10 Low-Carb Protein Snacks Under 5g Net Carbs

Looking for quick, low-carb snacks that pack protein without breaking your carb goals? Here's a list of 10 snacks, each under 5g net carbs per serving, perfect for keto or low-carb diets. These options help curb hunger, support muscle health, and avoid blood sugar spikes. From grab-and-go items to simple homemade choices, you'll find something to fit your routine.

Highlights:

• Quest Chocolate Chip Cookie Dough Bar: 21g protein, 4g net carbs.
• EPIC Beef Sea Salt & Pepper Bar: 10g protein, 0 net carbs.
• Two Good Greek Yogurt: 12g protein, 3–4g net carbs.
• Chomps Beef Stick: 10g protein, 0g sugar.
• Quest BBQ Protein Chips: 19g protein, 4g net carbs.
• Cheese Sticks: 7g protein, 0–1g net carbs.
• Cottage Cheese: 14g protein, 3g net carbs (1/2 cup).
• Pumpkin Seeds: 8.5–9g protein, 1.3–2.3g net carbs (hulled).
• Beef Jerky: 9–13g protein, 0–1g net carbs (zero-sugar options).
• Hard-Boiled Eggs: 6.3g protein, 0.56g net carbs.

These snacks are convenient, nutrient-packed, and easy to incorporate into your daily routine. Just check labels for hidden sugars and stick to whole-food options when possible.

Quick Comparison

Snack	Protein (g)	Net Carbs (g)	Calories	Key Features
Quest Protein Bar	21	4	190	High fiber, keto-friendly
EPIC Beef Bar	10	0	130	Grass-fed beef, savory flavor
Two Good Yogurt	12	3–4	80	Low sugar, stevia-sweetened
Chomps Beef Stick	10	0	100	Grass-fed, shelf-stable
Quest BBQ Chips	19	4	140	High protein, crunchy snack
Cheese Sticks	7	0–1	Varies	Calcium-rich, portable
Cottage Cheese (1/2 cup)	14	3	81	Versatile, pairs with veggies
Pumpkin Seeds (hulled)	8.5–9	1.3–2.3	158	Magnesium-rich, easy to store
Beef Jerky (zero sugar)	9–13	0–1	70–80	Shelf-stable, nutrient-dense
Hard-Boiled Eggs (1 egg)	6.3	0.56	78	Budget-friendly, nutrient-packed

Stick to these snacks to stay on track with your low-carb goals while enjoying delicious, protein-rich options.

TOP 10 NEW Low Carb High Protein Snacks!!!

1. Quest Nutrition Chocolate Chip Cookie Dough Protein Bar

The Quest Nutrition Chocolate Chip Cookie Dough Protein Bar is a standout snack for anyone following a low-carb lifestyle. Packed with 21g of protein and just 4g of net carbs per 60g bar, it’s a convenient option that doesn’t compromise on taste or nutrition. With only 1g of sugar and 190 calories, the protein blend - derived from milk protein isolate and whey protein isolate - makes this bar a solid choice for those focused on their macros.

Each bar also delivers 12g of dietary fiber, which is 43% of your daily value. Quest calculates net carbs by subtracting fiber and sugar alcohols from total carbs: 22g total carbs – 12g fiber – 6g sugar alcohols = 4g net carbs. This makes it a keto-friendly pick that fits well into low-carb meal plans.

With a 4.5-star rating from 607 reviews and 84% of reviewers recommending it, this bar has proven popular among consumers. Pricing starts at $10.99 for standard bars, while the mini version - offering 8g of protein and 2g of net carbs - is available for $19.99. Keep in mind: it contains milk, almonds, and soy, and is processed in a facility that also handles peanuts and wheat.

2. EPIC Beef Sea Salt & Pepper Protein Bar

If you're looking for a savory twist on protein bars, the EPIC Beef Sea Salt & Pepper Protein Bar might be just what you need. Each 37g bar packs 10g of protein, 0 net carbs (3g total carbs minus 3g fiber), 130 calories, and contains no sugar. It's a satisfying option for those following low-carb diets who want a break from the usual sweet protein bars.

Made with 100% grass-fed, pasture-raised beef, the ingredient list is simple and flavorful: beef, encapsulated lactic acid (non-dairy), onion powder, garlic powder, sea salt, black pepper, and cultured celery powder. Plus, it checks all the right boxes - it’s Keto-friendly, Whole30 Approved, Paleo-friendly, and Gluten-free.

Unlike traditional beef jerky, this bar has a softer, more uniform texture, making it easier to snack on while you're out and about. Think of it as a thick, tender meat bar rather than the chewy strips you're used to.

With a 4.1-star rating from 112 reviews, 81% of users recommend it. Pricing runs around $31.99 for a 12-count box, or $9.99 for a 4-count box at stores like Ralphs. Each bar also contains 550mg of sodium, which is 24% of your daily value.

3. Two Good Greek Yogurt - Vanilla

Two Good Greek Yogurt - Vanilla packs a punch with 12 g of protein, just 3–4 g net carbs, and 80 calories per 5.3 oz cup. These numbers make it a smart pick for anyone following a low-carb diet.

Thanks to an ultra-filtration process, most of the lactose is removed, leaving only 2 g of sugar per serving. It's sweetened with stevia, so you don’t have to worry about extra carbs sneaking in. The ingredient list is refreshingly simple: ultra-filtered milk, stevia, and natural flavors. Plus, it's naturally gluten-free.

Each 5.3 oz cup is conveniently packaged, making it an easy grab-and-go snack. You can find it at most grocery stores across the U.S. In addition to being low in carbs, it offers 10% of your daily Vitamin D, 8% Calcium, and 35 mg of sodium (2% DV). Its low carb count is especially helpful for those managing blood sugar levels, including individuals with Type 1 Diabetes who need minimal insulin adjustments.

4. Chomps Grass-Fed Beef Stick – Original

Chomps Grass-Fed Beef Stick – Original packs a punch with 10g of protein, 0g of sugar, and just 100 calories per 1.15 oz stick. Its zero-carb content makes it a fantastic option for anyone sticking to a keto diet, offering a satisfying snack without sneaky sugars.

What’s in it? The ingredient list is refreshingly simple: 100% grass-fed beef, water, sea salt, encapsulated lactic acid, celery juice, black pepper, red pepper, garlic powder, and coriander, all wrapped in beef collagen. You won’t find any nitrates, nitrites, MSG, fillers, or artificial preservatives here. Instead, the sticks are slow-cooked to lock in flavor and maintain their nutritional quality.

These beef sticks are Keto, Whole30, Paleo, and Certified Gluten-Free and are free from the top 9 allergens, including dairy, soy, and nuts. Isabelle P., a satisfied customer, summed it up perfectly:

"I just started my keto journey and these sticks have been a lifesaver! These are great tasting and they are so easy to take on the go..."

Another bonus? They’re shelf-stable, so no refrigeration is needed. Toss them in your desk drawer, gym bag, or purse for a convenient, protein-packed snack. They’re available in 10-packs for $25.60 or 24-packs for $53.88, and with a stellar 4.9/5 star rating from 2,547 reviews across more than 30,000 stores, it’s clear these sticks are a crowd favorite.

5. Quest Nutrition Protein Chips - BBQ

If you're looking for a snack that satisfies your cravings without derailing your low-carb goals, Quest Nutrition Protein Chips in BBQ flavor might be worth a try. Each 32g bag packs 140 calories, 19g of protein, and just 4g of net carbs. For comparison, traditional potato chips typically offer only about 2g of protein and a hefty 15g of carbs.

The BBQ flavor has been a standout, earning praise for its sweet and smoky taste. According to Caliber Strong:

"Quest just nailed the BBQ flavor. If you've ever had BBQ flavored potato chips before, you already know what these chips taste like. Sweet and a little smoky."

What sets these chips apart nutritionally? They're made with milk protein isolate and whey protein isolate, giving them their impressive protein content. The BBQ seasoning blend includes tomato powder, paprika, garlic powder, and onion powder, delivering a rich and satisfying flavor. Plus, they’re keto-friendly, baked instead of fried, and have a light, crunchy texture that fans rave about. However, it’s worth noting that they contain milk and soy and are processed in a facility that handles wheat.

With an average rating of 4.8/5 stars from 766 reviews, these chips have a loyal following. A box starts at $21.99 on the Quest Nutrition website, and the single-serving bags are both shelf-stable and portable - perfect for snacking on the go.

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6. Cheese Sticks

Cheese sticks are a quick and simple low-carb snack. Each mozzarella stick typically packs about 7g of protein and only 0–1g of net carbs, making them a great choice for keto, Atkins, or other low-carb diets. Plus, they’re naturally gluten-free, making them suitable for a variety of dietary needs.

Beyond protein, cheese sticks are a good source of key minerals like calcium and phosphorus, which support healthy bones and muscles. The protein content also helps slow down carbohydrate digestion, which can keep your energy levels steady and help you avoid those mid-afternoon energy crashes.

Since they’re individually wrapped, cheese sticks are super convenient for on-the-go snacking. Take, for instance, Sargento Natural Sharp Cheddar Cheese Sticks - a fan favorite priced at around $3.70 for a 12-count box and boasting a 4.8/5-star rating on Amazon. Just be sure to keep them refrigerated to preserve their flavor and texture.

For a heartier snack, pair cheese sticks with celery, raspberries, or even roll them up with deli meat. If you’re sensitive to lactose, aged cheeses like sharp cheddar or Swiss might be easier to digest.

7. Cottage Cheese

Cottage cheese is a snack that packs a punch with its high protein and low carb content. A standard 1/2 cup serving delivers about 14 grams of protein, 3 grams of net carbs, and roughly 81 calories. Let’s take a closer look at how to choose the right type and some creative ways to enjoy it while keeping carbs in check.

When it comes to picking the right cottage cheese, the fat content matters. Full-fat varieties (around 4% milkfat) usually stick to about 3 grams of net carbs. On the other hand, skim or low-fat options can climb up to 6 grams of carbs because manufacturers often add extra ingredients to improve flavor. To stay on track, opt for plain versions and steer clear of those pre-mixed fruit cups - they’re loaded with added sugars that can quickly bump up the carb count.

"I like to add fresh salsa from the refrigerated section of the grocery store to the top of my cottage cheese. That's my kind of snack." – Tiffany Davis, Chef and Co-owner, Nourish Foods Co.

Cottage cheese isn’t just about protein; it’s also a source of calcium and phosphorus, delivering steady energy. For a sweet twist, try pairing it with raspberries or a sprinkle of cinnamon. Prefer something savory? Add avocado slices or grape tomatoes for a flavorful boost.

If convenience is key, single-serve packages are a lifesaver. Brands like Good Culture Double Cream (3 grams of carbs, 14 grams of protein) or Full Circle Organic (2.7 grams of net carbs, 12 grams of protein) are excellent choices. Just keep them chilled and ready to grab when you need a quick, satisfying snack.

8. Pumpkin Seeds

Pumpkin seeds are a fantastic low-carb snack, but the type you choose makes a big difference. Hulled pumpkin seeds (also known as pepitas) contain about 1.3–2.3 grams of net carbs per 1-ounce serving, along with 8.5–9 grams of protein. On the other hand, whole seeds with their shells can pack up to 10 grams of net carbs per ounce. If you're watching your carb intake, stick to the hulled variety.

A single ounce of these seeds offers 167.8 mg of magnesium (50% of your daily value), 20% of your daily zinc needs, and 158 calories. They're also keto-friendly, gluten-free, and vegan, making them a versatile option for different dietary preferences. However, since they're calorie-dense at 158 calories per ounce, portion control is essential.

How to find and prepare them: Pre-roasted pepitas are widely available at grocery stores, but be mindful of added sugars or high sodium levels - some varieties contain as much as 815 mg of sodium per serving. For a healthier alternative, go for raw, unsalted seeds or roast your own at home. Simply toss them with olive oil and seasonings like garlic powder or chili powder, then bake at 300°F to 350°F for 20 to 45 minutes until crispy.

To keep them fresh, store roasted seeds in an airtight container at room temperature for 1–2 weeks or in the refrigerator for several months. For raw seeds, refrigeration or freezing helps prevent rancidity. Use them to add crunch to salads, sprinkle them over trail mixes, or enjoy them as a portable snack. They're easy to store and perfect for on-the-go snacking.

9. Beef Jerky

Beef jerky packs a punch with 9–13g of protein per one-ounce serving. However, many commercial options are loaded with sugar-laden marinades like Teriyaki or Brown Sugar, which can bump the carb count to 6g–8g per ounce. Since beef itself is naturally carb-free, those carbs come solely from added sugars.

To keep your carb intake low (under 5g net carbs), opt for "Zero Sugar" or keto-friendly varieties. These typically contain just 0g to 1g of net carbs. For instance, Jack Link's Zero Sugar Original Beef Jerky delivers 13g of protein and 80 calories per ounce. A 2.3oz bag costs $6.99 and boasts a 4.4/5 star rating from 230 reviews.

"Our Jack Link's Zero Sugar Beef Jerky is delicious meat, no sugar; making it your zero hero." – Jack Link's

This shows how choosing zero-sugar options can help you stick to your low-carb goals.

Beef jerky also provides essential nutrients like heme iron, zinc, vitamin B12, magnesium, and potassium. One serving contains about 70–80 calories, with roughly 33% of those calories coming from protein and 56% from fat. However, keep an eye on the sodium content, which can reach up to 1,870mg per cup.

Practicality is another perk. To ensure you stay within your carb limit, always check product labels. Zero-sugar varieties are widely available at U.S. grocery stores, convenience stores, and online. Look for simple ingredient lists featuring grass-fed beef, sea salt, and natural spices. Avoid products with additives like maltodextrin, corn syrup, or MSG. Thanks to its shelf-stable nature, beef jerky is perfect for travel, hiking, or keeping in your desk drawer for a quick protein boost.

10. Hard-Boiled Eggs

Hard-boiled eggs are a simple, portable, and protein-packed snack that's perfect for anyone following a low-carb diet. Each large egg contains about 6.3 grams of protein, 0.56 grams of net carbs, and 78 calories - making it a smart choice for your daily nutrition needs.

But eggs aren't just about protein. They're also a treasure trove of important nutrients. For example, one large egg provides 147 mg of choline, which is 27% of your Daily Value and vital for brain health. Plus, you'll get selenium (22–28% DV), vitamin B2 (15% DV), and vitamin B12 (9% DV). The yolk is particularly special, as it contains lutein and zeaxanthin, two antioxidants known for supporting eye health.

"Egg yolks are like nature's multivitamin." – Jennifer Calihan, Medical Reviewer

For an easy snack option, boil a dozen eggs at the start of the week so you always have something ready to grab and go. If you're pressed for time, pre-cooked and pre-peeled eggs, like those from Eggland's Best, are a convenient alternative.

You can enjoy hard-boiled eggs in various ways: eat them plain, turn them into deviled eggs, or pair them with low-carb veggies. Want to cut back on fat? Stick to the egg whites. And here's a bonus - they're incredibly budget-friendly, costing less than 40 cents per egg.

Conclusion

Snacking on high-protein, low-carb options (under 5g net carbs) makes sticking to your low-carb lifestyle much easier. Whether you grab a protein bar or opt for whole-food choices, these snacks keep hunger at bay, provide steady energy, and support muscle health - all without causing blood sugar spikes.

The convenience factor is a game-changer. Shelf-stable snacks like beef jerky, Chomps meat sticks, pumpkin seeds, and Quest protein chips are easy to stash in your car or gym bag, ready whenever you need them. For something fresher, refrigerated options like Two Good Greek yogurt or pre-peeled eggs from brands like Eggland's Best are quick to grab and enjoy with no hassle at all.

When shopping, pay close attention to nutrition labels. Hidden sugars and fillers like maltodextrin can sneak extra carbs into products that seem low-carb at first glance. Opting for whole-food snacks whenever possible is a safer bet. Pair these protein-packed bites with fiber-rich, low-carb veggies like celery or cucumber to add more nutrients and volume, all while keeping your carb count in check.

FAQs

What are the benefits of eating low-carb, high-protein snacks?

Low-carb, high-protein snacks come with a range of benefits, particularly for those sticking to a low-carb or keto diet. Protein plays a key role in keeping you satisfied for longer periods, which can help curb hunger and make it easier to manage your appetite. Plus, these snacks help maintain steady blood sugar levels, steering clear of the energy dips often caused by carb-heavy choices.

Beyond appetite control, protein-packed snacks are also essential for muscle repair and recovery, especially after a workout. The combination of low carbs and high protein provides sustained energy, supports lean muscle maintenance, and helps you stay aligned with your health and fitness goals.

How can I avoid snacks with hidden sugars?

To avoid hidden sugars, take a close look at the Nutrition Facts label and the ingredient list on snack packaging. Choose snacks that list 0g of total and added sugars, and steer clear of items with sugar substitutes like maltitol or dextrose. Opt for snacks labeled sugar-free or those made with simple, low-carb ingredients. Focusing on whole, minimally processed options is another smart way to make healthier choices.

How can I easily include these low-carb snacks in my daily routine?

Incorporating low-carb snacks into your routine doesn’t have to be complicated. With just a little prep, you can set yourself up for quick and satisfying options throughout the day. Take a few minutes to portion out snacks like beef jerky, cheese cubes, roasted nuts, or hard-boiled eggs into small containers or resealable bags. Having 1–2 oz servings ready to grab makes it easy to fuel up between meetings, after a workout, or during a hectic afternoon.

You can also get creative by working these snacks into your meals. Add turkey jerky or cheese crumbles to a salad for extra flavor, blend almond butter into a low-carb smoothie, or whip up a quick “pizza roll-up” by spreading cream cheese on pepperoni slices and rolling them up. These simple tweaks help keep your snacks both delicious and convenient while making it easier to stick to your goals.