I firmly believe that eating snacks — the high protein, low carb kind in particular — can be a part of anyone’s diet, especially those who want to transform their physiques. I say this because I’m one of these people, too, and I’m legit snacking everyday.
The way I see it, the key to a better body isn’t deprivation. Rather, just better choices and, of course, moderation.
Convenience helps a great deal, too, and having snacks that you can take anywhere with you is a perfect way to get some much needed nutrients in between meals.
With that said, I’ve gathered 31 high protein low carb snacks on the go for weight loss that you’ll enjoy. These will help keep your hunger and cravings at bay while staying on track with your diet.
Let’s hop to it!
1. Hard-boiled eggs
When it comes to high protein low carb snacks, I think hard-boiled eggs are the epitome. I mean, the nutrient profile of eggs seems like they’re tailor-made for body transformations regardless if it’s muscle growth or weight loss.
Think about it: 1 large egg gets you over 6g of protein and less than 1 carb. Furthermore, each egg only costs you around 78 calories (per USDA).
That’s insanely good! Plus, they’re so easy to make.
If you need instructions though, Delicious Meets Healthy has a great guide you can follow.
2. Protein shakes
With protein shakes, you’ve definitely got a lot of choices. There are tens of brands out there and of them have their own blends and flavors.
Personally, I stick to good old Optimum Nutrition Gold Standard Whey. Specifically, the double rich chocolate kind. Besides the protein (24g) to carb (3g) ratio being insanely good, it’s also one of the more cost-effective and delicious choices out there.
If you’re vegan, however, whey won’t fit your lifestyle. In this case, Vega Sport Premium Protein is what I recommend. It’s expensive, yes, but you also get 30g of protein, only 4g of carbs, and the complete set of BCAAs.
(Also, we have a list of some of the best plant-based protein powders for women. Complete with pros, cons, and macros of course. Go check it out!)
3. Nuts (almonds, walnuts, Brazil nuts)
Here’s a fun fact for you: Nuts are among the most nutritious foods on earth. They’re packed with protein (duh) but they generally also have a good amount of fiber and fat (e.g. omega-3 fatty acids, unsaturated fat).
However, nuts are also typically high in both calories and carbs. Fortunately, there are a handful of tasty exceptions with their protein higher or roughly equal to their carb content. These include:
- Almonds — 6g protein | 6g carbs | 164 calories (per 1 oz)
- Walnuts — 4g protein | 4g carbs | 185 calories (per 1 oz)
- Brazil nuts — 2g protein | 3g carbs | 187 calories (per 1 oz)
First of all, peanuts technically aren’t nuts. They’re legumes. Second of all, I’m grabbing a pinch of garlic roasted peanuts from a bowl that’s right beside my laptop as I’m writing this. I promise you I’m not making this up.
Peanuts are and have always been one of my favorite foods. Honestly, it’s just a coincidence that they’re also some of the best high protein low carb snacks on the go. An ounce of peanuts only comes with 161 calories and less than 5g carbs while carrying a whopping 7g of protein and over 2g of fiber (per USDA).
Sure, it’s probably not the most calorie-friendly type of legume out there but the fiber content will help curb your hunger.
5. Peanut butter and veggie sticks
Speaking of peanuts, I’m also a huge fan of peanut butter. However, you do have to be careful about what you buy. A lot of what’s in your local supermarkets are loaded with sugars that’ll undoubtedly spike up the carbs.
I recommend PBfit’s peanut butter powder. It’s tasty but it’s also low calorie with 8g of protein and only 2g of net carbs (5g total).
For the vegetables, I like pairing the peanut butter with something crunchy and mild like celery and carrots. And I know apples aren’t vegetables but I think they’re great with peanut butter, too.
6. Yogurt dip with vegetables
Apparently, peanut butter isn’t the only thing you can dip your vegetables into.
Also, you can dip your vegetables straight into the yogurt if that’s what you want but I urge you to at least try and make Greek yogurt dip (i.e. Tzatziki sauce). Trust me, it’s better. There’s a ton of recipes online for this as well but here’s one from Cabot to get you started.
7. Trail mix
Trail mix is basically just a mix between dried fruit and nuts, so you can definitely make your own version at home. What’s great about this is that you can choose which combination of ingredients you want to use and cater to your needs accordingly.
To give you a head start, The Protein Chef has a trail mix recipe that you might want to try out. Compared to most others that I’ve seen, his version has less carbs and relatively higher protein. Pretty darn delicious, too, if I say so myself.
But if you’re feeling lazy, you can always get the store-bought stuff like this Protein Packed Trail Mix from Gourmet Nut. Just be sure to read the label because a lot of what’s out there might have more calories and carbs than you’d want.
8. Pumpkin seeds
Nearly 9g of protein, 3g of carbohydrates, and 158 calories — that’s what you get for an ounce of dried pumpkin seeds per the USDA. Incredible, right? Plus, I’ve never known anyone who doesn’t like pumpkin seeds.
More than just its macronutrient profile though, pumpkin seeds have become a lot of people’s staple snacks because it’s just so darn healthy.
It’s loaded with antioxidants that can help flush out your system of excess free radicals. It also has 168mg of magnesium per ounce — and that’s a lot for such a small serving size!
9. Hemp seeds
For every 3 tablespoons of hemp seeds, you get nearly 10g of protein and less than 3g of carbs (with nearly half of it coming from fiber, per USDA). Plus, they’re amazing sources of heart-healthy fatty acids. These alone should tell you how amazing these seeds are.
Even better is that they’re so easy to add to any food or recipe. Eating grains? Sprinkle some of these in there for a quick protein bump. Yogurt? Sure. Smoothies? Absolutely! Salads? Give those greens a bit of nuttiness with hemp!
Virtually anything you can think of, hemp seeds are probably going to make better.
Seriously, if you’re looking for high protein low carb snacks on the go, you can’t get much better than edamame. The frozen kind, for example, will get you nearly 19g of protein, just under 14g of carbs per cup — all at just 188 calories! Plus, you’re getting 8g of fiber there, too!
What’s even better is that you probably won’t even eat 1 cup of edamame for your snack anyway. That’s even fewer calories.
But, to be honest, I’m not the biggest fan of how edamame tastes. At least not when it’s raw. That’s why I cook my edamame with parmesan and garlic powder just like how Homemade Hooplah does it. You still get all the protein but this time, with a more salty/garlic-y flavor.
Or, you know… you could buy store-bought. If you go this route, SeaPoint Farms Dry Roasted Edamame seems like a great option with 14g of protein and just 9g of carbs per serving.
11. Protein bars
I mean, for Pete’s sake it’s a protein bar. You just know it has to be here.
However, not all protein bars are equal. A lot of what’s out there offers more sugar and carbs than actual protein, so be careful what you pick up the next time you go shopping.
Quest Nutrition, in particular, has a great selection of low carb protein bars. I recommend the double chocolate chunk flavor but the brand has a lot more you can choose from.
12. Granola bars
Sure, you can snack on store-bought granola bars. Are they healthier than most of what’s out there? Yes, not to mention convenient. But while they’re healthier, most of what’s out there is still coated with sugar that no doubt brings up the carbs.
Having said that, might I introduce you to some easy, no bake, homemade granola bars?
This recipe is from Sweet As Honey and it yields just shy of 8g protein and 3g net carbs. Follow her instructions and you should end up with 8 bars that you can easily take with you anywhere you need to go.
13. Protein cookies
While protein bars are more popular, I think protein cookies are just as good.
You’ve got plenty of choices, too. Quest Nutrition, for example, has 4 flavor options — all with less than 5g of carbs and at least 15g of protein.
Of course, you could also make your own. It’ll likely taste better, too. In this case, check out Well Plated’s recipe for peanut butter protein cookies.
14. HighKey keto protein cereal
Let’s face it: you’re probably eating cereal even if it’s not breakfast. I don’t think there’s any shame in that to be honest. You can do so much worse after all.
Specifically for high protein low carb snacks on the go, however, I highly recommend HighKey’s Keto Protein Cereal. It packs 10g of protein and 0g (yes, zero grams) of net carbs per serving.
Munch on these alone or serve with almond milk to keep it low carb.
15. Beef jerky
These are great to have on the road. They’re just so convenient and I always make sure to have a pack with me when I go on trips or if I know I have a long day ahead of me.
Jack Link’s beef jerky has always been a favorite and I know for sure I’m not alone in this. What’s great is that they now offer a sugar-free version with just 1g of carb and a whopping 15g of protein per serving.
If you can’t find the low carb variant though (or if you just don’t like how it tastes), the original version still only has 6g of carbs, so it’s still a good choice.
16. Turkey jerky
I’m personally more of a beef jerky kind of guy but that doesn’t take away from the fact that turkey jerky makes for a great protein-rich snack. After all, turkey is inherently leaner than beef.
Having said that, Jack Link’s turkey jerky is what I prefer. Trust me, I’m not a brand loyalist by any means but I do think it’s one of the best ones out there.
Each serving will get you 12g of protein and just 4g of carbs.
17. Beef thins
Beef thins are different from jerkys by the way, particularly with their texture. They sort of taste and look the same but since these are thinner, they offer more crunch. Kind of like what you’d get from potato chips.
I really like the barbecue flavored ones from The New Primal. Each serving should get you 13g of protein with only 6 total carbs. You can get the salted version if you prefer that though. They’re slightly cheaper but have a similar macronutrient profile.
18. Turkey sausage snack sticks
If turkey jerky isn’t your thing, then maybe these turkey sausage sticks from Old Wisconsin are. Honestly, I don’t there’s that significant of a difference but it’s big enough that you notice it.
Regardless, both are great on-the-go options if you want a quick and convenient source of protein without the guilt that comes with carbs.
19. Salmon jerky
Don’t knock it until you try it.
It’s what I always tell people who haven’t tried any kind of fish jerky. I was once a sceptic, too, but when I tried this Wild Alaskan Salmon Jerky from Fishpeople, I have to say… It’s actually pretty good. And that’s coming from someone who’s not the biggest fan of fish!
Incredible protein-to-carb ratio as well at 12g of protein and only 4g of carbs.
20. Tuna jerky
The way I see it, you can either get salmon jerky, or this — Kaimana’s Wild-Caught Ahi Tuna Jerky.
They both have a variety of flavors to choose from and are great sources of omega-3 fatty acids and protein. This, in particular, comes with 9g of protein and 11g of carbs. It’s a little heavy on carbohydrates, I know, but that’s still pretty low relative to the usual snacks you get on the market.
But, if you’re not satisfied, you can always make your own. Jerkyholic has a simple but tasty recipe you can follow with each serving netting you a whopping 20g of protein and only 4g of carbs.
21. Canned tuna
To me, canned tuna is one of the easiest ways to put more protein into my system. It’s very versatile, too. You can have it as part of your breakfast, lunch, dinner, or even as a stand-alone snack.
I usually just order StarKist Chunk Light Tuna because I like its macronutrient profile (i.e. 90 calories, 0g carbohydrates, 20g protein). You can use whatever kind or brand you want though.
Also, you can put a little twist to your tuna snacks so you don’t get bored. For example, you can combine the tuna with some mayo and serve it with carrots just like this recipe from Nikki Filippone on AllRecipes(.com).
22. String cheese
Dairy products are generally excellent sources of protein. Cheese, in particular, is both delicious and always readily available in some shape or form.
I think nibbling on string cheese is always a good way to get more protein with significantly fewer carbs in your system. Kraft’s string cheese, for example, delivers 7g of protein with only 1g carb.
However, string cheese and other forms of mozzarella can also taste bland to some people. The good news is that you’ve got a handful of other choices, including the next handful of items on this list:
23. Cheddar cheese
What I like about cheddar is that it has a range of flavor intensities you can experiment with if you haven’t already.
I suggest you start with medium cheddar and, depending on how you like it, either scale down to mild or try the more intense sharp or extra sharp versions. I’m personally good with medium cheddar but you do you.
24. Ricotta cheese
Per the USDA, 100g of ricotta cheese has around 7.5g of protein and 7.3g of carbs. Probably not the best choice cheese-wise, but I think the almost 1:1 ratio between protein and carbs is still pretty good.
Plus, it’s easy to make at home and you get to have control over how salty and how smooth (or crumbly?) you want yours to be.
Check out this video from Joshua Weissman if you’re interested.
You’re going to need an instant read thermometer though so if you don’t have one already, make sure to get it before starting.
25. Brie cheese
With nearly 6g of protein and almost 0g of carbohydrates (per NutritionValue), there’s no way I’m leaving brie cheese off of this list.
Serve this with some low-carb crackers and you’ve got yourself a snack. Works great in parties as part of a cheese board, too, I think.
Anyhow, brie cheese is fairly easy to find but the challenge is finding low-carb crackers. Where I’m from, I can only order them online because they’re not in any of my local supermarkets.
What I do instead is make my own. Wholesome Yum’s recipe, in particular, only needs 3 ingredients — almond flour, sea salt, and an egg — and yields 4g net carbs. It’s a perfect pair for brie cheese in my opinion.
26. Cheese flavored popcorn
We all know that snacking helps us bridge the gap between each meal and keep our metabolism going without going hungry. However, a lot of us bridge this gap with chips and other junk food — and that’s not healthy at all.
Per research, popcorn is better for satiety compared to chips and also has significantly less calories which ultimately makes the better snack. It’s bland by itself though, so you can add flavor to it with cheese.
Grated parmesan, in particular, makes for great popcorn in my opinion, and it also adds protein without too much carbs. Grated cheddar works equally well, too.
27. Crispy tofu snack
If you’re vegan, I believe this should be on your short list.
I found this recipe on All Asia Recipes and not only is it easy, it’s actually quite tasty. Coming from someone who’s largely a carnivore, that should mean something, right?
Anyhow, each serving of this snack gets you 4g of carbs and 11g of protein.
Speaking of vegan snacks, have you ever had tempeh?
Because, I have to be honest, I’ve only ever had it once and it was just because a co-worker brought some to the office. So, no, I’ve never tried making it either.
Also, making your own tempeh from scratch is time consuming. Days, even.
However, if you do make it, I imagine it’s pretty rewarding especially considering how you get nearly 20g of protein and only less than 8g of carbs every 100g (per USDA). That ratio is incredible, really.
You can make big batches, store what you don’t need in the freezer, and just take whatever you need when you need it. That’s a great on-the-go snack in my book. Vegan Lovlie has an easy to follow guide if you need it.
29. This 3-ingredient chocolate and peanut butter fat bomb
Fat bombs are a huge hit with the keto diet but you don’t necessarily have to be in ketosis to enjoy these snacks.
Following Beaming Baker’s recipe, All you’ll need are coconut butter, peanut butter, and unsweetened cocoa powder or raw cacao powder. If you want to make it sweeter without adding calories, adding monk fruit is a great option but it’s not necessary.
It’s also easy to store, so it’s great to have on the road. Each fat bomb should yield 5g of net carbs and 7g of protein.
30. Deli turkey
You know turkey makes one of, if not the best meals whenever you’re looking to eat anything that’s packed with protein without all the carbs.
However, I’m here to tell you not to discount the snackability of turkey. Or, more specifically, deli turkey.
If you’ve got a deli near you that sells turkey meat, cool. But if you don’t, it’s fairly easy to make at home. Akis Petretzikis has a recipe that yields over 18g of protein and only 6g of carbs, and although I don’t understand a word he’s saying (I think it’s Greek?), the video makes it a simple process.
31. These low carb protein muffins
Healthy Recipes Blog intended these muffins to be eaten for breakfast but, in my opinion, they’re light and tasty enough to be eaten between meals as well. They’re also easy to make, easy to store, and easy to reheat.
And in case you still weren’t sold, each muffin gets you 12g of protein and only 5g of carbs.
Before you go munching on any of these delicious snacks, remember that although they all have relatively low carbohydrates and calories, it’s so easy to eat more than you’re supposed to.
Always bear this in mind whenever you open the fridge and scavenge for something to eat.
With that said, I’ll take my leave. Be sure to share this with your friends so we can help them, too!