We independently review everything we recommend. When you buy through our links, we may earn a commission.

Low Protein High Fat Foods: 10+ Examples

Norah Clark
Fish on a board

Low protein high fat foods include avocados, nuts, seeds, olive oil, coconut oil, and certain dairy products like full-fat cheese and cream.

I’ve found that there are many delicious and healthy options out there, including avocado and olive oil-based sauces, nut and seed-based snacks, and cheese and egg-based dishes.

One of my favorite recipes is a creamy avocado pasta sauce made with avocado, olive oil, garlic, and lemon juice.

It’s both healthy and delicious, and it’s a great example of how you can eat low protein high fat foods and still enjoy all the flavors and textures you love.

Read on to discover the ins and outs of the low protein high fat diet, including what it is, the benefits, and some of the best low protein high fat foods out there.

What Is A Low Protein High Fat Diet?

A low protein high fat diet is essentially a high-fat, low-carb diet that is designed to help your body burn more fat and lose weight.

The diet is based on the idea that by eating fewer carbs and more healthy fats, you can train your body to burn fat for energy rather than carbs.

Benefits of Low Protein High Fat Diet

There are many benefits of a low protein high fat diet, including:

  • Weight loss: The diet is designed to help your body burn more fat, which can lead to weight loss.
  • Better brain function: Healthy fats are important for brain health and can help improve cognitive function.
  • Improved heart health: The diet can help improve blood pressure and cholesterol levels, which can reduce the risk of heart disease.
  • Reduced inflammation: High-fat foods like avocado and olive oil can help reduce inflammation in the body, which can lead to better overall health.

We asked personal training verteran, James de Lacey from Lift Big Eat Big, he explained his disagreement towards a low protein and high fat diet, “I wouldn’t recommend a low protein, high fat diet for anyone. High protein intake is necessary to build and maintain muscle mass when losing or gaining weight.”

There are many low protein high fat foods out there that are both healthy and delicious. Some of the best options include:

1. Avocado

Avocado is not only amazing tasting, but is an excellent source of healthy fats, fiber, and other nutrients.

2. Olives and Olive Oil

Olives are a good source of healthy monounsaturated fats. Enjoy them as a snack or add them to salads and Mediterranean-inspired dishes.

Olive oil is rich in healthy fats and can be used in a variety of recipes.

3. Nuts and Seeds

Nuts and seeds are a great source of healthy fats, protein, and fiber.

4. Eggs

Eggs are a great source of healthy fats and protein.

5. Cheese

Cheese is a good source of healthy fats and calcium.

6. Full-fat Greek Yogurt

Greek yogurt is rich in healthy fats and can be enjoyed on its own or used as a creamy ingredient in various dishes.

7. Coconut Oil

Coconut oil is a plant-based source of healthy fats, often used in cooking, baking, or as a spread.

8. Dark Chocolate

Dark chocolate with a high cocoa content is a delicious source of healthy fats. Enjoy it in moderation as a treat.

9. Fatty Fish

Fish like salmon, mackerel, and sardines are high in omega-3 fatty acids and provide a good dose of healthy fats.

10. Chia Seeds

Chia seeds are packed with healthy fats, fiber, and antioxidants. They can be added to smoothies, yogurt, or used in baking.

11. Full-fat Dairy Products

Whole milk, cream, and full-fat yogurt are high in healthy fats. They can be enjoyed as a beverage or incorporated into recipes.

12. Nut Butters

Almond butter, peanut butter, and other nut butters are rich in healthy fats. They can be spread on toast, added to smoothies, or used in sauces and dressings.

13. Coconut Milk

Coconut milk is a creamy, dairy-free alternative that is high in healthy fats. It can be used in curries, smoothies, or desserts.


Is A Low Protein High Fat Diet Healthy?

Yes, a low protein high fat diet can be healthy as long as you focus on eating healthy fats and getting enough nutrients.

Can I Eat Carbs On A Low Protein High Fat Diet?

Yes, you can eat carbs on a low protein high fat diet, but you should focus on eating healthy carbs like fruits, vegetables, and whole grains.

How Much Fat Should I Eat On A Low Protein High Fat Diet?

The amount of fat you should eat on a low protein high fat diet will vary depending on your individual needs, but most people aim for around 60-80% of their daily calories from fat.

Profile Image Norah Clark

Norah Clark

Norah Clark, Editor of Boyd Hampers! Norah is a food writer with over a decade of experience in hospitality as a pastry chef, sous chef, and barista; former chef at the Savoy Hotel, Ritz Carlton, Four Seasons and Plaza Hotel.

Back to Boyd Hampers Magazine

Leave a comment

Please note, comments need to be approved before they are published.

1 of 4