Protein is an essential cornerstone of nutrition. The body uses this macronutrient to build and repair tissues, make enzymes, and fortify bones, muscles, and cartilage. Nutritionists agree that eating high protein foods can increase satiety and help burn fat. 1
5 High Protein, Low Carb Foods
High-protein, low carb foods can be delicious, too. Atkins has compiled a list of the best sources of protein among low carb snacks and foods. Read on for recipes and products that incorporate these tasty ingredients.
1. Fish
Certain types of seafood are lauded as protein powerhouses, such as yellowfin tuna, halibut, and tilapia. Try Bahian Halibut, a well-seasoned Caribbean dish with coconut flavors; it offers 48.7g of protein, 18.6g of fat, 1.1g of fiber, 4.6g of net carbs, and 400 calories per serving. Bring Tuna-Celery Salad to lunch and enjoy a protein-filled midday feast; one serving offers 37g of protein.
2. Tofu
Tofu is an excellent vegetarian protein to add to an entree as it easily absorbs whatever flavors it’s cooked with. Spice up baked tofu with a zesty kick such as a chipotle marinade or a Moroccan rub. For a savory Meatless Monday dinner, try Tofu Pad Thai, which contains 20.5g of protein, 26.9g of fat, 6.9g of fiber, 14.1g of net carbs, and 374.6 calories.
Also read – High Protein Diet Benefits
3. Eggs
The poster child of protein, one egg offers 6g of complete protein. This means it provides all the amino acids humans need in their diet. Jump start your day with a protein-packed dish such as Eggs Scrambled with Cheddar, Swiss Chard and Canadian Bacon. This entrée includes 32.6g of protein, 36.9g of fat, 1.2g of fiber, 3.6g of net carbs, and 482.9 calories.
4. Nuts
Nuts are a high protein, low carb snack that offer heart-healthy fats and plenty of protein. In particular, peanuts, cashews, and almonds are great bets for high-protein snacks. The Atkins Chocolate Peanut Butter Pretzel Bar packs a whopping 16g of protein between bites of real roasted peanuts, pretzels, and creamy peanut butter. You can also grab a handful of Atkins Sweet & Salty Trail Mix, which is equal parts salty and sweet, with 7g of protein.
5. Chicken
Chicken is a great high protein food. For dinner, try Green Goddess Grilled Chicken, which packs in 53g of protein, 16.9g of fat, 1.4g of net carbs, and 382.4 calories Chicken Salad makes for a filling lunch, thanks to over 50g of protein per serving. Use a lettuce wrap for an added crunch.
Evidence Based
PubMed Central, National Library of Medicine,
2023: Animal and plant-based proteins have different postprandial effects on energy expenditure, glycemia, insulinemia, and lipemia: A review of controlled clinical trials
Dietary proteins have been shown to stimulate thermogenesis, increase satiety, and improve insulin sensitivity in the short and long term. Animal-based proteins (AP) and plant-based proteins (PP) have different amino acid profiles, bioavailability, and digestibility, so it seems to have various short- and long-term effects on metabolic responses...
