Still Hungry in Between Meals?
Dig Into These 12 Low Carb Snacks & Recipes
Are you doing well on your weight loss journey but sabotaging your efforts to lose weight with snacking? If you are following a low-carb, high-protein food plan and you get hungry, you can get very hungry and it’s important to choose snacks that are not only satisfying but also align with your plan’s nutritional goals. Here are a dozen snack ideas that are rich in protein and low in calories and carbohydrates.
Remember to pay attention to portion sizes, as even healthy snacks contribute to your overall calorie intake and can slow your weight loss results.
Greek Yogurt with Berries:
Opt for plain, low-sugar (2 grams) or sugar free (Triple Zero) Greek yogurt and add a handful of fresh berries. Berries are lower in carbs compared to other fruits. Regular yogurts and especially those with fruit included are typically very high in sugar. You want your body to burn fat, not sugar.
Low Fat String Cheese or Cheese Cubes:
A convenient, portable, and tasty snack that provides protein. One should be sufficient as a snack.
Hard-Boiled Eggs:
Hard-boiled eggs are easy to prepare in advance and are a great source of protein. The key to getting your eggs to peel easily is to drop them into gently boiling water directly from the refrigerator, cook for 8 to 11 minutes, depending on how you like your eggs, and then plunge into ice water for approximately 5 minutes. Enjoy!
Vegetable Sticks with Hummus, Low-Fat Cottage Cheese or Salsa:
Enjoy sliced cucumbers, bell peppers, or celery and dipping. Hummus and low-fat cottage cheese both have some fat, so salsa is the best of these three options. Whenever possible, make your salsa at home to control the salt content.
Low Fat Cottage Cheese with Cherry Tomatoes:
Cottage cheese is a good source of protein and pairing it with cherry tomatoes adds freshness. It’s also delicious with a spoonful of horseradish, chopped chives and lemon juice. Yum!
Cottage Cheese with Horseradish Dip:
Ingredients:
- 1 cup low-fat plain cottage cheese
- 2 tablespoons prepared horseradish (adjust according to your taste preference)
- 1 tablespoon chopped fresh chives (optional)
- 1 teaspoon Dijon mustard or lemon juice
- Salt and black pepper to taste
- vegetable sticks for serving.
Instructions:
- Prepare Cottage Cheese: If the cottage cheese has excess liquid, you may want to drain it or give it a gentle stir before using.
- Make Horseradish Dip: In a bowl, combine the cottage cheese, prepared horseradish, Dijon mustard or lemon juice, and chopped chives (if using).
- Season: Season the mixture with salt and black pepper to taste. Keep in mind that horseradish can add a spicy kick, so adjust the amount based on your preference.
- Mix Well: Mix the ingredients well, ensuring that the horseradish is evenly distributed throughout the cottage cheese.
- Chill (Optional): If time allows, you can refrigerate the dip for about 30 minutes to allow the flavors to meld. This step is optional but can enhance the taste.
- Serve: Transfer the cottage cheese with horseradish dip to a serving bowl. You can serve it immediately or refrigerate until ready to serve.
- Enjoy: Serve the dip with your choice of thin pretzels or vegetable sticks. It makes a delicious and tangy dip that’s perfect for snacking or as an appetizer.
Variations:
- Creamier Texture: If you prefer a creamier texture, you can blend the cottage cheese and horseradish in a food processor until smooth.
- Herb Infusion: Add additional herbs like parsley, dill, or chives for extra freshness, flavor and health benefits.
- Lemon Zest: Consider adding a touch of fresh lemon zest for an extra citrusy kick.
Turkey or Chicken Roll-Ups:
Wrap low-fat turkey or chicken slices around a piece of low-fat cheese or a slice of cucumber for a quick and tasty snack. Add some broccoli sprouts or alfalfa sprouts and you get a gold nutrition star!
Nuts and Seeds:
When your weight loss results are consistent, opt for a small portion of unsalted almonds, walnuts, or pumpkin seeds. They’re rich in healthy fats and protein. One portion is approximately 10 almonds. A small sprinkle of sunflower or raw pumpkin seeds on your salad is also a great way to include these for some extra nutrition and crunch.
Edamame:
Edamame (young soybeans) is a protein-packed snack that can be enjoyed steamed or roasted. They can be found fresh or frozen at most supermarkets.
Protein Smoothies or Protein Bars:
Blend unsweetened almond milk, protein powder, a handful of spinach and some berries for a satisfying low-carb, high-protein smoothie. If you want a great variety and don’t mind buying a prepared smoothie, first understand that most commercial smoothies are extremely high in sugar and fat and will set you back instead of helping you get fast weight loss. Try a professional weight loss product that uses the highest quality ingredients designed for fast weight loss. Protein snacks (and meals) that have been designed professionally for weight loss will also have added nutritional advantages and weight loss doctors use them for a good reason. They contain high quality proteins that your muscles and organs can use easily to keep you full for hours plus vitamins and minerals that help make sure your body has everything it needs for big weight loss results.
Tuna Salad Lettuce Wraps:
Make a tuna salad with fat free mayo, celery, and seasonings or some no-sugar-added pickle relish, then wrap it in lettuce leaves. Throw in some broccoli sprouts or alfalfa sprouts and you get another gold nutrition star!
Seaweed Snacks:
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- Low in calories and carbs while high in nutrients, seaweed snacks can be a flavorful and satisfying option. Plus, seaweed helps support your thyroid and your gut bacteria and has been shown to help slow gastric emptying which helps you feel full longer and contributes to increased weight loss.
Roasted Chickpeas:
- Roasted chickpeas make for a delicious and crunchy high-protein snack. Here’s a basic recipe, and you can customize the seasonings to suit your taste preferences:
Plan Ahead
Food preparation is a very important aspect to low carb eating. Feel free to get creative with your combinations and seasonings according to your personal preference. The most important thing is to keep your taste buds happy and satisfied.
Once you know your metabolic rate and how many calories you should be eating to lose weight (a medical weight loss clinic can evaluate this for you), pre-portioning out your snack ingredients to keep in your refrigerator can help you stay within the calorie guidelines of your medical weight loss plan and achieve that final goal of looking and feeling great.
Written by Susan Malzone, Director of LivLight Weight Loss
Basic Roasted Chickpea Recipe
Enjoy these on their own or add them to a salad:
Ingredients:
- 2 cans (15 ounces each) of chickpeas (garbanzo beans), drained and rinsed.
- 1 tablespoon olive oil
- Pinch of salt
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cumin
- Optional: cayenne pepper for a bit of heat or see below for other options
Instructions:
-
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Dry Chickpeas: Pat the rinsed chickpeas dry with a clean kitchen towel or paper towels. The drier they are, the crispier they will get during roasting.
- Remove Skins (Optional): If you have time and want an extra crispy result, you can remove the skins from the chickpeas. Simply pinch each chickpea, and the skin should slide off easily. (This is a secret to making super creamy hummus).
- Season Chickpeas: In a bowl, toss the chickpeas with olive oil, salt, paprika, garlic powder, cumin, and any other desired seasonings. Ensure the chickpeas are evenly coated.
- Spread on Baking Sheet: Spread the seasoned chickpeas in a single layer on a baking sheet. Make sure they are not crowded to allow for even roasting.
- Roast in the Oven: Roast the chickpeas in the preheated oven for 25-35 minutes or until they are golden brown and crispy. Shake the pan or stir the chickpeas every 10-15 minutes to cook evenly.
- Cool and Enjoy: Allow the roasted chickpeas to cool on the baking sheet for a few minutes. They will continue to crisp up as they cool. Once cooled, transfer them to a bowl and enjoy!
Variations:
Many stores now carry salt-free spice mixes that can be used to flavor chickpeas, just like popcorn. If you prefer to make your own mix, here are a few ideas.
- Sweet and Spicy: Add a pinch of cinnamon and a just a touch of honey for a sweet and spicy twist.
- Ranch Flavored: Mix in a combination of dried herbs like dill, parsley, onion powder, and garlic powder for a ranch-flavored version.
- Cajun Style: Use Cajun seasoning or a combination of paprika, cayenne pepper, garlic powder, and thyme for a spicy Cajun flavor.