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Low-Carb Vegan Protein Sources

I Do CrossFit and These Are the 14 Low-Carb, High-Protein Foods I Can't Live Without

Sep 14 2018

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.

Image Source: Getty / Joy Skipper

1. Tofu

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

Image Source: POPSUGAR Photography / Jenny Sugar

2. Tempeh

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

Image Source: Getty / Riana Ambarsari Photography

3. Seitan

Serving size: 2 oz.
Calories: 100
Carbs: 7 grams
Protein: 15 grams

4. Peanuts

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

Image Source: Getty / George Doyle

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5. Peanut Butter

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

Image Source: POPSUGAR Photography / Jenny Sugar

6. Almonds

Serving size: 2 tbsp.
Calories: 164
Carbs: 5.7 grams
Protein: 6 grams

Image Source: POPSUGAR Photography / Jenny Sugar

7. Almond Butter

Serving size: 2 tbsp.
Calories: 190
Carbs: 6 grams
Protein: 7 grams

Image Source: POPSUGAR Photography / Jenny Sugar

8. Hemp Seeds

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

Image Source: POPSUGAR Photography / Jenny Sugar

9. Pumpkin Seeds

Serving size: 2 tbsp.
Calories: 113
Carbs: 3 grams
Protein: 6 grams

Image Source: Getty / mikroman6

10. Shelled Edamame

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

Image Source: Getty / Daniel Hurst Photography

11. Nutiva Vanilla Plant Protein Powder

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

12. Ripple Unsweetened Plant-Based Milk

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

13. Kite Hill Unsweetened Almond Milk Yoghurt

Serving size: 5.3 oz.
Calories: 140
Carbs: 1 gram
Protein: 6 grams

14. Beyond Meat Beast Burger

Serving size: 1 patty
Calories: 260
Carbs: 7 grams
Protein: 23 grams

15. 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 5.7 6
Almond butter (2 tbsp.) 190 6 7
Beyond Meat Beast Burger 260 7 23
Edamame (1/2 cup shelled) 100 9
 8
Hemp seeds (2 tbsp.) 113 2 6.7
Kite Hill unsweetened almond yoghurt (5.3 oz.) 140 1 6
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.) 113 3 6
Ripple Unsweetened plant-based milk (1 cup) 70 0 8
Seitan (2 oz.) 100 7 15
Tempeh (2 oz.) 115 8 11
Tofu (2.8 oz. extra firm) 80 2 8

Image Source: Getty / Joy Skipper

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