Trending High Protein, Low Carb Snacks to Try in 2024

When trying to hit your macronutrient goals, you know that meals alone may not get you to where you need to be. Including high protein, low carb snacks into your routine can help you hit your protein goals without going over on your other macronutrients. Adding a satisfying snack into your routine also helps you stay full longer, maintain blood sugar, keep consistent energy levels, and help your recoup after a tough workout.

To build muscle effectively, it's essential to include enough protein in your diet to support muscle repair and growth. High-protein, low-carb snacks can be crucial in helping you reach your fitness goals. This raises important questions: What are the benefits of these snacks, and what are some of the best high protein, low carb snack options?

Benefits of High Protein Low Carb Snacks

There are several reasons to incorporate a high protein, low carb snack into your routine. Not only does it help you reach your targeted macronutrient goals, it can have a ripple effect of benefits including assistance in weight management, muscle maintenance, sustained energy, and other health benefits.

Weight Management:

Whether you're looking lose weight, shed fat, or change your body composition, studies show that consuming more protein than the recommended dietary allowance (RDA) can assist with all of the above. One of the reasons is because high protein diets can improve satiety, making you feel fuller for longer. The same study asserts that high protein diets can help maintain weight after a weight-loss period, effectively helping people keep the weight off.

Muscle Maintenance:

Protein is the building block for muscle and in order to maintain or grow muscles, protein is an important catalyst. During resistance training, muscle fibers are torn, when the body repairs them, they grow back bigger and stronger - if fed properly. By consuming a protein rich snack after a workout like cottage cheese or a protein shake, the muscles have the fuel necessary to repair and grow. If your goal is to change your body composition, a high-protein diet can lead to more lean muscle mass.

Sustained Energy:

Carbohydrates are the main source of energy for the body, but protein is a powerful tool to sustain energy. As protein takes longer to process than carbohydrates, it results in higher satiety, and therefore, longer lasting energy. Not to mention, protein is abundant in naturally occurring amino acids, which are a natural source of energy.

Health Benefits:

Protein may even help you squelch cravings for processed foods or nutrient-less food and maintain a healthy diet.

Many studies, including this one, have shown statistical significance between the quantity and quality of protein intake and symptoms of anxiety and depression. Not to mention that a high protein diet contains a high amount of amino acids, which are essential for producing neurotransmitters. A low carb, high protein diet, therefore, may help contribute to overall well being.

Tryptophan is an essential amino acid and the precursor to serotonin, which regulates brain function and your mood. It has been shown that people who eat diets higher in tryptophan have lower levels of symptoms associated with depression and a decrease in anxiety. Tryptophan is naturally found in fish, milk, turkey, eggs, cheese, and seeds - all low carb, high protein foods.

Top High Protein Low Carb Snacks

There are several options to choose from when it comes to high protein, low carb snacks. All it takes is choosing the option(s) that most aligns with your goals and your taste buds.

Nuts and Seeds:

Nuts and seeds are a great snack option for high protein snacks. It can be as simple as a bag of almonds, pumpkin seeds, or sunflower seeds, or you can make it a bit more complex with chia seed pudding or almond butter. Nuts are a great source of protein, health fats, fibers, vitamins and minerals, and many nuts contain omega-3 fatty acids, which reduces the risk of heart disease and strokes.

Dairy Products:

Dairy offers some amazing high protein, low carb snack options, including, but not limited to Greek yogurt, string cheese, or cottage cheese. Dairy can make for a protein packed snack that you'll enjoy eating and that keeps you satiated. One study suggests opting for full-fat dairy choices as they contain essential nutrients and assist in hitting daily calcium goals, which are important to maintain strong bones.

Cottage cheese has become an internet star, as it is extremely versatile and is the perfect way to add protein that has a mild flavor. There are recipes for cottage cheese wraps, dips that include hot sauce and paprika (think buffalo dip), or as a protein addition to sauces, on top of toast, or even swapped in for sour cream on a baked potato. Cottage cheese has become the king (or queen) of high protein snacks.

Meat and Fish:

Meat and fish provide a convenient, high quality protein for a protein boost throughout your day. Meats and fish are low in carbs (sometimes zero carbs) and that makes for the perfect protein snack. You can enjoy beef or turkey jerky, canned tuna or other fish, smoked fish, or sliced deli meats for a flavorful snack.

Plant-Based Options:

If animal products aren't your thing, there are plenty of plant-based options. Edamame (young soybeans) is a delicious and nutritious snack that packs 18.4 grams of protein per one cup serving. It's a little higher in carbs than some of the meat and fish options, but it contains other nutrients and eight grams of fiber.

Other plant based protein snacks include veggies with hummus and homemade pudding from chia seeds. Both of these options provide a significant amount of protein, are enjoyable to eat, have less calories than processed snacks, and include healthy fats.

Egg-Based Snacks:

Egg-based snacks are an amazing and easy high protein, low carb snack. Eggs are extremely versatile and offer so many ways to enjoy them. Whether as hard boiled eggs, healthy deviled eggs, or a quick egg salad sandwich on whole grain toast, eggs contain around 6.3 grams of protein and 5.3 grams of healthy fat and minimal carbs. Hard boiled eggs are especially easy to take on the go.

Protein Shakes and Smoothies:

Protein shakes and smoothies make easily customizable high protein, low carb snacks. They can include fresh fruit, nut butter, your favorite protein powder, and you can throw in some sneaky nutrients like hemp seeds or chia seeds. Be mindful of what you add to your protein shakes, as the sum of carbohydrates can add up pretty quickly when you add in fruit. Protein shakes make for a filling and nutritious option for a low carb, high protein diet.

Homemade High Protein Low Carb Snack Recipes

• Recipe 1: High Protein Nut Trail Mix. Trail mix is a perfect high protein, low carb snack, as nuts and seeds provide dense sources of plant-based protein, dietary fiber, and unsaturated, healthy fats. The addition of dried fruit can make your trail mix tasty by providing a touch of sweetness without added sugars. Just make sure to keep the majority of your mix nuts and seeds to keep carbs low, and opt for dried fruit with no extra ingredients to maintain a healthy snack.

  • What you'll need:

    • A blend of your favorite nuts. This could include pumpkin seeds, walnuts, almonds, peanuts, pistachios, Brazil nuts, or any other nut or seed that you deem worthy of your mix.

    • Any extra ingredients you enjoy such as jerky pieces, dried peas, dried fruits, or something like sesame seed sticks to add a satisfying crunch

  • Steps:

    • Gather all of your ingredients and place the desired amount of each ingredient into a large bowl or container.

    • Combine ingredients thoroughly.

    • Make enough for one snack, or meal prep an entire batch to enjoy later.

    • If you make a big batch, store the extras in an air tight container (or smaller containers for an easy snack) for later.

    • If you're tracking macros compulsively, weigh out each item in individual jars for a quick and easy snack with macros you can track.

• Recipe 2: Greek Yogurt Parfait with Berries and Nuts. This is an amazing way to curb a sweet craving, get a high dose of protein and keep carbs fairly minimal. Of course, the grams of protein per serving will vary dependent on the brand, but you'll want to choose a protein rich option. This is perfect for those who want a delicious snack without compromising their goals for weight loss, lean muscle gains, or for hitting their protein goals.

  • What you'll need:

    • Your favorite brand of Greek yogurt. Always check the label for sneaky ingredients like added sugars and to ensure you're getting a yogurt with higher grams of protein.

    • Your favorite berries

    • Your favorite nut(s) or nut butter

    • Optional: protein powder for an extra dose of protein

  • Steps:

    • Weigh out your Greek yogurt for one serving and put it into a bowl

    • Add a serving of your favorite berries followed up by a serving of your favorite nut or seed.

    • Pro tip: if you're going to use a nut butter, you can mix it directly into the Greek yogurt for a nutty tasting yogurt, which makes a delicious base for your parfait. You can also add a serving of protein powder mixed into the yogurt in place of nut butter for a sweetened, high protein snack with less carbs than the nut butter.

    • Prep a single serving or several in jars to take on the go for your next meal or a high protein, low carb snack.

• Recipe 3: Spicy Roasted Chickpeas

  If you're looking for a high protein snack that's easy to make, super tasty, and contains essential nutrients, look no further than the might chickpea. At 14.5 grams of protein per serving, chickpeas are a registered dietitian approved snack. Chickpeas are one of those versatile high protein foods that can be turned into a variety of delicious snacks including hummus and this nutritious snack, spicy roasted chickpeas.

  • What you'll need

    • One 15 oz can of chickpeas rinsed and drained

    • 1 tablespoon of olive oil

    • 1/2 teaspoon salt

    • 1 teaspoon chili powder

    • 1 teaspoon cayenne powder

    • 1/2 teaspoon cumin

    • baking sheet and parchment paper (optional)

  • Steps:

    • Preheat oven to 400 degrees and line a baking sheet with parchment paper.

    • Pat your chickpeas dry and discard of any skins that come off

    • Transfer to a bowl and coat with oil and salt, toss until well coated.

    • Bake for 40-50 minutes depending on your oven. Shake the baking sheet near the halfway point. You want the chickpeas to look golden brown and be crispy to touch.

    • Remove from oven and cover with the remaining seasoning to give them the spice and let them sit for ten minutes.

• Recipe 4: Turkey Roll-Ups with Avocado

  This is one of those easy and delicious snacks that has minimal carbs, healthy fats, and a solid dose of protein to keep you going throughout the day. If you're on a ketogenic diet, you'll like this recipe because it cuts carbs you'd normally have in a sandwich or wrap and uses the turkey as the wrap. This recipe is just a template, you can change it however you need to fit your dietary preferences, tastes, and to fit your macros.

  • Ingredients:

    • Sliced turkey

    • Avocado

    • Veggies like peppers, onions, or lettuce

    • Spread of your choice - mustard, light mayo, or olive oil and vinegar

    • Any extra fillings like a hard boiled egg or cheese

    • If you want a small carb kick you can wrap it with low carb wraps, bread made from whole grains

  • Steps:

    • Wash, chop, and prep all of your veggies.

    • Lay out turkey slices (or your wraps) so they are flat and create a base like a small plate.

    • Stack ingredients on to the turkey slice (or wrap) and assemble your perfect toppings towards one edge of the turkey slice.

    • When all the ingredients are on the turkey slice, roll like a small burrito until everything is tucked inside.

    • Eat as is, or dip into your favorite sauce to enjoy

FAQs about High Protein Low Carb Snacks

What are the Best Times to Eat High Protein, Low Carb Snacks?

Ultimately, the best time to eat a high protein, low carb snack is dependent on your goals. One study found that the intake of milk-based proteins in the morning led to increased muscle mass. Ideally, you want to consume your protein throughout the day, but especially after your workouts to help with muscle repair.

Can These Snacks Help with Weight Loss?

Yes, high protein, low carb snacks can be a beneficial thing to add to your routine if you're looking to lose weight. Protein has high satiety, meaning you'll stay fuller for longer. In order to lose weight, you must be in a caloric deficit (burning more calories than you're consuming) and proteins ability to satisfy hunger can contribute to weight loss.

Are There any Potential Downsides?

Anything that is taken to an extreme an have it's downside. Maintaining a healthy intake of protein most likely isn't detrimental to your health, but opting for the right types of proteins may be important. Be mindful of the amount and the quality of the protein you're consuming. It is also just as detrimental to demonize carbs. Carbohydrates are the body's main source of energy, and carbohydrates are necessary for several bodily functions.

Conclusion

Incorporating high protein, low carb snacks into your daily routine can be a game changer for achieving your macronutrient goals, whether you're aiming to build muscle, manage your weight, or maintain consistent energy levels. These snacks offer numerous benefits, such as improved satiety, muscle maintenance, and sustained energy, while also contributing to overall well-being by supporting mental health through essential amino acids.

By choosing from a variety of high protein snacks like nut butter and seeds, dairy products, meat and fish, plant-based snacks, hard boiled eggs, and protein shakes, you can enjoy delicious and satisfying snacks that align with your dietary goals. With the right combination of snacks, you can ensure you're fueling your body properly throughout the day, keeping you on track to reach your health and fitness objectives.

Remember, the key to success is consistency and variety. Incorporate these high protein, low carb foods into your routine, experiment with different recipes, and find what works best for you. With the right approach, you can enjoy the journey to a healthier, stronger, and more energized you.