As we already know that protein is an important part of nutritional requirement and the benefits of choosing high quality protein sources, I am often asked “what are some quality high protein low carb foods?”

In this article, I’ve compiled a list of high protein low carb foods for both vegetarians as well as non-vegetarians. I’ve also included a small explanation or things to watch out for on many of the high protein low carb foods listed below.

You do not need to be on a high protein low carb diet. In fact, I do not recommend an extreme high protein low carb diet such as the Atkin Diet. The food groups listed below are simply good choices of protein source with lower carb content.

If you have not read my previous articles on
Animal Protein vs Plant Protein – The 3 Facts You Must Know and
6 Key Questions When Choosing Animal Protein vs Plant Protein
it might be beneficial to read them first. They can answer many of your questions on how to choose the best protein that suites your lifestyle.

Below is my ultimate list of high protein low carb foods in 3 major food groups:

Good High Protein Low Carb Foods Group #1
Lean Meat

Wild Salmon
Organic Chicken
Albacore Tuna
Mackerel
Organic Turkey Breast
Sardines
Super Lean Cut Free Range Beef Steak

These cold-water fish supplies great sources of omega 3 fatty acids! They are fantastic in nutritional value. Remember to choose the “wild” fish, not the farmed fish.

I do not recommend red meat in diet anymore. However, for beef lovers, please make sure you choose the leanest cut steak possible. Free range is always a better choice if available.

High Protein Low Carb Foods Group #2
Eggs & Low Fat Dairy

Egg Whites
Non-Fat Cottage Cheese
Whole Eggs
Low Fat Feta Cheese
Non-Fat Cream Cheese
Egg Beaters

Egg yolks have gotten bad raps over the years due to its fat and cholesterol content. However, egg yolks are also packed with nutrients. Some people do not experience elevated cholesterol level even with frequent whole egg consumption. If you are concerned about the effects of eggs on your cholesterol level, limit to one yolk per day. However, you can eat as much egg whites as your heart desires. Consult your physician if you have any questions regarding your cholesterol and dietary choices.

Egg Beaters are convenient way to get lots egg whites with little work. They come in small cartons and you simply have to pour and cook. No more messy cracking and separating the yolk from the whites when it comes to getting lots of egg whites at once!

High Protein Low Carb Foods Group #3
Plant Based High Protein Low Carb Foods

Raw Almonds
Tofu
Raw Walnuts
Soy Milk
Tempeh
Veggie Ground
Organic Soy Protein Supplement - Optional
Organic Rice Protein Supplement - Optional

Raw nuts are wonderful sources of plant-based protein. However, they have fairly high fat content even though these are “good fat”. If you are trying to loose weight, try to limit your nut intake to no more than a handful daily.

Tempeh is a fermented soy product originated from Indonesia. It has very high protein content. Tempeh has both distinctive taste as well as texture. If you have not tried tempeh before, save it for an adventurous meal!

Veggie ground is a great source of compact plant protein. Where you would normally use ground meat in recipes, you can easily replace it with veggie ground. I buy my veggie ground at Trader Joe’s, but you can find them at regular grocery stores. Veggie ground is great in spaghetti sauce!


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Welcome to this healthy and wholesome community!
I wish you well!

Cara Newman