- High-protein snacks like strained (Greek-style) yogurt help you stay full between meals.
- Protein supports metabolism by preserving muscle and boosting calorie burn.
- Choose yogurt low in sugar and saturated fat, and add fiber-rich fruit or nuts.
Protein is everywhere these days. From bars to shakes to cereal, it seems every product is fortified with it. But not all protein-rich snacks are created equal. Some offer solid nutrition, while others come with extra ingredients that can work against your health goals—especially if weight loss is one of them.
So what’s the best pick? We asked dietitians to share the No. 1 high-protein snack for weight loss. Their answer: strained (Greek-style) yogurt.
What Makes It So Effective
Just one 6-ounce container of plain, nonfat strained (Greek-style) yogurt packs 18 grams of high-quality protein. “This substantial amount of protein promotes feelings of fullness, reducing the likelihood of overeating later in the day,” says Lauren Manaker, M.S., RDN, LD, CLEC, CPT.
Protein works in several ways to help you lose weight. First, it increases satiety, or how full you feel when you eat. But that’s only the beginning. Protein requires lots of energy to digest and absorb. So, your body burns more calories to process protein-rich foods than carbohydrates or fats. Last but not least, protein also helps maintain calorie-burning muscle for a faster metabolism.
And there’s more. Strained (Greek-style) yogurt also contains probiotics, live bacteria that support your gut and have also been linked to weight loss. And it boasts a robust nutrient profile (hello, calcium, magnesium, phosphorus and potassium!).
Strained (Greek-style) yogurt is great for weight loss on its own. However, for an even more satisfying snack, dietitians recommend pairing it with fresh fruit and a healthy fat, like chopped nuts, seeds or a drizzle of nut butter. Try mixing yogurt with blueberries as an excellent base. Or, make your own.
Shopping Tips
There’s certainly no shortage of options when it comes to strained (Greek-style) yogurt. However, nutrients can vary from brand to brand. Here’s what to look for.
- High in protein: Choose brands that pack 16 grams or more of high-quality protein, says Nicole Rodriguez, RDN.
- Low or no added sugar: Rodriguez recommends opting for a plain variety. However, if you’re an “on the fence” yogurt connoisseur, there are many brands with very low added sugar that may suit your taste. Stick to those with no more than 5 g of added sugar or less.
- Probiotics: These are good-for-your-gut bacteria. For the best bang, look for Lactobacillus and Bifidobacterium. Research reveals they may specifically help with weight loss. You’ll find them listed on the ingredient list.
- Little saturated fat: Like protein, all fats aren’t created equally. For optimal heart health, the 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat to a maximum of 10% of total calories. Rodriguez suggests choosing a brand that contains no more than 0.5 g of saturated fat per serving.
Tips for Weight Loss Snacks
“Snacks that support weight loss should mimic the same composition as meals that support weight loss,” says Rodriguez. “They should be anchored with high-quality protein and rounded out with a naturally fibrous food and heart-healthy (plant-based) fat.”
Here are a few other rules of thumb that can make your high-protein weight-loss snack work even harder for you:
- Focus on fiber: Fiber fills you up, so it may help you eat less. So, add some fiber-rich berries, pears or any of these other high-fiber fruits to your yogurt or smoothie. They’re also a great way to add natural sweetness.
- Lean on healthy fats: Fat is digested slowly, so it keeps you fuller for longer. Think healthy unsaturated fats from mix-ins like nuts, seeds, nut butters and even avocados.
- Be choosy about allergy-friendly alternatives: If dairy allergies are an issue, there are protein-rich plant-based strained (Greek-style) yogurt alternatives. Look for brands with at least 10 g of protein per serving. Just be cautious of the fat content, specifically saturated fat, which hangs out in coconut yogurt. Instead, opt for soy or oat-based yogurts fortified with a plant-based protein, like pea or soy.
Try These High-Protein Snacks
Our Expert Take
When weight loss is a goal, high-protein snacks can help you stay full and satisfied, especially strained (Greek-style) yogurt. It’s the top dietitian-approved high-protein snack to help you lose weight. Need help sifting through the plethora of options on store shelves? Look for one that’s low in saturated fat and added sugars. Or choose plain, unsweetened strained (Greek-style) yogurt and add your own healthy mix-ins like high-fiber fruits and a healthy fat, like chopped nuts. They’ll make your snack even more satisfying and delicious!
