Snacking doesn’t have to derail your diet—when you choose high-protein, low-calorie options, it can actually help support weight loss. Protein-rich snacks keep you full longer, stabilize blood sugar, and help maintain lean muscle mass while controlling calories. Trader Joe’s has some surprisingly convenient options that fit this description. Trent Harrison, a weight loss coach, highlights two of his favorites that combine flavor, nutrition, and satiety: smoked salmon and buffalo jerky.
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1. Everything But the Bagel Seasoned Smoked Salmon
This smoked salmon is a protein powerhouse, providing 22 grams of protein for just 160 calories. “Put this over an English muffin for a quick, easy afternoon snack or even breakfast,” Harrison suggests. In addition to keeping you full, the salmon provides heart-healthy omega-3 fatty acids, which support cardiovascular health and reduce inflammation. Its low-calorie, high-protein profile makes it perfect for anyone following a calorie-controlled diet while still enjoying a satisfying snack.
2. Buffalo Jerky
Trader Joe’s Buffalo Jerky is another high-protein, low-calorie pick, with 8 grams of protein and only 90 calories per serving. It’s also extremely lean, containing just 0.5 grams of fat, making it a better option than many traditional beef jerkies. “If you don’t like beef jerky, try the buffalo jerky. This is the perfect combination between sweet and spicy,” Harrison says. Beyond protein, buffalo meat provides iron and zinc, essential for energy production and immune health. Its bold flavor makes it an easy snack to enjoy without adding unnecessary calories.
The bottom line
Both of these Trader Joe’s snacks prove that you don’t have to sacrifice flavor for nutrition. The smoked salmon delivers a hefty dose of protein along with omega-3 fatty acids, supporting heart health and keeping you satisfied for hours, while the buffalo jerky offers a lean, protein-packed punch with added minerals like iron and zinc to boost energy and immunity.
Whether you’re looking for a quick breakfast, a midday pick-me-up, or a portable snack for on-the-go, incorporating these options can help you stay full, curb cravings, and stick to your calorie goals without feeling deprived. With the right high-protein snacks, weight loss and sustained energy throughout the day become much more achievable.
