Carbohydrates have long been hailed as the body's primary fuel source, but low-carb diets like the Atkins diet and keto diet have made many people rethink their carb intake. It’s important to remember that not all carbs are created equal, and incorporating the right ones into your high-protein diet can be incredibly beneficial.

When it comes to carb consumption, recommended daily averages vary depending on factors such as age, activity level, and overall health. However, Dietary Guidelines for Americans recommend that carbohydrates make up anywhere from 45-65% of your total calories. However, if you're trying to consume fewer calories or reduce carbohydrate intake, focusing on foods that are high in protein or fiber can be a game-changer. Why, you ask? Well, protein and fiber are powerhouse nutrients that not only keep you feeling full and satisfied but also support healthy weight management.
Protein takes longer to digest compared to other macronutrients like carbohydrates and fats. When you consume protein-rich foods, your body needs more time and energy to break them down. Protein also can have an impact on modulating your satiety hormones such as ghrelin, which regulates hunger and fullness. Protein consumption can trigger the suppression of these hormones, sending signals to your brain that you’re satisfied and reducing your appetite. Including protein in your meals and snacks also helps with muscle mass and stabilizes blood sugar levels since protein has a minimal effect on blood sugar levels, when compared to carbohydrates. When your blood sugar levels are stable, you are less likely to experience rapid spikes and crashes that can lead to cravings and hunger. 

Many people who shift to a high-protein, low-carb diet, experience a whole new level of sustained energy throughout the day. Combining protein with low-carb options will keep you feeling satisfied for longer periods, preventing unnecessary snacking and overeating.

In this guide, we're here to unveil a variety of high-protein, low-carb foods that will keep you feeling full, energized, and on track with your dietary goals. 

Finding time to shop for low-calorie snacks can be challenging when you’re on a busy schedule. Luckily, services like Hungryroot offer healthy foods delivered right to your doorstep. With Hungryroot, you can say goodbye to the hassle of going to the grocery store. What sets Hungryroot apart is their personalized approach – take their quiz, share your nutrition goals, and get healthy snack and recipe recommendations curated just for you. Let Hungryroot take care of your high-protein, low-carb diet needs, so you can focus on living your best, on-the-go life!

Peanut Butter

Peanut butter is a fantastic option when it comes to high-protein, low-carb foods. Not only is it rich in protein, but it also offers a host of other nutritional benefits. Just two tablespoons of peanut butter contain around 8 grams of protein and 2 grams of dietary fiber, making it an excellent source of this essential filling macronutrient.

What makes peanut butter even more appealing is its versatility. You can incorporate it into your meals or enjoy it as a snack in various ways. Spread it on whole-grain bread or rice cakes for a quick and satisfying snack. Add a dollop to your smoothies or oatmeal for a boost of protein and flavor. You can even use it as a base for savory sauces or dressings, adding a unique nutty taste to your dishes.

Just be mindful of portion sizes when consuming peanut butter, as it is calorie-dense. Stick to recommended serving sizes to ensure you are getting the benefits without overdoing it. With its high protein content, versatility, and ability to fit into a low-carb diet, peanut butter is a delicious and nutritious addition to your high-protein, low-carb food options.

• Hungryroot’s Organic Creamy Peanut Butter

Greek Yogurt

When it comes to high-protein, low-carb foods, one superstar that deserves a standing ovation is Greek yogurt. Greek yogurt is not only delicious but also incredibly versatile, making it the perfect choice to keep you satisfied in between meals. A typical serving of Greek yogurt can provide about 15-20 grams of protein making it a muscle-building powerhouse. At the same time, it contains relatively low levels of carbohydrates, especially if you keep to low-sugar or plain flavors. 

You can incorporate Greek yogurt into your meals or enjoy it as a snack in various ways. It can serve as a base for smoothies, adding creaminess and a protein boost. You can also use it as a substitute for sour cream in savory dishes or as a topping for baked potatoes or tacos. Greek yogurt can be a delicious addition to your breakfast routine when combined with fresh fruits, nuts, or granola. It can even be used as a creamy ingredient in salad dressings or dips.

Apart from its protein and low-carb content, Greek yogurt offers additional health benefits. It is a good source of calcium, essential for bone health, and contains probiotics that support gut health. However, it's important to choose plain, unsweetened Greek yogurt to avoid added sugars. You can always sweeten it naturally with fresh fruits or a drizzle of honey.

Some of our favorite high-protein yogurt options include:

• Organic Plain Yogurt Cup

Almonds

Almonds are a fantastic choice for individuals looking for protein-packed food options that won’t break the carb bank. Not only are they delicious as a stand-alone snack, but they also offer an impressive nutritional profile. A handful of almonds provides about 2 grams of net carbs and 6 grams of protein, making them an excellent plant-based protein source. Additionally, almonds are high in dietary fiber which aids digestion and helps you feel full for longer.

Almonds can be enjoyed as a standalone snack or incorporated into a variety of meals and recipes.

They can be chopped or sliced and used as a topping for salads, yogurts, or roasted vegetables, adding a crunchy texture and nutty flavor. Ground almonds can be used as an almond flour substitute in baking, allowing you to create low-carb, high-protein versions of your favorite baked goods. Almond butter is another versatile option, which can be spread on whole-grain bread or used as a dip for fruits and low-carb crackers.

In addition to their high protein and low-carb content, almonds are a rich source of healthy fats, including monounsaturated fats, which can support heart health. Almonds are also packed with fiber, vitamins, and minerals, including a 50% daily serving of vitamin E and a 20% daily serving of magnesium.

• Daily Crunch Nashville Hot Almonds
• Hungryroot Superfood Almond Butter
• Califia Farms Almond Milk

Pumpkin Seeds

These small but mighty seeds pack a powerful nutritional punch. Just one ounce (28 grams) of pumpkin seeds provides approximately 5 grams of protein, making them an excellent plant-based protein source. Additionally, pumpkin seeds are low in carbohydrates, with a serving providing 10 grams of net carbs and 5 grams of dietary fiber.

The versatility of pumpkin seeds is another reason to incorporate them into your diet. They can be enjoyed as a convenient and nutritious snack on their own or combined with other nuts and seeds for added flavor and texture. You can roast pumpkin seeds with a sprinkle of salt or your favorite spices for a crunchy snack. They can also be added to trail mixes, granola bars, or homemade energy balls to boost their protein content.

For meals, pumpkin seeds can be sprinkled on top of salads, soups, or roasted vegetables to add a delightful crunch. Pumpkin seed butter is a delicious alternative to almond or peanut butter and can be spread on toast or used as a dip for fruits and vegetables. Additionally, ground pumpkin seeds can be used as a nutritious topping for yogurt, oatmeal, or smoothie bowls.

• Superseedz Sea Salt Pumpkin Seeds

Eggs

Eggs are a nutritional powerhouse and an excellent choice for those seeking high-protein, low-carb foods. A single large egg contains approximately 6 grams of protein and less than 1 gram of carbohydrates, making them a protein-rich option that won't spike blood sugar levels. Eggs are also rich in essential amino acids, vitamins, and minerals, making them a nutrient-dense food choice.

One of the great things about eggs is their versatility in the kitchen. Hard-boiled eggs are portable and convenient making them a satisfying snack between meals. Another popular way to incorporate eggs is by making egg bites or mini frittatas. These can be prepared ahead of time with your choice of vegetables, herbs, and protein, and make for a quick and delicious meal or snack option.

Eggs can also be scrambled, poached, or fried as a protein-rich addition to breakfast or brunch. Omelets and frittatas provide a great opportunity to include vegetables, cheese, and herbs for added flavor and nutrients. Eggs can also be used as a binding agent in baking recipes or as a topping for salads, grain bowls, or avocado toasts.

The versatility of eggs extends beyond traditional cooking methods. Egg whites can be whipped into fluffy meringues or used to make protein-packed smoothies. Egg yolks can be used to create creamy sauces and dressings like mayonnaise. Whether you enjoy eggs in their simplest form or get creative with recipes, they provide a satisfying and nutritious addition to any meal or snack.

• Vital Farms Pasture Raised Liquid Whole Eggs
• Vital Farms Pasture Raised Hard-Boiled Eggs
• Les Trois Petits Cochons Sous-Vide Spinach Feta Egg Bite
• Les Trois Petits Cochons Sous-Vide Broccoli Parm Egg Bite
• Les Trois Petits Cochons Sous-Vide Gruyere Prosciutto Egg Bite

Salmon & Tuna

Salmon, tuna, and other fish are excellent choices for high-protein, low-carb foods due to their impressive nutrient profiles. A 3-ounce serving of salmon provides approximately 22 grams of protein with negligible carbohydrate content, while tuna offers about 25 grams of protein per 3-ounce serving. Fish is not only packed with protein but also rich in omega-3 fatty acids, which are beneficial for heart health and inflammation reduction.

The versatility of salmon, tuna, and other fish allows for endless culinary possibilities. These fish can be grilled, baked, broiled, or even enjoyed raw in the form of sushi or sashimi. Incorporating fish into your meals can be as simple as marinating it in herbs and spices, then grilling or pan-searing it to perfection. You can pair your cooked fish with low-carb zucchini noodles or broccoli rice for a satisfying, healthy meal. For a quick and nutritious snack, canned tuna or salmon can be mixed with some Greek yogurt or avocado for a protein-packed spread.

Adding salmon, tuna, and other fish to your diet not only provides a substantial protein boost but also offers a range of health benefits. Whether enjoyed as a main course, in salads or as a snack, fish is a delicious and versatile option that supports a high-protein, low-carb lifestyle.

• Egg Harbor Seafood Atlantic Salmon Fillets
• Ultco Cold Smoked Sliced Salmon
• Hungryroot Smoked Poke Style Salmon
• Hungryroot Hot Smoked Roasted Salmon
• Egg Harbor Seafood Albacore Tuna Steaks
• Safe Catch Wild Ahi Tuna in Avocado Oil

Cheese

If you're a cheese lover, here's some good news: cheese and cheese sticks make for creamy, high-protein foods that are low carb and will keep you full. Cheese is not only incredibly delicious but also a great source of protein and essential nutrients like calcium and vitamin D. Whether you prefer the sharpness of cheddar, the creaminess of mozzarella, or the tanginess of cream cheese, there's a cheese variety to suit every palate.

String cheese sticks are a convenient and portable option for a high-protein snack on the go. They provide a quick protein boost, helping to keep hunger at bay. Additionally, cheese sticks are fun to eat and can be pulled apart into satisfyingly cheesy strings, making them enjoyable for both kids and adults.

So, whether you're slicing up cheese sticks for a quick bite or enjoying a bowl of cottage cheese with your favorite toppings, these cheese varieties offer a delicious way to add protein and excitement to your snacking routine.

• Roth Kase Creamy Cheddar Rounds
• Andrew + Everett Mozzarella String Cheese
• Grillies Original Grilling Cheese
• Roth Kase Creamy Gouda Rounds

Chicken, Beef, Pork, and Other Meats

Chicken, beef, pork, and other lean meats are excellent options for those seeking high-protein and very low-carb foods. These meats are known for their significant protein content and provide essential amino acids necessary for muscle growth and repair. A 3-ounce serving of chicken breast offers approximately 26 grams of protein with minimal carbohydrate content, while lean cuts of beef and pork provide around 22-26 grams of protein per 3-ounce serving.

The versatility of chicken, beef, pork, and other meats allows for a wide range of dish options. Chicken breasts can be grilled, baked, or pan-seared, while beef can be enjoyed in the form of steaks, ground beef, or roasts. Pork offers various cuts such as tenderloin, chops, and ribs, each offering its own unique flavors and textures. Incorporating these meats into your meals can be as simple as marinating, seasoning, and grilling them to perfection. They can be added to salads, stir-fries, or used as the main protein source in a variety of dishes.

When it comes to high-protein snacks, these meats can be enjoyed in the form of jerky or protein-packed wraps. By choosing lean cuts and incorporating them into a balanced diet, you can enjoy the benefits of high-quality protein while keeping your carb intake in check.

• Mighty Spark Ground Fajita Chicken
• Butcher’s By Roli Roti Chile Limon Chicken
• Hungryroot Spinach Feta Turkey Patties
• Rastelli’s Ribeye Steak
• Prevail Original Beef Jerky
• Mighty Spark Sea Salt + Pepper Chicken Snack Stick
• New Primal Buffalo Chicken Jerky Stick

Tofu

Tofu is another excellent choice for those seeking high-protein, low-carb foods, particularly for individuals following a vegetarian or vegan diet. Tofu is made from soybeans and is known for its impressive protein content. A half-cup serving of tofu provides approximately 10 grams of protein with only 2gr net carbs. Tofu is also rich in Iron, offering 36% of the daily recommended amount per serving.

Tofu can be prepared in various ways, such as grilling, baking, stir-frying, or even blending into smoothies. Firm or extra-firm tofu works well in recipes that call for a meat-like texture, while silken tofu is ideal for creating creamy sauces, dressings, or desserts. Tofu easily absorbs the flavors of marinades, spices, and sauces, making it a versatile ingredient that can be incorporated into a wide range of dishes.

Tofu can be added to stir-fries, salads, wraps, or Buddha bowls for an extra boost of protein. Tofu can also be crumbled and used as a replacement for ground meat in dishes like tacos or chili. For a quick and easy snack, you can enjoy cubed or sliced tofu with a dipping sauce or incorporate it into homemade protein-rich smoothies.

• Hungryroot Savory Spiced Tofu Bites
• Hodo Chinese 5-Spice Tofu Nuggets
• Hungryroot Braised Lemongrass Tofu Nuggets

Kale, Spinach, and Broccoli

Kale, spinach, and broccoli are fantastic choices when it comes to high-protein, low-carb foods that are packed with other essential vitamins and minerals. While these leafy green vegetables may not be as high in protein as animal-based sources, they are low-carb and provide a variety of other health benefits. 

In terms of protein content, kale contains approximately 8.4 grams of protein per 1 bunch (198 gr, raw), spinach offers around 10 grams of protein per 1 bunch (340 gr), and broccoli provides approximately 17 grams of protein per 1 bunch. These figures may vary slightly depending on the specific variety and preparation method.

These leafy greens can be enjoyed in a multitude of ways, both raw and cooked. Raw kale and spinach can be added to salads, and smoothies, or used as a base for green juices. They can also be sautéed, steamed, or stir-fried as a delicious side dish or ingredient in various recipes. Broccoli is incredibly versatile too and can be steamed, roasted, grilled, or added to soups and stir-fries. Another option is to add them to omelets, frittatas, or quiches for a nutritious breakfast or brunch. 

By incorporating kale, spinach, and broccoli into your diet, you can enjoy their rich nutritional profiles while maintaining a high-protein, low-carb eating plan. These vegetables provide a range of vitamins, minerals, and fiber, making them an excellent addition to any healthy and balanced meal.

• Earthbound Farm Organic Green Kale
• True Leaf Farms Baby Spinach
• Church Brothers Broccoli Florets
• Hungryroot Sweet Baby Broccoli
• Earthly Choice Riced Broccoli

Cottage Cheese

Cottage cheese is packed with protein and is low in carbs while offering a range of other health benefits. A typical serving of cottage cheese provides approximately 10-15 grams of protein and as little as 3 grams of carbs, making it suitable for those following a high-protein, low-carb diet.

Cottage cheese, like greek yogurt, is immensely versatile. It can be enjoyed on its own as a snack or incorporated into various meals. For a quick and satisfying snack, you can top cottage cheese with fresh, low-carb berries like blueberries and strawberries, nuts, or a sprinkle of cinnamon. It can also be used as a creamy component in salads, giving them a protein boost. Cottage cheese can be a nutritious addition to breakfast by pairing it with whole-grain toast or incorporating it into smoothies for added creaminess and protein.

Apart from its protein and low-carb content, cottage cheese is a good source of calcium, which is essential for maintaining healthy bones and teeth. Cottage cheese also contains beneficial bacteria known as probiotics, which can support gut health and digestion.

When choosing cottage cheese, opt for varieties that are low in sodium and avoid those with added sugars. Look for plain or lightly flavored options to keep the carbohydrate content minimal.

Incorporating High Protein, Low Carb Foods Into Your Routine

High protein, low-carb foods not only provide essential nutrients and promote satiety, but they also help maintain stable blood sugar levels, which is particularly important for individuals with diabetes or those looking to manage their weight. By opting for protein-dense, nutrient-rich foods like lean meats, fish, tofu, eggs, and legumes, combined with nutrient-dense vegetables and low-carb grains, you can create balanced meals that keep you energized and satisfied throughout the day.

However, it's crucial to be mindful of the potential risks of consuming excessive protein. While protein is essential for muscle growth and repair, consuming excessively high amounts can put stress on the kidneys. This is particularly relevant for individuals with pre-existing health conditions, kidney problems, or kidney disease. The kidneys play a vital role in filtering and eliminating waste products from the body, and a high protein intake can increase their workload, potentially leading to kidney damage over time. Therefore, it's important to maintain a moderate protein intake within the recommended guidelines and consult with a healthcare professional or registered dietitian for personalized guidance.

By striking a balance and choosing high-quality protein sources along with a variety of low-carb foods, you can create a well-rounded diet that supports your health goals. Remember to listen to your body's signals of hunger and fullness, and focus on incorporating a diverse range of nutrient-dense foods to meet your nutritional needs. 

Ready to ditch going to the grocery store and stock your kitchen with high-protein, low-carb foods? Hungryroot offers a comprehensive selection of healthy groceries delivered straight to your doorstep. But, Hungryroot doesn’t stop at just groceries. With over 2,000 chef-created recipes, you’ll discover a treasure trove of low-carb and high-protein dishes that’ll leave you craving for more. Take their personalized quiz to unlock snack and recipe recommendations tailored to your nutritional goals!