When reaching for a low-carb snack, it's best to opt for something containing protein, healthy fats, and/or fiber, says Eleana Kaidanian, RD, a registered dietitian with her own practice.
These nutrients take your body longer to digest, which means you're left feeling satisfied for longer than if you snacked on refined carbs, low fiber foods, or simple sugars.
Moreover, if you happen to have diabetes or prediabetes, a low-carb snack can help tie you over until mealtime without causing a rapid spike and crash in your blood sugar levels, says Kaidanian.
Here are 10 low-carb snacks to try.
One hundred grams of guacamole contains:
- Calories: 167
- Carbs: 10 grams
- Protein: 0 grams
Guacamole is a great low-carb snack that offers heart healthy fats, fiber, vitamin E, vitamin K, and potassium. Kaidanian recommends making your own if possible, or picking up a single serve pack if you're on the go. You can pair it with celery, bell peppers, or carrots.
Thirty grams of pumpkin, sunflower, and hemp seed mix contains:
- Calories: 175
- Carbs: 5 grams
- Protein: 7 grams
Seeds are a rich source of protein and healthy fats so the next time you're feeling peckish, you can munch on a seed mix. Sunflower, pumpkin, sesame, flax, and hemp seeds are a few of the seeds you can toss together. This is a great alternative to trail mix, which can contain high levels of sugar. For an extra boost, roast the seeds lightly to enhance their flavor. Note: seeds are calorie-dense so pay attention to serving sizes.
One ounce of part-skim ricotta cheese contains:
- Calories: 39.1
- Carbs: 1.46 grams
- Protein: 3.23 grams
While peppers and cream cheese are a popular combination, Kaidanian recommends using part-skim ricotta cheese instead, to boost the calcium and protein content of your snack and reduce the amount of saturated fat.
One large egg and two ounces of turkey sausage contains:
- Calories: 189.5
- Protein: 19.89 grams
- Carbs: 0.56 grams
Eggs and sausage make for a high-protein, low-carb snack that you can whip up in no time. Kaidanian recommends opting for free-range omega-3 eggs as they have more nutritious yolks.
One tablespoon of olive tapenade contains:
- Calories: 44.5
- Carbs: 0.67 grams
- Protein: 0.12 grams
Olives offer healthy fats and make a great snack, says Kaidanian. You can snack on a handful of mixed olives or try olive tapenade. Kaidanian recommends sticking to smaller portions as olives can be high in sodium and calories.You can pair tapenade with cut up vegetables like cucumbers, carrots, and bell peppers.
One hundred grams of caprese salad contains:
- Calories: 139
- Carbs: 3.86 grams
- Protein: 7.17 grams
A caprese salad, made with tomatoes, mozzarella cheese, and a vinaigrette dressing can offer both protein and calcium. Just slice some tomatoes and some fresh part-skim mozzarella cheese, add a dash of salt and pepper, drizzle a little olive oil and balsamic vinegar on top, and you're good to go.
One cup of dried seaweed contains:
- Calories: 44.7
- Carbs: 7.86 grams
- Protein: 4.78 grams
Seaweed can make for a nutritious snack, since these greens are loaded with nutrients like iodine, calcium, iron, potassium, phosphorus, and folate. Kaidanian recommends opting for varieties that don't have a lot of added sodium and oil.
One hundred grams of beef jerky contains:
- Calories: 187
- Carbs: 0 grams
- Protein: 35.4 grams
Jerky is a low-carb, high-protein food that is non-perishable, so it's a good option if you're traveling, says Kaidanian. She recommends opting for jerky made from wild salmon or grass-fed beef and being mindful of the sodium content.
Twenty-eight grams of traditional hummus contains:
- Calories: 70
- Carbs: 4 grams
- Protein: 2 grams
Hummus can make snacktime more interesting because there are so many varieties to choose from and you can pair it with several different veggies, says Kaidanian. Olives and other pickled vegetables, like peppers, carrots, and beets go great with hummus.
One hundred grams of zoodles contains:
- Calories: 18
- Carbs: 3.53 grams
- Protein: 1.18 grams
Zucchini noodles are a low-calorie and low-carb snack. Kaidanian recommends spiralizing the zucchinis with the peel on, for added fiber. You can toss the noodles in olive oil and add garlic and fresh or dried herbs to season them. You can eat the noodles either cooked or raw, depending on your preference.
While many snacks involve refined carbs, you have several options if you're looking for a low-carb snack.
Low-carb snacks can help you control sugar levels if you have diabetes or prediabetes. However, carbs are a vital nutrient so Kaidanian doesn't recommend eliminating them entirely, or even following a restrictive low-carb diet for that matter.
Instead, she suggests opting for healthier sources of carbs that offer fiber, being mindful of your carb consumption, regulating your portion sizes, and distributing your carb intake over the day.
Author
Sanjana has been a health writer and editor since 2014. She has written extensively for platforms like Livestrong.com, Verywell Mind, and Times Internet. Her work spans various health-related topics, including fitness, nutrition, mental health, and wellness. Sanjana balances her love for chocolate with a penchant for fun workouts like aerial yoga and kickboxing.
