Have you ever been in a snacky mood and polished off a bag of chips only to feel hungry an hour later? You’re not the only one! Chips are an easy, quick snack (tempting when you’re hungry!), but they’re also high in carbs and fat, meaning they aren’t going to keep you full for long.
So next time you need a little something to keep you going, set the chips aside and choose a high-protein, low-carb snack like cottage cheese or beef jerky instead.
High-protein, low-carb snacks provide you with protein to keep you satiated and lower carbs to help balance blood sugar and energy levels. These smart snacks can help support your daily protein goals and your overall health.
Wondering which snacks qualify as high-protein, low-carb? I can help get you started with 15 great low-carb, high-protein snack ideas for all your snacking needs. So let’s dive in!
Quick Summary: High-Protein, Low-Carb Snacks
It can be difficult to find healthy, tasty snacks. It’s even more difficult to find healthy, tasty snacks that keep you full! That’s why we’ve compiled a list of 15 easy high-protein, low-carb snacks.
High protein levels help keep you full throughout the day, and low carb levels prevent blood sugar spikes, evening out your energy levels.
Here are just a few high-protein, low-carb snacks that you can add to your diet:
- Protein bars
- Protein shakes
- Meat sticks
- Boiled eggs
- Nuts
Whether you need a grab-and-go snack or something fresh, this list has something for you.
In This Article:
- Why Choose High-Protein, Low-Carb Snacks?
- What Counts as High-Protein and Low-Carb?
- What Are the Best High-Protein, Low-Carb Snack Ideas?
- Are There Convenient High-Protein, Low-Carb Snacks?
- How Much Protein Should Snacks Contain?
- Final Takeaway
Why Choose High-Protein, Low-Carb Snacks?
Before I jump into the snack ideas, let’s talk a bit more about why you should choose high-protein, low-carb snacks.
As I mentioned before, high levels of protein help keep you satiated, meaning you don’t need to keep snacking to feel full. Protein is also critical for many of our bodily functions, including muscle growth and recovery. High-protein snacks can support muscle growth and repair by helping you meet protein intake goals.
Low-carb snacks can help keep your blood sugar level. In fact, healthy low-carb, high-protein foods can “produce a significantly lower glycemic response” (1). These effects also help keep your energy levels steady.
In addition to their health benefits, snacks high in protein and low in carbs are convenient for people on the go. They’re easy, and more importantly, they’ll help keep you fueled throughout the day. Plus, these snacks help you maintain high protein intake and meet your protein goals instead of relying on high-carb snack foods.
What Counts as High-Protein and Low-Carb?
So what counts as high-protein and low-carb? A high-protein snack generally has ~10–20 grams of protein per serving, and a low-carb snack generally has under ~10–15 grams of carbs. The exact amounts of protein and carbs vary by snack, and the amounts you should consume depend on your goals.
If you’re looking to lose weight, for example, you’ll want to look for snacks with a lower carb count (2). And if you want to build muscle, snacks with higher protein content can help you hit those protein goals.
What Are the Best High-Protein, Low-Carb Snack Ideas?
Enough talk. Let’s dig into some of the best high-protein, low-carb snack ideas that you can incorporate into your diet. Here are 15 great ideas to get you started:
| Snack | What Makes it Good |
|---|---|
| Protein Bars | Protein bars are a quick and easy high-protein, low-carb snack that are perfect for when you’re on the go. Protein bars generally feature a high protein content and slightly higher carb count, with many bars containing ~15–25 grams of carbohydrates. For a high-quality protein bar, check out 1st Phorm’s protein bar collection. With several flavors to choose from, you’re sure to find one that fits your taste and your goals. |
| Protein Shakes | Similar to protein bars, protein shakes are a quick, high-protein, low-carb snack. When added to water, 1st Phorm’s Level-1 protein powder contains shockingly few carbohydrates (just 3 grams per serving) and 23 grams of protein. |
| Greek Yogurt | Greek yogurt has more protein per serving (generally 10–20 grams) than regular yogurt, making it a great addition to your breakfast or post-workout smoothie. Or, treat yourself to some high-protein yogurt bark. |
| Hard-Boiled Eggs | Hard-boiled eggs have about 6 grams of protein per egg, and can be eaten in several ways. Try them whole or chopped up in a salad! |
| Protein Meat Sticks | High-protein meat snacks like these are among the simplest ways to increase protein intake while keeping carbohydrates low. Unlike eggs or yogurt, protein meat sticks are shelf-stable, so you can keep a few stowed away in your gym or work bag for a high-protein, low-carb snack on the go. Check out our selection of protein meat sticks at 1st Phorm! With a whopping 18 grams of protein and only ~2–3 grams of carbs, these meat sticks are the perfect snack to add to your diet. |
| Beef Jerky | If you’re a cured meat fan, beef jerky is a healthy low-carb snack with high protein (around 10 grams per serving). Like protein meat sticks, jerky is also easy to store and take on the go. |
| Turkey Spring Rolls | Looking for a more hearty snack? Turkey spring rolls are a great option that can serve as a snack or lunch. With about 12 grams of carbs and 18 grams of protein per serving, turkey spring rolls are sure to keep you satiated. |
| Cottage Cheese | Cottage cheese is incredibly versatile. Eat it plain, in a salad, over a sweet potato, or blended into a sauce. Any way you prefer it, cottage cheese gives you about 25 grams of protein per serving. |
| Tuna Packets | If you’re a tuna lover or if you’re looking for keto high-protein snacks, tuna is a great option. And tuna packets (about 17 grams of protein per serving) are a perfect way to take tuna on the go, whether you prefer it plain or on crackers. |
| String Cheese | For my fellow cheese lovers, string cheese goes great with just about anything. Plus, it has about 6 grams of protein per serving; perfect for a quick, filling snack! |
| Edamame | Want something a little fresher? Edamame beans are a great, healthy snack. Not to mention, they have about 17 grams of protein and 15 grams of carbs per cup. |
| Energy Balls | Need a quick breakfast option? Energy balls are a great way to start your morning or satisfy your sweet tooth! Try out our apple pie energy balls recipe for your next sweet snack! |
| Roasted Chickpeas | Chickpeas are a great way to get in more protein, especially if you have dietary restrictions around meat and dairy. Chickpeas can be roasted whole and eaten (my preferred method), or used in salads such as our high-protein chickpea salad. |
| Chicken Salad | Whether you need lunch or a quick snack, chicken salad is a high-protein, low-carb option. Need a recipe? Try out our high-protein chicken salad recipe! |
| Nuts | Nuts like almonds are the old reliable of high-protein, low-carb snacks. Almonds have about 6 grams of protein and 6 grams of carbs per ounce. |
Check out even more healthy snack recommendations here!
Are There Convenient High-Protein, Low-Carb Snacks?
There are hundreds of snacks high in protein, low in carbs, and tasty to boot, but not all of them are convenient and easy to prepare. The good news is that there are convenient, high-protein, low-carb snacks out there.
When it comes to snacks, convenience means little to no prep and easy grab-and-go. Snacks like protein meat sticks, protein bars, and protein shakes are high-protein options that are easy to prep and take with you to keep you fueled on busy days. Lucky for you, 1st Phorm has all of these options!
Protein bars such as the Level-1 Bar (20 grams of protein) and the Power Pro Bar (15 grams of protein) are perfect for a quick mid-day pick-me-up or a post-workout snack.
1st Phorm’s protein sticks are another versatile, shelf-stable snack. With seven delicious flavors, you’re sure to find one you love!
For a more substantial snack, a protein shake made with one of 1st Phorm’s protein powders. Just pour some milk or water into a shaker bottle along with a couple scoops of powder, and voilà! You’ve got the perfect breakfast or post-workout snack.
These protein supplements can be a great addition to your diet when packing around whole foods (such as eggs or chicken) isn’t as practical.
How Much Protein Should Snacks Contain?
Snacks aren’t meant to be meals, meaning they won’t have as much protein as a normal meal would. But that doesn’t mean your snacks can’t still be high in protein! It’s recommended that we get about 0.8–1.2 grams of protein per pound of body weight, and snacks can help you meet that goal.
Look for snacks that have about 10–20 grams of protein. This level of protein will help keep you satiated so you don’t need to keep snacking, and help you meet your daily protein intake goals.
Final Takeaway
Whether you’re counting carbs, trying to lose weight, or satiating that mid-day craving, high-protein, low-carb snacks have benefits for everyone. The high protein levels in these snacks help you meet your daily protein intake goals, and the low carb count can help prevent blood sugar spikes, keeping your energy levels even.
Both whole-food snacks (like edamame and string cheese) and protein supplement snacks (like protein bars and shakes) offer these benefits, so choose whichever fits your schedule and diet. Protein supplements are easier and more convenient, making them a better option on your busy days.
Explore our protein bars, meat sticks, and protein powders to find the high-protein snacks that suit you!
Frequently Asked Questions
Are protein bars low-carb?
Yes. Protein bars can be low-carb, but not all are. Check the ingredients on your protein bar for the carb count.
Are meat sticks high in protein and low in carbs?
Yes. Meat sticks are high in protein and low in carbs, often having ~15–20g of protein and less than ~5g of carbs.
What are easy high-protein snacks with few carbs?
Some easy, high-protein snacks with few carbs include boiled eggs, meat sticks, beef jerky, and protein shakes.
Can high-protein snacks help with weight management?
Yes. High-protein snacks can help with weight management by keeping you fuller for longer, reducing the need to snack.
What snack has the most protein and the lowest carbs?
Meat sticks and protein shakes have a great protein-to-carb ratio, often containing 15–25g of protein and under ~5g of carbs.
References:
(1) Lodi, A., et al. “The Effects of Different High-Protein Low-Carbohydrates Proprietary Foods on Blood Sugar in Healthy Subjects.” Journal of Medicinal Food, vol. 19, no. 11, 2016, pp. 1085–1095.
(2) Westerterp-Plantenga, M. S., S. G. Lemmens, and K. R. Westerterp. “Dietary Protein: Its Role in Satiety, Energetics, Weight Loss and Health.” British Journal of Nutrition, vol. 108, suppl. 2, 2012, pp. S52–S63.
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