Eating foods that are low in carbs and high in protein can help with weight loss, keep your appetite in check, preserve muscle, and manage blood sugar levels. Although there’s no strict definition of these diets, many people aim to eat fewer carbs and more protein overall.
A simple way to start adjusting your diet is by switching up your snacks. Look for snacks with high protein content by checking the nutrition label. Ideally, you’ll want foods that offer 10-20% or more of the daily protein value per serving and contain 5% or less of total carbohydrates.
Here are 16 high-protein, low-carb snacks that are healthy, satisfying, and support your wellness goals.
For instance, a 200-gram serving of low-fat Greek yogurt contains 19.9 grams of protein and only 7.88 grams of carbs. It’s also rich in calcium and phosphorus, which are good for bone health. Opt for plain Greek yogurt to cut down on sugar, and sweeten it naturally with fresh fruit.
An egg is another great option, providing 6.24 grams of protein with less than half a gram of carbs. Eggs are also a good source of choline, which supports memory, mood, and muscle control, along with nutrients like B vitamins and vitamins A and D. A hard-boiled egg with some seasoning makes for a quick and easy snack.
Nuts are full of healthy fats, protein, and antioxidants. Eating an ounce of nuts daily may lower the risk of heart disease. Try varieties like almonds or pistachios, both offering about 6 grams of protein per serving. Choose unsalted versions without added sugar, and pair with fruit for a balanced snack.
Cheese is another handy option, packed with protein, calcium, and B vitamins. An ounce of part-skim mozzarella has 6.89 grams of protein and less than a gram of carbs. Pair cheese with fruits or veggies for a nutritious snack.
Cottage cheese is a protein powerhouse, offering 24.2 grams per cup, and pairs well with fruit and nuts. Meanwhile, canned light tuna in water delivers 21.7 grams of protein per 3-ounce serving. Combine with Greek yogurt and seasoning for a tasty spread on crackers or lettuce.
Fish like salmon are rich in omega-3 fatty acids, promoting heart and brain health. Canned pink salmon packs 19.6 grams of protein. Mix with Greek yogurt or mayonnaise and some lemon juice, then spread on cucumber slices or toast.
Shrimp is another protein-rich seafood with 20.4 grams per 3-ounce serving. It offers a good amount of phosphorus and zinc, beneficial for immune health. Try dressing cooked shrimp with olive oil, garlic, and lemon for a refreshing snack.
Hemp seeds are another protein-rich food, boasting 9.48 grams per 3 tablespoons. They also provide important minerals and are easy to sprinkle on yogurt or salads. Similarly, pumpkin seeds are high in protein and contain important nutrients like zinc and magnesium.
Legumes such as edamame are high in protein, fiber, and a variety of vitamins and minerals. A cup of cooked edamame provides 18.4 grams of protein. Enjoy them steamed with a bit of sea salt.
For a quick protein boost, roll up slices of deli turkey with cheese and greens. A single slice of turkey offers 6.1 grams of protein. Choose options low in sodium without added sugar.
Dairy products like milk are also good for boosting protein intake. A cup of reduced-fat milk contains over 8 grams of protein. Integrate it into snacks with cereal, in smoothies, or paired with fruit.
If you’re looking for plant-based alternatives, soy milk and pea milk are excellent sources of protein. Unsweetened versions are recommended to avoid extra sugar.
Protein powders, such as whey or pea protein, are convenient for on-the-go nutrition. A scoop blended with milk and fruit makes a quick smoothie. Lastly, jerky is a portable snack high in protein. Be mindful of its sodium content and pair it with other whole foods.
Remember, while reducing carbs in your diet, don’t eliminate them completely. Carbs are essential as your body’s main energy source. Including nutrient-rich carbs, like fruits and whole grains, is crucial for a well-rounded diet.
Incorporating a mix of high-protein, low-carb snacks provides convenient options for any scenario. Combining both animal and plant-based foods enhances nutritional variety. Be sure to pair these snacks with other nutritious choices to support overall health and wellness.
