The Ultimate Guide to High-Protein, Low-Carb Foods for Healthy Eating

Satisfying meals that build muscle, stabilize blood sugar, and curb cravings.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 22, 2025

Satisfying meals that build muscle, stabilize blood sugar, and curb cravings.

High-protein, low-carb diets have become popular for their ability to help people feel full longer, build lean muscle, support metabolism, and manage weight. Whether you are looking to start a low-carb lifestyle, tweak your nutrition for fitness, or simply add more protein-rich foods, this comprehensive guide will provide you with top food choices, expert tips, healthy recipes, and answers to frequently asked questions.

Why Choose High-Protein, Low-Carb Foods?

Promote Satiety: Protein keeps you fuller longer, reducing the urge to snack on unhealthy options.
Support Muscle Health: Adequate protein intake aids muscle maintenance and growth.
Blood Sugar Management: Fewer carbs help stabilize blood sugar and prevent energy crashes.
Weight Management: High-protein, low-carb diets may help with fat loss and weight control.
Versatile & Delicious: There are endless, flavorful options for every dietary preference—omnivore, vegetarian, or vegan.

To further refine your low-carb journey and expand your pantry, explore our 30 Best Low-Carb Foods Recommended by Dietitians. This curated list ensures you're not just following a trend but embracing nutrition backed by professional insight that aligns with your health goals.

Top High-Protein, Low-Carb Foods

1. Animal Proteins

Animal proteins deliver the most protein per gram, typically without carbs, making them a staple for low-carb diets.

Chicken Breast: Skinless chicken breast offers about 31g protein and less than 1g carbs per 100g serving.
Turkey: Lean turkey is protein-rich with virtually no carbs.
Beef & Lamb: Opt for lean cuts like sirloin and tenderloin for high protein and low carb nutrition.
Pork (including Bacon): While fresh pork is naturally low in carbs, processed bacon may contain added sugars—always read the label.
Eggs: One large egg contains 6g protein and less than 1g carbs, plus essential vitamins and minerals.

Looking for more protein-rich options to round out your meals? Check out our 15 High-Protein Foods Nutritionists Recommend for Any Diet to ensure you're fueling your body with high-quality nutrition that boosts energy and aids in muscle recovery.

2. Fish and Seafood

Fish are packed with protein, omega-3 fatty acids, and are virtually carb-free.

Salmon: Offers 22g protein per 100g with healthy fats and zero carbs.
Tuna: A lean choice with up to 24g protein and less than 1g carbs.
Shrimp & Crab: Low calorie, high protein, and almost no carbs.
Sardines, Trout, Cod: All excellent, nutrient-packed, low-carb protein choices.

If you’re wondering how to incorporate more vegetables into your high-protein diet, don’t miss our guide on the Top High-Protein Vegetables for a Plant-Based Diet. These selections not only enhance your meals but also ensure you're getting the vital nutrients your body craves.

3. Dairy and Cheese

Dairy products pack a punch of protein, calcium, and probiotics. Choose lower-carb varieties for best results.

Greek Yogurt: Offers 10g protein per 100g, with only 3-5g carbs in plain, nonfat types.
Cheese (Parmesan, Swiss, Cheddar): Most hard cheeses provide 7–10g protein per ounce and less than 1g carbs.
Cottage Cheese: 12g protein and about 3g carbs per half cup.

4. Plant-Based Proteins

Tofu: Contains 10g protein and only 2g carbs per 100g serving, making it ideal for vegetarians.
Tempeh: Slightly higher in protein (around 19g per 100g) and moderate in carbs (about 9g).
Seitan: Wheat-derived meat substitute with 21g protein and only 2g carbs per 100g, but not gluten-free.

5. Nuts and Seeds

Nuts and seeds provide plant-based protein, healthy fats, minerals, and fiber to aid fullness.

Almonds: 6g protein and 2g carbs per ounce.
Pumpkin Seeds: 7g protein and 4g net carbs per ounce.
Chia Seeds: 5g protein and 2g carbs per ounce, plus omega-3s and fiber.
Walnuts & Pecans: Also low in carbs, good source of polyunsaturated fats.

6. Legumes (Careful With Portions)

Beans, lentils, and pulses contain both protein and carbs. Enjoy them in moderation for a balanced high-protein diet.

Black Beans: 8g protein, 12g net carbs per half cup cooked.
Edamame: Highest protein for lowest carbs among beans (9g protein, 5g carbs per half cup).

Food	Protein (per 100g)	Carbs (per 100g)
Chicken Breast	31g	<1g
Eggs	6g (per egg)	<1g
Salmon	22g	0g
Greek Yogurt	10g	4g
Almonds	6g	2g
Tofu	8g	2g
Tempeh	19g	9g

Best High-Protein, Low-Carb Vegetables

While most veggies are low in both protein and carbs, a few stand out for their protein content while keeping carbs minimal:

Spinach: 3g protein, 1g carbs per 100g. Highly versatile in salads, omelets, and smoothies.
Broccoli: 3g protein, 6g carbs per 100g. Delicious roasted, steamed, or raw.
Brussels Sprouts: 3.4g protein, 9g carbs per 100g. Pan-fry or oven-roast for best flavor.
Asparagus: 2.2g protein, 3.9g carbs per 100g. Great for grilling or adding to stir-fries.
Green Beans: 1.8g protein, 7g carbs per 100g.
Cauliflower: 2g protein, 5g carbs per 100g. Popular as a rice or potato substitute.

Quick & Easy High-Protein, Low-Carb Recipes

Baked Salmon & Leek Parcels

Layer salmon fillet, sliced leeks, and a spoonful of mascarpone in foil.
Seal and bake; serves with spinach.
Provides Omega-3s, 32g protein, and only 5g carbs.

Keto Pizza

Base: Cauliflower rice, coconut flour, flaxseed.
Toppings: Tomatoes, parmesan, olives, rocket. Add ham or grilled chicken for extra protein.
Delivers 18g protein, 8g carbs per slice.

Peanut Butter Chicken

Chicken breasts cooked in a creamy peanut butter sauce.
Serve with steamed green beans or spinach.
33g protein, 11g carbs per serving.

Curried Cod & Chickpeas

Cod filet, chickpeas, ginger, and warming spices in a one-pot meal.
Provides 34g protein, 22g carbs per serving (lower if chickpeas portion is reduced).

Tofu Curry

Tofu, spinach, aromatic spices, served with lime wedges for brightness.
Vegan-friendly, 22g protein, 8g carbs per serving.

Creamy Spinach Chicken

Chicken breasts with a rich creamy spinach sauce.
Low carb (2g), very high protein (43g). Ideal for meal prep.

Saag Paneer

Spinach, Indian paneer cheese simmered with fragrant spices.
Vegetarian, 22g protein, 4g carbs per serving.

Smart Snack Options

Cheese Crisps: Crunchy, salty, and satisfying. Parmesan crisps (Whisps Parmesan Cheese Crisps) offer 13g protein and only 1g carbs per serving.
Hard-Boiled Eggs: Simple, portable source of protein and healthy fats.
Greek Yogurt: Go for plain, unsweetened varieties for minimal carbs and max protein.
Nut Butters: Almond or peanut butter, but look for versions with no added sugars.

Expert Tips for Eating High-Protein, Low-Carb

Plan Ahead: Prepare grab-and-go snacks like boiled eggs, roasted nuts, and sliced meats.
Choose Wisely: Select lean cuts, minimal added sugars or breading, and fresh over processed.
Balance Fats: Combine protein-rich foods with healthy fats (avocado, olive oil) for improved satiety and nutrition.
Add Fiber: Incorporate low-carb, high-fiber vegetables to support digestion and fullness.
Watch Portion Size: Especially for nuts, seeds, and cheese, which are calorie dense.
Hydrate: High-protein diets need extra water intake to support kidney function and metabolism.

Frequently Asked Questions (FAQs)

Q: What counts as high-protein, low-carb?

A: Generally, foods with >15g protein and <7g carbs per serving are considered high-protein, low-carb, but individual dietary goals may vary.

Q: Are high-protein, low-carb diets safe long-term?

A: Most healthy adults can enjoy these diets safely. However, those with kidney problems, heart issues, or certain metabolic concerns should consult a healthcare provider before making major dietary changes.

Q: Can vegetarians and vegans eat high-protein, low-carb foods?

A: Yes, options like tofu, tempeh, seitan, nuts, seeds, and some cheeses fit the bill. Focus on variety for balanced nutrition.

Q: Are legumes appropriate for this diet?

A: Legumes are higher in carbs than animal proteins but can be incorporated in moderation, especially for vegetarians looking to diversify protein sources.

Q: What are common mistakes to avoid?

A: Watch out for processed meats with added sugars/carbs, portion sizes of calorie-dense foods (nuts, cheeses), and neglecting healthy fats or fiber.

Sample Meal Plan: High-Protein, Low-Carb

Meal	Food Example	Protein	Carbohydrates
Breakfast	Spinach Omelet (eggs, spinach, feta)	20g	3g
Snack	Greek Yogurt & Almonds	15g	5g
Lunch	Grilled Salmon with Broccoli	30g	8g
Snack	Cheese Crisps	13g	1g
Dinner	Chicken Breast & Asparagus	32g	5g

Conclusion: Enjoying a High-Protein, Low-Carb Lifestyle

With a huge range of tasty, nutritious options available, adopting a high-protein, low-carb diet is both enjoyable and beneficial for health. By focusing on whole foods—lean meats, fish, eggs, dairy, plant proteins, nuts, seeds, and low-carb veggies—you can support energy, fitness, and weight management every day. Remember to plan meals, choose unprocessed ingredients, and stay hydrated for best results.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete