A well-stocked kitchen can make healthy choices feel automatic. When your fridge and pantry include high-protein foods that are also low in carbs, quick meals and snacks practically build themselves.
This collection highlights versatile ingredients you can use in everything from salads and bowls to quick weekday dinners.
Meat & Poultry
Meat and poultry are some of the most naturally high-protein, low-carb foods available. They provide complete proteins containing all essential amino acids, with little to no carbohydrates. These foods are extremely versatile and can be grilled, roasted, pan-fried, or added to salads, bowls, and high-protein meals.
(All values are approximate and based on a 100 g serving, unless stated.)
Chicken breast
~31 g protein
Lean and very high in protein with almost no carbohydrates. Great grilled, baked, sliced into salads, or used in meal prep dishes.
Chicken thighs (boneless, skinless)
~26 g protein
Slightly richer than chicken breast with excellent flavour. Ideal for roasting, grilling, curries, and one-pan meals.
Turkey breast
~29 g protein
A lean poultry option packed with protein. Works well roasted, sliced for sandwiches, or added to salads and bowls.
Ground turkey
~27 g protein
A versatile meat used in burgers, meatballs, chilli, and lettuce wraps.
Lean beef (sirloin)
~27 g protein
A protein-rich cut of beef that works well grilled, pan-seared, or sliced into stir-fries.
Ground beef (lean)
~26 g protein
Commonly used for burgers, meat sauces, taco fillings, and casseroles.
Pork loin
~27 g protein
A lean cut of pork that roasts well and can also be sliced into medallions for pan-frying.
Pork chops
~26 g protein
A hearty protein option that works well grilled, baked, or pan-seared.
Duck breast
~23 g protein
A richer poultry option with a deep flavour. Often pan-seared and served sliced over salads or vegetables.
Venison
~30 g protein
A very lean game meat that is naturally high in protein and low in fat. Excellent for steaks, stews, and burgers.
Fish & Seafood
Fish and seafood are excellent sources of high-quality protein while naturally containing little to no carbohydrates. Many varieties are also rich in beneficial nutrients such as omega-3 fatty acids, making them a popular choice for low-carb, high-protein meals. They can be grilled, baked, pan-seared, or added to salads, bowls, and light main dishes.
(All values are approximate and based on a 100 g serving, unless stated.)
Salmon
~25 g protein
A rich, oily fish packed with protein and omega-3 fats. Excellent baked, grilled, pan-seared, or added to salads and bowls.
Tuna (fresh)
~29 g protein
One of the highest-protein fish options. Great seared as steaks or used in salads and poke bowls.
Canned tuna
~26 g protein
A convenient, budget-friendly protein source that works well in salads, sandwiches, and quick high-protein meals.
Cod
~20 g protein
A mild white fish with a flaky texture. Perfect baked, pan-fried, or used in fish stews and curries.
Haddock
~20 g protein
A lean white fish with delicate flavour. Often baked, grilled, or used in traditional seafood dishes.
Mackerel
~24 g protein
An oily fish rich in flavour and healthy fats. Great grilled, smoked, or served in salads.
Sardines
~25 g protein
Small oily fish that are extremely nutrient-dense. Often eaten canned, added to salads, or served on toast alternatives.
Shrimp (prawns)
~24 g protein
Very lean and quick to cook. Perfect for stir-fries, salads, pasta alternatives, and seafood bowls.
Crab
~19 g protein
A delicate seafood option that works well in salads, seafood cakes, and light dishes.
Scallops
~24 g protein
Tender shellfish with a mild sweetness. Commonly pan-seared and served with vegetables or light sauces.
Dairy
Dairy products are some of the most convenient low-carb, high-protein foods available. Many dairy options provide complete proteins while containing very little carbohydrate, making them a popular choice for high-protein diets. They can be eaten on their own as snacks or used in breakfasts, salads, sauces, and savoury dishes.
(All values are approximate and based on a 100 g serving, unless stated.)
Greek yoghurt (plain)
~10 g protein
Thicker and higher in protein than regular yoghurt. Great for breakfasts, snacks, smoothies, or paired with fruit and nuts.
Skyr
~11 g protein
An Icelandic cultured dairy product similar to yoghurt but even thicker. Very high in protein and naturally low in fat.
Cottage cheese
~11 g protein
A soft, mild cheese that works well for breakfasts, snacks, salads, or blended into high-protein recipes.
Cheddar cheese
~25 g protein
A firm cheese with rich flavour. Often used in sandwiches, salads, omelettes, and baked dishes.
Mozzarella
~22 g protein
A mild cheese that works well in salads, pasta dishes, and baked meals.
Parmesan
~36 g protein
A hard aged cheese that is extremely concentrated in protein. Often grated over pasta, salads, and soups.
Ricotta
~11 g protein
A soft cheese with a creamy texture. Often used in pasta dishes, baked recipes, and desserts.
Cream cheese
~6 g protein
A spreadable cheese commonly used on low-carb breads, crackers, or in sauces and dips.
Eggs
Eggs are one of the most efficient low-carb, high-protein foods you can include in your diet. They provide complete protein with all essential amino acids while containing almost no carbohydrates. Eggs are also extremely versatile and can be used in breakfasts, snacks, salads, and a wide range of savoury dishes.
(All values are approximate and based on a typical serving, unless stated.)
Whole eggs
~12 g protein per 2 large eggs
A nutrient-dense protein source that can be boiled, scrambled, fried, poached, or baked into many dishes.
Egg whites
~26 g protein per cup
Almost pure protein with virtually no fat or carbohydrates. Ideal for omelettes, scrambles, and high-protein baking.
Hard-boiled eggs
~6 g protein per egg
A convenient grab-and-go snack that works well for meal prep, salads, and lunch boxes.
Scrambled eggs
~12 g protein per 2 eggs
Soft and creamy when cooked gently. Often served for breakfast or used as a quick high-protein meal.
Omelette
~12 g protein per 2 eggs
A versatile egg dish that can be filled with vegetables, cheese, or meats for an even higher-protein meal.
Vegetables & Leafy Greens
Most vegetables are naturally low in carbohydrates while providing fibre, vitamins, and minerals. Although vegetables are not usually as protein-dense as meat or fish, some varieties still contribute a meaningful amount of protein while keeping overall carbohydrate intake low. These vegetables work well in stir-fries, salads, soups, and low-carb side dishes.
(All values are approximate and based on a 1-cup serving, unless stated.)
Spinach (cooked)
~5 g protein
A nutrient-dense leafy green that cooks down well in sautés, soups, omelettes, and smoothies.
Kale
~3 g protein
A hearty leafy green often used in salads, soups, and baked kale chips.
Swiss chard
~3 g protein
A mild leafy green that works well sautéed with garlic or added to soups and stews.
Collard greens
~3 g protein
A sturdy leafy green commonly braised or sautéed. Great as a low-carb side dish.
Broccoli
~4 g protein
A versatile vegetable that works well roasted, steamed, or added to stir-fries.
Fruit
Most fruits contain natural sugars and therefore more carbohydrates than other food groups. However, some fruits are still relatively low in carbs while contributing small amounts of protein and valuable nutrients. These fruits can fit into a low-carb, high-protein diet when eaten in moderation or paired with higher-protein foods.
(All values are approximate and based on a 1-cup serving, unless stated.)
Avocado
~3 g protein
Technically a fruit and very low in carbohydrates compared to most fruits. Creamy and versatile, often used in salads, bowls, and savoury dishes.
Blackberries
~2 g protein
One of the lower-carb berries. Great added to yoghurt, smoothies, or eaten as a fresh snack.
Raspberries
~1.5 g protein
A fibre-rich berry that can work well in small portions for desserts, smoothies, or breakfast bowls.
Nuts & Seeds
Nuts and seeds are naturally low in carbohydrates while providing a solid amount of plant-based protein, healthy fats, and important minerals. They are easy to include in snacks, salads, breakfast bowls, and low-carb recipes, or eaten on their own as a convenient protein boost.
(All values are approximate and based on a 1-cup serving, unless stated.)
Pumpkin seeds (pepitas)
~30 g protein
One of the highest-protein seeds available. Great for snacking, sprinkling over salads, or adding to low-carb granola.
Hemp seeds
~32 g protein
A very protein-dense seed with a mild, nutty flavour. Excellent blended into smoothies, yoghurt, or sprinkled over bowls.
Sunflower seeds
~29 g protein
Crunchy and versatile. Often eaten as a snack or added to salads, trail mixes, and baked goods.
Almonds
~30 g protein
A popular nut that works well as a snack, in almond flour recipes, or blended into almond butter.
Peanuts
~38 g protein
Technically a legume but commonly grouped with nuts. Great for snacking, peanut butter, and sauces.
Pistachios
~25 g protein
Naturally slightly sweet and ideal for snacking or adding to salads and savoury dishes.
Flaxseeds
~18 g protein
Often ground before use. Great added to smoothies, yoghurt, and low-carb baking.
Chia seeds
~16 g protein
Small but nutrient-dense. Commonly used in chia pudding, smoothies, and as a thickener in recipes.
Beans, Pulses & Grains
Most beans, pulses, and grains contain higher amounts of carbohydrates compared to other protein sources. However, some still provide a meaningful amount of protein and can fit into a moderate low-carb diet when eaten in controlled portions. These foods are often used in salads, soups, bowls, and plant-based meals.
(All values are approximate and based on a 1-cup serving, unless stated.)
Lentils
~18 g protein
A protein-rich pulse commonly used in soups, stews, curries, and salads.
Chickpeas
~15 g protein
Versatile legumes used in hummus, salads, curries, and roasted snacks.
Black beans
~15 g protein
Hearty beans often used in chilli, burrito bowls, and soups.
Kidney beans
~15 g protein
Common in stews and chilli dishes, offering both protein and fibre.
Quinoa
~8 g protein
A grain-like seed that provides complete plant protein. Often used as a rice alternative in salads and bowls.
Buckwheat
~6 g protein
Despite the name, it is gluten-free. Often used in grain bowls, porridge, and savoury dishes.
Oats
~6 g protein (cooked)
A whole grain commonly used for breakfast or in baking.
Amaranth
~9 g protein
A small ancient grain with a nutty flavour, often used in porridges or grain bowls.
Snacks & Treats
Some snacks and convenience foods can still fit into a low-carb, high-protein diet when they are made with protein-rich ingredients and minimal added sugars. These options can be useful for quick bites between meals or when you want something satisfying without significantly increasing carbohydrate intake.
(All values are approximate and based on a typical serving, unless stated.)
Beef jerky
~10–12 g protein per 28 g serving
A convenient, shelf-stable snack made from dried beef. Look for varieties with minimal added sugar.
Turkey jerky
~10–12 g protein per 28 g serving
A lean alternative to beef jerky that provides plenty of protein in a portable snack.
Pork rinds (chicharrones)
~17 g protein per 28 g serving
A crunchy, zero-carb snack made from fried pork skin. Often used as a low-carb alternative to crisps.
Protein bars (low carb)
~15–20 g protein per bar
Some protein bars are formulated specifically for low-carb diets. Check labels for low sugar and higher protein content.
Protein shakes
~20–30 g protein per serving
Often made from whey, casein, or plant-based protein powders. A quick way to increase protein intake.
Dark chocolate (85% cocoa or higher)
~4 g protein per 100 g
While not extremely high in protein, very dark chocolate is lower in sugar than most chocolate and can work as an occasional treat in small portions.
High Carb, Low Protein Foods to AVOID
Some foods are naturally high in carbohydrates while providing very little protein. When following a low-carb, high-protein diet, these foods can make it harder to meet protein goals while quickly increasing overall carb intake. Limiting these options can help keep meals more balanced and protein-focused.
White bread
~2–3 g protein per slice, ~13–15 g carbs
Refined flour bread provides very little protein while being high in fast-digesting carbohydrates.
White rice
~4 g protein per cup, ~45 g carbs
A staple grain that is mostly carbohydrates with only a small amount of protein.
Pasta (regular)
~7 g protein per cup, ~40 g carbs
Traditional wheat pasta is primarily a carbohydrate source and can quickly increase carb intake.
Breakfast cereals
~2–4 g protein per serving, ~20–30 g carbs
Many cereals are highly processed and contain significant amounts of refined carbohydrates and added sugar.
Sugary granola
~5 g protein per cup, ~50 g carbs
Often marketed as healthy but typically very high in carbohydrates due to oats, syrups, and dried fruit.
Potato chips (crisps)
~2 g protein per serving, ~15 g carbs
A snack food that is high in carbohydrates and fats but very low in protein.
Pretzels
~3 g protein per serving, ~23 g carbs
Made from refined flour, they provide mostly carbohydrates with minimal protein.
Pastries (croissants, danishes)
~5 g protein per serving, ~30–40 g carbs
Highly refined baked goods that are high in carbohydrates and fats but low in protein.
Sugary desserts (cakes, cupcakes)
~3–4 g protein per slice, ~35–50 g carbs
Desserts made from refined flour and sugar are typically high-carb and low-protein.
Soft drinks and sugary beverages
~0 g protein, ~35–40 g carbs per can
These drinks contain large amounts of sugar with no protein or meaningful nutrition.
FAQs
Low carb high protein foods are foods that provide a lot of protein while keeping carbohydrates very low. This type of eating pattern is popular for weight loss, muscle building, and blood sugar control. The idea is to fuel your body with protein while limiting foods that spike carbs.
Many people use this approach to feel fuller for longer and reduce cravings. Protein takes longer to digest, which helps keep hunger under control throughout the day. Lower carbs can also help stabilize energy levels.
Meals usually center around a main protein source with vegetables and healthy fats. For example, grilled chicken with roasted broccoli and avocado is a common style of meal. The focus stays on protein first while minimizing starchy sides.
A common mistake is cutting carbs but replacing them mostly with fats instead of protein. Another mistake is ignoring vegetables, which provide fiber and important nutrients. Some people also underestimate hidden carbs in sauces, drinks, and snacks.