What Snacks Are High in Protein but Low in Sugar?

October 27, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, most adults in the US consume more than the recommended limit of sugar daily, often from processed foods. For those looking to curb sugar intake and boost satiety, finding out what snacks are high in protein but low in sugar is a smart and effective strategy.

Quick Summary

This guide covers a wide range of easy-to-prepare and grab-and-go options, from dairy-based items like cottage cheese and Greek yogurt to plant-based choices like edamame and nuts. It provides a comprehensive list of delicious choices to help maintain energy levels without relying on added sugars.

Key Points

Prioritize Protein for Satiety: Snacks rich in protein promote a longer feeling of fullness, which helps in weight management and prevents overeating.
Keep Sugar Levels Stable: Choosing low-sugar snacks avoids blood sugar spikes and subsequent energy crashes, providing more sustained energy throughout the day.
Diversify Your Choices with Dairy: Plain Greek yogurt, cottage cheese, and cheese sticks offer simple, high-protein options rich in calcium and probiotics.
Embrace Plant-Based Alternatives: Roasted chickpeas, edamame, and nuts are excellent sources of plant protein, fiber, and healthy fats for a nutritious snack.
Go for Lean Meats and Fish: Beef jerky (low-sugar varieties), canned tuna, and hard-boiled eggs are convenient, portable, and naturally low in sugar.
Prep in Advance for Convenience: Batch-preparing snacks like hard-boiled eggs or homemade trail mix makes healthy, low-sugar options easily accessible during busy days.
Mix and Match for Flavor: Combine different textures and flavors, like pairing celery with nut butter or cottage cheese with salsa, to keep snacking interesting and satisfying.

Why Choose High-Protein, Low-Sugar Snacks?

Choosing snacks that are high in protein and low in sugar is a powerful way to support your overall health. Protein is known for its ability to increase satiety, helping you feel full and satisfied for longer periods. This can help prevent overeating and support weight management goals. Meanwhile, keeping sugar low helps stabilize blood sugar levels, preventing the energy crashes that often follow a sugary treat. A balanced snack can help sustain your energy, improve concentration, and fuel your body more efficiently. The combination of protein and fiber, found in many of these suggestions, further enhances this satiating effect.

Dairy-Based Snack Options

Dairy products are an excellent source of high-quality protein and are often low in sugar when chosen carefully. They are also packed with other nutrients like calcium.

Plain Greek Yogurt: Unlike its sweetened counterparts, plain Greek yogurt is low in sugar and packed with protein. Add a handful of fresh berries or a sprinkle of cinnamon for flavor. A single serving can contain around 17 grams of protein.
Cottage Cheese: This classic snack is a protein powerhouse and very versatile. Top a half-cup serving with fresh fruit like peaches or raspberries, or go savory with cucumber and fresh herbs. A half-cup of low-fat cottage cheese can have over 10 grams of protein.
String Cheese: For a quick, convenient snack, a single-serving mozzarella cheese stick provides a satisfying protein boost with very little sugar. Pair it with a few whole-wheat crackers for added fiber.

Plant-Based Snack Options

For vegetarians, vegans, or anyone looking to diversify their protein sources, these plant-based snacks are both delicious and nutritious.

Edamame: These immature soybeans can be steamed, boiled, or dry-roasted. They are an excellent source of plant-based protein and fiber. A half-cup serving provides around 9 grams of protein with minimal sugar.
Roasted Chickpeas: Craving something crunchy? Roasted chickpeas are a fantastic alternative to sugary chips. Toss them with olive oil and your favorite spices, then roast until crispy. They offer both protein and fiber for sustained energy.
Nuts and Seeds: Almonds, pistachios, pumpkin seeds, and chia seeds are all high in protein and healthy fats. Make a simple trail mix with unsalted nuts and seeds, or create a chia seed pudding with unsweetened almond milk for a make-ahead snack.
Hummus and Vegetables: Hummus, made from chickpeas, is a dip rich in protein and fiber. Pair it with fresh vegetables like carrots, bell peppers, or cucumber slices for a refreshing and satisfying snack.

Meat and Fish-Based Options

These savory options are ideal for on-the-go snacking and are naturally free of sugar.

Beef or Turkey Jerky: Look for low-sugar, low-sodium varieties of jerky, which offer a high-protein, convenient snack. A single ounce can provide a significant amount of protein.
Canned Tuna or Salmon: These are excellent sources of protein and omega-3 fatty acids. Enjoy a packet of tuna or salmon with cucumber slices or on whole-grain crackers.
Hard-Boiled Eggs: A classic for a reason, hard-boiled eggs are portable, easy to prepare in advance, and a complete protein source. One large egg contains about 6 grams of protein.

Comparison of Popular High-Protein, Low-Sugar Snacks


Snack Item	Typical Serving Size	Protein (g)	Sugar (g)	Key Benefits
Plain Greek Yogurt	1/2 cup	~17	~6	Probiotics, Calcium
Hard-Boiled Eggs	1 large egg	~6	<1	Complete protein, Portable
Roasted Chickpeas	1/2 cup	~6	~4	Fiber, Crunchy texture
Edamame (shelled)	1/2 cup	~9	<2	Plant-based, Fiber
Beef Jerky	1 oz	~9	<3	Convenient, Savory flavor
Cottage Cheese	1/2 cup	~12	~6	Casein protein, Calcium
Almonds	1 oz (23 nuts)	~6	~1.2	Healthy fats, Vitamin E
String Cheese	1 stick	~7	<1	Portable, Calcium

Quick and Easy Preparation Tips

Making healthy snacking a habit is easier with a little preparation. Here are a few tips to get started:

Batch Cook: Prepare a dozen hard-boiled eggs at the start of the week. Wash and chop vegetables for hummus dipping. Portion out nuts and seeds into small containers.
Create Your Own Trail Mix: Many store-bought trail mixes are loaded with added sugar. Customize your own with a mix of almonds, pistachios, pumpkin seeds, and a few dark chocolate chips.
Whip Up a Savory Parfait: Layer plain Greek yogurt with chopped cucumbers, tomatoes, and herbs like dill for a fresh, savory take on the classic parfait.
Combine and Conquer: Pair items to maximize both protein and fiber. Try celery with natural peanut butter or cottage cheese with a scoop of salsa.

Conclusion

Finding snacks that are high in protein but low in sugar is achievable with a bit of knowledge and preparation. From straightforward options like hard-boiled eggs and jerky to more creative combinations like savory Greek yogurt parfaits, there's a world of satisfying choices available. Prioritizing these snacks can help you manage your weight, maintain steady energy levels, and make healthier eating a more sustainable practice. By opting for whole foods and being mindful of ingredients, you can fuel your body effectively and feel great throughout the day. For more information on dietary choices for specific health needs, including managing blood sugar, consider consulting resources like the American Diabetes Association.

Frequently Asked Questions

Yes, but you need to read the labels carefully. Many protein bars are packed with sugar. Look for brands that specifically market as 'low sugar' or check the nutrition facts to ensure they have minimal added sugars and at least 15 grams of protein.

A protein shake with a scoop of whey protein powder and milk is an excellent option for athletes, offering a quick and efficient way to consume high-quality protein for muscle recovery with little to no sugar. Other options include a handful of nuts or beef jerky.

Absolutely. High-protein snacks are beneficial for weight loss because they help you feel fuller for longer, which can reduce overall calorie intake. Paired with exercise, protein helps preserve lean muscle mass during weight loss.

Start with a base of unsweetened Greek yogurt or a low-sugar plant-based milk. Add a scoop of unsweetened protein powder. For sweetness and fiber, include low-sugar fruits like a handful of berries instead of tropical fruits, which are often higher in sugar.

Most plain, raw, or dry-roasted nuts are naturally very low in sugar. You should always check the label, however, as many flavored or candied nuts and trail mixes have added sugars. Peanuts and almonds are great choices.

Roasted edamame, hummus with fresh vegetable sticks, or a cup of cottage cheese are all excellent vegetarian options. Tofu nuggets are another flavorful and protein-rich choice.

To avoid hidden sugars, always check the ingredient list for terms like cane sugar, corn syrup, high-fructose corn syrup, fruit juice concentrates, and honey. Also, look for products with 'no added sugar' claims on the packaging.