No-carb snacks high in protein and healthy fats can satisfy you and support weight management, blood sugar control, and steady energy

15 No-Carb Snacks That Are Delicious and Satisfying

No-carb snacks high in protein and healthy fats can satisfy you and support weight management, blood sugar control, and steady energy

No-carb snacks can be included in a ketogenic or low-carbohydrate diet to support weight management, blood sugar control, or steady energy.

People with diabetes or insulin resistance may also choose carbohydrate-free snacks to avoid blood sugar spikes.

Carb-free snacks that contain protein and fat can help curb hunger and provide lasting energy. Protein-rich foods require a lot of energy for digestion, slightly boosting calorie burn. Fats influence appetite hormones and slow digestion, contributing to satiety.

1. Hard-Boiled Eggs

Hard-boiled eggs are a simple, grab-and-go snack that can be eaten plain or with your favorite seasonings. One large egg contains 6.24 grams of protein and is loaded with essential nutrients like choline and vitamin D.

Choline is vital for brain and nervous system health, helping regulate memory, mood, muscle control, and other functions. The egg yolk supplies vitamin D, which works with calcium to support bone health and is important for muscle, nerve, and immune function.

2. Olives

Olives have a distinct, savory taste that can satisfy a salt craving, making them a flavorful snack alternative for crunchy chips or pretzels. Although olives contain a small amount of carbohydrates, their content is low enough to fit into low-carb meal plans.

The main source of fat in olives is monounsaturated fat. This healthy fat has been shown to help lower low-density lipoprotein (LDL or "bad") cholesterol, reducing the risk of heart disease and stroke.

A 100-gram (3.5-ounce) serving of canned ripe olives contains about 116 calories.

3. String Cheese

String cheese is a portable, quick snack that's easy to take on the go. One serving provides 6.72 grams of protein along with essential nutrients like calcium and phosphorus.

Calcium is well-known for supporting bone health. It also helps blood vessels move blood throughout your body and aids in releasing hormones that regulate various bodily functions. Phosphorus also plays a key role in bone health and is essential for energy production.

4. Canned Tuna

Canned tuna is a low-calorie and protein-packed snack. A 3-ounce serving of light tuna in water contains just 98.6 calories and 21.7 grams of protein.

Like other fish and seafood, tuna is a source of omega-3 fatty acids (healthy fat), which are important for the membranes surrounding each cell in your body. Omega-3s are essential for your heart, lungs, immune system, and endocrine system.

For a simple snack, mix tuna with a bit of mayo and your favorite seasonings.

5. Bone Broth

Bone broth is a comforting and easy snack, especially on a cold day or when you're feeling under the weather. It's made by simmering animal bones on low heat for almost 24 hours, allowing the collagen in the connective tissue to break down and infuse the liquid with protein and nutrients.

You can enjoy bone broth on its own, or if you'd like to add some carbohydrates, pair it with low-carb bread or your favorite vegetables.

6. Jerky

Jerky is a portable and convenient snack, which is helpful if you're outdoors or you need something that requires no refrigeration. Choose varieties without added sugar. A 1-ounce serving typically contains about 10 grams of protein, though this can vary by brand.

Jerky isn't limited to just beef; you can also find other meat types, like bison, pork, and turkey jerky.

7. Pickles

Pickles, like olives, contain a small amount of carbohydrates but can easily fit into a low-carb diet. They offer a salty crunch that satisfies cravings for something savory, without the higher carbohydrate content typically found in chips and pretzels.

While pickles are often high in sodium, low-sodium varieties are available for those watching their intake. A 4-inch slice of cucumber contains just 16.2 calories, making it a light snack option.

8. Shrimp Cocktail With No-Carb Sauce

A shrimp cocktail without the sauce is a high-protein, carbohydrate-free snack. Shrimp is naturally low in calories at just 99 calories per 100 grams (3.5 ounces). It's also rich in selenium, which supports thyroid and reproductive health and protects the body from infections.

While traditional cocktail sauce contains carbohydrates from added sugars, you can make a simple no-carb version by mixing mayonnaise with lemon juice, horseradish, and a pinch of salt.

9. Deli Meat

Deli meats are a quick, no-cook, carbohydrate-free option if you select varieties without added sugar. They pack plenty of protein, making for a filling snack. For example, a 100-gram (3.5-ounce) serving of roast beef provides about 19 grams of protein.

You can enjoy deli meat alone or wrap it around a string cheese for a more filling snack. If you're okay with adding some carbohydrates, consider pairing it with a slice of low-carb bread for a satisfying bite.

10. Egg Salad

You can turn hard-boiled eggs into a creamy, no-carb egg salad. For convenience, you can also use precooked, pre-peeled eggs.

Mash chopped hard-boiled eggs with mayonnaise, a little mustard, salt, and pepper. For extra flavor, add paprika or fresh herbs like chives. Enjoy it on its own, wrapped in lettuce, or paired with cucumber slices.

11. Smoked Salmon

Smoked salmon is made by curing salmon with salt and then smoking it for flavor and preservation. It's a carbohydrate-free snack with 18.28 grams of protein per 100-gram (3.5-ounce) serving. Like other fatty fish, it's rich in omega-3 fatty acids.

It's also high in vitamin D, with one serving supplying 86% of the Daily Value (DV). Enjoy smoked salmon on its own, roll it with cream cheese, or pair it with cucumber slices.

12. Chicken Wings

Chicken is a versatile, high-protein snack. One wing with the bone and skin removed provides 6.4 grams of protein.

To keep chicken wings no-carb, skip the breading and instead season them with salt, pepper, garlic powder, or other spices. Bake, grill, or air-fry for a lower-fat cooking option. Enjoy chicken wings on their own or with condiments like mayo, mustard, vinegar, or hot sauce.

13. Sardines

Sardines have a bold, savory flavor that can satisfy a snack craving, especially for people who enjoy fish. Just two sardines provide about 50 calories and pack around 6 grams of protein. Like salmon and tuna, they're also rich in omega-3 fats.

You can enjoy sardines straight from the can for a quick snack or paired with low-carbohydrate crackers for a more filling bite.

14. Canned Chicken

Canned chicken is a convenient, high-protein, no-carb snack that's easy to store and prepare. Like canned tuna, you can enjoy it as is or mix it with condiments like mustard or mayo and your favorite seasonings.

A 3-ounce serving of canned chicken provides 21.5 grams of protein along with essential nutrients like choline, iron, and selenium.

15. Egg White Wrap

Egg white wraps are made of egg whites, flavorings, and preservatives and contain no carbohydrates. A typical egg white wrap contains about 5 grams of protein and can be used as a base for various fillings, such as deli meat, cheese, or smoked salmon.

You can also enjoy them on their own or lightly pan-fry them for a crispier texture.

A Quick Review

Many no-carb snack options offer a variety of flavors and textures while providing protein or other essential nutrients.

From hearty meat and seafood options to convenient, ready-to-eat choices like hard-boiled eggs and egg white wraps, there are plenty of ways to enjoy a quick, filling bite without carbohydrates.

This story originally appeared on: Health News - Author:Johna Burdeos, RD