22 High-Protein, Low-Carb Diets

Protein is one of the three important macronutrients that provide us with calories (the other two being carbohydrates and fats). So if you’re trying to cut down on carbs, you can add more high-protein, low-carb foods to your diet.

Protein is used for many bodily functions, including cell maintenance and repair, blood clotting, and antibody production. It is the basic component of many body tissues such as skin, hair and muscles. Protein also digests more slowly than carbohydrates, which helps to increase feelings of satiety that satisfy your hunger.

Protein can be found in a variety of foods, including fish, poultry, meat, legumes, soy, nuts, seeds, and dairy products. Low amounts of protein can also be found in grains and vegetables.

Below is a list of favorite high-protein, low-carb choices.

Almond

A cup of whole almonds contains 30.3 grams of protein. In addition to keeping you full longer than you might expect, almonds reduce the risk of heart disease because they lower cholesterol, have anti-inflammatory effects and are high in antioxidants. They are also high in unsaturated fats and are good for gut health.

Black beans

Black beans contain some carbohydrates, but they are a great way to get plant protein and fiber. A half cup contains 7.5 grams of protein, 7.5 grams of fiber and 20 grams of carbohydrates. They are also packed with phytonutrients, including anthocyanins and quercetin, which act as antioxidants.

chicken

This lean, white meat is a great source of protein for good reason. A 4-ounce serving of chicken will give you 26 grams of protein for a minimum of 120 calories (and no carbs!). Chicken is also versatile and goes well with any type of food.

peas

Similar to black beans, this legume is higher in carbohydrates than other protein options, but it’s also packed with protein, fiber, and antioxidants. This small legume belongs to the family A great addition to soups and salads, especially if you’re trying to reduce your animal protein intake. A half cup of them contains 7 to 9 grams of protein and about 20 grams of carbohydrates.

cottage cheese

In an age where enthusiasm for cultured dairy products is at an all-time high, cottage cheese is making a comeback. Half a cup of cottage cheese contains about 100 calories, 12 grams of protein and 5 grams of carbohydrates. It’s a versatile ingredient that can be used as the base for a sweet or savory meal and makes a great dip for vegetables.

In Edamame

Edamame refers to immature soybeans still in their pods that are a common appetizer in Japanese restaurants. To prepare them, they are usually boiled in pods and then removed and eaten alone. Edamame contains 17 grams of protein in 1 cup. They lower bad cholesterol and are high in vitamin C, calcium, iron and folic acid.

the eggs

Who doesn’t like eggs? They’re an easy, nutrient-dense and wallet-friendly way to pack in protein, as well as a satisfying dose of fat with little carbs. With 6 grams of protein per egg, you can easily get enough through a simple, super-healthy two-egg breakfast.

Grass-fed beef

A 4-ounce serving of grass-fed beef has 22 grams of protein and no carbohydrates. Grass-fed and free-range means the meat comes from cows that graze freely on grass their entire lives. This type of beef is the best choice thanks to its healthy fat profile and higher antioxidants. Grass-fed beef contains two to three times the amount of conjugated linoleic acids (CLAs) compared to grain-finished beef. CLA is a healthy fat associated with reduced risk of cancer, reduced risk of cardiovascular disease and better cholesterol levels.

Hemp seeds

Three tablespoons of hemp seeds contain about 160 calories, 10 grams of protein and 2 grams of carbohydrates. You get 240 mg of potassium and 15-20% of your daily iron needs (depending on the brand). It’s hard to find this much nutrient density in one food. Hemp has a nice ratio of normal omega-3 and omega-6 fatty acids, but it’s also full of the less common stearidonic acid (SDA) and gamma linoleic acid (GLA). You need these fatty acids to fight inflammation and protect your heart and immune system. They are a simple and nutritious addition to your morning smoothie or oatmeal.

lentils

Lentils are for those looking to up their plant-protein intake (which should be all of us, really). Unlike animal proteins that provide saturated fat, the type of fat that can raise our “bad” LDL cholesterol, plant-based proteins like lentils are free of saturated fat. Again, this option is high in carbohydrates but also high in dietary fiber, which is important for stabilizing blood sugar levels as well as lowering LDL cholesterol. 1 cup of cooked lentils will provide 18 grams of protein and 40 grams of carbohydrates.

Peanut butter

Nut butter is a delicious ingredient or an independent food in various contexts. Whether you’re a peanut butter lover, an almond butter addict, or a cashew fan, choose an all-natural nut butter made with just one ingredient: nuts! One 2-tablespoon serving adds about 8 grams of protein to your plate along with 6 grams of carbohydrates.

Pork tenderloin

When consumed in moderation, pork tenderloin cuts less fat than others, making it a healthy, low-carb protein to add to your diet. A 3-ounce serving has 22 grams of protein. Pork also contains vitamins B12 and B6, iron and zinc. It is also high in the antioxidant selenium. If you buy tenderloin at the store, try to avoid pre-seasoned ones as they are usually high in sodium.

Pumpkin seeds

Pumpkin seeds are a nutrient-packed ingredient to use not just after you carve your pumpkin, but all year round! These small but mighty seeds pack 9 grams of protein in 1 ounce and also contain important minerals like zinc, magnesium and iron. They’re also a good source of healthy fats and add great flavor to any dish for just 4 grams of carbs per shelled serving.

Salmon

This fish is a delicious source of omega-3s (important for your metabolism) and protein, with about 17 grams per 3 ounces and no carbs. When buying salmon, be sure to choose the wild-caught variety. It’s sustainable and can actually provide more nutritional benefits than farm-grown alternatives. Salmon is a great source of protein that can be quick and easy to get on the table on a busy weeknight with a recipe like this Parchment-Baked Salmon.

Sardines

Sardines are small fish that are often packaged in a can, and one serving contains about 23 grams of protein. Sardines are also high in vitamin B12, vitamin D, and calcium, and you’ll get most or all of the way toward your daily goal for omega-3 fatty acids, which protect against heart disease and boost brain health. This small fish also helps improve good cholesterol levels. Try grilling or roasting them.

Kunissa

Keeping a bag of shrimp in your freezer is an easy way to add protein to any meal because they thaw easily and cook quickly. (Buying frozen means that they are preserved at the peak of their freshness, rather than bought thawed.) Unlike other seafood, shrimp is low in mercury. It increases good cholesterol because of its high omega-3 fatty acid content and low saturated fat.

Spirulina

This green algae is popular among wellness advocates, and for good reason. Gram for gram, spirulina may be the single most nutritious food on the planet. The protein quality of spirulina is considered to be comparable to that of eggs. It contains all the essential amino acids you need: 4 grams per tablespoon of dry spirulina (and less than 2 grams of carbs). It has a strong flavor, so cover it in a smoothie and it adds a fun blue color too!

Sunflower seeds

Sunflower seeds are high in fiber and protein, making them a great on-the-go snack that will keep you full for a while. They contain 29 grams of protein in 1 cup. Studies have shown that consumption of sunflower seeds is associated with reduced risk of heart disease as well as lower cholesterol and blood pressure.

Tempe

Tempeh is not only a source of gut-friendly probiotics, but it’s also packed with plant-based protein. Try experimenting with new food options like tempeh breakfast hash, tempeh bacon, or tempeh stir-fry. Not familiar with the ingredient? Check out this guide to Tempe. A 4-ounce serving gives you about 15 grams of protein and 13 grams of carbs.

Tofu

Looking to switch up your usual egg scramble? Try tofu. I like to stir-fry crumbled tofu with colorful veggies like bell peppers, onions, and spinach for a high-protein, egg-free breakfast. Don’t forget to flavor your tofu with spices like turmeric, black pepper, cumin and garlic. A half-cup serving of tofu has about 20 grams of protein and less than 4 grams of carbohydrates.

Tuna

Tuna offers zero carbs and 24 grams of protein in a 3-ounce serving, so it’s safe to say it’s a high-protein, low-carb fish. It is an excellent source of vitamin B12 and B6 as well as vitamin D. It’s also a high source of omega-3 fatty acids, which research shows can help lower LDL cholesterol, reduce the risk of cardiovascular disease, and even improve eye health.

Yogurt

All yogurts provide protein, but alternative strains like Greek yogurt or Icelandic yogurt are the highest in protein. Choose an unsweetened version to avoid added sugar, then add your own natural sweeteners like fresh fruit and cinnamon. Depending on the brand, you’ll get more than 15 grams of protein and more than 5 grams of carbs per three-quarter cup serving.