Our High Protein Low Carb Food List is Great for a New Diet!

Amp up the protein in your diet with this high protein low carb food list.

garlic ginger shrimp

Even when I’m not on a specific diet, I try to keep my meals pretty balanced. I’m not anti-fat, anti-carbs, or anti-meat in general, but I do like to eat everything in moderation. By tracking my food intake, I’ve gotten to know which foods keep me in that balanced state…and which foods don’t. It’s been really good to know this ultimate high protein low carb food list, and I want to share it with you!

Following this high protein low carb food list will help to keep you on track with your diet plans. It’s great for losing weight, but also equally important for maintaining weight. It will be especially helpful to those of you on a low-carb diet (or, no-carb Keto diet) to understand the ultimate list of 44 high-protein low-carb foods.

Once you know the foods on this high protein low carb food list, check out our SkinnyMs. recipes containing each ingredient. We have so many recipes, we’re sure to have one that will suit your mood!

1. Eggs

crustless vegetable quiche

There’s so much to love about the incredible, edible egg. Each egg boasts 6 grams of protein and only 1 gram of carbs. It’s the perfect way to start your day off right, and it makes an incredible snack option. Crustless Vegetable Quiche has 11 grams of protein per every delicious serving.

2. String Cheese

string cheese

Cheese might be high in fats, but it has almost no carbs at all. Using cheese as a snack is a great way to load up on protein – about 6 grams – while consuming zero carbs.

3. Greek Yogurt

peanut butter yogurt dip

We love using Greek yogurt as a healthy alternative to sour cream, heavy cream, or butter. It’s has balanced amount of fats and is high in fiber while bringing 12 to 15 grams of protein and only 11 to 15 grams of carbs. Try this Skinny Peanut Butter Yogurt Dip.

4. Milk


There are a lot of anti-dairy proponents out there, and this one isn’t an option for you if you’re going dairy-free. But, an eight-ounce serving of milk provides 8 grams of protein and 13 grams of carbs.

5. Cottage Cheese

cottage cheese breakfast bowl

This snack has a slow-digesting casein protein, which means you’ll stay fuller for longer. In addition, you’ll get 28 grams of protein for every 6 grams of carbs. Start your day off with this Cottage Cheese Breakfast Bowl for a protein-packed breakfast.

6. Almonds

smoked and spicy roasted almonds

Nuts make a great snacking choice because they have an equal amount of protein and carbs. You’ll get 6 grams each of protein and carbs for every one-ounce serving. Snack away my friend! Try these Smoked and Spicy Roasted Almonds.

7. Homemade Peanut Butter

homemade peanut butter

I love to add peanut butter to celery sticks as a snack. Peanuts have the highest protein content of any nut, and you’ll get 4 grams of protein for every tablespoon of peanut butter. While it is high in calories, you’ll only consume 3.5 grams of carbs. Make your own and try our Simple Homemade Peanut Butter.

8. Pistachios


These low-calorie nuts are the choice for dieting snackers around the globe. They won’t break the calorie bank but they’ll deliver 3 grams of protein and 5 grams of carbs for every 30 nuts.

9. Pumpkin Seeds

chili lime pumpkin seeds

Pumpkin seeds are one of my favorite additions to salads these days and a great addition to this high protein low carb food list. In addition to their heart-healthy omega 3 fatty acids, pumpkin seeds have 3 grams each of protein and carbohydrates per tablespoon. Add some flavor with our recipe for Chili Lime Spiced Pumpkin Seeds.

10. Cashews


Cashews may be expensive, but they’re sweet and tasty. You can turn them into dairy-free cheese, too! Each serving gives you 5 grams of protein and 9 grams of carbs.

11. Walnuts


Another nut that’s delicious on its own or when added to salads or dips. You’ll earn yourself only 3 grams of carbs and 14.4 grams of protein for every serving.

12. Black Beans

black beans

Black beans are one of our favorite ingredients on this high protein low carb food list – they’re chock full of antioxidants and fiber, and they’re a great source of plant-based protein. Every cooked cup has 15 grams of protein and 41 grams of carbs. Try our Amazing Black Beanadillas!

13. Fava Beans

fava beans with garlic and lemon juice

These broad beans become crunchy when you roast them or soft when you cook them. They are low in calories and high in fiber. In addition, they bring along 7 grams of protein and 16 grams of carbs. Try this recipe for Fava Beans with Garlic and Lemon.

14. Chickpeas

roasted chickpeas

Chickpeas are another bean that’s filled with protein. Every half-cup has 20 grams of protein compared to 50 grams of complex-carbohydrates derived from fiber.

15. Lentils


Lentils are a perfect meat replacement because they’re chock full of plant-based protein. Each half-cup serving has 9 grams of protein to 20 grams of carbs. They’re also high in fiber, which can help lower cholesterol and keep your blood sugar down. Check out our Slow Cooker Lentil Chili.

16. Lima Beans

This relatively unknown bean happens to be super good for you. It only has 20 grams of carbs per half-cup serving, but it also has 7 grams of protein. A perfect find for this high protein low carb food list.

17. Edamame


You may know this bean from the appetizer section of your Asian menu, or you may have had edamame hummus before. This is the perfect low-carbohydrate snack, with each half cup serving providing only 14 grams of carbs as compared to its 26 grams or protein. Give our Air-Fried Edamame with Sweet Thai Chili Dressing a try!

18. Seitan


Seitan is a gluten protein made from wheat. It’s a vegetarian patty alternative to tofu and some people like it better because it’s higher in protein. Each three-ounce serving has 9.5 grams of carbohydrates and 18 grams of protein.

19. Tofu


This vegan ingredient contains all the essential amino acids (just like meat), making it a complete protein. Each serving of tofu contains only 1.5 grams of carbohydrates but has 8 grams of complete protein. Try our Sheet-Pan Teriyaki Tofu Stir-Fry!

20. Soy Milk

soy milk

You don’t have to stop at edamame and tofu – drink soy milk for a protein boost. Each serving has 8 grams of protein and 3 grams of carbs (just choose the no-sugar added kinds).

21. Tempeh


This fermented-soybean product is a great meat replacement. Every 3 ounces has 9 grams of carbs to 19 grams of protein. Try this Maple Glazed Tempeh with Quinoa and Kale for the ultimate super food packed meal.

22. Chia Seeds

chia seeds

We love chia pudding, but we also love adding chia to jams & jellies, smoothies, and overnight oats. They have 5 grams of carbs and 2 grams of protein in each tablespoon.

23. Hemp Seeds

hemp seeds

These make a great addition to smoothies and oatmeal dishes. Each serving has 11 grams of protein and only 2 grams of carbs.

24. Raw Chocolate

raw chocolate

Raw chocolate – also called cacao nibs – is unprocessed, so there’s no dairy or added sugars. It has 4 grams of protein and 9 carbs (all from dietary fiber) per serving, a delicious addition to this high protein low carb food list.

25. Quinoa

quinoa salad

Quinoa has become a popular rice or pasta replacement because it’s gluten-free. It’s also a complete protein, so although it only has 4.4 grams compared to 21 grams of carbs, you’ll get all your essential amino acids. Double up on protein with this zesty Mediterranean Cucumber Quinoa Salad with Ground Turkey.

26. Steel-Cut Oats

steel cut oats

Trade in your instant oatmeal for steel-cut oats. Each serving has 27 grams of slow-digesting carbs (to keep you fuller for longer) and 5 grams of protein.

27. Beef Jerky

beef jerky

If you’re looking for a high-protein snack, this is the favorite of hikers and outdoor enthusiasts. Look for low-sugar or no-sugar-added varieties and you can keep the carbs to 6 grams as compared to 11 grams of protein per serving.

28. Lean Roast Beef

lean roast beef

Roast beef make a perfect rolled snack, or an ideal sandwich meat. It has no carbohydrates – that means zero carbs – as compared to a whopping 9 grams of protein. Got leftovers? This Roast Beef with Seared Pineapple is a great way to make leftovers feel like a brand new meal.

29. Beef


Red meat like beef is free from carbs and full of protein. There are leaner cuts available, so don’t think you have to opt for the fatty ribeye. Depending on the cut, you’ll find anywhere from 29-36 ounces of protein per four-ounce portion. Spice things up with this Slow Cooker Mexican Shredded Beef recipe.

30. Lamb


Lamb is considered a red meat, so steer clear if you’re trying to avoid them for heart-health reasons. When it comes to protein and carbs, though, you’ll get zero carbs and 27.5 grams of protein for every four-ounce serving. If you’ve never tried lamb before, this Open Faced Mediterranean Lamb Burger is a great place to start.

31. Pork


Pork is delicious and carb-free! Opt for the leaner cuts (like pork chops and tenderloins) if you’re avoiding fatty foods. Each serving gives you about 22 grams of protein. Simple recipes like these Grilled Pork Chops with Asparagus and Pesto make for a flavorful, protein-packed meal.

32. Deli Turkey

deli turkey

Load up on deli turkey meats if you want a quick and easy snack. Each two-ounce serving will provide 11 grams of protein and only 2 grams of carbohydrates.

33. Ground Turkey

ground turkey

This inexpensive beef alternative is great for chilies and burgers. Each serving is carb-free and adds 22 grams of protein to your day.

34. Chicken

Cilantro Lime Chicken with Mexican Quinoa

Opt for chicken breasts if you also want to keep the fats to a minimum. Thighs may be juicier, but they also contain more fat. Each chicken breast has 31 grams of protein and zero carbs.

35. Tuna Fish

tuna fish

Canned tuna fish has gotten a bad wrap over the years, so look for the line-caught, oil-packed kinds. Each serving has zero carbs and 25 grams of protein per ounce.

36. Salmon


Salmon has become elevated to a super food! It’s full of omega-3 fatty acids and it has no carbs compared to is 39 grams of protein. Enjoy this super healthy, low-cal protein in this zesty Mediterranean Chopped Salad.

37. Cod


Cod is a versatile, flaky white fish that’s perfect for sandwiches, salads, or tacos. It’s low in fat and contains 20 grams of protein and zero carbs per serving.

38. Crab


Crab may be expensive, but it has such a sweet and luscious flavor – making it worth the price. You’ll get 20 grams of protein for every three-ounce portion (and zero carbs). Not interested in cracking into a claw? Try these tasty Crab Cakes with Lemon Dill Yogurt Sauce.

39. Shrimp


You can use shrimp for almost anything – stir fries, shrimp and grits, or on a salad. Each serving will have less than 1 gram of carb and 17 grams of protein. Try this 15-Minute Spicy Garlic Ginger Shrimp for a quick and easy go-to shrimp recipe.

40. Avocado


Everyone loves avocado! They contain healthy fats and taste delicious. They also have 1 gram of protein for every 4 grams of carbs. Sprinkle hemp seeds on your avocado toast to boost the protein. Give these Low-Carb Avocado Breakfast Cups a try!

41. Spinach


Spinach is what made Popeye so strong! That’s because it has 6 grams of protein and 1 gram of carbs per every cup. Try our Spinach, Lentil, and Beet Salad with Orange Vinaigrette.

42. Broccoli


You probably don’t think of broccoli as a protein food, but it is! For every half-cup, you’ll get 3 grams of carbs and 2 grams of protein. Check out this recipe for One Pan General Tso’s Chicken with Broccoli.

43. Brussels Sprouts

brussels sprouts

Growing up, everyone hated Brussels sprouts, but they’ve become tastier as I got older. They also contain 8 grams of carbs and 4 grams of protein per cup. Try these Spicy Asian Brussels Sprouts for a fun and flavorful side.

44. Sweet Potatoes

sweet potatoes

This super food has more protein than you might think. Each sweet potato has 26 grams of carbs and 2 grams of protein. Combine that with brown rice and you’ll have a complete protein. Try these easy Roasted Sweet Potatoes with Turmeric and Cardamom for a go-to side.

This ultimate high protein low carb food list of 44 high-protein, low-carb foods will leave you feeling energized for longer.

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