High Protein Snacks for Weight Loss: Tasty and Satisfying

by Mara Welty April 02, 2024 7 min read

 High Protein Snacks for Weight Loss

To support a healthy weight, you must support a healthy body. This involves healthy eating in order to nourish your body with the macronutrients and micronutrients it needs to regulate metabolism, digestion, hormone levels and thermogenesis — a process that can increase calorie expenditure. 

Protein is an essential nutrient that plays arole in each of these processes and helps to curb hunger. As a result, many people wonder how to increase protein intake in their diets.

That’s why we’ve compiled a list of our favorite healthy recipes for high protein snacks — weight loss edition.

#1 Mini Egg Salad Sandwiches on Ezekiel Bread

Eggs are an excellent source of protein, boasting 6.3 grams of protein per egg. Paired with Ezekiel bread, which contains 6 grams of protein per slice, these bite-sized eats are a delicious way to increase your protein intake and support your weight management goals. 

To turn an egg salad sandwich into a small high protein snack, you can make mini sandwiches that you can seal in a plastic bag and take on the go.


  • 3 hard-boiled eggs
  • 2 tbsp mayonnaise 
  • 1 tsp dijon mustard
  • Salt and pepper to taste
  • Sliced Ezekiel bread
  • Lettuce leaves or tomato slices


Peel the hard-boiled eggs and finely chop them into small pieces. In a mixing bowl, combine the chopped eggs with mayonnaise, Dijon mustard, salt and pepper. Adjust the amount of mayo and mustard to achieve your desired consistency and flavor. 

If desired, add any additional ingredients to the egg salad mixture, such as: 

  • Diced celery
  • Chopped green onions
  • Fresh herbs

Toast the slices of bread and let them cool slightly. Spread a thin layer of the egg salad mixture onto each slice of bread. Then, use a sharp knife to cut the sandwiches into smaller, bite-sized pieces. You can cut them into halves, quarters or even smaller triangles, circles or squares. 

#2 Chicken Breast Skewers

One half of a chicken breast contains a whopping 26.7 grams of protein. For an easy high protein snack that you can grab when hungry, consider preparing chicken breast skewers for the week.


  • 2 boneless, skinless chicken breasts 
  • Wooden skewers 
  • Olive oil 
  • Salt and pepper 
  • Optional seasonings (such as garlic powder, paprika, cumin, or Italian seasoning)


Preheat your grill to medium-high heat or preheat your oven broiler. Cut the chicken breasts into bite-sized cubes or strips. 

Then, soak the wooden skewers in water for about 30 minutes to prevent burning. Thread the chicken pieces onto the skewers, leaving a little space between each piece. Brush the chicken skewers with olive oil and season with salt, pepper, and any optional seasonings you like. 

Grill the skewers for about five minutes per side, or until the chicken is cooked through and has grill marks. Serve the grilled chicken skewers with your favorite dipping sauce, such as barbecue sauce, tzatziki, or hummus, or enjoy them on their own.

#3 Greek Yogurt With Blackberries and Raspberries

Greek yogurt is relatively high in protein and requires very little preparation. A seven-ounce serving size of yogurt contains 19.9 grams of protein, as well as essential micronutrients like calcium, vitamin B12, vitamin A, selenium and zinc. Berries are also high in protein — for a fruit — with 1.5 to 2 grams per cup.


  • 1 cup Greek yogurt
  • ¼ cup blackberries and raspberries
  • Honey, to taste


It’s easy — add your toppings to the yogurt, mix and enjoy!

#4 Turkey Roll-Ups

Turkey roll-ups are protein-packed, convenient and nostalgic. Plus, one three-ounce serving of turkey delivers 25.6 grams of complete protein.


  • Sliced turkey breast
  • Sliced cheese, such as cheddar, Swiss, or provolone
  • Lettuce leaves
  • Tomato slices
  • Mustard or mayonnaise 
  • Toothpicks


Lay out a slice of turkey breast and place a slice of cheese on top of the turkey slice. If desired, add a lettuce leaf and a slice of tomato on top of the cheese. You can also spread a thin layer of mustard or mayonnaise on top of the lettuce or tomato. 

Starting from one end, tightly roll up the turkey slice with the cheese, lettuce and tomato inside. Secure the roll-up with a toothpick to hold it all together, and enjoy your high protein, low calorie snack.

#5 Handful of Almonds

Fast and simple, this one is for all the almond moms and plant based protein lovers out there. One ounce of almonds contains roughly 6 grams of protein and healthy fats, which despite common myths, can also help promote healthy weight management.

#6 Crispy Baked Fish Bites

You can’t go wrong with the type of fish you choose: salmon contains 61 grams of protein, while cod contains 41 grams of protein. After choosing your desired fish, you can bake some crispy fish bites for a quick and healthy snack. 


  • 1 lb fish filet
  • 1 cup breadcrumbs
  • ¼  cup grated parmesan cheese
  • 1 tsp paprika
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • Salt and pepper, to taste
  • 2 eggs, beaten
  • Cooking spray or olive oil


Preheat your oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper or lightly grease it with cooking spray. 

Cut the fish filets into bite-sized pieces, about 1-2 inches in size. In a dish, mix together the breadcrumbs, parmesan cheese, paprika, garlic powder, onion powder, salt and pepper. Then, in another shallow dish, beat the eggs. 

Dip each piece of fish into the beaten eggs, allowing any excess egg to drip off the fish. Then coat the fish pieces in the breadcrumb mixture, pressing gently to adhere the breadcrumbs to the fish. 

Place the coated fish bites onto the prepared baking sheet in a single layer, making sure they’re not touching each other. Lightly spray the tops of the fish bites with cooking spray or drizzle with a little olive oil. Bake in the preheated oven for about 15 minutes. Before taking them out, make sure the fish is cooked through and the breadcrumbs are golden and crispy.

#7 Beef Jerky

Three ounces of lean beef contain 24.6 grams of complete protein, and you can make your own beef jerky at home. 


  • 3 pounds of lean beef
  • 1 cup dark brown sugar
  • 1 cup soy sauce
  • 3 tbsp Worcestershire sauce
  • 1 tbsp smoked paprika
  • 1 tsp ground pepper
  • 1 tsp red pepper flakes
  • 1 tsp onion powder
  • ½ tsp garlic powder


Begin by slicing the meat into ⅛ to ¼-inch thick sections. Then, make the marinade by combining the brown sugar, soy sauce, Worcestershire sauce, smoked paprika, ground pepper, red pepper flakes, onion powder and garlic powder. 

Whisk to dissolve the ingredients and combine evenly.

Add the beef to the marinate and evenly coat each slice. Cover the bowl with plastic wrap and store it in the refrigerator for 12 hours.

Dry the meat by lining baking sheets with aluminum foil and adding a wire rack. Lay the meat atop the rack and place the baking sheets into an oven at 175 degrees Fahrenheit for three to four hours until fully dried. The jerky should be leather-like in appearance and chewy in texture.

#8 Lentil Hummus

Legumes like lentils stand out as exceptional sources of plant based protein and fiber. A half-cup of cooked lentils contains a little more than 9 grams of protein. For an easy, pre-prepared healthy snack, consider making lentil hummus.


  • 1 cup dried lentils
  • 3 cups water
  • 2 cloves garlic, minced
  • 3 tbsp tahini 
  • 3 tbsp lemon juice 
  • 2 tbsp olive oil 
  • 1 tsp ground cumin 
  • ½ tsp ground paprika 
  • Salt and pepper, to taste 
  • Toppings, such as olive oil, chopped parsley, paprika or sesame seeds


Rinse the lentils under cold water and remove any debris. In a medium saucepan, combine the rinsed lentils and water. Bring it to a boil over medium-high heat, then reduce the heat to low and simmer for about 15 minutes until the lentils are tender. 

Then, drain the cooked lentils and let them cool slightly. In a food processor or blender, combine the cooked lentils, minced garlic, tahini, lemon juice, olive oil, ground cumin, ground paprika, salt and pepper. Blend the ingredients until smooth and creamy. 

If the hummus is too thick, add a tablespoon of water at a time until you reach your desired consistency. Finally, transfer the lentil hummus to a serving bowl and drizzle with a little olive oil. Sprinkle with chopped parsley, paprika or sesame seeds for garnish, if so desired.

#9 Protein Shakes

If you find yourself less confident in the kitchen, a protein shake can be a convenient and nutritious alternative to these healthy recipes.  It provides a quick and easy way to fuel your body with essential nutrients, especially protein. One such option is the INVIGOR8 All-in-One Superfood Shake, which not only offers convenience but also packs a powerful punch of nutrition. 

Containing 20 grams of protein per serving, the INVIGOR8 shake provides a substantial amount of this essential macronutrient, which is crucial for muscle recovery and growth, as well as fat loss and overall body function. Additionally, with only 170 calories per serving, it can be a smart low calorie choice for those looking to lose weight while still prioritizing their protein intake.

Simply add a scoop to water, milk or a plant-based alternative, shake and sip!

For those aiming to slim down, discovering how to use protein powder for weight loss can transform your approach, offering creative and effective ways to meet your dietary goals.

INVIGOR8: Practical Protein Options

Nourishing your body with protein can help regulate your metabolism, help you lose weight and support your overall physical health. For an option that’s just as convenient as it is delicious, opt for INVIGOR8.

In addition to grass-fed whey protein, the INVIGOR8 All-in-One Superfood Shake contains added nutrients to support digestive, cognitive and immune health.If you're curious about what else goes into our shakes, our protein powder ingredients page offers a deep dive into all of the high-quality ingredients we use.

Shop our four delicious flavors — Triple Chocolate Brownie, Himalayan Salted Caramel, Natural Strawberry and French Vanilla — today. 

Additionally, you can explore our weight loss kit for a comprehensive approach to weight loss support. This kit combines our Superfood Shakes, Appetite Control Support, and Collagen Peptides to help guide your journey towards a healthier you.


  1. Healthline. 16 Delicious High Protein Foods
  2. Healthline. 30 High Protein Snacks That Are Healthy and Portable
  3. WebMD. Fruits With the Most Protein 

About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

The INVIGOR8 Weight-Loss Family

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