Food With High Protein And Low Fat


Food with high protein and low fat is always an issue for people who look for healthy diet guides from books and magazines. In addition, low-fat foods are gaining more importance, especially in the West countries.

22+ Best High Protein Low Carb Snacks

What I love to make (and how to them your own!). And since I can’t make everything from scratch, I have some trusted store-bought goodies too.

Everything you need to know about high protein snacks. On the off chance that perhaps, sometimes you too, need SOMETHING TO EAT RIGHT NOW.

High Protein Snacks You Can Buy

For me, getting the right snack (at the right time!) is a bigger part of what I believe healthy (and delicious!) food can do for all of us. And since this is real life, we all need a few store bought high protein snacks. Here are my faves:

1. Canned Tuna

1 Can Drained: 20 g protein | 0g carbs | 0g net carbs

With 20 grams of protein, tuna is a great snack. We like it most mixed into a salad. There are a million ways to make it: try a light version with Greek yogurt. Avocado tuna salad is an easy dairy free swap. Make a spicy tuna salad with a little sriracha, or go traditional like this keto tuna salad.

2. Hard Boiled Eggs

1 Egg: 6.3g protein | 0.4g carbs | 0.4g net carbs

Hardboiled eggs are as easy as it gets. Buy them already made for you at Trader Joe’s or Costco — or prep a big batch at the beginning of the week. Eat them on their own, dipped in sauce (like cauliflower hummus or keto guacamole), or topped with a sprinkle of Everything but the Bagel Seasoning.

3. Cheese

1 Ounce: 6.8g protein 0.6g carbs 0.6g net carbs

Keto cheese is a fantastic snack — grab string cheese, cottage cheese, or sliced for an easy grab-and-go high protein snack.

4. Edamame

1/2 Cup: 7g protein | 10g carbs | 7g net carbs

Edamame is significantly lower in carbs and higher in protein than other beans like chickpeas or pinto beans. They’re delicious on their own or dipped in soy sauce. Dry roasted edamame is a great way to take this high fiber snack on the go.

5. Cold Cuts

1 Slice: 4.7g protein | 0.1g carbs | 0.1g net carbs

Cold cuts are easy to store in the fridge, and the ideal snack to have around. Roll a few slices up and dip them in your favorite spread, or wrap them around a cheese stick. My favorites to have on hand are sliced ham and turkey.

6. Greek Yogurt

1 Cup: 12g protein | 1.9g carbs | 1.9g net carbs

Creamier, higher in protein, and lower in carbs than regular yogurt, keto greek yogurt will keep you full between meals. It’s easy to eat on its own, or with a swirl of sweetener. Top it with fresh fruit or keto granola for a more sustainable meal.

7. Pepperoni

1 Ounce: 6g protein | 1g carbs | 1g net carbs

Tired of deli meat? Consider stashing some charcuterie in your cheese drawer. Pepperoni is the easiest to find, but we love salami, prosciutto, and chorizo. Try them all and find your faves! Psst, we always purchase nitrate-free charcuterie. It has a shorter shelf life, but is healthier!

Best Protein Snacks on Amazon

I can get hangry. I know it. My husband knows it. Which is why I keep snacks. In the car, in my purse, and more in the diaper bag. You should see my backpack on a hike! Anyway, here are the high protein snacks from Amazon in my secret stash:

8. Biltong or (some) jerky

1 Ounce: 16g protein | 0g carbs | 0g net carbs


There’s no better way to stave off hunger than with this protein-rich snack. Most brands of beef jerky are loaded with sugar, so check labels carefully. Biltong is typically a safe bet!

9. Nut Butters

2 Tablespoons: 7g protein | 6g carbs | 5g net carbs


Keto peanut butter is a must in every pantry! It pairs well with almost everything — think celery sticks and keto fruits. It’s important to know that some brands add sugar, so check labels carefully. The only necessary ingredients are peanuts, and sometimes salt!

10. Protein Chips

1 Bag: 19g protein | 5g carbs | 4g net carbs


These keto-friendly chips come in a handful of different flavors (BBQ, nacho cheese, sour cream, and onion) and are an incredibly convenient way to curb crunchy cravings. Did I mention they’re LOADED with protein and only have 4 grams of net carbs per serving? I’ve only been able to find these on Amazon and sometimes Costco.

11. Nuts

1 Pack: 4g protein | 4g carbs | 2g net carbs


Keto nuts are a no-brainer when it comes to high protein low carb snacks. There are so many different nuts to choose from, each with different healthy fats and nutrients. The portioned snack packs are great to carry around in your bag!

12. Pumpkin Seeds

1/4 Cup: 8g protein | 4g carbs | 1g net carbs


Both delicious and nutritious (they’re loaded with omega-3s), pumpkin seeds are a great replacement for chips. They’re salty AND a superfood. Plus they’re jam-packed with protein. Toss them into your yogurt, granola, or smoothie for an added boost.

13. Protein Powder

1 Scoop: 25g protein | 1g carbs | 1g net carbs


Keto protein powder is great to whip into a quick keto protein shake or smoothie. It’s important to find a product that you like the taste and texture of — personally I’m not a fan of plant-based vegan products. Some products also contain added sugar. My fave is Dymatize ISO 100 Whey Protein in vanilla.

14. Meat Sticks

2 Links (Original): 7g protein | <1g carbs | <1g net carbs


Meat sticks are easy to keep on hand for portable snacks. My favorite brand is Duke’s — they’re not dry, MOST of their varieties are sugar free, and they come in a handful of tasty flavors. Chicken included!

15. Protein Bars

1 Bar (Vanilla): 14g protein | 11g carbs | 10g net carbs


There are lots of tasty bars that work for high protein low carb snacks, but these Power Crunch bars are the highest protein and lowest carb product I’ve found. My favorite flavors are Salted Caramel, Vanilla, and Very Berry. If keto is your goal (higher in fat with less protein), some of the keto varieties may be a better fit.

High Protein Low Carb Snacks to Make

I know that I’ll crash with a sugary snack—I need an energy boost that’s well-balanced. When you make your own, you know exactly what the ingredients are. Plus you can get creative with flavor combos and make the snack of your dreams. Sweet? Salty? Both?

Here are my favorite recipes for high protein low carb snacks:

16. Ham Roll Ups

1 Serving: 7g protein | 1g carbs | 0g net carbs


Ready in 15 minutes, these ham roll ups are crazy addicting! Made with ham, cream cheese, chives, and cornichons. I like to have these in the fridge for a quick bite.

17. Cucumber Subs

1 Serving: 13g protein | 6g carbs | 4g net carbs


Make a sub-style sandwich with a hallowed cucumber instead. These cucumber subs are a delicious way to enjoy deli meat, cheese, and sauce.

18. Cheese Crackers

1 Serving: 9g protein | 3g carbs | 2g net carbs


Cheese crackers are super tasty and shockingly easy to whip up – a combo of shredded cheese and almond flour allows these to crisp up and taste just as buttery (no butter necessary) as a Ritz cracker.

19. Deviled Eggs

1 Serving: 6g protein | 1g carbs | 0g net carbs


There are a handful of ways to whip up deviled eggs — all of them are perfect for meal prepping high protein low carb snacks. For more variations, check out my avocado deviled eggs, or these classic deviled eggs.

20. Parmesan Cheese Crisps

1 Serving: 7g protein | 1g carbs | 0g net carbs


Parmesan crisps are shockingly easy to make and crisp up into the perfect snack. All you need is parmesan, although add-ons are welcome. Think jalapeno slices, pepperoni, or Everything but the Bagel seasoning.

chocolate almond butter makes for great high protein low carb snacks

21. Chocolate Almond Butter

1 Serving: 8g protein | 19g carbs | 3g net carbs


You’ll never want plain almond butter againnn. This recipe is super easy to whip up using a food processor and a handful of ingredients. It stores beautifully in the fridge. Have a spoonful to tide you over between meals, or spread a dollop on a slice of low carb bread.

egg muffins makes for great 
high protein low-carb snacks keto

22. Egg Muffins

1 Serving: 17g protein | 4g carbs | 3g net carbs


Perfect for prep, this is one of those high protein low carb snacks that doubles as a snack AND breakfast. My favorite way to make these is with sausage and cheese, but you can add whatever you like!

Lean Protein Foods for a Low-Fat, High-Protein Diet


A low-fat, high-protein diet is a healthy eating plan that can help you lose weight, build muscle and achieve a more toned and defined body. This diet calls for lean protein foods that support muscle-building and fat-burning. The list of lean foods high in protein includes choices like legumes, skinless chicken and lean cuts of beef. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Whether you’re interested in weight loss or muscle-building, a low-fat, high-protein diet can help you reach your fitness goals.

Lean protein foods are at the center of this eating plan. These foods provide protein to help your body burn fat and pack on lean muscle. 

So, what foods have lean protein, and which ones are best suited for your low-fat, high-protein diet? 

In this article, we will:

  • Define lean protein foods 
  • Offer guidance on choosing foods that have lean protein
  • List essential lean proteins

What are lean protein foods?

Many foods are high in protein, but they vary in the amount of fat they contain. Some high-protein foods are also high in fat. Nuts and seeds are good examples; a cup of almonds contains a whopping 74 grams of fat.

Lean protein foods provide lots of protein, and they’re also relatively low in fat. This mix of macronutrients can help you achieve a more chiseled and defined physique. Many people turn to lean protein foods for weight loss. And body-builders often rely on lean protein foods for muscle building.

Many lean protein-rich foods also contain relatively few calories, so they’re excellent choices if you’re seeking to curb your calorie intake. 

How to choose lean protein foods when grocery shopping

When shopping for protein, it’s common to find lean and higher-fat options within the same food category. It sometimes takes knowledge and discernment to distinguish one from the other. 

Here are some tips that will help you choose lean protein-rich foods in the grocery store:

1. Select white-fleshed fish

Fish is an excellent protein source, but some types of fish are relatively high in fat. If you’re shopping for lean protein foods, select white-fleshed fish. This type of fish tends to be lower in fat than fish with darker flesh, such as salmon. Here are some examples of white-fleshed fish:

  • Haddock
  • Cod
  • Pollock
  • Halibut 
  • Tilapia

So, how much fat and protein will you get from white-fleshed fish? A filet of cod contains just 1.5 grams of fat and a healthy 41 grams of protein. 

2. Opt for white-meat poultry

Whether you choose chicken or turkey, poultry is a protein-rich food. However, some cuts have more fat than others, and it takes some insight to identify the best options for lean meat.

Dark-meat cuts like chicken drumsticks and thighs tend to be highest in fat. If you’re on the hunt for lean protein foods, look for white-meat cuts of poultry; examples include chicken breast, chicken wings and breast tenderloins. 

3. Look for low-fat or nonfat cottage cheese

Cottage cheese contains lots of protein. Regular cottage cheese isn’t that high in fat; it contains 10 grams per cup. But you can slash the fat content by choosing the low-fat or nonfat version.

Low-fat cottage cheese contains 2 to 6 grams of fat per cup. And a cup of the nonfat version contains just 0.4 grams of fat – it’s an excellent addition to your arsenal of lean foods rich in protein.

4. Pick grass-fed beef

Grass-fed beef is lower in total fat than conventional beef, and it offers other advantages. For example, compared to conventionally raised beef, grass-fed beef has more omega-3 fatty acids; these acids support heart health. Also, grass-fed beef provides a higher level of antioxidant vitamins than conventional beef. Overall, it’s a superb lean protein food for those who eat red meat. 

5. Look for lean cuts of beef

Whether you choose conventionally raised or grass-fed beef, look for lean cuts. The leanest cuts of beef often include “loin” and “round” in their descriptor. For example, sirloin steak, tenderloin and round steak are lean cuts. 

If a nutrition label is present, you can check it to determine how much fat a cut contains. So, how much fat does a lean cut of beef have? According to the Mayo Clinic, for every cooked 100-gram serving, a lean cut of beef has less than 10 grams of total fat and less than 4.5 grams of saturated fat. And cuts labeled extra-lean have less than 5 grams of total fat and less than 2 grams of saturated fat per 100-gram serving.

Also, when looking for lean protein foods, opt for meat cuts labeled “Choice” or “Select” instead of “Prime.” Prime cuts tend to be highest in fat. 

Finally, select ground beef that’s at least 95 percent lean. A 100-gram serving of this lean ground beef has about 6.5 grams of total fat. 

6. Choose low-fat tofu

Tofu is a superb source of plant protein, and it’s useful for those who choose not to consume foods made with animal products. Regular tofu doesn’t contain an excessive amount of fat; it has 12 grams of fat per cup, along with 20 grams of protein. But if you choose the low-fat or lite version, the fat content drops to about 1 gram. As such, it’s a great addition to your list of lean protein-rich foods for weight loss and muscle-building.

7. Select low-fat or skim milk

Whole milk is high in healthy protein (8 grams per cup). It contains about 8 grams of fat per cup; you can slash that number by choosing low-fat and skim (nonfat) versions. For example, milk with 1 percent fat has just 2 grams of fat per cup, and a cup of skim milk has a mere 0.2 grams of fat. Choose the low-fat or skim version when including milk in your lineup of lean proteins.

Essential lean protein foods

Here are some lean proteins to add to your shopping list:

  • White-meat chicken or turkey (consume skinless, since the skin adds fat)
  • Lean ground beef
  • Sirloin steak
  • Beans such as kidney beans, garbanzo beans, black beans and navy beans
  • Lentils
  • Low-fat or nonfat cottage cheese
  • Low-fat tofu
  • White-fleshed fish such as cod and halibut
  • Edamame
  • Low-fat or skim milk
  • Shrimp
  • Egg whites
  • Bison
  • Peas
  • Soy protein powder
  • Whey protein powder

Next steps

If you want to boost your protein intake and add more lean proteins to your diet, subscribe to Fresh N Lean. We deliver our chef-prepared high-protein meals to your home or office, and we make them with organic ingredients. Our menu includes everything from bean and lentil dishes to cod and grass-fed beef options. 

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