I'm a Vegan Runner and These Are the 14 Low-Carb, High-Protein Foods I Can't Live Without

Updated on 9/2/2020 at 10:50 AM

If you eat a plant-based diet like me, which tends to be rich in high-carb foods like beans, whole grains, fruit, potatoes, and whole wheat bread and pasta, the idea of going low-carb can seem near impossible. The concern is: how will you get enough protein? Fortunately, there are tons of low-carb protein sources, including the ones ahead, all of which have under 10 grams of carbs.

Tofu

Serving size: 2.8 oz.
Calories: 80
Carbs: 2 grams
Protein: 8 grams

Tempeh

Serving size: 2 oz.
Calories: 115
Carbs: 8 grams
Protein: 11 grams

Seitan

Serving size: 4 oz.
Calories: 180
Carbs: 8 grams
Protein: 30 grams

Peanuts

Serving size: 1 oz.
Calories: 166
Carbs: 6.1 grams
Protein: 6.7 grams

Peanut Butter

Serving size: 2 tbsp. Calories: 190
Carbs: 7 grams
Protein: 8 grams

Almonds

Serving size: 1 oz. (23 nuts)
Calories: 164
Carbs: 5.6 grams
Protein: 6 grams

Almond Butter

Serving size: 2 Tbsp Calories: 190
Carbs: 6 grams
Protein: 7 grams

Hemp Seeds

Serving size: 2 tbsp.
Calories: 113 Carbs: 2 grams
Protein: 6.7 grams

Pumpkin Seeds

Serving size: 2 tbsp.
Calories: 113 Carbs: 2 grams
Protein: 6 grams

Shelled Edamame

Serving size: 1/2 cup
Calories:100
Carbs: 9 grams
Protein: 8 grams

Nutiva Vanilla Plant Protein Powder

Serving size: 1 scoop (31 grams)
Calories: 110
Carbs: 3 grams
Protein: 22 grams

Ripple Unsweetened Plant-Based Milk

Serving size: 1 cup
Calories: 70
Carbs: 0 grams
Protein: 8 grams

Kite Hill Plain Unsweetened Greek Style Almond Milk Yogurt

Serving size: 5.3 oz.
Calories: 160
Carbs: 8 grams
Protein: 11 grams

Beyond Meat Beyond Burger

Serving size: 1 patty
Calories: 260
Carbs: 5 grams
Protein: 20 grams

Best Low-Carb Vegan Sources of Protein

Here's a chart comparing all the best low-carb vegan protein sources in alphabetical order:

Food	Calories	Carbs (g)	Protein (g)
Almonds (1 oz; 23 kernels)	164	5.6	6
Almond butter (2 tbsp.)	190	6	7
Beyond Meat Beyond Burger	260	5	20
Edamame (1/2 cup shelled)	100	9	8
Hemp seeds (2 tbsp.)	114	2	6.6
Kite Hill Plain Unsweetened Greek Style Almond Yogurt (5.3 oz.)	160	8	11
Peanuts (1 oz.)	166	6.1	6.7
Peanut butter (2 tbsp.)	190	7	8
Nutiva Vanilla Protein Powder (31g)	110	3	22
Pumpkin seeds (2 tbsp.)	114	2	6
Ripple Unsweetened plant-based milk (1 cup)	70	0	8
Seitan (4 oz.)	180	8	30
Tempeh (2 oz.)	115	8	11
Tofu (2.8 oz. extra firm)	80	2	8