We’ve had many clients ask us about high-protein, low-carb diets and whether this approach is right for them.
In this blog, we will break down who may benefit from a high-protein, low-carb diet and share our favorite high-protein, low-carb meal and snack ideas.
High-protein, low-carb have gained significant popularity in recent years. This trend is partly due to research suggesting that protein supports muscle building, increases fullness after meals, and can help regulate blood sugars.
On the other hand, carbs have been perceived more negatively.
While simple carbs, which are typically low in nutrients and high in calories, may negatively affect health, it’s important to remember that carbs serve as our body’s primary energy source, and complex carbs are important sources of fiber and offer many health benefits.
Although diet trends may come and go, some people find a high-protein, low-carb diet to be beneficial.
Nutrition needs are highly individual and this eating pattern may or may not be suitable for you, this blog aims to provide general guidance and food ideas on the low-carb, high-protein diet.
What is a High-Protein Low-Carb diet?
While there is no single, standardized definition of a high-protein, low-carb diet, there are some general principles that can help you follow a balanced diet.
Health Canada recommends that a general, healthful diet should provide 45–65% of daily calories from carbohydrates, 10–35% from protein, and 20–35% from fat.
In comparison, meals or snacks considered higher in protein and lower in carbs may roughly contain:
- Protein: 15–35 g per serving (≈ 25–50% of calories)
- Carbs: 5–32 g per serving (≈ 10–40% of calories)
- The remaining calories typically come from healthy fats and fibre, which promote satiety and support nutrient absorption.
Try out our Macro Calculator to estimate your individual macro needs (calorie, carbs protein, fats, and fiber) that are specific to your needs.
The types of proteins matter
Not all protein sources are created equal! Proteins lower in saturated fat are better for heart health.
Try to choose proteins such as:
- Poultry breast
- Lean red meat
- Fish and seafood
- Eggs
- Low fat dairy
- Soy products (such as tofu or tempeh)
- Legumes (beans, lentils, chickpeas)
Plant-based proteins, such as beans and others legumes, are also great sources of fiber, B vitamins, potassium, and many other important nutrients.
Fish is another great protein choice as many varieties are rich in omega-3 fatty acids which may support brain health and help lower inflammation.
Protein supplements, like powders, bars, and shakes, can make it easier to hit your protein goals, but they often miss out on the added benefits that the above whole foods provide. They can still be useful for supplementing your overall protein intake, especially if you find it hard to meet your protein needs from whole foods alone!
The same idea extends to trendy protein-fortified snacks, such as protein chips, pancakes, or even gummies.
Although these new products are not well studied yet, like most ultra-processed foods, they are convenient but unlikely to offer the same nutritional benefits as whole sources of protein.
Low carb doesn’t mean no carb
It’s important to remember that low carb doesn’t mean no carb!
Carbohydrates are an essential source of energy for our bodies, and complex carbs, such as whole grains, can also be a major contributor to our daily fiber intake. Fibre supports our health on many levels, including digestion, gut health, and immune health, to name a few.
On the flip side, simple carbs, such as refined grains, sweets, and sugary drinks, tend to be lower in nutrients, higher in calories, and can cause rapid spikes in blood sugar.
This is why it’s also important to consider the types of carbs you include in your diet, and choosing complex carbs over simple carbs is recommended for long-term health!
Who is a High-Protein Low-Carb Diet for?
1) Weight management:
Protein foods are generally more filling than carbohydrates, which can support weight management by reducing overall calorie intake. This is especially true when we replace low nutrient foods that are high in calories, such as simple carbs, with high-protein foods, such as meat, fish, beans, lentils, eggs.
Choosing high-fibre carbs, such as vegetables, fruits, and whole grains, can also increase satiety and contribute to weight loss!
2) Blood sugar management:
Eating meals that are high in protein can help stabilize blood sugars in individuals with pre-diabetes or diabetes by slowing digestion and the release of carbohydrate into the bloodstream.
Preparing high-protein, low-carb meals can also help prevent large increases in blood sugar compared to meals that are primarily composed of simple carbs.
3) Muscle maintenance and building:
Protein is essential for muscle repair and growth, so consuming a diet higher in protein is ideal for those aiming to build or maintain muscle mass, especially when replacing simple carbs in your diet. Additionally, increasing protein intake during weight loss efforts has been shown to help preserve muscle mass.
Who should avoid a high-protein low-carb diet?
A high-protein, low-carb diet may not be suitable for everyone. People with certain health conditions should avoid this diet pattern, including:
- Kidney issues (e.g., chronic kidney disease)
- Eating disorders (or a history of disordered eating)
- Pregnancy or lactation
- Weight gain/maintenance needs (e.g., those with cancer)
Following a high-protein, low-carb diet may increase the risk of certain nutritional deficiencies if meals are not well-balanced. For example, a diet too low in carbohydrates might result in insufficient intakes of fiber and essential vitamins and minerals.
Some animal-based proteins, like bacon, beef, or other fattier meats, are high in saturated fat which may raise cholesterol levels and increase the risk of heart disease.
Easy High-Protein Low -Carb Ideas
Here are some quick and easy meals and snacks that are high in protein and lower in carbs!
These foods listed here have :
- a quality source of protein (>20-30 grams per meal or >10-15 grams per snack)
- low in net carbs (<15grams per serving)
- include nutritious additions like vegetables, fruit, whole grains, and healthy fats
High-Protein, Low-Carb Breakfast/Dessert Ideas
- Greek Yogurt Bowl with Frozen Fruit & Seeds (+ Optional Sweetener)
- 1 cup low fat Greek yogurt + ½ cup frozen berries + 1 tbsp hemp seeds = 23g protein, 18g carbs, 240 calories, 3g fibre
- This is a great option for mornings when you need to throw together a quick, balanced breakfast with whatever you have on hand!
2. Chia Seed Protein Pudding
- Chia Seed Pudding with Protein Powder (per recipe) ≈ 31g protein, 32g carbs, 343 calories, 13g fibre
- Smooth Chocolate Chia Seed Pudding (per recipe) ≈ 36g protein, 21g carbs, 312 calories, 15g fibre
- Chia seeds are also a great source of soluble fiber and omega-3 fatty acids.
3. Cottage Cheese with Fresh Fruit & Nuts (+ Optional Sweetener)
- Example: ¾ cup low fat cottage cheese + 1/2 cup raspberries + 2 tbsp almond slices + 1 tsp honey = 30g protein, 31g carbs, 320 calories, 8g fibre
- Cottage cheese has been trending these days and for good reason! It’s a great source of protein, is rich in calcium, and works in both sweet and savory dishes.
4. Egg Frittata Muffins
- Feta & Veggie Egg Bites(per 2 muffins) ≈ 24g protein, 9g carbs, 140 calories, 1g fibre
- Ham & Cheese Egg Bites (per 2 muffins) ≈ 20g protein, 10g carbs, 245 calories, 1g fibre
- These egg bites are great to meal prep for any meal!
- Try serving with a slice of whole grain toast for a boost in fiber (adds ~4g protein, 15g carbs, 100 calories, 3g fibre).
High-Protein Low-Carb Meal Ideas
- Lettuce Wraps with Ground Tofu, Turkey, or Pork
- Tofu Lettuce Wraps(per ½ recipe) ≈ 26g protein, 23 carbs, 360 calories, 4.5g fibre.
- Pork Lettuce Wraps (per ¼ recipe) ≈ 34g protein, 20g carbs, 460 calories, 4g fibre.
- Lettuce wraps are the perfect refreshing meal that still leaves you satisfied and full of nutrients!
2. Loaded Salad with Protein of Choice, Veggies, and a Salad Dressing
- Niçoise/French Inspired Salad (per ¼ recipe) ≈ 20g protein, 11g carbs, 430 calories, 4g fibre.
- Mediterranean Inspired Salad (per ¼ recipe) ≈ 25g protein, 15g carbs, 340 calories, 4g fibre.
- On busy evenings, high-protein salads are a great option as they are quick to prepare, customizable, and highly nourishing.
- Keeping homemade dressings on hand, such as this recipe, is a great way to add more healthy fats to your diet too!
High-Protein Low-Carb Snack Ideas
- Tuna Salad + Veggies + Whole Grain Crackers
- Example: ½ can tuna + 1 tbsp greek yogurt + ½ cup cucumber + 5 Finn Crisp crackers = 24g protein, 20g carbs, 210 calories, 7g fibre
2. Boiled eggs + Veggies + Hummus
- Example: 2 boiled eggs + ½ cup baby carrots + 2 tbsp hummus = 15g protein, 12g carbs, 250 cal, 4g fibre
3. Edamame pods + Sesame seeds + seasoning of choice
- Example: ½ cup (shelled) + 1 tsp sesame seeds + pinch of salt + pinch of garlic powder = ≈ 12g protein, 10g carbs, 140 calories, 5g fibre
Quick and Easy High-Protein Snacks (Ready-to-Eat Options)
Sometimes you just need a quick, healthy snack on the go, and that’s perfectly okay! Here are some ideas of snacks to keep on hand for when you want a quick protein boost:
- Protein bars
- Robert Irvine’s Baked Protein Bars = 16g protein, 14g carbs, 190 calories, 1g fibre.
- Simply Protein Bars = 13g protein, 15g carbs, 170 calories, 7g fibre
2. Protein drinks
- Alani Cookies & Cream (1 bottle) = 30g protein, 6g carbs, 160 calories, 3g fibre
- Oikos PRO Drinkable Yogurt (1 bottle) = 24g protein, 13g carbs, 170 calories, 0g fibre
3. Nuts & seeds (e.g., cashews, walnuts, pistachios, almonds, pumpkin seeds, flaxseeds)
- Wonderful Lightly Salted No Shell Pistachios (⅓ cup) = 11g protein, 14g carbs, 290 calories, 5g fibre
- Great Value Deluxe Mixed Nuts (⅓ cup) = 9g protein, 11g carbs, 320 calories, 3g fibre
If you are looking for more guidance on following a high-protein, low-carb diet, get matched with a BC Dietitian to get an individualized plan.
Blog contributors:
Kiara Gasapari, RD
Amy Chow, RD
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