Plant protein for low carb diet

How to Choose Plant Protein for a Low Carb Diet

If you're watching your carbs and want more plant protein, it's easy to get stuck. Most plant protein sources—like beans and lentils—come with extra carbs. The trick is knowing which options actually fit your goals without making meals feel bland or complicated.

What Actually Works?

• Pea protein isolate: Almost all protein, very few carbs. It's a favorite for shakes and smoothies.
• Hemp seeds: Roughly 30% protein, low net carbs. Sprinkle them over salads or yogurt.
• Tofu and tempeh: Both are higher in protein and have fewer carbs than you might think—about 2–4g net carbs per serving.
• Seitan: Made from wheat gluten, but surprisingly low in carbs (about 2g per serving) and high in protein—if you don't have gluten issues.

Common Mistakes to Avoid

• Assuming all plant proteins are low carb: Beans and lentils pack more carbs than you expect.
• Overdoing protein powders with fillers: Some brands add sugars or thickeners—always check the label.
• Ignoring portion sizes: Even low carb options can add up if you go overboard.

Practical Tips for Busy Days

Batch-cook tofu or tempeh for quick meals. Add hemp seeds to your breakfast for an easy protein boost. Pick unsweetened plant protein powders so you’re not accidentally adding sugar. And if you’re eating out, look for salads with tofu or grilled tempeh—they’re usually safe bets.

Realistic Expectations

Plant proteins can keep you full and support muscle recovery, but you’ll need to mix things up. Don’t expect every plant source to be perfectly low carb—read labels and adjust portions based on your own needs. Some people notice a change in digestion when switching to more plant-based options, so give your body a week or two to adjust.

Product Recommendation

Truely Health offers plant-based protein powders with clean ingredients and no unnecessary carbs or sugars. If you want something you can trust for your low carb lifestyle, check out their products at truelyhealth.com.