Eating low-carb, high-protein foods may help with weight loss, appetite regulation, muscle maintenance, and blood sugar management. There’s no firm consensus on what a low-carb, high-protein diet specifically means, but for many people it means reducing the amount of carbohydrates they eat each day and increasing their overall protein intake.
A good place to start when changing your diet to increase protein and decrease carbs is with snack foods. When buying snack foods, be sure to check the Nutrition Facts label. Choose foods that contain at least 10-20% of the Daily Recommended Value (DV) per serving of protein (this is considered a good to excellent protein source) and 5% or less of total carbohydrates per serving (this is considered low carb).
Here are 16 high-protein, low-carb snacks that are healthy, satisfying, and will help you reach your health goals.
A 200-gram (7-ounce) serving of low-fat Greek yogurt contains 19.9 grams of protein, 7.88 grams of carbohydrates, and 18 percent and 22 percent of the recommended daily intake of calcium and phosphorus, respectively, which are important for bone health. Opting for plain Greek yogurt will help keep your sugar intake to a minimum, while adding fresh fruit will naturally sweeten it.
One large whole egg contains 6.24 grams of protein, mostly found in the egg white, and less than 0.5 grams of carbohydrates. Plus, it provides 30% of your daily need for choline, which helps with memory, mood and muscle control. Egg yolks contain nutrients such as B vitamins, vitamin A, and vitamin D. For a quick snack, enjoy just a boiled egg sprinkled with your favorite seasonings.
Nuts contain healthy fats, protein, vitamins, minerals and antioxidant plant compounds. Eating one ounce of nuts daily may reduce your risk of cardiovascular disease. Try different nuts like almonds, which have 6.01 grams of protein and 6.12 grams of carbohydrates per ounce, or pistachios, which have 5.73 grams of protein and 7.71 grams of carbohydrates. Choose nuts with no added sugar and low or no salt, and pair them with fresh fruit for a balanced snack.
Cheese contains essential nutrients such as protein, calcium, phosphorus, and vitamin B. Studies have shown that eating cheese regularly reduces the risk of various health problems, including heart disease, diabetes, and dementia. One ounce of part-skim mozzarella cheese contains 6.89 grams of protein and less than 1 gram of carbohydrates. Combine cheese with fruits and vegetables for a balanced snack.
Low-fat cottage cheese is high in protein, with 24.2 grams per cup, and 9.48 grams of carbohydrates. It also provides 17 percent of your daily recommended intake of calcium, 26 percent of phosphorus, and other essential nutrients. Mix cottage cheese with fresh fruit and sprinkle with nuts for a flavorful snack.
Canned light tuna in water has 21.7 grams of protein and zero carbohydrates per 3-ounce serving. Fish like tuna contain healthy omega-3 fats that help reduce the risk of heart disease, and the omega-3 fat found in fish called docosahexaenoic acid (DHA) helps keep your brain functioning normally and efficiently. Mix tuna with Greek yogurt and seasonings and spread on whole-grain crackers or lettuce leaves for a quick snack.
In addition to containing healthy fats and protein, fish like salmon also contain other important nutrients: Canned pink salmon, for example, contains 19.6 grams of protein, zero carbohydrates, 13 percent of the daily recommended intake of choline, 61 percent of vitamin D, and 18 percent of calcium. For a quick snack, mix canned salmon with plain Greek yogurt or mayonnaise and lemon juice and spread the mixture on cucumber slices or whole-grain toast.
A 3-ounce serving of shrimp contains 20.4 grams of protein and less than 0.5 grams of carbohydrates. It also provides 16% of the recommended daily intake of phosphorus and 14% of zinc, nutrients that support immune health. Shrimp is a great seafood choice, as it is low in mercury, as are salmon and canned light tuna. For a quick snack, coat cooked shrimp in olive oil and garlic, chill in the refrigerator and serve with a squeeze of lemon.
Hemp seeds are rich in protein and healthy fats. They contain natural plant compounds called polyphenols and terpenoids that have antioxidant and anti-inflammatory properties. Three tablespoons of shelled hemp seeds contain 9.48 grams of protein and 2.6 grams of carbohydrates.
Hemp seeds are rich in nutrients such as phosphorus (40% of the RDI), zinc (27% of the RDI), and magnesium (50% of the RDI), a mineral involved in over 300 bodily reactions, including muscle and nerve function and blood pressure control. Sprinkle hemp seeds on yogurt or enjoy them as a healthy snack.
Pumpkin seeds are also a high-protein seed, containing 8.45 grams of protein and 4.17 grams of carbohydrates per ounce. These contain more than 20% of the recommended daily intake of minerals such as zinc, magnesium and copper, which are involved in energy production, connective tissue and maintaining the immune and nervous systems. Make a trail mix by combining pumpkin seeds, nuts and dried fruit.
Beans, including edamame (young soybeans), are rich in protein, fiber, and vitamins and minerals, including the B vitamins, iron, and phosphorus. Beans contain antioxidants that help prevent cell damage and fight disease. One cup of cooked edamame beans contains 18.4 grams of protein and 13.8 grams of carbohydrates. Steamed edamame beans sprinkled with sea salt make a protein-packed snack.
Deli slices of turkey rolled up with cheese and greens make an easy protein snack. One 28-gram serving (about 1 ounce) of low-sodium deli sliced turkey has 6.1 grams of protein and less than 1 gram of carbohydrates. Look for turkey that is minimally processed, low in sodium, and has little to no added sugar or preservatives.
Although the Dietary Guidelines for Americans recommend including milk and other dairy products as part of a healthy diet, approximately 90% of Americans do not consume enough dairy products, which are rich in protein, vitamins, and minerals. For example, one cup of low-fat milk contains 8.23 grams of protein, 12 grams of carbohydrates, 14 percent of your recommended daily intake of vitamin D, and more than 20 percent of your recommended daily intake of calcium, phosphorus, and vitamin A. Add milk to your snacking routine by enjoying it with whole-grain cereal, blending it into a smoothie, or pairing it with fruit.
Not all plant-based milk alternatives are the same, but soy milk and pea milk stand out for their protein content. These alternatives are great options for people with allergies or intolerances to cow’s milk. Plain soy milk is not listed in the United States Department of Agriculture (USDA) nutrition database.
However, one cup of sweetened soy milk contains 7.99 grams of protein and 9 grams of carbohydrates. Conversely, one glass of unsweetened pea milk contains 7.99 grams of protein and zero carbs. Both are rich in calcium and vitamin D. When choosing milk, look for ones that have little or no added sugar and are fortified with vitamins and minerals.
Many protein powders, such as whey, casein, and pea protein, are specially formulated to provide a good amount of protein per serving while keeping carbohydrates to a minimum. The USDA Nutrient Database states that 1/3 cup (32 grams) of unbranded whey protein powder contains 25 grams of protein and 2 grams of carbohydrates. For a snack, mix protein powder with water or unsweetened milk and fruit for a quick and easy smoothie.
When choosing jerky, look for ones that are high in protein (about 10 grams or more per serving) and have little to no sugar. The USDA Nutrient Database states that unbranded beef jerky (1 ounce or 28.35 grams) contains 9.41 grams of protein and 3.12 grams of carbohydrates, while pork jerky (42 grams) contains 13.9 grams of protein and 4.62 grams of carbohydrates.
Jerky is generally a high sodium food. It’s best to limit your jerky intake and mix it with a variety of whole foods, such as vegetables, fruits and nuts, for a more balanced and nutritious snack.
Cutting down on carbohydrates does not mean eliminating them completely. Carbohydrates are the main source of energy for the body’s cells, tissues and organs. Nutrient-dense carbohydrates like fruits, legumes and whole grains are essential and should be part of a balanced diet. Here are some tips to help you increase the protein and reduce the carbohydrates in your diet:
- Choose lean animal proteins such as lean beef, chicken, turkey and fish.
- Include plant-based proteins like tofu, tempeh, and legumes like lentils and beans.
- Keeping handy, high-protein, low-carb foods on hand, like Greek yogurt, hard-boiled eggs, nuts, and canned tuna, are great for quick snacks and meal prep.
- Include low-carb veggies in your meals and snacks, such as leafy greens in smoothies or omelets, or veggie sticks with seasoned yogurt or bean dip.
- Cut back on sugary snacks and drinks and opt for water, unsweetened drinks, and naturally sweet snacks like fruit.
- Focus on whole, unprocessed foods for a well-balanced diet.
- Consider using protein powder in your smoothies, drinks, and yogurt bowls, especially if you’re having trouble meeting your protein needs.
Incorporating a variety of high-protein, low-carb snacks into your diet ensures there are convenient options for any occasion. From on-the-go items like nuts and cheese to quick-to-prepare options like canned fish and deli turkey, there’s something for everyone. Incorporating both animal- and plant-based options creates a balanced approach to nutrition.
Don’t forget to combine these snacks with other nutrient-rich food groups, like fruits and vegetables, to further support your overall health and wellness goals.
