Many of us have experienced this: You start a healthy weight loss plan with the best intentions, determined to make nutritious food choices. However, before long, you find yourself reaching for sugary or salty ultra-processed snacks, which are high in empty calories and can derail your progress. Rather than opting for potato chips or cookies, why not choose an equally delicious but more satisfying high-protein, low-carb snack?
Benefits of High-Protein, Low-Carb Snacks for Weight Loss
Food cravings and hunger pangs can challenge even the strongest willpower, jeopardizing your weight loss goals. Opting for high-protein, low-carb snacks can help you stay on track and satisfied without feeling deprived.
These snacks can support weight loss for several reasons:
- Satiety: Protein is a key nutrient that helps you feel full, decreasing the chances of overeating. Research indicates that high-protein diets can promote weight loss.
- Lean Muscle Development: When paired with exercise, protein aids in the development of lean muscle.
- Fat Conversion: Low-carb foods encourage your body to convert stored fats into energy, thereby aiding in weight loss.
What Are High-Protein, Low-Carb Snacks?
There isn't an exact ratio of carbohydrates to protein for an ideal high-protein, low-carb snack. However, Lauren Manaker, MS, RDN, a dietitian on our Medical Expert Board, suggests aiming for at least 3 grams of protein and fewer than 12 grams of carbs per snack.
While protein and carbohydrates are important, they're not the only macronutrients to consider when selecting the best high-protein, low-carb snacks for weight loss. It's also essential to consider calories, fat, and fiber.
Toby Amidor, MS, RD, CDN, FAND, an award-winning nutrition expert, recommends limiting weight loss snacks to 125-150 calories. Additionally, they should contain at least two of these nutrients—fiber, healthy fats, and protein—to help you stay satiated longer, as "[these macronutrients] take longer to digest or get through the gut, helping keep you feeling full," says Amidor.
To help you get started, we've compiled a variety of delicious, dietitian-approved high-protein, low-carb snacks. For more healthy eating tips to support your weight loss journey, be sure to check out The Best Healthy Snacks for Weight Loss.
Cottage Cheese
Serving size: 1/2 cup low-fat cottage cheese
Carbs: 4.7 grams
Protein: 12 grams
Cottage cheese is an excellent source of protein and calcium and is low in carbohydrates, making it an ideal snack for weight loss. Enjoy it on its own or pair it with low-carb fruits like raspberries (7 grams of carbs per 1/2 cup), strawberries (5 grams of carbs per 1/2 cup), or cantaloupe (6 grams of carbs per 1/2 cup) for added flavor and nutrients.
Plain Greek Yogurt
Serving size: 7-ounce container
Carbs: 8 grams
Protein: 20 grams
"Plain Greek yogurt provides 15–17 grams of high-quality protein per 6-ounce serving, depending on the brand," says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. "The protein helps you stay fuller longer, while the probiotics (good bacteria) in yogurt can aid in gut health. Greek yogurt also provides calcium. If you're aiming to lose weight, consider using Greek yogurt as a base for dips, smoothies, and even in baked goods to increase protein content while keeping calories low."
Hard-Boiled Eggs
Serving size: 1 large egg
Carbs: 0.5 gram
Protein: 6 grams
Hard-boiled eggs make an excellent high-protein snack to keep you satiated throughout the day. "Eggs are beneficial for weight loss because they are high in choline, which helps support metabolism," says Ashley Harpst, RD, owner of Go for the Gold Nutrition.
Lauren Manaker notes that "the U.S. Dietary Guidelines hasn't restricted cholesterol in the food you eat for many years and recommends eggs as part of a healthy diet, so you can feel confident choosing eggs for your family—and eating the yolks!"
Try sprinkling them with Everything But The Bagel seasoning or simply salt and pepper for added flavor.
Beef Jerky
Serving size: 1 ounce
Carbs: 3 grams
Protein: 9 grams
"Beef provides you with 10 essential nutrients, including high-quality protein," explains Goodson. "One ounce offers 10 grams of protein along with zinc, vitamin B-12, selenium, and other nutrients. Beef jerky is a fantastic on-the-go protein source that helps keep you satisfied longer after eating. Plus, it doesn't need to be kept hot or cold, making it the perfect snack solution for road trips, gym bags, and desk drawers!"
Pistachios
Serving size: 1 ounce (49 kernels)
Carbs: 8 grams
Protein: 6 grams
"Pistachios are a nutritional powerhouse and one of the lowest-calorie nut options!" says Caroline Thomason, RD, CDCES. "One ounce of pistachios contains 160 calories, 3 grams of fiber, and 6 grams of protein. They are low in carbohydrates and provide a great energy source, especially for those who are conscious of their blood sugar levels."
Turkey & Cheese Roll-Up
Serving size: 1 slice turkey + 1 slice cheddar cheese
Carbs: 2 grams
Protein: 13 grams
Cheese and turkey roll-ups make for a delicious and satisfying snack that's low in carbs but high in protein. The combination of lean turkey and cheese provides essential amino acids and calcium. This snack helps maintain energy levels throughout the day and can be easily prepared in advance.
Edamame
Serving size: 1/2 cup
Carbs: 7 grams
Protein: 9 grams
Edamame, or young soybeans, are an excellent choice for a satisfying snack that can be enjoyed hot or cold. Shelled versions are available in the freezer aisle and can be easily thawed and prepared, offering a high-protein, low-carb snack option.
Roasted Walnuts
Serving size: 1 ounce (14 halves)
Carbs: 4 grams
Protein: 4 grams
"Roasted walnuts are rich in ALA omega-3 fatty acids—often referred to as the 'good' fats that support overall health," says Manaker. "They also provide fiber and plant-based protein, offering a healthy balance of satiating nutrients. Walnuts can be added to various healthy snacks, such as trail mix, fruit salad, or yogurt."
String Cheese
Serving size: 1 stick
Carbs: 1 gram
Protein: 8 grams
You can enjoy cheese and still lose weight! Most hard cheeses are low in carbohydrates, and the key to finding one that's also high in protein is to look for those with low moisture content, as they typically have more protein per serving. If you love mozzarella, Amidor suggests snacking on a grab-and-go string cheese stick. For a well-balanced, filling, high-protein snack that's also low in carbs, consider pairing it with fresh pear slices.
Celery & Almond Butter
Serving size: 1 tbsp almond butter + 1 celery stalk
Carbs: 5 grams
Protein: 3 grams
For anyone aiming to lose weight, the idea of snacking on plain celery stalks might seem unappealing. While celery is nutritious and hydrating, it often needs a little something extra to be truly satisfying. A great way to enhance the flavor and boost the protein content of this snack is by adding a bit of almond butter.
A tablespoon of almond butter alone provides 3.36 grams of protein, which is just over 6% of your daily value, and contains about 3 grams of carbohydrates.
Canned Tuna Lettuce Wrap
Serving size: 3 ounces canned tuna + 1 tbsp mayo + lettuce
Carbs: 1 gram
Protein: 21 grams
Create a delicious tuna salad by mixing canned tuna with mayo, salt, pepper, and low-carb veggies like cucumbers and tomatoes. Serve it in a lettuce wrap for a nutrient-packed snack that offers a perfect balance of healthy fats and protein.
Pumpkin Seeds
Serving size: 1 ounce (85 seeds)
Carbs: 15 grams
Protein: 5 grams
Don’t overlook the weight-loss benefits of pumpkin seeds. A small handful can provide a satisfying crunch that helps curb potato chip cravings. This high-protein, low-carb snack also contains nearly 2 grams of fiber per ounce, which promotes feelings of fullness and can help prevent overeating.
Veggies with Hummus
Serving size: 2 Tbsp hummus + 1 celery stalk + 1/2 cup cucumber
Carbs: 8 grams
Protein: 3 grams
Amidor suggests choosing snack combinations that "provide both protein (plant or animal) and fiber." A fresh veggie platter with cucumbers, cherry tomatoes, and carrots dipped in hummus is an excellent high-protein, low-carb snack combo.
Almonds
Serving size: 1 ounce (23 almonds)
Carbs: 6 grams
Protein: 6 grams
Almonds are a nutrient-dense snack, offering a good amount of protein and healthy fats in each serving. They are also rich in vitamin E, magnesium, and contain 3.5 grams of fiber, which can help keep you full and satisfied.
Chia Pudding
Serving size: 2 tbsp chia seeds, 1/2 cup unsweetened soy milk, stevia, orange zest
Carbs: 11 grams
Protein: 7 grams
Chia pudding is low in carbs, high in protein, and an excellent source of fiber, with almost 4 grams of fiber per tablespoon. Chia seeds absorb liquid and expand, creating a filling, pudding-like texture. Customize your chia pudding with your favorite spices and fruits, or try this recipe for Orange Creamsicle Chia Pudding.
Roasted Edamame
Serving size: 1/2 cup
Carbs: 10 grams
Protein: 7 grams
For a shelf-stable version of edamame, try dry-roasted edamame! "Half a cup of dried edamame provides approximately 9 grams of protein and 4 grams of fiber," says Harpst. "The combination of protein and fiber will help those looking to stay full and satisfied."
Poached Eggs
Serving size: 1 egg
Carbs: 0 grams
Protein: 6 grams
"As the highest-quality protein available, eggs are a great nutritional value!" says Goodson. "One large egg provides 6 grams of high-quality protein and essential nutrients many Americans lack, such as choline, vitamin D, and iodine. Eggs also contain omega-3 fatty acids. The combination of protein and fat helps you feel full faster and stay full longer, reducing the likelihood of overeating. Eggs can be eaten at any meal or snack, helping you feel more satiated."
Eggs can be prepared in various ways—fried, scrambled, deviled, you name it. However, poaching eggs is a simple method that doesn't require added ingredients like butter or oil, which can increase the fat and calorie content of your meal.
Chicken Breast Slices
Serving size: 2 slices
Carbs: 0 grams
Protein: 7 grams
Chicken is a lean protein that helps build and maintain muscle mass while keeping you full. It's an excellent post-workout snack, especially when paired with a low-calorie sauce like mustard or a couple of slices of cheese.
Deli Turkey
Serving size: 2 slices
Carbs: 2 grams
Protein: 12 grams
"One of my favorite snacks that brings back childhood memories is a turkey roll-up with a fun dipping sauce," says Thomason. "I personally love Applegate turkey because it is made with better-for-you ingredients and is 100% natural."
Greek Yogurt Smoothies
Serving size: 1 bottle
Carbs: 5 grams
Protein: 10 grams
If you're tired of eating yogurt the usual way, switch up your high-protein, low-carb snacking routine with a Greek yogurt smoothie.
"Lately, I have been loving Two Good's Greek Yogurt Smoothie," says Thomason. "With only 70 calories and 10 grams of protein, it's a delicious and filling snack with great staying power. Two Good contains only 5 grams of total carbohydrates and 3 grams of sugars—it's one of the most balanced drinkable yogurt options you can find at the grocery store."
Smoked Salmon, Cream Cheese, and Cucumber
Serving size: 2 ounces smoked salmon + 1 tablespoon cream cheese + 1/2 cup cucumber slices
Carbs: 3 grams
Protein: 11 grams
Smoked salmon and cream cheese make for a savory snack that combines the rich flavors of smoked fish with creamy cheese. This low-carb option is high in protein and omega-3 fatty acids, which are beneficial for heart and brain health.
Serving size: 1/2 cup tofu
Carbs: 4 grams
Protein: 22 grams
Tofu is a versatile plant-based protein that can be enjoyed in various ways. Season and air-fry tofu cubes for a savory snack that pairs perfectly with a soy-seasoned peanut sauce.
Cheesy Keto Pizza Cups
Serving size: 1 ounce turkey pepperoni + 1 ounce mozzarella + raw tomatoes
Carbs: 5 grams
Protein: 15 grams
You don't have to give up pizza on a low-carb diet; you just need to be strategic. Combine the best pizza ingredients—pepperoni, cheese, and tomatoes—into low-carb, high-protein pizza cups.
Serving size: 6 baked chicken wings
Carbs: 0 grams
Protein: 36 grams
Baked chicken wings are a delicious, high-protein, low-carb snack. Baking instead of frying reduces the fat content, making them a healthier option. Season them with your favorite spices for a tasty and filling snack that's perfect any time of day.
Serving size: 1 scoop protein powder + 1 cup unsweetened soy milk
Carbs: 6 grams
Protein: 28 grams
A protein shake with unsweetened soy milk is a quick and convenient high-protein, low-carb snack. Mix your favorite flavored protein powder with soy milk for a creamy, satisfying shake that provides a substantial protein boost without the extra carbs. It's perfect for a post-workout snack or a quick meal on the go.