When you’re trying to cut out carbs, sometimes food options can feel…limited. After all, easy go-tos like pretzels, pizza, and pita chips are totally off-limits. (Why are all the best foods carbs?!)
Thankfully, there’s no need to reinvent the wheel when it comes to finding healthy high-protein, low-carb snacks. These 18 dietitian-approved foods will do the trick:
Blue Diamond Almonds
Blue Diamond Crafted Gourmet Almonds
BUY IT $7 per 10-ounce bag, amazon.com
“They provide six grams of protein, equivalent to the amount in an egg, and healthy fat to help squash your cravings. Boost protein by pairing them with cheese.” —Bonnie Taub-Dix, R.D.N., author of Read it Before You Eat It—Taking You from Label to Table
Per 1-ounce serving: 170 cal, 15 g fat (1 g sat), 5 g carbs, 1 g sugar, 135 mg sodium, 3 g fiber, 6 g protein.
Ripple Non-Dairy Greek Yogurt
“The single-serve portion is a great way to manage your calories if you’re looking to watch yourself. It has a great amount of protein and it’s the perfect option for people trying to go dairy-free while still getting that protein dose they need for a workout.” —Jessica Perez, R.D.
Per 5.3-oz serving: 140 cal, 5 g fat (0.5 g sat), 10 g carbs, 6 g sugar, 40 mg sodium, 0 g fiber, 12 g protein.
Biena Chickpea Sea Salt Snacks
BUY IT $17 for pack of six, amazon.com
“One serving of these all-stars provides six grams of plant-based protein that is equally rich in fiber. Subtract the fiber from the carbs and you are left with only 12 grams of net carbs for this high-quality snack.” —Bethany Doerfler, R.D.N.
Per 1/4-cup serving: 130 cal, 4 g fat (0 g sat), 18 g carbs, 0 g sugar, 160 mg sodium, 6 g fiber, 6 g protein.
Fage Total 0% Greek Yogurt
“I love its fluffier texture and pairing it with berries and nuts or muesli.” —Gabbi Berkow, R.D.
Per 6-oz serving: 90 cal, 0 g fat (0 g sat), 5 g carbs, 5 g sugar, 65 mg sodium, 0 g fiber, 18 g protein.
Sunbutter (No Sugar Added)
BUY IT $40 for six jars, amazon.com
“Sunflower seeds are such a great option for navigating nut allergies and are so mineral-rich. Sunflower seed butter is high in energizing copper, in addition to magnesium, which soothes muscle contractions, balances blood sugar, and fights inflammation.” —Desiree Nielsen, R.D.
Per 2 tbsp serving: 210 cal, 18 g fat (2 g sat), 4 g carbs, 1 g sugar, 100 mg sodium, 2 g fiber, 8 g protein.
Perky Jerky Jammin’ Jamaican Turkey
BUY IT $5, amazon.com
“The great thing about jerky is that it takes a long time to chew, slowing you down and meaning you’re less likely to over eat. Also, this flavorful jerky packs in 11 grams per 80-calorie serving and is perfect to satisfy your savory cravings.” —Nora Minno, R.D., Daily Burn Trainer
Per 1-oz serving: 50 cal, 0.5 g fat (0 g sat), 8 g carbs, 7 g sugar, 360 mg sodium, 0 g fiber, 11 g protein.
Justin’s Classic Almond Butter
BUY IT $12 for pack of 10 squeeze packs, amazon.com
“Add a banana, and this makes the perfect breakfast.” —Bonnie Taub-Dix, R.D.N.
Per 1.15-oz serving: 200 cal, 18 g fat (2.5 g sat), 6 g carbs, 1 g sugar, 0 mg sodium, 3 g fiber, 6 g protein.
Sea Cuisine Wild Alaska Salmon Strips
“A lot of people hate the smell of cooking fish, so the fact that this is precooked and can be added to salad or on top of crackers is perfect for a quick fish fix. It’s a really good way to get people to eat more fish, which is lacking in most diets.” —Jessica Perez, R.D.
Per 3-oz serving: 100 cal, 3.5g fat (0.5 g sat), 0 g carbs, 0 g sugar, 150 mg sodium, 0 g fiber, 16 g protein.
Bulletproof Vanilla Shortbread Collagen Protein Bite
BUY IT $35 for pack of 12, amazon.com
“Sometimes the idea of eating bites vs. a whole bar gives the illusion that you’re eating more so people feel more satisfied.” —Jessica Perez, R.D.
Per package: 100 cal, 6g fat (3 g sat), 7 g carbs, 0 g sugar, 60 mg sodium, 2 g fiber, 6 g protein.
YQ by Yoplait
YQ by Yoplait Plain Yogurt
BUY IT $2, amazon.com
“This product has one gram of sugar, no artificial ingredients or sugars, and is almost completely lactose-free. It offers more protein than two eggs and has helpful probiotics. Top with berries and nuts to make this snack a mini meal.” —Bethany Doerfler, R.D.N.
Per 1-container serving: 110 cal, 3 g fat (2 g sat), 2 g carbs, 1 g sugar, 25 mg sodium, 0 g fiber, 17 g protein.
Krave Rosemary Lemon Turkey Stick With White Beans
“This is definitely suitable for a high-protein, low-carb diet because it has seven grams protein and only four grams carbs (from the beans), plus it’s low in calories.” —Gabbi Berkow, R.D.
Per stick: 70 cal, 3 g fat (0.5 g sat), 4 g carbs, 2 g sugar, 220 mg sodium, 1 g fiber, 7 g protein.
Eda-Zen Organic Toasted Edamame
BUY IT $15 for pack of six, amazon.com
“This is higher in carbs but definitely doable. Soy is actually the only plant protein that is a complete protein since it has all the essential amino acids your body needs.” —Gabbi Berkow, R.D.
Per 1/4-cup serving: 130 cal, 4 g fat (0.5 g sat), 10 g carbs, 1 g sugar, 160 mg sodium, 8 g fiber, 12 g protein.
Go Umami Baked Tofu Bar Orange Teriyaki
BUY IT $7 for pack of 10, amazon.com
“If you’re looking for a high-protein, low-carb, plant-based snack… this is it! A deliciously flavored tofu bar can pack in five grams of plant-based protein for only 60 calories—meaning you can double up on this easy-to-eat, on-the-go snack.” —Nora Minno, R.D., Daily Burn trainer
Per 1-package serving: 60 cal, 3 g fat (0.5 g sat), 3 g carbs, 1 g sugar, 150 mg sodium, 2 g fiber, 5 g protein.
StarKist Chunk Light Tuna
BUY IT $4 for pack of four cans, amazon.com
“Tuna is fish so it’s pure protein, but I’d do at least four ounces for at least 20 grams of protein.” —Gabbi Berkow, R.D.
Per 2-oz serving: 45 cal, 0.5 g fat (0 g sat), 0 g carbs, 0 g sugar, 180 mg sodium, 0 g fiber, 10 g protein.
Organic Valley Low-Fat Cottage Cheese
“Cottage cheese is a great choice because it’s high in protein, low in carbs, and rich in calcium. Having cottage cheese right before bed can actually help you build muscle and burn fat overnight because the slow-digesting casein provides a steady stream of protein to your muscles.” —Gabbi Berkow, R.D.
Per 4-oz serving: 100 cal, 2 g fat (1.5 g sat), 4 g carbs, 0 g sugar, 450 mg sodium, 0 g fiber, 15 g protein.
Epic Pink Himalayan Sea Salt Baked Rinds
“They’re a good keto alternative to, say, a high-carb potato chip.” —Jessica Perez, R.D.
Per 0.5-oz serving: 70 cal, 2.5 g fat (1 g sat), 0 g carbs, 0 g sugar, 250 mg sodium, 0 g fiber, 11 g protein.
BUY IT $23 for pack of 24, amazon.com
“Pistachios are known as the ‘skinny nut’ for a reason. They are among the highest snack nuts in protein and fiber, and lower in calories than any other tree nut. With antioxidants, electrolytes, energizing protein, and fiber, pistachios are my favorite post-workout treat. Compared to many other sources of protein, their fiber content helps with gut health and keeping you full.” —Alex Caspero, R.D.
Per 0.5-cup serving: 150 cal, 13 g fat (1.5 g sat), 8 g carbs, 2 g sugar, 135 mg sodium, 3 g fiber, 6 g protein.
StarKist Pink Salmon
BUY IT $2, jet.com
“StarKist has a line of pouched salmon that I always have on hand. These flavorful pouches are a win-win when it comes to nutrition, providing high-quality protein, convenience and flavor all in one. Plus, they make it easy to get a few servings of fish in each week.” —Heather Mangieri, R.D.
Per 1-pouch serving: 70 cal, 1 g fat (0 g sat), 0.5 g carbs, 0 g sugar, 150 mg sodium, 0 g fiber, 15 g protein.
It’s Snacks Week at WomensHealthMag.com!
For more healthy snacking tips and tricks, check out the rest of our Snacks Week collection.
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