High Protein Low Carb Snacks

Looking to shed a few pounds? Are feelings of starvation standing in the way of your dream weight goals? Does your crazy hustle bustle life make it hard to find time to prepare food? Do you ever deal with mid-morning food cravings by reaching for something quick and (of course) fattening? Want to get out of this never ending cycle?

Enter high protein low carb snacks:

High protein low carb snacks can be surprisingly quick and easy to prepare. They have all the nutritional benefits of high protein and help you to stay full for longer. They also give you stable energy levels helping you to feel great all day. Say goodbye to those food cravings and energy crashes.

==>Not sure how to lose weight? Check out our complete guide to starting a high protein diet.  

Here is a list of my favorite snack foods that take almost no time to prepare. I have arranged the list into different categories so that you don’t have to spend all afternoon searching for the foods you like.

Hard Boiled Eggs

Hard boiled eggs make a great snack option. You can eat them as a topping to a salad or you can enjoy them plain. They not only fill you up, they are also a great source of fuel. They take almost no time to prepare, and you can cook a whole batch that will last you the week. They are high in healthy fats, low in carbs and of course, high in protein. Eggs have all the essential amino acids you need making them a complete protein.

Here are some nutrition facts contained in 3.5 ounces/100g hard boiled eggs:

• Calories: 155
• Protein: 13 g
• Fat 11 g
• Carbs: 1.1 g

Don’t worry about egg’s bad reputation. Yes, they are high in cholesterol, however studies have shown that cholesterol that you get from your diet has little effect on your blood cholesterol. This means you are free to enjoy your eggs!

Another big advantage of hard boiled eggs is they are not fried in oil. The oil or butter in fried eggs contributes to the fat content and the overall calories.

Fish:

TUNA

Another easy high protein snack is tuna. In general, fish is a great source of protein. With a serving size of 100g you will get a giant 29g of protein. Tuna is packed with nutrients, including omega-3 fatty acids. It also gives you an abundance of high quality protein and vitamin D. Tuna provides you with a good source of long-chain omega-3 fatty acids making it good for your brain function and heart function. Tuna should be consumed in moderation however, as tuna contains a higher amount of mercury than other fish. Here are some nutrition facts about tuna (with a serving size of 3.5 ounces/100g):

• Calories: 130
• Protein: 29g
• Total Fat: 0.6g
• Carbs: 0g
• Fiber: 0g

CANNED SALMON

Salmon is packed with nutrients that promote overall health. What is particularly notable about salmon is it is great for your heart health. Canada’s Food Guide recommends eating at least two servings of low mercury, fatty fish, like salmon, per week. Also canned salmon offers you a cheaper and more convenient alternative to fresh salmon. Having canned salmon for lunch, or even as a snack will keep you full and energised for the entire afternoon. Salmon also has anti-inflammatory properties which improve your brain health.

Here are some nutrition facts for canned salmon, per 3.5 ounces/100g serving:

• Calories: 138
• Protein: 23g
• Total Fat: 5g
• Carbs: 0g

Vegetables

Although generally when we think of high protein, we think of animal based protein. However you can get a decent amount of protein from vegetables. They are also high in several other nutrients that can give you many health benefits. You can create quick vegetable snacks by creating salads or by eating them whole.

SPINACH

This leafy green superfood is packed with quality nutrients. 30% of the calories contained in spinach are high quality proteins. Spinach is also high in vitamins and minerals. Additionally spinach contains an antioxidant called alpha-lipoic acid. Alpha-lipoic acid has been known to increase insulin resistance and lower glucose levels. This makes it beneficial in managing diabetes. Spinach is also highly beneficial for your skin and bone health. If you want to use spinach as a snack food, it makes a great addition to salads or can be added to smoothies. Here are some nutritional facts included in 3.5 ounces/100g of raw spinach:

• Calories: 23.18
• Protein: 2.9g
• Total Fat: 0.3g
• Carbs: 3.6g
• Fiber: 2.2g

WATERCRESS

Another great high protein low carb vegetable is watercress. This humble plant is extremely high in antioxidants, which help protect you against chronic disease. If you are looking to include watercress in your snacks, you should avoid boiling it, since this will lower its antioxidant content. It would therefore be better in salads or smoothies. Watercress is known to benefit your heart while also lowering cholesterol. Here are some nutritional facts included in 3.5 ounces/100g of watercress:

• Calories: 11
• Protein: 2.3g
• Total Fat: 0.1g
• Carbs: 1.3g
• Fiber: 0.5g

ASPARAGUS

This nutrient dense low carb vegetable is high in protein. Asparagus is also high in fiber and vitamin K. Its high nutrient low calorie content has earned it a spot on the top-20 foods listed in the Aggregate Nutrient Density Index (ANDI). Here are some nutritional facts about 3.5 ounces/100g of asparagus:

• Calories: 20
• Protein: 2.2g
• Total Fat: 0.1g
• Carbs: 3.9g
• Fiber: 2.1g

Nuts 

Nuts make a great snack. They are a good source of plant protein. They are low in saturated fat and contain no cholesterol. The great thing about nuts is that they take almost no time to prepare. You can enjoy them plain, mix them together or add them to a salad to add a nutty flavour. It is important to note that if you are going to include nuts into your diet, you should make sure to only eat them unsalted, raw or dry roasted. 

BRAZIL NUTS

These humble seeds are not only high in essential nutrients, they are also a rich source of selenium, which is an essential mineral. Selenium helps your body’s immune health and metabolism. They are high in protein, healthy fats and essential minerals. Here are some nutritional facts included in 3.5 ounces/100g of brazil nuts:

• Calories: 660
• Protein: 14.4g
• Total Fat: 68g
• Carbs: 11.8g

PECAN NUTS

Pecans have many benefits. These nuts are high in fiber and low in net carbs. As part of a healthy lifestyle pecans are great for your heart health and have been shown to improve insulin sensitivity. Research indicates that pecans may help weight loss and maintenance.

Here are some nutritional facts included in 3.5 ounces/100g of pecan nuts:

• Calories: 691
• Protein: 9.2g
• Total Fat: 72g
• Carbs: 14g
• Fiber: 9.6g 

MACADAMIA NUTS

These calorie rich nuts are high in healthy fats, minerals and vitamins. Their high monounsaturated fats are known to improve heart health. Their low carb content are not likely to spike your blood sugar. They are also high in antioxidants which means they can help prevent diseases that result from cell damage from free radicals. Free radicals are unstable molecules that damage your cells.

Here are some nutritional facts included in 3.5 ounces/100g of macadamia nuts:

• Calories: 718
• Protein: 8g
• Total Fat: 76g
• Carbs: 14g
• Fiber: 9g 

ALMONDS

These tree nuts are popular the world over. The reason is simple. They have been proven to benefit your heart. They are also great for weight management. Almonds combine plant based protein, monounsaturated fats and fiber. They are also loaded with antioxidants which help your body fight aging, diseases and inflammation. They are also an exceptional source of vitamin E. Here are some nutrition facts about almonds. This is based on a  3.5 ounces/100g serving:

• Calories: 592
• Protein: 20.8g
• Total Fat: 52.4g
• Carbs: 20.8g
• Fiber: 10.8

CHIA SEEDS

These humble low calorie seeds are loaded with nutrients. They are high in antioxidants which can help slow down aging and prevent diseases like cancer. The great news about chia seeds is their high fiber content makes them great for weight management. This means your body only digests 1g of carbs per 1 ounce/28g serving. Another weight loss win is they expand in your stomach helping you to feel more full. Here are some nutritional facts included in 3.5 ounces/100g of chia seeds:

• Calories: 486
• Protein: 17g
• Total Fat: 31g
• Carbs: 42g 
• Fiber: 34g

FLAX SEEDS

Flax seeds have been valued for their health benefits for centuries. They are packed with nutrients. Just a tablespoon will give you a good portion of fiber (8-12% of the daily recommended dose), protein and omega-3 fatty acids. Since nearly all of the carbs in flax seeds are fibre, a non-digestible form of carbohydrates, they make an excellent low carb option. Flax seeds are also a great source of vitamins and minerals. If you don’t eat fish, flax seeds are your go-to source of omega-3 fatty acids. Here are some nutritional facts included in 3.5 ounces/100g of flax seeds:

• Calories: 534
• Protein: 18g
• Total Fat: 42g
• Carbs: 29g 
• Fiber: 27g

HEMP SEEDS 

Considered a superfood by some, hemp seeds offer you a range of health benefits. You can sprinkle them on salads or add them to smoothies. They are a rich source of protein, fiber, omega-3 and omega-6 fatty acids. They also benefit your heart, skin and joints due to their antioxidant content. Here are some nutritional facts about hemp seeds. Included in 3.5 ounces/100g of hemp seeds:

• Calories: 553.3
• Protein: 31.7g
• Total Fat: 50g
• Carbs: 8.7g 
• Fiber: 4g

PUMPKIN SEEDS

Pumpkin seeds contain large amounts of healthy fats, zinc and magnesium. This means they can potentially provide you with numerous health benefits. They are beneficial for heart health and prostate health. Their high levels of antioxidants means they can help reduce inflammation and can help protect your cells from free radical damage. Here are some nutritional facts about 3.5 ounces/ 100g of shell free pumpkin seeds:

• Calories: 446
• Protein: 19g
• Total Fat: 19g 
• Carbs: 54g 
• Fiber: 18g

Legumes

You might be surprised to learn how nutritious legumes can be. They are good sources of fiber, healthy carbohydrates, protein and vitamins. They are low in fat and are cholesterol free. They can be used as snacks by incorporating them into salads, soups and dips.

CHICKPEAS

Chickpeas are high in protein and fiber. They are surprisingly beneficial for increasing insulin sensitivity and reducing blood sugar when comparing them to other foods that are high in carbs. Eating chickpeas can reduce bad cholesterol levels. However, if you are on a high protein diet, don’t overdo the chickpeas as they are high in carbs. This will be based on your personal tolerance. Here are some nutritional facts included in 3.5 ounces/ 100g of chickpeas:

• Calories: 364
• Protein: 19g
• Total Fat: 6g 
• Carbs: 61g 
• Fiber: 17g

KIDNEY BEANS

These humble beans which are often eaten with rice have many health benefits. Since they are high in fiber, they can slow down the rate that sugar is absorbed into your blood. This means having lower blood sugar. Kidney beans are high in carbs, so you should try not to have high quantities. This is based on your personal tolerance. Here are some nutritional facts included in 3.5 ounces/ 100g of kidney beans:

• Calories: 333
• Protein: 24g
• Total Fat: 0.8g 
• Carbs: 60g 
• Fiber: 25g

PEANUTS

Peanuts are not nuts at all. They actually belong to the legume family. They are high in healthy fats and quality protein. They are also low in carbs making them great as part of a weight loss diet. In spite of their high calorie and fat content, they do not cause weight gain.

Here are some nutritional facts about a 3.5 ounces/100g serving:

• Calories: 576
• Protein: 26g
• Total Fat: 49.2g
• Carbs: 16.1g 
• Fiber: 8.5g

LENTILS

Lentils are a great source of high protein that can be incorporated into snacks. When compared to other foods they can help reduce blood sugar. They are an affordable high protein food that is relatively easy to prepare. Their folic acid, potassium and fiber content supports heart health. Here are some nutritional facts included in 3.5 ounces/100g of lentils:

• Calories: 116
• Protein: 9g
• Total Fat: 0.4g
• Carbs: 20g 
• Fiber: 8g

Dairy

GREEK YOGURT

Greek yogurt is different to regular yogurt. The reason is it is strained in order to remove the whey. Whey is a liquid that contains natural sugar and lactose. Greek yogurt offers you many health benefits such as improved bone health, reduced appetite, a boosted metabolism and more. This is all due to its high protein content. It is also good for gut health due to its probiotics. Here are some nutritional facts included in 3.5 ounce/100g portion of nonfat plain Greek yogurt:

• Calories: 59
• Protein: 10g
• Total Fat: 0.4g
• Carbs: 3.6g 
• Fiber: 0g

COTTAGE CHEESE

Cottage cheese is super healthy. It is not only high in healthy protein, it is considered a complete protein. This means it contains all the essential amino acids your body needs. It is also packed with many other essential nutrients. Its high protein low calorie content makes it perfect for weight loss and can be incorporated into a high protein diet. It is also great if you are looking to increase your muscle mass. Here are some nutritional facts about cottage cheese. This is based on a 3.5 ounce/100g serving of cottage cheese:

• Calories: 98
• Protein: 11g
• Total Fat: 4.3g
• Carbs: 3.4g 
• Fiber: 0g

Protein On The Go

As we all know life is busy and we don’t always have time to prepare meals, let alone healthy snacks. There are many healthy ready-made snack options that are high in protein and low in carbs.

PROTEIN BARS

Protein bars are an easy way to get significant amounts of protein with minimal effort. You can get store bought protein bars or make your own.  

Q&A

Here are a few frequently asked questions. If you have a burning question about high protein low carb snacks, feel free to ask us in the comments section. We will be happy to include your question in the post!

What are some high protein low carb snack foods

Some great high protein low carb snack foods are eggs, tuna, canned salmon, spinach, watercress, asparagus, almonds, Brazil nuts, pecan nuts, macadamia nuts, chia seeds, flax seeds, hemp seeds, pistachios, pumpkin seeds, Greek yogurt, cottage cheese, and protein bars.

Which vegetables have the most protein?

Vegetables that have high amounts of protein are spinach, watercress, asparagus, Chinese cabbage, and broccoli.

What legumes are high in protein?

Legumes that are high in protein are chickpeas, kidney beans, peanuts, and lentils.