15 High-Protein, Low-Carb Foods to Add Into Your Diet

Starting your day with a scramble is always a good choice — especially considering eggs are such a nutrient-dense food. "One large egg contains almost no carbs and 6 grams of protein," says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. "Plus, the type of protein present in eggs is one of the easiest for your body to absorb." Gorin also notes eggs also provide other body-boosting nutrients, like eye-helping lutein and zeaxanthin.

Sure, they might make you gassy — but beans should be a go-to in every diet. "Pulses are a fantastic food to eat if you're following a high-protein, low-carb diet," Gorin says. "Not only do they supply 8 grams of protein per ½ cup cooked serving, but they also offer 8 grams of fiber."

Fall is officially here, and that's great news for your apple obsession — and your waistline. Though fruit contains carbs, Gorin says it's still part of a balanced diet. "Choose the whole fruit — and eat the skin, which offers a good amount of fiber," Gorin says. "Eating a whole fruit like an apple is a better choice for a low-carb diet, versus drinking juice." For comparison, Gorin says one medium Gala apple has 24 grams of carbs, 18 grams of sugar, and 4 grams of fiber, while a cup of juice contains 8 grams of carbs, 24 grams of sugar, and .5 grams of fiber. "So in the apple, you get more fiber and less sugar," she says.

Is there anything more delicious than snacking on a handful of pistachios? The nut is packed with plant-based protein, offering up 6 grams an ounce, as well as 3 grams of fiber. "The combination of protein and fiber will help keep you feeling fuller for longer," Gorin says. "I love using no-shell pistachios as a replacement for croutons on soups and salads to keep my intake of refined carbs lower."

Like white beans, chickpeas — another type of pulse — are jam-packed with fiber, and that's great when it comes to keeping you full between meals. "When you're following a high-protein, low-carb diet and limiting fiber-containing carbohydrates such as whole grains, you want to make sure to consume other fiber-offering foods," Gorin says. "Fiber is important for many reasons, including that it helps lower cholesterol levels and helps keep you satiated."

Think oatmeal is a no-no on a high-protein, low-carb diet? Not according to Gorin. "Don't try to cut out all carbs — just make sure the carbs you do eat are full of nutrients," she says. "Oatmeal that's unsweetened, for instance, offers filling fiber as well as protein and other vitamins and minerals."

Squash is packed with vitamin A and C, as well as heart-helping potassium and carotenoids. Plus, it's super easy to make: "Butternut squash is great as a side — just roast it! — and also spiralized into 'noodles.' You can decrease your carb intake by making 'pasta' out of veggies," Gorin says.

Beans and chickpeas aren't the only pulses great in a high-protein, low-carb diet: Lentils have 9 grams of protein per 1/2 cup, as well as 8 grams of fiber. Add them to a soup, or use them in a salad to reap the benefits.

If you've never thought to add tofu into your diet, now's the time: The white stuff offers up a whopping 9 grams of complete protein in just 1/4 block and is low in both carbs and calories. What's not to love? Baked some up, or toss it in a stir-fry.

Good news, avocado lovers: Your favorite fruit is one healthy fat you can gobble up while eating high-protein, low-carb. "You always want to make sure you're eating a nutrient-rich diet that contains a balance of food groups — but paying attention to doing so is especially important when following a low-carb diet, when you may be limiting certain foods and nutrients," Gorin says. "Pairing a healthy fat such as avocado with your meal will help keep you satisfied for longer. Place a few slivers on top of an omelet or a salad."

You either love cottage cheese or you hate it, but here's a reason you might want to eat it more often: "Cottage cheese provides a good amount of protein with not too many carbohydrates," Gorin says. "In a 5-ounce serving of 2 percent fat cottage cheese, for instance, you get about 15 grams of protein and just 7 grams of carbohydrates."

Being super high-protein with no carbs, salmon is a great addition to your plate, says Gorin. "Three ounces of cooked Atlantic wild salmon provides about 25 grams of protein. You should aim to eat at least two 3.5-ounce servings of cooked fatty fish such as salmon each week," she says. When you eat the fish, you'll also be getting a dose of EPA and DHA omega-3s, which keep your heart healthy.

It's always OK to go nuts for nuts: Walnuts are a great source of protein with 4.3 grams per ounce. They're also full of heart-healthy fats, making them the perfect snack or salad topper.

Your mom always told you to eat your veggies — and she was right. Especially when it comes to spinach. "No matter what, you want to make sure to eat plenty of vegetables. They not only offer important vitamins and minerals, but also contain health-helping fiber as well," says Gorin. "In three cups of spinach, there are about 3 grams of carbs, two of which are dietary fiber."

Like tofu, edamame — AKA mature soybeans — offers up a huge amount of protein at 17 grams per cup. And the best part? They make a filling snack: Just boil them up, sprinkle on some sea salt, and enjoy. It's that easy.