Meeting your fitness goals can be made easier by simply adding more low carb high protein foods in your diet. Don’t worry if you don’t know where to start. Below is a guide to some of the best protein sources to help you get cut!
In This Article:
36 Low Carb High Protein Foods to Add to Your Diet Now
1. Chicken Breast
With 7 grams of protein per ounce, chicken breast is one of the best low carb high protein foods for getting cut. It’s also a versatile ingredient that you can grill, bake, broil, steam, or fry.
More than just a Thanksgiving staple, turkey is one of the best lean meats to consume year round! It contains 8% more protein than chicken breast. Aside from being a low carb high protein food, it’s also low in sodium and packs zinc, potassium, B6, niacin, phosphorus, and iron.
Like other poultry meats, duck is also an excellent source of protein. Three ounces contains about 16 grams of protein. It also contains a lot of nutrients such as B vitamins, iron, potassium, zinc, and phosphorous.
Lean beef is a protein powerhouse cooked in many delicious ways. Cooked sirloin steaks, for example, contains about 29-36 grams of protein per 4-ounce serving. Beef is also loaded with vitamins B6 and B12 as well as minerals like zinc, iron, and selenium.
This red meat from young sheep can give you about 27.5 grams of protein per 4-ounce serving. This makes it a great option for low carb high protein foods. Aside from this, it also packs significant amounts of B vitamins, zinc, iron, and copper.
Although bison meat isn’t a popular choice, it can be an excellent alternative to beef and other high-fat protein sources. It contains 22 grams of protein per 3-ounce serving.
7. Lean Pork
Tenderloin is the best cut of pork to add to any low carb high protein recipe. It has about 22 grams of protein per 3-ounce serving.
If you want to try other types of high protein meat, you must give goose a try. It contains about 20 grams of protein per 3-ounce serving.
Tuna, due to being affordable and tasty, is one of the most common alternatives to red meat. With 26 grams of protein per 3-ounce serving—in addition to good levels of potassium, antioxidants, selenium, iron, and various vitamins—it’s definitely a must-have in your low carb high protein foods list.
There are two types of codfish with different nutrient levels, but both have high protein content: Atlantic and Pacific codfish. Atlantic codfish has 20 g of protein per 3 oz serving, while Pacific codfish has 16 g of protein per same servings.
With 19 g of protein per 3 oz servings, you can definitely add shrimp-based meals to your high protein low carb diet plan. Grilled, sauteed, or toppings for salad, there’s so much you can do with this seafood.
Tilapia is a lean white fish with high protein content and no carbs. A 4 oz serving of tilapia has about 23 g of protein. It also contains essential amino acids, phosphorous, selenium, omega-3 fatty acids, and potassium.
When eaten plain or steamed, crabs are healthy. They’re protein-packed, carbs-free, and loaded with B vitamins and other minerals. A 3 oz serving of crab meat has about 20 g of protein.
Salmon is a superfood. With about 22 g of protein per 3 oz servings, it’s packed with high levels of protein, Omega-3 fatty acids, and vitamin B and D. Regular consumption of salmon is linked to the decreased risk of many diseases.
15. Black Beans
A cup of cooked black beans contains 15 g of protein. They also boast of the same antioxidants which made blueberries a superfood. Black beans are among the best low carb high protein foods for vegetarians.
16. Broad Beans
Broad beans should be every snacker’s best friend. Forget about the bag of chips you often reach for! One ounce serving of roasted broad beans has seven grams of protein and only 16 g of carbs. You must have this on your office desk!
Another example of low carb high protein foods to add to your pantry is edamame. Aside from the 26 g of protein per half cup it can give, it’s also a good source of non-heme iron.
Lentils contain 9 g of protein, 20 g of carbs, and 8 g of fiber per half-cup serving. These legumes can also help in stabilizing blood sugar and lowering cholesterol. They’re a good addition to salads, chilis, soups, and pasta.
19. Greek Yogurt
Greek yogurt is a bit more processed in comparison to regular yogurt. This processing is done to remove excess lactose as well as some water and minerals. It’s a perfect protein substitute for those who like to avoid meat but can also be consumed in many different ways. A serving of Greek yogurt contains 12-20 g of protein.
Ricotta cheese is another great example of high protein low carb foods to add to your meals. It contains 14 g of protein and 6 g of carbs per half-cup serving. It’s also cholesterol free because it’s completely plant-based.
21. Cow’s Milk
Cow’s milk is a powerhouse source of protein. An 8 oz cup of 1% milk contains 8 g of high-quality protein and just 13 g of carbs. On top of this, cow’s milk can also provide potassium, calcium, riboflavin, vitamin A, and vitamin B12.
Who can say no to this delicious high protein, low carb snack? One ounce of mozzarella can give you 8 oz of protein with only 1 g of carbs.
Nuts and Seeds
Pistachios make for a good, satisfying snack. Thirty pistachio nuts can give you up to 3 g of protein. Aside from adding pistachios to several dessert recipes, you can just snack this amazing nut as it is. This snack is a perfect addition to all diets.
Like pistachios, almonds are great for snacking too. They’re a very good source of plant protein — 6 g of protein per one ounce serving and good-for-the-heart fats.
25. Chia Seeds
You can consider chia seeds as a secret weapon to add to your diet plan. They can help in keeping you full by absorbing 10 times their weight in water. They’re also rich in good fats like omega-3 fatty acids. A tablespoon of chia seeds contains 2 g of protein and 5 g of carbs.
26. Pumpkin Seeds
You can add pumpkin seeds in yogurt, smoothie bowls, salads, and soups. They’re a good source of plant protein and heart-healthy omega-3 fatty acids. There are 3 g of protein and 3 g of carbs in a tablespoon of pumpkin seeds.
Just like all the other nuts listed here, walnuts are a low carb high protein food. You can add them to salads or smoothies, or enjoy them by the handful! A 100g gram serving of walnuts can give you about 14 g of protein and 3 g of carbs.
28. Brazil Nuts
Brazil nuts are actually seeds from the Brazil nut tree. Aside from their high protein content, they’re also good for the heart, skin, and immune system. A hundred grams of these contain 15 g of protein.
One hundred grams of quinoa contains about 14 g of protein. Not bad at all! Aside from that, it’s also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, and essential antioxidants. It can be a substitute for rice, topped on oatmeal or waffles, or even added in soups.
Eggs are one of the most inexpensive foods with the highest levels of protein. One large egg can have up to 7 g of protein, 13 vitamins, and all nine essential amino acids. They’re pretty versatile and goes well with many kinds of meals.
Avocados boast of their high protein content and heart-healthy monounsaturated fats. One whole fruit can have up to 4 g of protein. You can add avocado in your toast along with egg, in salads, pasta, soup, and a lot more.
32. Peanut Butter
Peanuts have the highest protein content among all nuts. In fact, two tablespoons of peanut butter contain 9 g of protein. More reasons to open up a jar of PB!
33. Chicken Liver
Chicken liver is another good source of protein with about 26 g per 100 g serving. It has no carbs and is an excellent source of thiamin, zinc, manganese, vitamins A and C, niacin, vitamins B6 and B12, iron, copper, and folate.
Seitan, being made from wheat, contains 18 g of plant protein per three ounces of serving. You can stir-fry it, make a sandwich out of it, or if you think of becoming a vegan, it’s a very good alternative to meat.
Tofu is often used as an alternative to meat. It contains many nutrients like iron, calcium, copper, zinc. A 4 oz serving of tofu contains about 10 g of protein. Tofu is a low calorie and high-protein food perfect for controlling your weight.
36. Meat Jerky
Having meat jerky for snacks can raise your protein intake for a day. There are actually different types to choose from, such as beef, turkey, chicken, bison, salmon, and venison. Jerky treats contain high levels of protein, although it varies depending on the brand and flavor.
Try this DIY low carb peanut butter protein shake perfect for your fit and healthy body:
These low carb high protein foods will help you with weight loss when paired with proper workouts and a good lifestyle. A huge part of your journey to getting the toned body you want is managing what you eat. As most fitness experts say, it’s 80% diet and 20% workout. Maintaining discipline in your diet is, without a doubt, of the utmost importance!
Which of these low carb high protein foods are already a part of your diet? Let us know in the comments section below!
Editor’s Note: This post was originally published on May 30, 2018, and has been updated for quality and relevancy.