef Snack Bowl

Protein: ~30g
Calories: ~290

4 oz 96% lean ground beef
Seasoned with taco seasoning
Serve over shredded lettuce

Very satisfying. Good iron boost too.

20. Protein Chia Yogurt Mix

Protein: ~30g
Calories: ~280

¾ cup Greek yogurt
½ scoop protein powder
1 tbsp chia seeds

Thick, pudding-like texture.

21. High-Protein “Adult Lunchable”

Protein: ~33g
Calories: ~295

3 oz grilled chicken
1 light string cheese
1 boiled egg white

Small portions. Big protein. Very easy to prep.

Why 30 Grams Matters (Especially on GLP-1)

When appetite is reduced:

You may eat fewer total meals
Protein intake can drop unintentionally
Muscle retention becomes more important

Hitting 30g in a snack helps:

Preserve muscle during weight loss
Support metabolism
Improve satiety
Reduce late-night cravings

And sometimes it’s easier to eat 30g in a snack than force a giant dinner.

Diet Compatibility

These snacks fit well with:

High-protein diets
GLP-1 supportive eating
Lower-calorie weight loss plans
Blood-sugar-friendly eating
Low-carb approaches

Most are also easy to modify for dairy-free or gluten-free needs.

Frequently Asked Questions

Is 30g of protein too much for a snack?

Not at all — especially if you’re eating smaller portions throughout the day. For many people, 25–40g per meal supports muscle retention and satiety.

Can I replace meals with these?

They can function as mini-meals, especially if appetite is low. Just ensure you’re meeting your overall nutrient needs.

What if I can’t tolerate dairy?

Focus on tuna, chicken, turkey, shrimp, or plant protein smoothies.

Final Thoughts

If you’re tired of 10-gram “high-protein” snacks that barely move the needle, this list changes the game.

30 grams of protein under 300 calories isn’t just possible — it’s practical.

Especially when every bite matters.

Better Health Collective Team

The Better Health Collective Team creates clear, research-supported guides on nutrition, wellness, and healthy living. Their mission is to simplify evidence-based information and make it practical, approachable, and easy to apply to everyday life.

A high-protein cabbage taco casserole fills the dish, baked with melted cheddar cheese, a dollop of sour cream, and fresh cilantro on top, with cilantro leaves in the background—perfect for a GLP-1 friendly meal.

GLP-1 Dinner Recipes · Low Calorie

A close-up of a high protein cinnamon roll baked in a blue ceramic mug, with cinnamon sprinkled on top. The mug is placed on a white cloth, and the soft, swirled pastry—made with creamy cottage cheese—looks warm and fresh.

Cottage Cheese · High Protein