16 High-Protein, Low-Carb Snacks To Try

When it comes to snacking, finding options that align with both high-protein and low-carb goals can seem daunting. However, the variety available might pleasantly surprise you. These snacks are not just nutritious but also incredibly satisfying—perfect for busy days or leisurely afternoons. By combining animal-based and plant-based options, you can achieve balanced nutrition with ease.

16 High-Protein, Low-Carb Snacks

The Benefits of High-Protein, Low-Carb Foods

Eating snacks rich in protein and low in carbs has been linked to several health benefits. These include supporting weight management, regulating appetite, preserving muscle mass, and maintaining steady blood sugar levels. While there isn't a universal definition of what qualifies as "low-carb" or "high-protein," many people aim to simply reduce daily carbohydrate intake while increasing protein consumption.

A straightforward way to begin this dietary shift is by reassessing your snacks. When choosing packaged options, pay close attention to the nutrition facts label. Look for foods that provide at least 10-20% of the daily value (DV) for protein per serving, as this is considered a good or excellent source. For carbohydrates, aim for snacks with 5% DV or less per serving to keep your intake low.

Top 16 Snack Options

Here’s a curated list of high-protein, low-carb snacks that are both delicious and nourishing:

1. Greek Yogurt

Packed with nutrients, a 200-gram serving of low-fat Greek yogurt contains 19.9 grams of protein and just 7.88 grams of carbs. Its richness in calcium and phosphorus supports bone health. For a natural sweetness, top plain Greek yogurt with fresh fruit instead of relying on pre-flavored varieties.

2. Hard-Boiled Egg

A simple yet powerful snack, one large egg provides 6.24 grams of protein and less than half a gram of carbs. Choline is used for brain health, and vitamins like A, D, and B-complex are in the yolk, so it’s a nutrient-dense choice. Add a dash of seasoning to elevate its flavor.

3. Nuts

Almonds, pistachios, and other nuts deliver healthy fats, plant protein, and antioxidants. For instance, a one-ounce serving of almonds provides 6.01 grams of protein and 6.12 grams of carbs. To minimize sodium and sugar, choose unsalted and unsweetened varieties.

4. Cheese

Cheese is a powerhouse of protein, calcium, and B vitamins. An ounce of part-skim mozzarella, for example, offers 6.89 grams of protein and less than a gram of carbs. Pair it with fresh vegetables or fruit for a balanced snack.

5. Cottage Cheese

Low-fat cottage cheese boasts 24.2 grams of protein and just 9.48 grams of carbs per cup. Mix it with berries or nuts for a flavorful and satisfying treat.

6. Canned Tuna

With 21.7 grams of protein and zero carbs per 3-ounce serving, tuna is a protein-packed option. Combine it with Greek yogurt and spices to create a spread for crackers or lettuce wraps.

7. Canned Salmon

A 3-ounce serving of canned pink salmon delivers 19.6 grams of protein and is carb-free. It’s also rich in omega-3 fatty acids, vitamin D, and calcium. Blend it with lemon juice and Greek yogurt for a refreshing dip.

8. Shrimp

Shrimp is an excellent source of lean protein, offering 20.4 grams per 3-ounce serving and virtually no carbs. Marinate cooked shrimp in olive oil and garlic for a flavorful, ready-to-eat snack.

9. Hemp Seeds

These nutrient-dense seeds provide 9.48 grams of protein and 2.6 grams of carbs per 3-tablespoon serving. Sprinkle them on salads, yogurt, or smoothies for a crunchy, nutritious boost.

10. Pumpkin Seeds

With 8.45 grams of protein and 4.17 grams of carbs per ounce, pumpkin seeds are a mineral-rich snack. Combine them with dried fruit and nuts to create a trail mix.

11. Edamame

One cup of cooked edamame offers 18.4 grams of protein and 13.8 grams of carbs. Steam and sprinkle with sea salt for an easy, nutrient-packed snack.

12. Turkey Roll-Ups

Roll deli turkey slices with cheese and leafy greens for a low-carb, high-protein bite. Each ounce of turkey contains 6.1 grams of protein and negligible carbs. Choose minimally processed, low-sodium options for optimal health benefits.

13. Cow’s Milk

A cup of reduced-fat milk provides 8.23 grams of protein and 12 grams of carbs. Enjoy it with whole-grain cereal, in smoothies, or paired with fruit for a versatile snack.

14. Soy Milk or Pea Milk

Unsweetened versions of these plant-based milks deliver about 7.99 grams of protein and minimal carbs per cup. They’re excellent alternatives for those with dairy allergies or preferences.

15. Protein Powder

Blend protein powder with water or milk for a quick shake. A 32-gram serving of whey protein powder offers 25 grams of protein and just 2 grams of carbs. Add fruits for extra flavor and nutrients.

16. Jerky

Opt for jerky with high protein content and minimal additives. A one-ounce serving typically contains around 10 grams of protein and 3-4 grams of carbs. Pair it with fresh veggies or nuts for a more balanced snack.

Tips for Enhancing Your Snack Routine

  • Incorporate lean animal proteins like chicken, turkey, and fish.
  • Experiment with plant-based options such as tofu and legumes.
  • Keep ready-to-eat items like eggs, nuts, and yogurt on hand.
  • Add low-carb vegetables like cucumber or spinach to snacks and meals.
  • Limit sugary snacks and beverages, opting for water or unsweetened alternatives.

A Balanced Approach to Nutrition

Including high-protein, low-carb snacks in your diet doesn’t mean eliminating carbohydrates altogether. Nutrient-dense carbs like whole grains, fruits, and legumes remain essential for energy and overall health. By incorporating a mix of animal-based and plant-based snacks, you can support your wellness goals without sacrificing variety or flavor.

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