63 High Protein, Carb-Conscious Foods to Eat on a Diet: Complete Guide

Just because you’re eating a carb-conscious, high-protein diet doesn’t mean meal prep has to feel like a rollercoaster ride filled with highs and lows. You can find plenty of Mark Sission tips that provide great meal ideas. One of the best tips for this style of eating is to plan your meals in advance. Keeping a go-to high-protein, carb-conscious food list handy and a stocked pantry and fridge filled with approved ingredients makes it easy to pull together a snack or a quick dinner without messing up your food goals. Keep reading to learn what to enjoy and what to skip.

Note: To be considered “high-protein,” a recipe must contain 20% or more of your recommended daily protein intake. While that number varies for all people, these ingredients may fit the bill.

Understanding High Protein, Carb-Conscious Foods and Diet

On this diet, you restrict carbs (like pasta and bread) and opt for high amounts of protein, healthy fats, and vegetables. Eating high-protein, carb-conscious foods is believed to help keep blood sugar levels more stable.* And when you’re feeling full, it’s more likely you’ll eat less overall, which can lead to weight loss*.

High-protein, carb-conscious foods

When following a diet with high protein low carb foods, you should choose real foods from these categories.

• Meats
• Fish and seafood
• Nuts and seeds
• Cheeses
• Eggs

And here’s the list of foods to avoid.

• Fruit
• Potatoes
• Pasta
• Beer
• Bread
• Soda/Juice
• Donuts
• Candy

Considerations of Carb-Conscious Diets

Many people find that they thrive on carb-conscious diets, but this eating plan is not without its risks, and it’s important to be aware of them. With diets low in carbohydrates, calories come almost exclusively from protein and fat. Before making any dietary changes, you should always consult with your primary care physician, dietitian or nutritionist.

High-Protein Food List

When you’re looking to eat high-protein foods, make sure some of these ingredients fill up your plate.

• Beef
• Chicken
• Tuna
• Turkey
• Pork
• Tuna
• Salmon
• Nuts and seeds
• Eggs
• Mozzarella cheese
• Greek-style yogurt
• Black beans
• Seitan
• Tofu
• Pistachios
• Almonds
• Pumpkin seeds

Best High-Protein, Carb-Conscious Snacks

We don’t like to brag, but our staffers are basically snack experts. And snacktime love extends to our members, too. Here’s a roundup of some of our most popular high-protein snacks that you’ll love to include in your weekly rotation.

Wild Planet Wild Mackerel in Extra Virgin Olive Oil

No carbs here! Just 21 grams of protein per serving. These meaty fish make a great lunch or post-workout snack to keep you fueled.

Country Archer Grass-Fed Beef Jerky, Spicy

This jerky is made with 100% grass-fed and grass-finished beef, plus sesame and garlic for a real flavor kick. Each serving offers 11g of protein and just 2g carbs—perfect for on-the-go moments when you need to refuel.

Whisps Parmesan Cheese Crisps

Made with just pasteurized parmesan, these cheesy bites have only 1 gram of carbs per serving and provide 13 grams of protein. Enjoy a few on their own, or crumble them on top of soup or salad.

Thrive Market Organic Whey Protein, Vanilla

Sometimes nothing beats a quick smoothie to give you an afternoon pick-me-up. Blend one with a scoop of this whey protein, serving up 3 grams of carbs and a whopping 20 grams of protein.

Carb-Conscious Food List

Now, we’ll highlight foods for a carb-conscious, high-protein diet that are specifically low in carbohydrates. When you stick with a rainbow of veggies, plus a few fruits and crunchy nuts, you won’t feel deprived.

Carb-Conscious Vegetables

As a general rule, any vegetable that grows above ground is carb-conscious and can be eaten in any amount. But root veggies growing below ground (like potatoes) have more carbs, so you’ll need to monitor these ingredients more closely.

• Spinach
• Asparagus
• Avocado
• Cabbage
• Cucumber
• Zucchini
• Kale
• Broccoli
• Peppers
• Green beans
• Brussels sprouts
• Eggplant

Incorporating Fruit in a Carb-Conscious Diet

Since fruit is balanced with fiber, it can help increase satiety and slow the absorption of sugar. On a strict carb-conscious diet, you can enjoy strawberries, blackberries, and raspberries are supportive in small amounts, while moderate dieters can nosh more frequently.

• Raspberries
• Blackberries
• Strawberries
• Blueberries
• Plums
• Clementines
• Kiwis
• Cherries
• Cantelope
• Peaches

Best Nuts for a Carb-Conscious Diet

• Pecans
• Macadamia nuts
• Brazil nuts
• Walnuts
• Hazelnuts

13 High-Protein Carb-Conscious Recipes

These recipes might be carb-conscious, but they’re definitely high in flavor (with added protein, to boot!).

Turkey-Sage Meatballs With Spaghetti Squash

Spaghetti and meatballs? This recipe has a twist. Spaghetti squash stands in for the noodles, and the bowl is topped with tender turkey meatballs flavored with onion, sage, dried cranberries, and pine nuts.

White Bean and Herb Zucchini Noodles

Here’s another way to get your pasta fix sans gluten. Load up a plate of “zoodles” with cannellini beans, parsley, mint, and onions. Tossed with olive oil, the combination makes a satisfying light supper.

Kale-Hemp Pesto

This pesto has some superfood ingredients like kale and hemp seeds to deliver a boost of fiber. Spoon it over grilled chicken or steak, or toss it with spaghetti squash instead of plain noodles.

Lemon-Ginger Chicken Zucchini Noodle Soup

Can you tell we’re on a spaghetti squash kick? Here’s another inventive way to use it—in soup form! The broth is simmered with ginger, lemon, chicken, and loads of veggies for a comforting bowl.

Coconut Creamed Spinach With Eggs

Start your day with protein! Spinach creamed in silky coconut milk adds rich flavor to your morning, and a runny egg over the top is the perfect finishing touch.

Primavera Quiche

Instead of regular flour, sub in almond flour for a carb-conscious version of classic quiche. We fill ours with lots of green veggies like zucchini, asparagus, and peas.

Zucchini and Mozzarella Salad

This refreshing salad will hit the spot on a warm day. Raw zucchini is marinated with lime and EVOO for added flavor, while mozzarella adds a protein boost.

Chickpea Flatbread With Zucchini Salad

Traditional French flatbread called socca is made with chickpea flour instead of white flour. Top it with zucchini, watermelon radish, and feta for a springtime-inspired meal.

Harissa-Roasted Chicken

If roast chicken is your kind of comfort food, give it a kick with garlicky hot chile paste. The side of cool yogurt-mint sauce will balance the heat.

Olive Oil–Poached Sea Bass

Poached in olive oil, this tender and flaky fish is the perfect carb-conscious dinner. Serve it alongside your favorite veggies at your next dinner party.

Lemon-Yogurt Chicken Kebabs

Try our tangy take on chicken kebabs, in which the meat gets rubbed in a lemon-turmeric yogurt sauce before going on the grill. Add fresh coleslaw on the side and you’re set for dinner.

Sweet and Sour Sea Bass

Reach for Thai-inspired flavors like lime juice and fish sauce to shake up your next fish fry.

Roasted Salmon and Cauliflower Rice Bowl

Cauliflower rice makes the base for roasted salmon that’s flavored with a medley of spices like allspice and cinnamon.