The Best High-Protein, Low-Carb Snacks To Keep You Satisfied
To all you keto and paleo folks in the world desperately searching for high-protein, low-carb snacks in a sea of carbs and sugar, we hear your cries and we're here to help. Finding high-protein, low-carb snacks isn't easy — especially when you’re in a hurry and in need of a quick pick-me-up.
However, snacking provides a lot of benefits, including boosts of energy, quicker recovery from exercise and activity, and even improved mood. To maintain your energy throughout the day, it’s important to snack in between meals.
Here’s what to know about carbs, as well as six high-protein, low-carb snacks that will keep you satisfied from morning to night.
Good Carbs vs. Bad Carbs
There are two main types of carbs: simple carbohydrates and complex carbohydrates. Complex carbohydrates — the “good,” healthy carbs — contain vitamins, minerals, and dietary fiber. Think of whole grains, vegetables, and beans.
Simple carbohydrates, on the other hand, can increase the risk of diabetes and heart disease, lead to high cholesterol, and contribute to weight gain. Examples include refined sugar, white bread, and other processed foods.
Even though both the paleo and keto diets emphasize lower carb intake, it's important to be aware of which carbs are healthier so you can make more informed decisions with your food. With that in mind, you should aim to stock your fridge and pantry with high-protein, low-carb snacks.
7 High-Protein, Low-Carb Snacks
High-protein, low-carb snacks are great go-tos anytime you need an energy boost between meals. Here are six guilt-free, healthy snacks to incorporate into your diet.
Tempeh
Similar to tofu, tempeh packs a punch with about 15 grams of protein per 3 ounces. With only 9 grams of both carbs and fat and 9 milligrams of sodium, you can enjoy tempeh without worrying about cheating on your diet.
An easy-to-prepare snack, tempeh is delicious roasted, sauteed, or even fried. Add seasonings or sauces to take this snack to the next level.
Edamame
Healthy and versatile, edamame is a great way to get in some extra protein. One cup of cooked edamame provides 16.9 grams of protein, 8.1 grams of fiber, and 15.8 grams of carbs, according to Nutrition Data.
The best part about edamame is that it often comes in prepackaged microwavable steamer bags that require zero prep time. Sprinkle some of your favorite seasoning and you’ve got a snack that is healthy and tastes incredible.
Almonds & Almond Butter
Almonds provide good amounts of vitamin E, magnesium, iron, and calcium. Plus, just one ounce of almonds provides 6 grams of protein and 2.5 grams of carbs. Not to mention, they’re easy to grab and take with you so you can enjoy a snack on a busy day.
If almonds are too plain for your taste, consider a spreadable version and enjoy almond butter to your heart’s content. Almond butter is a healthy, protein-packed replacement for peanut butter either on a sandwich or slathered onto apples or celery sticks.
Almond butter boasts 3.4 grams of protein, 3 grams of carbs, and 1.6 grams of fiber per tablespoon, making both almonds and almond butter filling, nutrient-dense high-protein, low-carb snacks.
Mozzarella String Cheese
String cheese provides multiple benefits, the first being that it’s fun to peel off into smaller strings. (Hey — adults don't get to play with food all that often, so we have to have fun when we can!) The second is that although string cheese isn’t the healthiest option (it’s still processed, after all), it’s a significantly healthier kid-approved protein snack than traditional chips and cookies.
A single piece of mozzarella string cheese provides 6.7 grams of protein and 1.6 grams carbs. It's the perfect snack to have in between meals or after a workout. For a protein-dense snack, Nutrition Advance suggests pairing two string cheeses with two hard-boiled eggs, a handful of nuts, and some fresh fruit.
Sunflower Seeds
Sunflower seeds are a great on-the-go snack for busy days. And while they’re certainly not at the top of our high-protein, low-carb snacks list, they’ve been linked to numerous health benefits like lowering risk of high blood pressure and heart disease, supporting the immune system, and boosting energy levels, according to WebMD.
A quarter cup of sunflower seeds contains 5.8 grams of protein and 7 grams of carbs, as well as the added benefit of iron and potassium for a more wholesome snack. With that said, unless you're somewhere it’s socially acceptable to spit out the shells, you may want to opt for the (significantly more convenient) de-shelled sunflower seed kernels.
Pigless Pork Rinds
For easy high-protein, low-carb snacks on the go, try our Pig Out Pigless Pork Rinds. Each bag is packed with 25 grams of plant-based protein, so not only are they vegan and vegetarian friendly, but they’re also super delicious and come in a variety of mouthwatering flavors. Just grab a bag of Pigless Pork Rinds and munch on them throughout the day.
Take Guilt-Free Snacking to the Next Level
By finding the right snacks, you can stay true to your diet, improve your health, and enjoy some delicious food. Admit it — you're already craving at least one of the snacks we discussed.
Finding the right snacks can be difficult for those on the keto and paleo diets, so stocking up on high-protein, low-carb snacks makes it easy to refuel on the go. With so much variety, your future snacking needs are taken care of.
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