The 35 Best High-Protein, Low-Carb Snacks, According To Nutritionists
Pork rinds? Oh hell yes.
Women's Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us?
With pretzels, pita chips, and crackers pretty much off the menu, cutting down on carbs throws a serious curveball into your snack game. The key to not feeling grouchy when 3 p.m. rolls around: high-protein, low-carb snacks.
Before you miss those pita chips too much, know this: Low-carb snacks can come in handy if you're trying to reach or maintain a healthy weight. Why? “Lower-carb eating tends to eliminate highly-processed foods, like cookies, crackers, and other baked goods,” says Florida-based nutritionist Gabrielle Mancella, RD.
That said, low-carb eaters (especially those with healthy weight goals) need to make sure they consume enough protein, which helps repair and build metabolism-boosting muscle tissue, Mancella says.
That's exactly where high-protein, low-carb snacks come in.
Protein is super satiating and provides long-lasting fuel, so low-carb snacks that pack protein won't leave you hungry again in 20 minutes (which, be honest, those pretzels totally did).
Don't worry, high-protein, low-carb snacking is yummier than every right now, thanks to shifting diet trends (ahem, keto) and all of the new snacks popping up on store shelves as a result.
“I try to stick to a plant-based diet, so some of my favorite high-protein, low-carb snacks include carrots with peanut butter or celery and nuts and seeds,” says Mancella. (Even leftover chicken with a little tomato and balsamic glaze can be a perfectly good snack, if you eat meat, though.)
Whatever you’re hankering for, one of these 35 high-protein, low-carb snacks (all nutritionist-approved!) is sure to do the trick.
BRAMI Italian Snacking Lupini Beans Marinated Lupini Beans
BRAMI Italian Snacking Lupini Beans Marinated Lupini Beans
Lupini beans are buzzy right now, and these pickled, chewy beans from BRAMI offer loads of flavor (hellooo, Garlic & Rosemary), plus plenty of plant-based protein for virtually zero carbs.
They're a great snack if you're after plant-based protein but don't love crunchy bean snacks.
Per serving: 80 cal, 2 g fat (0 g sat), 7 g carbs, 0 g sugar, 520 mg sodium, 7 g fiber, 9 g protein
Blue Moose of Boulder Organic On-The-Go Hummus Cup Hummus Snack Cups
Blue Moose of Boulder Organic On-The-Go Hummus Cup Hummus Snack Cups
Single-serving hummus cups often come with crackers or pretzels, but you can make them lower in carbs by swapping in veggie sticks. Nutritionist Kelli McGrane, RD, loves Blue Moose of the Boulder brand, since it's low in sodium.
Per 1-pack serving: 140 cal, 6 g fat (0.5 g sat), 18 g carbs, 3 g sugar, 160 mg sodium, 5 g fiber, 4 g protein
Purely Elizabeth Blueberry Lemon Vibrant Oats Oat Cups
Purely Elizabeth Blueberry Lemon Vibrant Oats Oat Cups
"For a more filling snack, these Purely Elizabeth Vibrant Oat Cups are one of my favorites, since they’re easily portable and packed full of fiber-rich seeds and ancient grains," McGrane says. Cut the serving in half and add some nuts or nut butter to the mix to keep that carb-protein balance right.
Per 1-pack serving: 240 cal, 7 g fat (3 g sat), 35 g carbs, 6 g sugar, 160 mg sodium, 7 g fiber, 8 g protein
Siggi's Simple Sides Skyr With Almonds And Dried Cherries Yogurt Snack Packs
Siggi's Simple Sides Skyr With Almonds And Dried Cherries Yogurt Snack Packs
"If eating yogurt on its own isn’t appealing, these Simple Sides from Siggi’s are a great option," says McGrane, who likes that they're lower in sugar than similar products. Use just half the toppings to keep carbs lower.
Per 1-container serving: 200 cal, 8 g fat (3.5 g sat), 16 g carbs, 11 g sugar, 65 mg sodium, 1 g fiber, 15 g protein
Wild Friends Chocolate Coconut Peanut Buttter Flavored Peanut Butter
Wild Friends Chocolate Coconut Peanut Buttter Flavored Peanut Butter
"High in healthy fats, this flavored peanut butter is a tasty twist on traditional nut butters," says McGrane. The chocolatey, coconuty flavor makes it a great sweet tooth-satisfier that isn't loaded with sugar.
Spread it on apple slices or celery sticks.
Per 1-pack serving: 180 cal, 15 g fat (4 g sat), 10 g carbs, 5 g sugar, 30 mg sodium, 2 g fiber, 6 g protein
Laura's Lean Grass-Fed Beef Jerky Beef Jerky
Laura's Lean Grass-Fed Beef Jerky Beef Jerky
"Beef jerky is an easy on-the-run protein snack, but not all jerky is created equal," says Erin Palinsky-Wade, RD, author of Belly Fat Diet For Dummies. "I love Laura’s Lean Beef Jerky because it is made from organic beef and doesn't contain artificial additives or ingredients." It's a must-have for paleo eaters watching their carbs.
Per 1-pack serving: 80 cal, 1 g fat (0 g sat), 6 g carbs, 6 g sugar, 470 mg sodium, 0 g fiber, 11 g protein
Super Seedz Sea Salt Gourmet Pumpkin Seeds Pumpkin Seeds
Super Seedz Sea Salt Gourmet Pumpkin Seeds Pumpkin Seeds
"With a variety of flavors ranging from sweet to spicy, SuperSeedz pumpkin seeds are perfect for those who want a crunchy snack during the day," says McGrane.
With 15 percent of the RDI for iron and zinc, these seeds contain eight grams of filling protein for just 150 calories and eight grams of carbohydrates.
Per 1-pack serving: 150 cal, 13 g fat (2.5 g sat), 3 g carbs, 0 g sugar, 210 mg sodium, 2 g fiber, 8 g protein
Blue Diamond Almonds Pink Himalayan Salt Gourmet Almonds Flavored Almonds
Blue Diamond Almonds Pink Himalayan Salt Gourmet Almonds Flavored Almonds
Great for paleo, vegan, and keto eaters, "these almonds provide six grams of protein, equivalent to the amount in an egg, and healthy fat to help squash your cravings," says Bonnie Taub-Dix, RDN, author of Read it Before You Eat It—Taking You from Label to Table. "Boost the protein by pairing them with cheese."
Per 1-ounce serving: 170 cal, 15 g fat (1 g sat), 5 g carbs, 1 g sugar, 135 mg sodium, 3 g fiber, 6 g protein
Ripple Original Dairy-Free Greek Yogurt Alternative Dairy-Free Greek Yogurt Alternative
Ripple Original Dairy-Free Greek Yogurt Alternative Dairy-Free Greek Yogurt Alternative
"This single-serve yogurt has a great amount of protein and is the perfect option for people trying to go dairy-free while still getting that protein they need," says nutritionist Jessica Perez, RD. (It's also soy- and nut-free.)
Per 5.3-oz serving: 140 cal, 5 g fat (0.5 g sat), 10 g carbs, 6 g sugar, 40 mg sodium, 0 g fiber, 12 g protein
Biena Sea Salt Chickpea Snacks Roasted Chickpea Snacks
"One serving of these all-stars provides six grams of plant-based protein and is equally rich in fiber," says nutritionist Bethany Doerfler, RDN. They're a solid go-to for vegans and carnivores alike.
Per 1/4-cup serving: 130 cal, 4 g fat (0 g sat), 18 g carbs, 0 g sugar, 160 mg sodium, 6 g fiber, 6 g protein
Fage Total 0% Milkfat Greek Yogurt Greek Yogurt
Fage Total 0% Milkfat Greek Yogurt Greek Yogurt
"I love this yogurt's fluffier texture," says nutritionist Gabbi Berkow, RD, who pairs it with berries and nuts for a satisfying high protein, low-carb snack.
Per 6-oz serving: 90 cal, 0 g fat (0 g sat), 5 g carbs, 5 g sugar, 65 mg sodium, 0 g fiber, 18 g protein
SunButter No-Sugar-Added Sunflower Butter Sunflower Butter
SunButter No-Sugar-Added Sunflower Butter Sunflower Butter
"Sunflower seeds are such a great option for those navigating nut allergies," says nutritionist Desiree Nielsen, RD. "They're also high in energizing copper, in addition to magnesium, which soothes muscle contractions, balances blood sugar, and fights inflammation."
Per 2-tbsp serving: 210 cal, 18 g fat (2 g sat), 4 g carbs, 1 g sugar, 100 mg sodium, 2 g fiber, 8 g protein
Perky Jerky Jammin' Jamaican Turkey Jerky Turkey Jerky
Perky Jerky Jammin' Jamaican Turkey Jerky Turkey Jerky
"The great thing about jerky is that it takes a long time to chew, which slows you down and means you're less likely to overeat," says nutritionist Nora Minno, RD.
"This flavorful jerky packs in 11 grams of protein per 80-calorie serving and is perfect for satisfying savory cravings," she says. Eat up, paleo peeps.
Per 1-oz serving: 50 cal, 0.5 g fat (0 g sat), 8 g carbs, 7 g sugar, 360 mg sodium, 0 g fiber, 11 g protein
Justin's Classic Almond Butter Almond Butter
Justin's Classic Almond Butter Almond Butter
Grab a spoon or Mancella's go-to carrot sticks, dig into this all-natural almond butter, and consider yourself fueled up 'til dinner—without racking up the carbs.
Per 1.15-oz serving: 200 cal, 18 g fat (2.5 g sat), 6 g carbs, 1 g sugar, 0 mg sodium, 3 g fiber, 6 g protein
Sea Cuisine Wild Alaska Salmon Strips Pre-Cooked Salmon Strips
Sea Cuisine Wild Alaska Salmon Strips Pre-Cooked Salmon Strips
You don't even have to cook these salmon strips in order to get some fish in on your low-carb snacks, says nutritionist Jessica Perez, RD. Snack on pieces atop cucumbers or bell peppers.
Per 3-oz serving: 100 cal, 3.5g fat (0.5 g sat), 0 g carbs, 0 g sugar, 150 mg sodium, 0 g fiber, 16 g protein
Bulletproof Collage Protein Bites Protein Bites
Bite-sized protein bars can offer just as much satisfaction as the full-sized bars, says Perez. This one, from Bulletproof, is powered by collagen and a big hit amongst the keto crowd.
Per serving: 100 cal, 6g fat (3 g sat), 7 g carbs, 0 g sugar, 60 mg sodium, 2 g fiber, 6 g protein
In addition to being high in protein, "this product has one gram of sugar, no artificial ingredients or sugars, and is almost completely lactose-free," says Doerfler.
Per serving: 110 cal, 3 g fat (2 g sat), 2 g carbs, 1 g sugar, 25 mg sodium, 0 g fiber, 17 g protein
Krave Rosemary Lemon Turkey Stick Meat Sticks
Krave Rosemary Lemon Turkey Stick Meat Sticks
With plenty of protein and generally few carbs, meat sticks are great portable high-protein, low-carb snacks that omnivores can grab to go, says Berkow.
Per stick: 70 cal, 3 g fat (0.5 g sat), 4 g carbs, 2 g sugar, 220 mg sodium, 1 g fiber, 7 g protein
cruncha ma-me Lightly Seasoned Freeze-Dried Edamame Snack Dried Edamame
cruncha ma-me Lightly Seasoned Freeze-Dried Edamame Snack Dried Edamame
Soy is unique among plant proteins because it contains all the essential amino acids your body needs, says Berkow. Since a whopping eight out of its 10 grams of carbs come from fiber, you're guaranteed to feel satisfied with this vegan snack.
Per 1/4-cup serving: 130 cal, 4 g fat (0.5 g sat), 10 g carbs, 1 g sugar, 160 mg sodium, 8 g fiber, 12 g protein
Go Umami Orange Teriyaky Baked Tofu Bar Baked Tofu Bars
Go Umami Orange Teriyaky Baked Tofu Bar Baked Tofu Bars
"If you're looking for a high-protein, low-carb snack that's also plant-based, this is it," says Minno. Flavored tofu bars can pack in five grams of plant-based protein for just 60 calories.
Per serving: 60 cal, 3 g fat (0.5 g sat), 3 g carbs, 1 g sugar, 150 mg sodium, 2 g fiber, 5 g protein
30 Healthy Snacks That Can Help You Lose Weight
23 Snacks That Are Low In Sodium
35 Bedtime Snacks That Are Actually Healthy
The 45 Best Trader Joe's Snacks You Can Buy RN
