Hot Keto Protein Powder: Is It Worth The Hype?

Protein powder is a popular supplement for those on a ketogenic diet. The ketogenic diet is a high-fat, low-carb eating plan, so protein powders marketed as keto-friendly are typically low in carbohydrates and sugars.

While heating protein powder doesn't significantly affect its nutritional value, it's important to note that different types of protein powders have varying levels of heat tolerance. For example, soy proteins can handle temperatures up to 200°C without any major changes, but whey protein starts to break down at temperatures above 160°F (71°C).

When choosing a keto-friendly protein powder, it's essential to read the labels carefully and select one with minimal added sugars or fillers. Some good options include whey, egg white, pea, or collagen protein powders.

Additionally, when cooking with protein powder, it's worth noting that the internal temperature of baked goods and fried foods doesn't get as high as the external heat source, so the protein powder is less likely to be affected by the heat.

Best keto protein powder options

Protein powder is a convenient and healthy option for people on the go, especially those following a keto diet. Here are some of the best keto protein powder options available:

Perfect Keto Whey

This protein powder is made from grass-fed dairy cows and contains added MCTs for added focus and satiety. It has 3g net carbs per serving and is a good option for those who want their fat and protein sourced from the same product.

Quest Whey Protein

Quest is a well-known brand in the keto community, offering a range of keto-friendly products. Their Cinnamon Crunch Protein Powder has 4g net carbs per serving and is a great option for baking, especially in recipes like mug cakes.

Isopure Whey Protein

Isopure offers a whey protein isolate powder with zero net carbs. Their Cookies & Cream flavor is a popular choice and works well in fat bomb recipes.

PaleoPro Protein Powder

This protein powder is dairy-free and made from pasture-raised beef. It contains no added hormones and has 0g net carbs per serving. It's a good option for those who want a gluten-free and paleo-friendly product.

NutraBio Whey Protein

NutraBio offers an effective whey protein powder that is lactose-free and soy-free. It contains only 1g of net carbs per serving, making it a good choice for those watching their carb intake.

Other Options

Other popular brands offering keto-friendly protein powders include Ritual, Momentous, Naked Nutrition, Transparent Labs, Vega Sport, and Sunwarrior. These brands offer a range of flavors and formulas to suit different tastes and preferences.

When choosing a keto protein powder, it is important to read the labels carefully and ensure the product aligns with your dietary goals. Look for options with low net carbs and added healthy fats, and consider your preferred source of protein, such as whey, casein, egg, pea, or hemp.

How to bake with keto protein powder

Keto protein powder can be used in a variety of baking recipes to add flavour, nutrients, and protein to your treats. It is important to note that keto protein powder should not be used as the main component in a batter, but rather as a supplement to add nutritional value to your baked goods. Here are some tips and tricks to help you get started:

Choosing the Right Protein Powder

Not all protein powders are created equal. When baking, it is best to avoid whey-based powders as they tend to dry out baked goods. Instead, opt for casein, brown rice, or pea protein powders as they work better in baked recipes.

Adding Protein Powder to Your Recipes

When adding protein powder to your recipes, start with small quantities and adjust as needed. Too much protein powder can make your baked goods dry and crumbly. It is also important to consider the flavour of your protein powder and choose one that complements your other ingredients. For example, chocolate protein powder will enhance the chocolate flavour of your brownies, but a vanilla powder will also work.

Recipes to Try

There are many keto-friendly recipes that utilise protein powder, such as brownies, cookies, muffins, and pancakes. Here is a basic recipe for protein brownies that you can make at home:

Ingredients:

• 1 cup mashed banana (the riper, the sweeter)
• 1/2 cup almond butter (or peanut butter, cashew butter, or a nut butter alternative)
• 1/4 cup cocoa powder (dark cocoa powder for a richer flavour)
• 1/2 cup protein powder (chocolate or vanilla)
• Pinch of salt (optional)
• Mix-ins such as chocolate chips, walnuts, or candy (optional)

Directions:

• Preheat your oven to 180C/350F and line an 8 x 8-inch pan with parchment paper.
• In a high-speed blender or mixing bowl, combine all your ingredients and blend or mix until smooth.
• Transfer the batter to the lined pan and bake for 15-20 minutes, or until the tops are firm.
• Remove the brownies from the oven and gently press down on the tops to create a crackly texture.
• Allow the brownies to cool completely before slicing and serving.

Storage Instructions:

These protein brownies can be stored in an airtight container in the refrigerator for up to five days or frozen for up to six months.

How to cook with keto protein powder

Keto protein powder is a convenient and healthy option for people on the go. It can be used in a variety of ways, including as a replacement for high-carb flour in recipes, as a coating for deep frying, and as a quick source of protein in shakes. Here are some tips and recipes to help you get started with cooking with keto protein powder.

Tips for cooking with keto protein powder:

• Remember to consume healthy fats alongside your keto protein powder to ensure satiety and long-lasting energy.
• When baking with protein powder, be careful not to add too much as it can make your baked goods dry and dense. Adding smaller quantities of protein powder with a higher ratio of casein protein can help create a better texture.
• Whey protein isolate powder is a good option for vegetarians and keto dieters as it is lower in sugar (lactose).
• Casein protein powder is slow-digesting.
• Egg protein powder is a good option for people who are dairy-free.
• Pea protein isolate is made from yellow split peas and is suitable for vegans or dairy-free diets.
• Hemp protein isolate is made from whole hemp seed meal that has had the oil removed.
• Brown rice protein isolate is another option for those who are allergic to eggs or dairy.

Recipes using keto protein powder:

• Low-carb protein cake: You can make a delicious low-carb protein cake using keto protein powder. Simply replace the flour in your favourite cake recipe with protein powder, and add some low-carb icing for a sweet treat.
• Keto cookies: Protein powder can be used to make cookies by mixing it with other dry ingredients like almond flour and sweetener, and then adding in wet ingredients like butter or oil.
• Keto muffins: Similar to the cake recipe, you can use protein powder to make keto muffins by replacing the flour in a standard muffin recipe.
• Protein pancakes: Protein powder can also be used to make fluffy and delicious pancakes. Just replace the flour in your usual pancake recipe with protein powder.
• Protein waffles: For a crispy and sweet breakfast option, use protein powder as a waffle mix replacement.
• Mug cake: A quick and easy dessert, mug cakes are made by mixing protein powder with other dry ingredients and then adding in wet ingredients. Pour the batter into a mug and microwave for a couple of minutes until cooked.
• Keto smoothie bowl: For a refreshing breakfast option, blend protein powder with almond milk, matcha, and your choice of sweetener. Top with nuts, seeds, and berries.
• Low-carb donuts: You can make keto-friendly donuts by mixing protein powder with erythritol, unsweetened cocoa powder, and other dry ingredients, then adding in wet ingredients like butter and eggs.
• Keto cheesecake mousse: This delicious dessert can be made by blending protein powder with cream cheese, sweetener, and other flavourings.
• Protein brownies: For a fudgy and gooey treat, blend protein powder with bananas, cocoa powder, and almond butter. Bake for 15-20 minutes and enjoy!

The best keto protein powder recipes

Keto protein powders are a convenient way to increase your protein intake and can be used in a variety of recipes, from shakes and smoothies to baked goods. Here are some ideas for how to incorporate keto protein powder into your diet:

Keto Protein Shakes and Smoothies

Keto protein powders can be easily blended with other ingredients to make delicious and nutritious shakes or smoothies. For example, try blending your favourite keto protein powder with frozen berries, Greek yoghurt, whipping cream, low-carb milk, and a sweetener of your choice. You can also add ingredients like lemon extract, electrolyte powder, or collagen powder for extra flavour and nutritional benefits.

Keto Baked Goods

Keto protein powders can also be used in baking. For example, you could make keto cookies by mixing protein powder with butter, a low-calorie sweetener, vanilla extract, and sugar-free chocolate chips. Or, for a savoury option, try making keto zucchini bread by combining protein powder with grated zucchini, avocado oil, coconut milk, almond flour, coconut flour, flaxseed meal, granulated monk fruit sweetener, baking powder, and spices.

Keto Savoury Dishes

Keto protein powders can even be incorporated into savoury dishes. For instance, you could make savoury hard-boiled egg sliders by mixing protein powder with mayonnaise, hot sauce, dijon mustard, and hard-boiled eggs. Or, for a heartier option, try making keto nachos by mixing protein powder with ground beef, pork rinds, shredded cheese, pickled jalapenos, avocado, and spices.

Keto Treats

Keto protein powders can also be used to make sweet treats, such as keto cheesecake cups, keto chocolate mint fat bombs, or keto brownie bites with cream cheese frosting. Simply combine your favourite keto protein powder with ingredients like cream cheese, butter, sweetener, and cocoa powder, and enjoy!

The different types of keto protein powder

There are several types of keto protein powder, each with its own unique benefits. Here are some of the most popular options:

Whey Protein

Whey protein is one of the most common types of protein powder and is suitable for vegetarians and keto dieters. It has a high percentage of protein and low carbohydrate content. Whey isolate is a purer form of whey protein with even fewer carbohydrates.

Casein Protein

Casein is a slow-digesting milk protein often used as a supplement before bed to aid in overnight recovery. It contains few carbs and generous amounts of protein, as well as calcium, an essential mineral for bone health.

Egg Protein

Egg protein powder is made from egg whites and is a good option for those who are dairy-free. It is a highly digestible source of protein, but it does contain a small amount of carbohydrates.

Pea Protein Isolate

Pea protein isolate is made from yellow split peas and is suitable for vegans and dairy-free dieters. It is allergy-friendly and has similar muscle repair and growth benefits to animal protein when consumed after resistance training.

Hemp Protein Isolate

Hemp protein isolate is made from whole hemp seed meal that has had the oil removed. It is a good source of essential amino acids and has anti-inflammatory and antioxidant properties.

Brown Rice Protein Isolate

Brown rice protein isolate is made from brown rice and is hypoallergenic, making it unlikely to cause allergic reactions. It contains all essential amino acids and is a good plant-based option.

Other types of keto protein powder include collagen protein, beef protein, and soy protein. When choosing a keto protein powder, it is important to read the label carefully and ensure that it fits your dietary needs and preferences.

Frequently asked questions