When meals get smaller, snacks can help you get enough protein. These 5 snacks are small, simple, and quick. Each one is under 150 calories and has 9 to 17 g of protein. All the ingredients are sold in most US grocery stores.
Serving size: 1 snack, as listed below. Each snack makes 1 serving.
Why These Work on GLP-1
- Small portions. Each snack fits in a small bowl or on a small plate.
- Protein in every one. Dairy, eggs, soybeans, or fish give 9 to 17 g of protein per snack.
- Low in fat. Four of the 5 snacks have about 4 g of fat or less.
- Little or no cooking. Most take under 5 minutes. The eggs can be boiled ahead, and the edamame needs a quick microwave.
1. Cottage Cheese With Blueberries
Serving: 1 small bowl. Per serving: 103 calories, 14.3 g protein.
- 1/2 cup low-fat (1%) cottage cheese (113 g)
- 1/4 cup fresh blueberries (37 g)
- Spoon the cottage cheese into a small bowl.
- Top with the blueberries. Eat right away.
2. Warm Edamame
Serving: 1 small bowl. Per serving: 94 calories, 9.3 g protein, 4.1 g fiber.
- 1/2 cup cooked (78 g) shelled edamame, from frozen
- A pinch of salt
- Put the edamame in a microwave-safe bowl with 1 tbsp water (15 ml).
- Cover and microwave for 2 to 3 minutes, until hot. Drain.
- Add a pinch of salt.
Serving: 1 small bowl. Per serving: 104 calories, 17.4 g protein.
- 3/4 cup plain nonfat Greek yogurt (170 g)
- 1/2 tsp ground cinnamon (1.3 g)
- Stir the cinnamon into the yogurt.
- Eat cold. Add a few drops of vanilla extract if you like.
4. Hard-Boiled Egg and Mozzarella Stick
Serving: 1 small plate. Per serving: 149 calories, 13.1 g protein.
- 1 large hard-boiled egg (50 g)
- 1 part-skim mozzarella string cheese stick (1 oz / 28 g)
- Peel the egg and cut it in half.
- Serve with the cheese stick.
This is the highest-fat snack on the list, with about 10 g of fat. Choose another one if fat bothers your stomach.
5. Tuna Cucumber Bites
Serving: 1 small plate, about 12 cucumber slices. Per serving: 73 calories, 13.2 g protein.
- 2 oz canned light tuna in water, drained (57 g)
- 1 tbsp plain nonfat Greek yogurt (15 g)
- 1/2 medium cucumber, cut into about 12 slices (100 g)
- A squeeze of lemon juice, optional
- Mix the tuna, yogurt, and lemon juice in a small bowl.
- Spoon a little onto each cucumber slice.
A standard 5 oz can gives about 4 oz (113 g) of drained tuna. That is enough for 2 servings.
Nutrition Per Serving
| Snack | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Cottage cheese + blueberries | 103 | 14.3 g | 8.4 g | 1.3 g | 0.9 g |
| Warm edamame | 94 | 9.3 g | 6.9 g | 4.1 g | 4.1 g |
| Cinnamon Greek yogurt | 104 | 17.4 g | 7.2 g | 0.7 g | 0.7 g |
| Egg + mozzarella stick | 149 | 13.1 g | 1.3 g | 9.8 g | 0 g |
| Tuna cucumber bites | 73 | 13.2 g | 4.2 g | 0.7 g | 0.5 g |
Values are calculated from USDA FoodData Central (SR Legacy) for the ingredients above. Salt, vanilla, and lemon juice are not included. Brands vary, so check your labels.
Tips
Storage
Hard-boiled eggs keep in the fridge for up to 7 days in the shell. Mixed tuna keeps for up to 2 days in a covered container. Cooked edamame keeps for up to 3 days.
Meal prep
Boil 6 eggs at the start of the week. Portion cottage cheese and Greek yogurt into small covered containers. Keep a bag of frozen edamame in the freezer. Then a snack takes 1 to 3 minutes.
How to use these snacks
- Eat one snack between small meals, a few hours apart.
- Eat slowly and stop when you feel full.
- Pair a snack with water or tea.
Want a full small breakfast? Try our Protein Greek Yogurt Bowl for Small Appetites. For more ideas and a simple plate guide, see our GLP-1 friendly recipes guide.
FAQ
Are protein snacks useful on GLP-1 medication?
Small protein snacks can help on days when meals are small. Each snack here is under 150 calories. Ask your doctor or a registered dietitian what fits your needs.
Which snack has the most protein?
The cinnamon Greek yogurt has the most, with 17.4 g of protein and about 104 calories, based on USDA data for plain nonfat Greek yogurt.
Can I prepare these snacks ahead?
Yes. Boil eggs and portion yogurt or cottage cheese ahead of time. Mix the tuna up to 2 days before. Cut the cucumber the day you eat it.
This content is for informational purposes only and is not medical advice. Talk to your doctor or a registered dietitian about your nutrition while on GLP-1 medication.
