Ultimate List Of 44 High-Protein, Low-Carb Foods

Amp up the protein in your diet with these foods.

garlic ginger shrimp

Even when I’m not on a specific diet, I try to keep my meals pretty balanced. I’m not anti-fat, anti-carbs, or anti-meat in general, but I do like to eat everything in moderation. By tracking my food intake, I’ve gotten to know which foods keep me in that balanced state…and which foods don’t. It’s been really good to know this ultimate list of 44 high-protein, low-carb foods, and I want to share it with you!

Knowing these foods will help to keep you on track with your diet plans. It’s great for losing weight, but also equally important for maintaining weight. It’s will be especially helpful to those of you on a low-carb diet (or, no-carb Keto diet) to understand the ultimate list of 44 high-protein low-carb foods.

Once you know the foods on the list, check out our SkinnyMs. recipes containing each ingredient. We have so many recipes, we’re sure to have one that will suit your mood!

1. Eggs

There’s so much to love about the incredible, edible egg. Each egg boasts 6 grams of protein and only 1 gram of carbs. It’s the perfect way to start your day off right, and it makes an incredible snack option. Crustless Vegetable Quiche has 11 grams of protein per every delicious serving.

2. String Cheese

Cheese might be high in fats, but it has almost no carbs at all. Using cheese as a snack is a great way to load up on protein – about 6 grams – while consuming zero carbs.

3. Greek Yogurt

We love using Greek yogurt as a healthy alternative to sour cream, heavy cream, or butter. It’s has balanced amount of fats and is high in fiber while bringing 12 to 15 grams of protein and only 11 to 15 grams of carbs.

4. Milk

There are a lot of anti-dairy proponents out there, and this one isn’t an option for you if you’re going dairy-free. But, an eight-ounce serving of milk provides 8 grams of protein and 13 grams of carbs.

5. Cottage Cheese

This snack has a slow-digesting casein protein, which means you’ll stay fuller for longer. In addition, you’ll get 28 grams of protein for every 6 grams of carbs. Start your day off with this Cottage Cheese Breakfast Bowl for a protein-packed breakfast.

6. Almonds

Nuts make a great snacking choice because they have an equal amount of protein and carbs. You’ll get 6 grams each of protein and carbs for every one-ounce serving. Snack away my friend!

7. Homemade Peanut Butter

I love to add peanut butter to celery sticks as a snack. Peanuts have the highest protein content of any nut, and you’ll get 4 grams of protein for ever tablespoon of peanut butter. While it is high in calories, you’ll only consume 3.5 grams of carbs.

8. Pistachios

These low-calorie nuts are the choice for dieting snackers around the globe. They won’t break the calorie bank but they’ll deliver 3 grams of protein and 5 grams of carbs for every 30 nuts.

9. Pumpkin Seeds

Pepitas are one of my favorite additions to salads these days. In addition to their heart-healthy omega 3 fatty acids, pepitas have 3 grams each of protein and carbohydrates per tablespoon.

10. Cashews

Cashews may be expensive, but they’re sweet and tasty. You can turn them into dairy-free cheese, too! Each serving gives you 5 grams of protein and 9 grams of carbs.

11. Walnuts

Another nut that’s delicious on its own or when added to salads or dips. You’ll earn yourself only 3 grams of carbs and 14.4 grams of protein for every serving.

12. Black Beans

Black beans are one of our favorite ingredients – they’re chock full of antioxidants and fiber, and they’re a great source of plant-based protein. Every cooked cup has 15 grams of protein and 41 grams of carbs.

13. Fava Beans

These broad beans become crunchy when you roast them or soft when you cook them. They are low in calories and high in fiber. In addition, they bring along 7 grams of protein and 16 grams of carbs.

14. Chickpeas

Chickpeas are another bean that’s filled with protein. Every half-cup has 20 grams of protein compared to 50 grams of complex-carbohydrates derived from fiber.

15. Lentils

Lentils are a perfect meat replacement because they’re chock full of plant-based protein. Each half-cup serving has 9 grams of protein to 20 grams of carbs. They’re also high in fiber, which can help lower cholesterol and keep your blood sugar down.

16. Lima Beans

This relatively unknown bean happens to be super good for you. It only has 20 grams of carbs per half-cup serving, but it also has 7 grams of protein.

17. Edamame

You may know this bean from the appetizer section of your Asian menu, or you may have had edamame hummus before. This is the perfect low-carbohydrate snack, with each half cup serving providing only 14 grams of carbs as compared to its 26 grams or protein.

18. Seitan

Seitan is a gluten protein made from wheat. It’s a vegetarian patty alternative to tofu and some people like it better because it’s higher in protein. Each three-ounce serving has 9.5 grams of carbohydrates and 18 grams of protein.

19. Tofu

This vegan ingredient contains all the essential amino acids (just like meat), making it a complete protein. Each serving contains only 1.5 grams of carbohydrates but has 8 grams of complete protein.

20. Soy Milk

You don’t have to stop at edamame and tofu – drink soy milk for a protein boost. Each serving has 8 grams of protein and 3 grams of carbs (just choose the no-sugar added kinds).

21. Tempeh

This fermented-soybean product is a great meat replacement. Every 3 ounces has 9 grams of carbs to 19 grams of protein. Try this Maple Glazed Tempeh with Quinoa and Kale for the ultimate super food packed meal.

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Chef Lindsay

Lindsay D. Mattison is a professional chef, recipe developer, and food writer. After graduating from Cascade Culinary School, Lindsay worked as the executive chef of a farm-to-table restaurant in Bend, Oregon. She is passionate about using local, organic ingredients and loves teaching home cooks how to incorporate seasonal food into their diet. While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to create beautiful meals for her family. She lives with her husband in Colorado, where she enjoys the trials and errors of gardening.

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