The struggle between hunger pangs during intervals and the search for nourishment that will not damage your health plan is real. Your diet goals may involve gaining muscle, shedding weight, or countering mid-day fatigue, yet all available options seem excessively sweet. Quick meals can be made from high-protein, low-carb snacks that also maintain delicious flavours.
The good news? The path to staying healthy does not require compromising on your taste preferences. Many options with protein and low carbs exist, including tofu scrambles, roasted chickpeas, cheesy delights, and even pancake recipes with vegetable ingredients.
Given their health benefits and ease of preparation, this blog explores eight nutritious, high-protein, low-carb snacks that will delight you. These snacks will maintain your body vitality and steady energy, yet offer tasty satisfaction for your taste buds.
Table Of Contents
1. What Snacks Are High In Protein But Low In Carbs? 8 Healthy Choices
2. What Are High-Protein Foods With Low Carbs?
3. The Final Say
4. FAQs
5. References
What Snacks Are High In Protein But Low In Carbs? 8 Healthy Choices
Try these high-protein, low-carb snacks for a healthier choice:
1. Extra Firm Tofu Scramble
Each serving of the plant-based tofu scramble contains 18 to 20 grams of protein and 5 to 6 grams of carbohydrates. Firm tofu's dense, satisfying texture pairs well with its reduced moisture content. Tofu becomes nutritious when crumbled before sautéing.
Heavy sauces and butter should not be used due to their excess fat and carb content. These healthy Indian snacks provide substantial nutrients while enhancing muscle recovery, making them appropriate for post-exercise breaks and midday appetites.
2. Roasted Chickpeas & Edamame
Combining roasted chickpeas and edamame gives a wonderful crunch and a protein-rich bite, offering around 15 grams of protein and only 8–10 grams of net carbs per bowl. Simply toss them in olive oil, paprika, garlic powder, and sea salt, then roast at 200°C (392°F) until crispy. Also, sprinkle ToneOp Care’s raw, unroasted Pumpkin Seeds on this.
To keep the snack clean and low-carb, skip frying or adding sugary seasonings. Chickpeas provide fibre, while edamame adds plant protein and antioxidants. This combo is great for energy and keeps you full longer for the healthy meal ideas for mid-afternoon snacks.
3. Stuffed Bell Peppers With Paneer
Stuffing bell peppers with crumbled paneer makes for a flavourful and colourful snack. Each piece delivers around 14–16 grams of protein and just 6–7 grams of carbs. Mix low-fat paneer with onions, herbs like coriander, and mild spices.
Bake the peppers instead of frying them to keep the dish light and heart-healthy. This snack offers the goodness of vitamin C from bell peppers and high-quality protein from paneer. It's a great option when you want something filling, low in carbs, and full of flavour without any guilt.
4. Cottage Cheese Salad With Greens
A bowl of cottage cheese mixed with greens like lettuce, cucumber, and arugula provides 18 grams of protein and only 5 grams of carbs per serving. Choose low-fat or fresh paneer-style cottage cheese and toss it with lemon juice, cracked black pepper, and herbs.
For a lighter version of healthy salad recipes, avoid dressings with added sugar or mayonnaise. This refreshing mix supports digestion and keeps your body fueled with lean protein and fibre. It’s a quick, cooling snack that’s both weight-loss friendly and energy-boosting.
5. Almond Flour Pancakes With Veggies
These fluffy almond flour pancakes, loaded with finely grated carrots, zucchini, or spinach, are a great low-carb option, offering about 12 grams of protein and just 7 grams of carbs per 2 pancakes. Almond flour adds healthy fats and plant protein, while veggies provide fibre.
Cook with olive oil instead of butter or ghee, top with a dollop of Greek yoghurt or a sprinkle of chilli flakes. This savoury snack is delicious, diabetes-friendly, and great for managing hunger while maintaining energy.
Try ToneOp Fit's Balanced Diet Weight Loss Plan, which emphasises whole foods like fruits, fresh vegetables and seeds, plus high-protein, low-carb food choices for sustainable weight loss. The plan features a personalised diet, and access to over 40,000 healthy weight loss recipes allows you to enjoy many delicious meals.
6. Low-Fat Cheese Cubes With Olives
A small bowl of low-fat cheese cubes paired with olives offers about 10–12 grams of protein and around 3–4 grams of carbs per serving. Choose part-skim mozzarella or paneer cubes and pair them with green or black olives for healthy fats and added flavour.
Avoid processed cheese spreads or salty sauces. This combination is great for satisfying hunger without spiking blood sugar. The balance of protein and fat keeps you full and focused, making it an excellent snack for busy days or evening cravings.
7. Tuna Salad In Lettuce Wrap
This fresh and crunchy snack delivers roughly 20–22 grams of protein and only 2–3 grams of carbs per wrap. Mix canned tuna in water with Greek yoghurt or olive oil, mustard, chopped celery, and herbs, then wrap it in large lettuce leaves.
Avoid adding mayo or white bread, which can increase unhealthy fats and carbs. This light, satisfying, and healthy tuna fish salad is rich in omega-3 fatty acids and lean protein. Perfect for weight watchers, it keeps you full without weighing you down.
8. Hard-Boiled Eggs With Seasonings
Two hard-boiled eggs give you 12 grams of protein and less than 1 gram of carbs, making them one of the simplest and most effective high-protein snacks. Season them with black pepper, paprika, chilli flakes, or a sprinkle of oregano instead of creamy sauces or mayonnaise.
This quick snack keeps you full for hours. The protein supports muscle repair while healthy fats keep you energised. Great for any time of the day, it’s beneficial after workouts or during long work sessions.
Also Read: 7 Fast Foods High In Protein & Low In Calories
What Are High-Protein Foods With Low Carbs?
High-protein, low-carb foods are primarily those rich in protein and containing minimal amounts of carbohydrates like sugars and starches. This category mainly includes animal products such as meat (poultry, fish), eggs, and dairy (cheese, Greek yoghurt).
These foods naturally have a high protein content, essential for muscle building and satiety, while being relatively low in carbohydrates for high protein intake and carbohydrate restriction.
Some plant-based foods also fit this description. These include tofu, tempeh, edamame, nuts (like almonds and walnuts), seeds (like chia and flaxseeds), and certain protein powders from soy or peas.
While some of these plant-based foods might contain slightly more carbohydrates than other sources, they can still be included in a high-protein, low-carb diet when consumed in moderation and as part of a balanced meal plan.
Also Read: 7 Easy Recipes For High Protein Breakfast To Lose Belly Fat
The Final Say
In essence, high-protein, low-carb snacks can be a strategic way to support satiety, manage weight, and ensure adequate protein intake without excessive carbohydrate consumption. You can create satisfying snacks by choosing nutrient-dense options like eggs, dairy, nuts, and seeds. Just consider portion sizes and nutritional needs for the best results.
FAQs
1. How do I get a 30g protein snack?
You can combine different high-protein foods to get 30g of protein in a snack. For example, a serving of Greek yoghurt with some seeds or a protein shake. Eating a few hard-boiled eggs also gets you a 30g protein snack.
2. What are high-protein, low-carb snacks for weight loss?
Hard-boiled eggs, low-fat cheese slices, plain yoghurt, or a few pieces of grilled chicken or fish are good snacks for weight loss that are high in protein and low in carbs. These snacks help you feel satisfied without adding many carbs.
3. How to eat a high-protein, low-carb diet?
Eating a high-protein, low-carb diet means focusing on foods like fish, eggs, cheese, and non-starchy vegetables. You would limit bread, pasta, rice, sugary drinks, and sweets. It's about choosing protein sources for snacks and getting your carbohydrates.
4. What snack is the highest in protein?
Snacks that usually have the most protein per serving include protein powder mixed into a shake, a serving of lean chicken or fish, or a serving of cheese or Greek yoghurt. The exact amount will depend on the specific food and serving size.
References
- https://fitelo.co/diet/high-protein-indian-snacks/
- https://www.health.com/high-protein-low-carb-foods-to-try-8406516#:~:text=There%20are%20many%20high%2Dprotein,and%20are%20low%20in%20carbohydrates.
- https://www.medicalnewstoday.com/articles/no-carb-foods-high-protein
- https://www.health.harvard.edu/nutrition/low-carb-snacks-easy-and-healthy-options-for-any-time-of-day
- https://peopleschoicebeefjerky.com/blogs/news/high-protein-low-carb-snacks?srsltid=AfmBOooolaXbei0y36JeHJ0naKKPgcaZG9WEVtYJ90SfnTTR08njMRQO
- https://www.eatthis.com/high-protein-low-carb-snacks/
- https://www.tasteofhome.com/collection/low-carb-snacks-your-family-will-love/?srsltid=AfmBOor04CqG8r0PYK5A_N_C-E8EN8F-hc07r0Lj7Ygos3w_uYg5Siub
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