7 High-Protein Low-Carb Snacks For Healthy Aging

7 High-Protein Low-Carb Snacks For Healthy Aging

High protein low carb snacks are what you need when you’re trying to stay committed to a healthy diet, but you just can’t seem to put down that bag of chips? Toss out all your junk and try these tasty alternatives instead.

7 Healthy and Delicious High Protein Low Carb Snacks

1. Tuna

One of the best high protein low carb snacks is tuna! One cup of canned tuna has 42.53 grams of protein and contains absolutely no carbs.

It also has other nutrients like vitamin D and Omega-3 fatty acids. You can easily incorporate tuna into a salad or you can enjoy it on its own with some vegetable crudités.

Studies show that Omega-3 fatty acids offer a variety of potential health benefits. Here are a few of them:

  • May help reduce triglycerides
  • Possess anti-hypertensive properties
  • Possess anti-inflammatory properties

All you have to do is pop open a can and drain the liquid. Squeeze some lemon juice on it and season it with a bit of salt and pepper!

2. Almonds

High Protein Snack - Almonds

If you really don’t know your way around the kitchen, almonds are the perfect things to snack on. They don’t require any prep and they’re really healthy!

You can get 7.56 grams of protein in 1/4 cup of almonds. When you snack on almonds, you not only get the protein, but also you’re consuming 4.5 grams of fiber and other nutrients like folate and vitamin E.

It’s still considered a low-carb snack because each serving only contains about 7.7 grams of carbohydrates. Most low carb diets permit up to 130 grams of carbohydrates per day.

Apart from these nutrients, another study shows that almonds may have cholesterol-lowering properties. Researchers also believe that regularly snacking on almonds may even lower the risk of coronary heart disease.

Tip: Try not to go overboard with the almonds though! Stick to the serving size because almonds contain a good amount of calories.

3. Chickpeas

Chickpeas, also known as garbanzo beans, are a type of legume that’s delicious, and healthy.

In fact, one study claims that chickpeas may offer beneficial effects on the following diseases:

  • Cardiovascular diseases
  • Type-2 diabetes
  • Digestive diseases
  • Certain cancers

These healthy little balls are also high in protein. A can of chickpeas contains 17.84 grams of protein.

Chickpeas aren’t carb-free though—one can contains about 57 grams of carbohydrates. But don’t worry, as an entire can of chickpeas can go a long way and you won’t be eating it all in one go.

You can use chickpeas to make hummus to dip your favorite veggies in. You can even roast whole chickpeas with some olive oil, salt, and pepper to make a crunchy snack.

4. Greek Yogurt

Another example of a healthy low carb high protein snack is Greek yogurt. One regular container or 200 grams of low-fat Greek yogurt offers 19.90 grams of protein and only 7.88 grams of carbohydrates.

Apart from being a great high protein low carb snack, it’s also a great source of calcium. That same amount of yogurt has 230 mg of calcium.

Research shows that calcium plays an important role in preventing bone loss and osteoporosis. Doctors believe the risk of osteoporosis increases as you age, so it’s important to take the daily recommended amount of calcium to maintain bone health.

There are many ways you can enjoy Greek yogurt. It comes in a variety of flavors, so it’s a great snack on its own.

You can also add it to smoothies or use it to make parfaits! Just remember to be mindful of the other ingredients you use.

5. Hard-Boiled Eggs

High Protein Snack - Boiled Eggs

You don’t have to be a whiz in the kitchen to make hard-boiled eggs. It’s an easy snack to whip up and they’re packed with all sorts of nutrients!

One large hard-boiled egg contains about 6.29 grams of protein and only 0.56 grams of carbohydrates. It contains vitamins and minerals such as phosphorus, potassium, sodium, folate, B vitamins, and vitamin D.

On top of that, eggs are also a great snack if you’re watching your weight. Weight gain is often associated with aging.

In fact, science is proving that as we age, we’re at risk of losing muscle mass and gaining more fat. Snacking on eggs may be able to help with this problem.

Studies show that eggs have a greater satiety effect compared to other sources of proteins. This means it can keep you feeling full for longer periods which, in turn, may help you lose weight.

Maximize your time by making 4-5 hard-boiled eggs at a time. Wait for them to cool down and peel them.

Store them in an airtight container inside your fridge for up to one week. That way, you have a healthy alternative waiting for you the next time you’re hungry and tempted to snack on something unhealthy.

Tip:If you want to make your hard-boiled egg a little more interesting, season it with some spices. Paprika or curry power can give your healthy snack an interesting punch!

6. Cheese

Another quick and easy snack is cheese! Who knew something so delicious could also be healthy?

The great thing about snacking on cheese is that you have so many options. Here are a few examples of high protein low carb cheeses:

  • Parmesan cheese – 100 grams contains 40 grams of protein and 0 carbohydrates
  • Organic cheddar cheese – 100 grams contains 25 grams of protein and 0 carbohydrates
  • Blue cheese – 100 grams contains 14.29 grams of protein and 0 carbohydrates
  • Cottage cheese – 100 grams contains 11.50 grams of protein and 5.31 grams of carbohydrates
  • Mozzarella cheese – 100 grams contains 25 grams of protein and 3.57 grams of carbohydrates

Cheese is also a rich source of calcium which can help keep your bones healthy. Cheese may contain more than a few calories, but when taken in reasonable proportions it can also help you maintain a healthy weight.

Studies show that snacking on dairy products like cheese can help suppress appetite. In fact, one study found that snacking on cheese and vegetables reduced caloric intake.

7. Chicken

If you’re looking for a heartier low carb high protein snack, chicken is a great option. A 100 gram serving of chicken contains 31.02 grams of protein and absolutely no carbohydrates!

Research also shows that chicken meat is a great source of selenium. Selenium is an important nutrient the body uses to maintain optimal functioning.

It also acts as an antioxidant which helps fight the damage caused by free radicals. Scientists believe that the oxidative stress caused by free-radicals are responsible for premature aging.

As a snack, you can easily add chicken to a salad or make baked chicken tenders or nuggets. To maximize the health benefits of chicken, opt for the lower-fat portions, such as chicken breast.

Aside from controlling your diet, there are other ways to help promote healthy aging. There are supplements that bottle up the different anti-aging nutrients you would usually get from different sources.

It’s also a convenient way to get important nutrients that you may not be getting from your daily diet. So, order yours today!

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