If you're trying to eat more protein, sometimes the meals aren't the hard part—it's everything in between.

You know you need more protein. You know it helps keep you satisfied and makes hitting your daily goals easier. But when 2 or 3 PM rolls around, suddenly you're staring into the pantry wondering what you can grab that isn't loaded with carbs or sugar.

I've got you!

These 5 easy low-carb, high-protein snacks are simple, delicious, and made with ingredients you can find at just about any grocery store. And because I know there are days when even making a "snack recipe" feels like too much work, I've added 3 ridiculously easy bonus protein snacks at the bottom.

Save this one—you'll want to come back to it!

1. Cottage Cheese Pizza Bowl

If you're craving pizza but want something with more protein and fewer carbs, this is SO good. It's warm, cheesy, satisfying, and takes just a few minutes to make.

Ingredients

• 1 cup 2% cottage cheese

• 1/4 cup shredded mozzarella cheese

• 6–8 pepperoni slices

• 2 tablespoons low-sugar marinara or pizza sauce

• Italian seasoning

• Optional: crushed red pepper flakes

Instructions

Add the cottage cheese and marinara to a small microwave-safe or oven-safe bowl and stir together.

Top with mozzarella, pepperoni, and Italian seasoning.

Microwave: Heat for about 60–90 seconds or until hot and melty.

Oven/Air Fryer: Heat at 375°F until the cheese is melted and bubbly.

Let it cool for a minute and dig in!

Approximate macros: 330 calories | 36g protein | 10g carbs | 16g fat

2. Buffalo Chicken Cucumber Bites

Crunchy, creamy, spicy and packed with protein. These are also great if you have leftover chicken in the refrigerator.

Ingredients

• 1/2 cup cooked shredded chicken

• 1 tablespoon buffalo sauce

• 1 tablespoon cream cheese or plain Greek yogurt

• 1 small cucumber

• Optional: ranch seasoning or green onion

Instructions

Mix the shredded chicken, buffalo sauce, and cream cheese or Greek yogurt together.

Slice the cucumber into thick rounds.

Spoon a little buffalo chicken mixture onto each cucumber slice.

That's it!

Approximate macros: 150 calories | 20g protein | 4g carbs | 6g fat

3. Peanut Butter Protein Yogurt Dip

This is the one for those afternoons when you're craving something sweet.

It tastes like a treat but gives you a nice boost of protein at the same time.

Ingredients

• 3/4 cup plain Greek yogurt

• 1 tablespoon peanut butter

• 1 scoop vanilla or chocolate protein powder

• Optional: a little zero-calorie sweetener

• Strawberries for dipping

• Optional: a few sugar-free or dark chocolate chips

Instructions

Mix the Greek yogurt, peanut butter, and protein powder until smooth and creamy.

If it's too thick, add a tiny splash of unsweetened almond milk.

Top with a few chocolate chips if you'd like and serve with strawberries.

Approximate macros: 300 calories | 35g protein | 16g carbs | 10g fatMacros will vary quite a bit depending on the protein powder and yogurt you use.

4. Turkey & Cheese Pickle Roll-Ups

No tortilla needed!

These take about two minutes to make and give you salty, crunchy and creamy all in one bite.

Ingredients

• 4 slices deli turkey

• 2 slices cheddar, Colby Jack, or your favorite cheese

• 2 pickle spears

• Mustard, optional

Instructions

Lay your turkey slices flat.

Place cheese over the turkey and add a pickle spear along one edge. Add a little mustard if you like.

Roll the turkey tightly around the cheese and pickle.

Leave them whole or slice each roll into smaller pieces.

Approximate macros: 220 calories | 25g protein | 3g carbs | 12g fat

5. Cottage Cheese Egg Salad Pepper Cups

Egg salad gets a high-protein makeover by replacing some of the traditional mayo with cottage cheese.

And putting it inside mini peppers gives you that crunch without crackers or bread.

Ingredients

• 2 hard-boiled eggs, chopped

• 1/4 cup 2% cottage cheese

• 1 teaspoon mustard

• Salt and pepper to taste

• Paprika or everything bagel seasoning, optional

• Mini bell peppers

Instructions

Mix the chopped eggs, cottage cheese, mustard, salt, and pepper.

Slice the mini peppers in half lengthwise and remove the seeds.

Spoon your egg salad into each pepper half and sprinkle with your favorite seasoning.

Approximate macros: 200 calories | 18g protein | 8g carbs | 10g fat

BONUS: 3 Protein Snacks That Require Basically ZERO Effort

Because sometimes we don't need another recipe. We just need to EAT THE PROTEIN. 😂

6. Greek Yogurt

Grab a container of high-protein Greek yogurt and a spoon.

That's the recipe. 😂

Look for one with around 15–20 grams of protein per serving. Add a few berries if you want something sweet.

7. String Cheese

Keep these in the refrigerator for those moments when you're hungry but don't have time to make anything.

One string cheese usually has around 6–7 grams of protein. Grab two and you've got an easy 12–14 gram protein boost.

8. Hard-Boiled Eggs

Boil a batch at the beginning of the week or buy them already cooked.

Two large eggs give you roughly 12 grams of protein, plus they're easy to grab on your way out the door.

Add some Everything Bagel seasoning and they're even better.

Protein Doesn't Have to Be Complicated

One thing I've learned through my own journey is that getting healthier doesn't have to mean making elaborate meals or eating "diet food."

Sometimes it's simply asking:

Where can I add a little more protein today?

A couple of eggs. Some Greek yogurt. Cottage cheese. Leftover chicken. A turkey roll-up.

Those little choices add up.

And for me, they became part of a MUCH bigger change.

My Journey With Weight, Energy & Ketones

When I entered my 40s, I didn't feel like myself.

My weight had climbed, but honestly, it wasn't even just about the number on the scale. My energy was gone. I was tired, struggling to get through my days, and I knew I didn't want to spend the next several decades feeling that way.

I eventually lost 70 pounds, but one of the biggest changes has been getting my ENERGY back.

Along the way, I started focusing on a lower-carb lifestyle, eating more protein, moving my body, and making choices that actually supported how I wanted to feel.

And one tool that has been incredibly powerful in my journey has been exogenous ketones.

I've been drinking ketones for years, and they became part of my daily routine long before most people even knew what ketones were.

For me, it's not about finding a magic drink that replaces healthy habits. I still pay attention to what I eat. I prioritize protein. I move my body. I work on sleep, hydration, stress, and all the other things that matter.

Ketones are a tool I use alongside those habits to support the energy and lifestyle I've worked so hard to create.

At 50, I don't want to simply weigh less.

I want the energy to travel.

I want to hike mountains.

I want to work, create, spend time with my family, chase big goals and actually have enough left in the tank to enjoy my life.

That's what this journey has really been about for me.

Curious About the Ketones I Drink?

If you've watched me talk about ketones and wondered what they are—or what they might feel like for YOU—the easiest way to start is with a sample pack.

[Try a K1 Ketone Sample Pack - HERE]

Start small, see how you feel, and remember: no single product replaces good nutrition, movement, sleep, or medical care. It's simply one of the tools that has played an important role in my own journey.

And if you found these snack ideas helpful, save this post and share it with someone who's always saying, "I need to eat more protein!"