5 Delicous & Easy High-Protein Summer Snacks for Weight Loss
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Introduction
I’m always searching for easy high-protein summer snacks—especially ones that don’t require turning on the oven (because who wants to do that in 90-degree heat?). These snack ideas are perfect whether you’re lounging by the pool, packing for a day out, or just need something satisfying to hold you over between meals. Simple, refreshing, and packed with protein, these easy high-protein summer snacks might just become your new go-tos.
I’ve also included a free snack plan for the week, with an ingredients list! Click here for the free printable plan, or grab it at the end of the post.
Table of Contents
- Chocolate Protein Pudding
- Cottage Cheese Cucumber Snack Plates
- Peanut Butter & Banana Rice Cakes
- Cucumber and Tuna Boats
- Strawberry Greek Yogurt Bowls
- High Protein Chicken Salad
- Edamame
- Built Puff Bars
- Buffalo Chicken Dip
- How To Build A Balanced Snacking Routine
- Free Printable Grocery and Snack List
- Final Thoughts
Here are 10 easy high-protein summer snacks for weight loss that you will want to make again and again:
1. Chocolate Protein Pudding
This chocolate protein pudding is one of my favorite snacks. It hits the spot when I’m craving dessert but still want to eat something nourishing. It is made primarily with raspberries, powdered peanut butter, and plant-based protein powder. This snack will help cure your chocolate cravings and refresh you during those hot summer days.
Click here for the recipe!
Macros: 300 kcal || 22g protein.
2. Cottage Cheese Cucumber Snack Plates
This recipe combines cottage cheese, cucumbers, and everything but the bagel seasoning to make an easy, refreshing snack. It only takes about ten minutes to make, and can be prepped in snack containers for park outings or errands. It’s one of those easy, high-protein summer snacks that just makes sense.
Recipe: Half a cucumber, 1/2 cup 4% cottage cheese, and 1/2 tbsp. of seasoning.
Macros: 130 kcal || 12g protein
3. Peanut Butter & Banana Rice Cakes
Rice cakes are criminally underrated for weight loss. There are limitless topping options for rice cakes. One of my favorites? Peanut butter and bananas, with a sprinkle of cinnamon. It combines sweet and savory, making it the perfect snack to satisfy cravings! I love this when I am craving something carby, but want to stay on track. It’s also one of those high-protein snacks that’s great before or after a workout.
Recipe: 1 rice cake, 1 tbsp. of natural peanut butter, 1/2 banana, and a sprinkle of cinnamon.
Look for a way to level up this snack? Try using a chocolate rice cake as the base!
Macros 190 kcal || 5g Protein
4. Cucumber and Tuna Boats
Tuna and cucumbers are a classic snack for weight loss. Fortunately, there are now a multitude of flavor options for tuna – making it a much less boring high-protein snack. One flavor option that has changed the game for me is sweet and spicy tuna. Paired with crisp cucumbers, this snack is protein rich and suprisingly satisfying. It’s perfect when you want a snack that is savory and light at the same time.
Recipe: 1/2 cucumber and 1 package of sweet and spicy tuna.
Macros 105 kcal || 17g Protein
5. Strawberry Greek Yogurt Bowls
Yogurt bowls are my forever favorite for an easy snack. They’re simple and customizable, and such a great way to sneak in protein. However, many yogurts are packed with sugar and extra calories, making them unhealthy. Picking a protein-packed yogurt option for your base is essential for keeping your snack healthy. I like to use Okios Triple Zero Yogurts (not sponsored—just love it!) or other similar brands, for the best macros. This is one of the easiest high-protein summer snacks that never feels boring.
Recipe: 1 Greek yogurt cup, 1/4 cup blueberries, 1/4 cup strawberries, and 1/4 cup granola.
Macros 210 kcal || 21g Protein
6. High-Protein Chicken Salad
This delicious chicken salad by Mrs. Estelle works great as a summer snack – or lunch! It’s easy to make and has the perfect balance of sweet and savory. . You can eat it plain, in lettuce wraps, or with a slice of low-calorie toast. It’s also a great make-ahead snack option.
Click here for the recipe
Macros: 287 kcals || 17g Protein
7. Edamame
Edamame is one of the most underrated, easy, high-protein summer snacks. You just toss it in the microwave and season however you want—salt, garlic powder, chili flakes, whatever your vibe is. Picsweet Farms is my go-to brand (again, not sponsored). This snack is quick and packed with plant-based protein.
Macros: 190 kcals || 17g Protein
8. Built Puff Bars
Built Puff Bar’s popularity is now on the rise. I’ll be honest—these bars had to grow on me. But after trying the brownie batter and cookie dough flavors, I get the hype. They both tasted more like dessert than your typical protein bar. Plus, they have excellent macros and are easy to pack!
Macros: 140 kcal || 17g Protein
9. Buffalo Chicken Dip
This easy snack by The Clean Eating Couple turns your favorite dip into a guiltless snack. Cottage cheese and Greek yogurt form the creamy base, while shredded chicken and buffalo sauce bring the flavor. You can make this a low-carb option by serving it with celery sticks.
Click here for the recipe
Macros 265 kcal || 29g Protein
10. Peanut Butter Yogurt Dip
This peanut butter yogurt dip by Healthy Fitness Meals is easy to make and only requires three ingredients -yogurt, peanut butter, and honey. It’s one of the easisest dips you can make. Serve this recipe with apples or strawberries and you are in for the perfect summer snack!
Click here for the recipe!
Macros: 113 kcals || 7g Protein
How To Build A Balanced Snacking Routine
Creating a smart snacking routine requires more than just grabbing what’s in front of you. You need to combine convenience and nutrition in a way that works for your lifestyle. I’ve rounded up a few quick tips so that you can stay consistent and get the most out of your high-protein summer snacks.
1. Focus on Protein
Protein keeps you full and will help reduce that urge to snack mindlessly. You’ll want to aim for 10+ grams of protein per snack, if possible. Avoid eating snacks with just carbs or veggies. Even though those snacks are low in calories, you’ll be hungry again in 30 minutes.
2. Pair With Fiber and Healthy Fats
To feel fuller longer, combine protein with fiber-rich fruits and veggies or healthy fats like nut butters, seeds, or avocado. For example, pair edamame with a sprinkle of sesame oil, or dip your apple slices in the peanut butter yogurt dip from above.
3. Prep Snack Options Ahead of Time
When you are busy and hungry, it’s easy to reach for the closest thing available. This is why I recommend packing and preparing snacks ahead of time. If your healthy options are readily available, you’re much more likely to eat them.
Free Printable Grocery and Snack List
Did you enjoy this post and want to try these snacks for yourself? Get my free printable checklist when you subscribe to my email list below!
Final Thoughts
Whether you’re chasing toddlers around, working from home, or trying to meet your fitness goals, easy high-protein summer snacks are essential. I hope you found a few new favorites in this list. These snacks help me stay energized, curb cravings, and enjoy eating healthy. No more plain veggies or mystery protein bars that taste like chalk.
If you’re on a weight loss journey or just want to fuel your body better during the summer months, having high-protein options on hand can make a huge difference. You don’t need fancy ingredients or hours in the kitchen—just a little planning and a handful of staples.
If you are a mom looking for more tips on weight loss, check out my post on how I lost 15 lbs postpartum! You’ll find realistic tips and plenty of motivation.
Let me know in the comments if you try any of these! Or if you have a go-to summer snack I didn’t mention, I’d love to hear it.
Until next time,
Lauren
