25 BEST High Protein Low Carb Foods You Can Eat

If you've been looking for the best high protein low carb foods to eat, you've come to the right place! This guide has meat, cheese, snacks, and plant-based options. And the best part is each item on this list has over 10 grams of protein and under 10 grams of carbs!

The Best High Protein Low Carb Food List

It can be intimidating following a low carb high protein diet unless you know what you can eat, and that's where this list comes in.

This list has 25 high protein low carb options and it will make eating more protein for breakfast, lunch, and dinner super easy. There are even some high protein snack options on it too! So, no matter what time of day it is - or meal it is - you'll find a great high protein option below.

Anyway with all that said, let's not waste any more time and jump right into things!

High Protein Low Carb Foods

1. Chicken

Nutritional info per 3.5 oz (100g):

165 Calories
3.6g Fat
0g Carbs
0g Sugar
0g Fiber
31g Protein

Chicken breasts are a fantastic source of lean protein at 31 grams of protein per 100-gram serving. Chicken thighs are also a good option, but they're slightly lower in protein, with only around 24 grams of protein per 100 grams of meat.

Honestly, both cuts of chicken are great options for just about anyone trying to follow a low carb high protein diet. I know for me personally, chicken - both thighs and breasts - is a big part of how I meet my protein goals every day.

If you're looking for a couple of tasty chicken recipes to make give one of these a shot sometime:

2. Pork

Nutritional info per 3.5 oz (100g) of pork loin:

242 Calories
14g Fat
0g Carbs
0g Sugar
0g Fiber
27g Protein

Lean pork is another great source of protein, providing as much as 27 grams of protein per serving. And effortless recipes like these air fryer or chops and this roasted pork loin make it easy to incorporate this high protein meat into your low carbohydrate diet.

3. Venison Tenderloin

Nutritional info per 3 oz serving (85g):

134 Calories
2.7g Fat
0g Carbs
0g Sugar
0g Fiber
26g Protein

In addition to being one of the highest protein meats out there, venison - at least the tenderloins - are also the lowest in fat and calories on this list. Yes, even lower than chicken breast.

They're great all by themselves, but they're even better served over some low carb rice, or with a side of sauteed eggplant, sauteed asparagus, or grilled carrots.

By the way, if you don't have access to fresh venison, another tasty way to get your fix is with some venison jerky - these grass-fed venison Epic bars make a great low carb high protein snack. They're like a cross between jerky and a protein bar. Each one has 12 grams of protein and just 1 gram of carbs.

4. Beef Liver

Nutritional info per 3.5 oz (100g):

165 Calories
4.4g Fat
3.8g Carbs
0g Sugar
0g Fiber
26g Protein

Beef liver is one of the most nutrient-dense foods you can eat. This hearty organ meat is a micronutrient powerhouse, providing more than 100% of your body's daily recommended intake of vitamin A, vitamin B12, copper, riboflavin, and more.

It's also an excellent low carb source of protein - it has just 3.8 grams of carbs and 26 grams of protein per 100-gram serving.

For what it's worth, this liver and onions recipe is my favorite way to eat liver.

5. Protein Powder

Nutritional info per 1 scoop (33g) of Isopure Protein Powder:

110 Calories
0.5g Fat
1g Carbs
0g Sugar
1g Fiber
25g Protein

Whether plant-based, dairy-based, or egg-based, protein powders are an easy way to add more protein to your day.

I use protein powder a ton to increase my protein intake since it's so versatile and convenient. My favorite way to use it is in this oreo flavored protein shake, but it's also great in these protein waffles, these protein muffins, and these protein overnight oats.

By the way, if you're looking for the best protein powders that are low in carbs and calories, you might want to check out this list of the best protein powders for weight loss.

6. Shrimp

Nutritional info per 3 oz serving (85g):

84 Calories
0.2g Fat
0.2g Carbs
0g Sugar
0g Fiber
24g Protein

Shrimp is one of the quickest and easiest lean proteins you can whip up. Even if you're starting with it frozen usually it takes less than 15 minutes to cook. Plus, it's super versatile - you can boil it, steam it, grill it, or even saute it.

For what it's worth, my favorite way to enjoy some shrimp is in this super quick and easy high protein shrimp stir fry or in this low carb keto shrimp scampi.

7. Tuna

Nutritional info per 3 oz serving (85g):

112 Calories
1.1g Fat
0g Carbs
0g Sugar
0g Fiber
24g Protein

Canned tuna and tuna pouches make for a great healthy high protein lunch or even a mid-day snack. You can eat them as is or make a quick low carb tuna salad in minutes.

So, if you're looking for a super convenient way to boost your protein intake and also add essential omega-3 fatty acids and B vitamins to your day, the above mentioned tuna products may be just what you're looking for.

That said, just be sure to choose low-mercury tuna if you plan to eat this heart-healthy fish regularly.

8. Canned Sardines

Nutritional info per ½ cup, drained (85g) of sardines in oil:

200 Calories
12g Fat
0g Carbs
0g Sugar
0g Fiber
22g Protein

Canned sardines are another convenient source of protein that has no carbs! It's also packed with healthy fats and vitamins. Sardines are also rich in calcium, Vitamin D, iron, omega-3 fatty acids, and can reduce inflammation.

While both sardines packed in oil and sardines packed in water are great additions to a high protein low carb diet, the ones packed in water will be a better choice if you're limiting your calorie intake.

9. Grass-Fed Beef

Nutritional info per 3.5 oz (100g):

198 Calories
12.7g Fat
0g Carbs
0g Sugar
0g Fiber
19.4g Protein

Compared to grain-fed beef, grass-fed beef is generally higher in nutritional value, lower in fat, and higher in protein, so definitely choose grass-fed - and even better grass-finished - if you can get it.

There are so many delicious ways to incorporate lean beef into a low carb high protein diet, like in this beef stew, this meatloaf, or these tacos.

Also, dried beef snacks, like jerky or biltong, make fantastic high protein snacking options that can add a ton of extra protein to your day.

10. Halibut

Nutritional info per 3 oz serving (85g):

94 Calories
2g Fat
0g Carbs
0g Sugar
0g Fiber
18g Protein

If you aren't a fan of strong tasting fish, halibut is a great option. It has a mild flavor and a meaty texture. It's also an excellent source of high-quality lean protein. Plus, even though it's not an oily fish, it still provides a healthy dose of omega-3 fatty acids.

Another thing to love about halibut is that it cooks super quickly. So, if you're craving fish and need a quick bite halibut is an awesome option to go with.

For what it's worth, this pan-seared halibut recipe doesn't disappoint.

11. Salmon

Nutritional info per 3 oz serving (85g):

177 Calories
11g Fat
0g Carbs
0g Sugar
0g Fiber
17g Protein

In addition to being high in protein and healthy fats, salmon is delicious and easy to prepare, making it a great go-to fish for busy weeknight dinners and meal prep.

There are also a ton of fantastic ways to prepare salmon, and I have a few delicious salmon recipes you can try. These air fryer salmon bites, this blackened salmon, and this keto garlic butter salmon are a few of my favorites.

12. Scallops

Nutritional info per 3 oz serving (85g):

94 Calories
1g Fat
5g Carbs
0g Sugar
0g Fiber
17g Protein

Scallops make for an easy-to-cook tasty main course. Besides being a good source of protein they're also rich in both potassium and magnesium, which are known to reduce blood pressure and contribute to heart health.

13. Lobster

Nutritional info per 3 oz serving (85g):

81 Calories
0.5g Fat
1g Carbs
0g Sugar
0g Fiber
17g Protein

Lobster is one of the leanest sources of protein out there, and it's by far one of my favorite seafood options to eat.

When I make it, I like to just keep things simple and eat the lobster with a squeeze of lemon juice and a little melted butter. Also, for what it's worth, it goes great with these low carb cheddar bay biscuits.

14. Greek Yogurt

Nutritional info for 1 container (150g) of Fage plain nonfat Greek yogurt:

80 Calories
0g Fat
5g Carbs
5g Sugar
0g Fiber
16g Protein

Greek yogurt makes a convenient and tasty high protein snack, breakfast, or base for protein shakes. It's also an excellent source of probiotics, which support healthy digestion and can strengthen your immune system.

By the way, I already have three comprehensive yogurt lists on the blog! If you're looking for yogurt options that are highest in protein, you can check out my high protein yogurt list. If you're looking for the best low carb yogurts you can check out my keto yogurt list. And if you're looking for the best low calorie yogurts out there give my low calorie yogurt list a look!

15. Seitan

Nutritional info per 3 oz serving (85g):

89.9 Calories
0g Fat
8g Carbs
1g Sugar
1g Fiber
15g Protein

Seitan is hands down one of the best low carb sources of plant protein, with 15 grams of protein for a 3 oz serving.

If you've never heard of seitan before, it's a plant-based meat substitute made from wheat gluten and has gained a lot of popularity for having an identical texture to chicken. It has a mild taste that easily takes on the flavor of rubs and marinades and can be prepared in a ton of different ways.

However, since seitan is basically made up of all gluten, you'll want to avoid this option if you are following a gluten-free diet.

16. Low Fat Cottage Cheese

Nutritional info per 4 oz (113g) of low-fat cottage cheese:

111 Calories
4.9g Fat
3.8g Carbs
3g Sugar
0g Fiber
13g Protein

Cottage cheese is another protein-rich dairy product, with on average around 13 grams of protein for a 4 oz. serving. It's delicious as a dip for veggies or as a topping for things like berries, fruit, or low carb cereal. It's also great in recipes like these protein pancakes.

17. Cheese Crisps

Nutritional info per 1 oz (28.3g) of Moon Cheese, Garlic Parmesan:

160 Calories
12g Fat
2g Carbs
0g Sugar
0g Fiber
12g Protein

Cheese crisps are made with 100% cheese that's baked until crispy, giving you the satisfaction of eating cheesy, crunchy chips minus the carbs. And they're loaded with over 10 grams of protein per serving - not too shabby eh?!

Also, for what it's worth, Moon Cheese and Parm Crisps are some of the highest protein cheese crisps that I've found. In fact, I even featured them in my high protein snacks list, so check that out if you're looking for more protein-packed snacks!

18. Ricotta Cheese

Nutritional info per ½ cup (122g) of part-skim:

180 Calories
12g Fat
8g Carbs
4g Sugar
0g Fiber
12g Protein

Rich and creamy, ricotta cheese is one of the highest protein cheeses available. Just like cottage cheese, ricotta is great in dips and can be eaten with your favorite veggies or even as a spread on some high protein bread with a little honey!

19. Eggs

Nutritional info per 2 large eggs:

143 Calories
9.5g Fat
0.7g Carbs
0g Sugar
0g Fiber
12.6g Protein

A couple of eggs can provide a great protein boost for the day and they can also help keep you satisfied all morning long. Also, eggs are naturally high in fat and low in carbs making them a great food to go with if you're following a low carb diet like the keto diet.

For what it's worth, this keto eggs benedict recipe and this keto breakfast casserole recipe are a couple of my favorite egg-forward recipes on the blog. I highly recommend checking them out!

20. Peanut Butter

Nutritional info per 3 tbsp. (48g):

282 Calories
24g Fat
9g Carbs
4.5g Sugar
2.85g Fiber
12g Protein

A super easy way to add more protein to snacks and protein shakes is by adding a few tablespoons of peanut butter to 'em. For what it's worth, this chocolate peanut butter mug cake and these energy boosting peanut butter nut clusters are two of my favorite recipes that have peanut butter in them.

Just make sure that when you're choosing a peanut butter you choose one that has no sugar added to it to keep the carb count as low as possible on whatever you're making.

21. Almond Butter

Nutritional info per 3 tbsp. (48g):

294 Calories
26.7g Fat
9g Carbs
2.1g Sugar
4.8g Fiber
10.2g Protein

Another high protein nut butter to add to your diet is almond butter. It packs a little over 10 grams of protein in just 3 tablespoons. It's also a tasty addition to protein shakes or even spread on some low carb pancakes.

Oh, and just like the peanut butter, make sure to pick an almond butter that has no sugars added.

22. Tofu

Nutritional info per 3 oz serving (85g) of firm tofu:

90 Calories
5g Fat
0g Carbs
0g Sugar
0g Fiber
10g Protein

Tofu is another excellent source of plant based protein. It's a versatile high protein option that can be used in both sweet and savory meals.

Try a tofu scramble for breakfast, a sweet tofu pudding for a midday treat, or a quick stir-fry with tofu and vegetables for dinner.

By the way, when it comes to choosing tofu, use silken tofu or extra firm tofu for the highest protein intake.

23. Hemp Hearts

Nutritional info per heaping 3 tbsp. (30g):

160 Calories
15g Fat
3g Carbs
0.5g Sugar
1g Fiber
10g Protein

Also called hemp seeds, hemp hearts are a true plant-based protein powerhouse. Just 3 heaping tablespoons add an instant 10 grams of protein to protein shakes, chia seed pudding, and yogurt cups.

I love using 'em in a lot of my high protein low carb breakfast recipes - like in this keto oatmeal and these keto overnight oats.

24. Snacking Cheese

Nutritional info per 2 pieces (42g) of BabyBel minis:

140 Calories
10g Fat
0g Carbs
0g Sugar
0g Fiber
10g Protein

Snacking cheeses - like mini Babybel cheese and string cheese - are convenient and tasty sources of protein. Personally, I always keep a few BabyBel cheese wheels stocked in the house for when I need a little something throughout the day.

Just two pieces can provide 10 grams of protein with no added carbs!

25. Bone Broth

Nutritional info per 2 cups (8 oz) of beef bone broth:

62 Calories
6g Fat
3.4g Carbs
1g Sugar
0g Fiber
10g Protein

Bone broth is great on its own or used as a tasty base for soups to add more protein to the recipe. I love using it to make things like this keto chicken noodle soup. You also can't beat the fact that it has up

Wrapping It Up

Well, that's my list of the best high protein low carb foods you can eat!

I hope you find this food list helpful!

As always, leave a comment below if you try any of them. Also, let me know if I missed anything down there too.

More High Protein and Low Carb Lists

If you liked this list of high protein low carb foods, I have a feeling you'll like some of my other lists too!

Here are a few to get you started:

Oh, and as always, for some tasty high protein low carb recipes, give my Instagram, TikTok, and Youtube channel a look. I post new recipes on them all the time!