High-Protein Foods For Your Keto Diet

The keto diet is a high-fat, moderate-protein, low-carb plan that's designed to send your body into ketosis, which is when your body turns fat into fuel rather than relying on carbs for energy. While on the keto diet, it's important to watch your protein intake, as too little protein can compromise your lean tissue mass.

Good sources of protein on the keto diet include meat, poultry, fish, eggs, cheese, nuts, seeds, tofu, soy-based products, and certain dairy products such as Greek yoghurt, cottage cheese, and ricotta cheese.

Foods with Protein Suitable for a Keto Diet

Meat, poultry, and eggs

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. It is recommended to opt for grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Chicken and turkey are good options, especially dark meat, and it is important to note that skinless chicken breast is a good source of lean protein.

When it comes to red meat, beef is a good option, especially grass-fed beef, as it is higher in omega-3 fatty acids and lower in total fat compared to other types of meat. Venison is another excellent source of protein that is lower in fat than beef and chicken.

In addition to meat, poultry, and eggs, processed meats like sausage and bacon are technically allowed on the keto diet. However, it is recommended to limit their consumption due to their high sodium content.

Eggs are an extremely healthy protein source on the keto diet. Each large egg contains less than 1 gram of carbs and about 6 grams of protein, making them ideal. It is important to eat whole eggs rather than just egg whites, as most of an egg's nutrients are found in the yolk, including antioxidants that protect eye health.

Seafood

Shellfish is also keto-friendly, although the carb count varies by type. Shrimp and most crabs contain no carbs, while oysters and octopus do, so these should be consumed in moderation and with careful tracking of carb intake.

The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week. This can be a great way to ensure you're getting enough protein while on a keto diet.

In addition to salmon, other fatty fish like sardines, mackerel, and herring are also good options. These fish are high in omega-3 fatty acids, which have been linked to improved brain health and a decreased risk of disease.

When it comes to shellfish, shrimp is a great option as it is low in calories and carbs while being high in protein. Crab is also a good choice, with most varieties containing no carbs. Oysters, on the other hand, do contain carbs, so they should be consumed in moderation.

It's important to note that while seafood is a great source of protein on a keto diet, it should be complemented with other protein sources like meat, poultry, eggs, and dairy to ensure a well-rounded and nutritionally adequate diet.

Cheese and dairy

Cheese and other dairy products are great sources of protein for those on a keto diet. Most cheeses are very low in carbs and high in fat, making them a great fit for the keto diet. For example, an ounce of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium. Cheese is also high in saturated fat, but studies suggest that it may protect against heart disease.

Other keto-friendly dairy products include plain Greek yogurt and cottage cheese, which are high in protein and can be eaten in moderation on keto. Cream and half-and-half are also good options, as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

When choosing dairy products for the keto diet, it is important to consider the carbohydrate content, as this can vary. For example, while macadamia nuts have 4 grams of carbs per ounce, cashews have 9 grams of carbs per ounce. It is also important to consume enough protein to prevent the body from breaking down lean tissue to meet its protein needs.

Nuts and seeds

When it comes to nuts, there are a variety of options to choose from, such as almonds, peanuts, pistachios, and macadamias. However, it's important to remember that different types of nuts have varying amounts of carbohydrates. For example, macadamia nuts have 4 grams of carbs per ounce, while cashews have 9 grams. This is important to keep in mind when following a keto diet, as it's crucial to keep your total carb intake low.

Seeds are also a fantastic source of protein and healthy fats. Some popular options include pumpkin seeds, sunflower seeds, and hemp seeds. Like nuts, different types of seeds have varying amounts of carbohydrates, so it's important to choose the right ones to fit your keto diet.

When incorporating nuts and seeds into your keto diet, it's recommended to eat them in moderation and to be mindful of their carb content. They can be easily added to meals or enjoyed as snacks. For example, almond butter or sunflower seed butter can be paired with vegetables or mixed into unsweetened yogurt for a delicious and nutritious keto-friendly snack.

In addition to being a good source of protein and healthy fats, nuts and seeds also offer other nutritional benefits. They are high in fiber, which can aid in weight loss by helping you feel full and naturally lowering your calorie intake. They also contain important vitamins, minerals, and antioxidants, which can contribute to overall health and well-being.

When choosing nuts and seeds for your keto diet, it's important to select high-quality, fresh options. Roasted or raw nuts and seeds are readily available, and you can choose the option that best suits your taste preferences and dietary needs. Remember to always check the nutrition labels to ensure that you're making the right choices for your keto diet.

Plant-based proteins

Protein is one of the three macronutrients your body needs to function, along with fats and carbohydrates. It is made up of 20 different amino acids, nine of which are "essential," meaning your body cannot produce them, and they must be obtained from food. Animal foods contain all nine essential amino acids, but some plant foods also do, and the rest contain at least one.

If you are on a keto diet, it is still possible to get enough protein from plant-based sources, but it requires careful planning to ensure you are getting all the essential amino acids. Here are some of the best plant-based protein sources for a keto diet:

Soy Products

Soy products are a complete protein, meaning they contain all nine essential amino acids. Soybeans are also packed with fibre, potassium, and iron. Tempeh, tofu, and edamame are excellent soy-based options for keto dieters. Tempeh and tofu are versatile and can be used in stir-fries, soups, salads, and sandwiches. Edamame beans are immature soybeans that can be steamed or boiled and are delicious eaten straight out of their pods with salt or chilli powder.

Nuts and Seeds

Nuts and seeds are excellent sources of protein, fibre, healthy fats, B vitamins, antioxidants, and minerals. When buying nuts, it is best to choose raw ones as high heat can damage their nutrients. You can roast them yourself at no more than 275°F (140°C) for 15 minutes to preserve their nutrient content. Good options include peanuts, cashews, almonds, pumpkin seeds, and sacha inchi seeds. You can eat them as snacks, add them to salads or trail mix, or blend them into butter or paste for use in cooking.

Nutritional Yeast

Nutritional yeast is a complete protein source and is usually sold as yellow flakes. It has a cheesy taste and is perfect for making plant-based cheeses and sauces. It is also fortified with B vitamins.

Vegetables

Many vegetables contain a surprising amount of protein and are low in carbohydrates, making them ideal for a keto diet. Good options include broccoli, spinach, asparagus, mushrooms, and greens such as kale and collard greens. These vegetables can be added to salads, soups, stir-fries, or roasted as a side dish.

Plant-Based Dairy Alternatives

Unsweetened soy milk is another option for keto dieters, as it is low in carbs and can be used in the same way as dairy milk. It is often fortified with vitamins and minerals, so choose a brand with added B12 if you don't eat meat. Other plant-based dairy alternatives to consider are unsweetened almond milk and unsweetened coconut milk.

Meat Substitutes

There are also some plant-based meat substitutes that are keto-friendly. Seitan, made from wheat gluten, has a meaty texture and becomes a complete protein when eaten with soy sauce. Tofu is another versatile option that can be used in place of meat in stir-fries, burgers, and sandwiches.

Other Options

Other plant-based proteins to consider for a keto diet include lupini beans, spirulina (a type of algae rich in iron, magnesium, and B vitamins), and pea protein powder.

Frequently asked questions