Whether you’re tracking your macros, or trying to mindfully increase your protein intake, snacks can be a great way to shift the balance of your daily nutrition totals. When I’m meal planning for clients and for myself, I like to think of snacks as a secret weapon, and if you’re counting your macros, you probably should too.
If you’re hoping to increase muscle mass and reduce body fat, you may find that your protein needs are higher, and your carbohydrate target is a bit lower than you may be used to. When following a lower carbohydrate diet, choosing snacks that are higher in the other two macronutrients (fat and protein) can help you to maintain the balance you’re aiming for.
Below, I’ve listed a few ideas for high protein, low carbohydrate snacks. If you’d like more specific nutrition guidance or a customized nutrition plan to launch you toward your goals, schedule a call with me to see if we’re a good fit!
High Protein, Low Carb Snack Ideas
Jerky
Jerky and meat bars are a convenient way to get a large dose of protein when you’re on the go. I often recommend Epic Bars because they’re made with meat from pasture-raised, grass-fed livestock, so they’re better for us and the animals. One Epic Bar contains:
13 grams of protein
2 grams of carbohydrate
2 grams of fiber
Hard-Boiled Eggs + Hummus
There is no shortage of ways to enjoy nature’s perfect protein source, the egg. Since I always like to emphasize the importance of balance, I’m using hummus as an example, since it contains fiber and typically is made with olive oil, a healthy fat. If you can, be sure to go for eggs from Free-Range hens.
One egg contains:
6 grams of protein
.5 grams of carbohydrate
0 grams of fiber
2 tablespoons of hummus contains:
2 grams of protein
6 grams of carbohydrate
2 gram of fiber
Cheese + Seed Crackers
Another balanced, low carb combo: cheese brings the protein and seed crackers pack the healthy fat and fiber. One slice (1 ounce) of cheese contains approximately:
7 grams of protein
.5 grams of carbohydrate
0 grams of fiber
Plus our favorite seed crackers, Mary’s Gone Crackers or Flackers. One serving of Flackers contains about:
6 grams of protein
8 grams of carbohydrate
6 grams of fiber
Avocado + Hemp Hearts + Everything But The Bagel Seasoning
Maybe it’s the Californian in me, but I’m pretty sure avocados make everything better. On top of being creamy and delicious, they’re also packed with fiber, healthy fats and plenty of vitamins. They’re also relatively low in carbohydrates. To add some protein, top diced avocado with 2 tablespoons of hemp hearts and add some seasoning. I like Everything But the Bagel Seasoning and Chili Lime! And if it feels weird to just eat diced avocado, try eating it on a bed of greens with a little olive oil and lemon juice.
1/2 cup avocado contains:
1.5 grams of protein
6 grams of carbohydrate
5 grams of fiber
2 tablespoons hemp hearts contains:
10 grams of protein
2 grams of carbohydrate
1 gram of fiber
High Protein Nuts: Almonds, Pistachios, Peanuts
Nuts have always been one of my go-to snack recommendations because they’re relatively shelf stable, very portable, require no prep and they’re nutrient dense, BUT not all nuts are created equal. If you’re trying to boost your protein intake, aim for nuts that pack the highest protein content: almonds, pistachios and peanuts.
1/4 cup of almonds contains:
7 grams of protein
5 grams of carbohydrate
3 grams of fiber
1/4 cup of pistachios contains:
6 grams of protein
8 grams of carbohydrate
3 grams of fiber
1/4 cup of peanuts contains:
9.5 grams of protein
6 grams of carbohydrate
3 grams of fiber
Tuna Salad
I love tuna for its nutrient density, high protein content and anti-inflammatory properties (learn more about anti-inflammatory fatty acids here). It’s an excellent snack or meal for exercise recovery and so easy to make. I recommend making a large batch to have on hand for a quick refuel during the day. Here’s link for the best tuna salad recipe I’ve ever had.
This tuna salad recipe contains:
30 grams of protein
19 grams of carbohydrate
6 grams of fiber
Roasted Edamame
Roasted edamame is a great plant-based protein snack to keep on hand. It’s portable and definitely cures a salty-crunchy craving. An added bonus: edamame provides vitamin K which is great for heart and bone health.
One serving of roasted edamame contains:
14 grams of protein
6 grams of carbohydrate
5 grams of fiber
Chicken Salad
Chicken salad is a classic lunch dish that makes for a protein rich snack. It’s SO easy to make and is eaten cold, so it’s perfect for a quick bite during a busy day. Just like the tuna salad, I recommend making a large batch to enjoy for a few days. This Cherry Walnut Chicken Salad Recipe is savory and sweet with the perfect crunch. It also only takes ten minutes to make.
One serving of our Cherry Walnut Chicken Salad contains about:
27 grams of protein
23 grams of carbohydrate
3 grams of fiber
Cottage Cheese
It’s one of those foods that you either love or you hate, but there’s no denying that cottage cheese is a high fiber snack. To add healthy fat and fiber, try a drizzle of extra virgin olive oil and sliced tomatoes!
1/2 a cup of Nancy’s Probiotic Cottage Cheese contains:
14 grams of protein
3 grams of carbohydrate
0 grams of fiber
Greek or Icelandic Yogurt
Depending on the brand, yogurt can be a tasty, convenient way to bump up your protein intake during the day. I recommend Siggi’s regular or dairy free yogurt. To balance this snack with some healthy fat and fiber, add chia seeds!
One 5.3 ounce serving of Siggi’s vanilla non-fat yogurt contains:
16 grams of protein
11 grams of carbohydrate
0 grams of fiber
Smoked Salmon
I don’t often use the word “superfood”, but when I do, I’m usually talking about salmon. Packed with healthy omega-3 fatty acids, and protein, this fatty fish is anti-inflammatory and nutrient dense. If smoked salmon isn’t your thing, try meal prepping these mouth-watering pickled-ginger salmon burgers.
3.5 ounces of smoked salmon provides:
18 grams of protein
1 gram of carbohydrate
0 grams of fiber
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