Best Protein-Rich Foods For A Keto Diet

The ketogenic diet is a high-fat, low-carb approach to eating that has gained traction for its potential benefits for weight loss and blood sugar control. While the keto diet typically limits carbs to 20-50 grams per day, the amount of protein in the diet is less clear-cut and is a topic of debate among experts.

Protein is made up of amino acids, nine of which are essential, meaning they must be obtained from food. Animal proteins are considered complete proteins as they contain all nine essential amino acids, while plant proteins are often lower in one or more of these amino acids.

On a keto diet, animal proteins such as meat, poultry, seafood, eggs, and dairy are good sources of complete proteins. For those following a plant-based keto diet, tofu, soy-based products, nuts, and seeds can provide a good amount of protein, although the amount varies.

According to the keto food pyramid, protein should make up approximately 20-25% of daily macros. However, some experts recommend a higher protein intake, especially for those looking to build muscle or prevent muscle breakdown.

When choosing protein sources on a keto diet, it's important to opt for unprocessed, whole foods that provide additional nutrients such as vitamins, minerals, and healthy fats.

Meat and Poultry

When it comes to meat, opt for fatty cuts such as chicken wings and thighs, including the skin. Pork is also a good option as it is a fatty meat; go for fatty cuts like pork shoulder and pork belly. Beef is another excellent source of protein for keto dieters, whether it's ground beef, steak, or any other form.

If you can, choose grass-fed meat. This has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

When it comes to poultry, turkey is a solid option. Much like other types of poultry, it’s super versatile and can be added to everything from skillets and stir-fries to salads, wraps, enchiladas, and casseroles.

Remember, it's important to eat whole foods and a well-rounded diet to ensure you meet your nutritional needs while still reaching your goals.

Seafood

In addition to salmon, there are plenty of other types of seafood that can be enjoyed on a keto diet. This includes shrimp, lobster, crab, and halibut. However, it is important to note that octopus and oysters are high in carbs and should be avoided or carefully tracked to stay within your carb range.

When it comes to including seafood in your keto diet, there are many delicious ways to prepare and serve it. For example, salmon can be served alongside a variety of non-starchy vegetables and your favorite keto-friendly sauce. Tuna can be added to roll-ups, wraps, or sushi, or used to upgrade your next salad. For a real treat, try a hearty lobster bisque made with heavy cream, white wine, and butter.

So, if you're following a keto diet, be sure to include plenty of seafood in your meals to reap the benefits of its high protein and omega-3 fatty acid content!

Dairy and Dairy Alternatives

Cheese

There are hundreds of types of cheese, most of which are very low in carbohydrates and high in fat, making them an excellent fit for the keto diet. Cheddar cheese, for example, provides 1 gram of carbohydrates, 6 grams of protein, and a good amount of calcium per ounce. Cheese is also high in saturated fat, but studies suggest that it may not increase the risk of heart disease and may even help protect against it. In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with ageing.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be eaten in moderation on a keto diet. Both have been shown to help decrease appetite and promote feelings of fullness. They can be enjoyed on their own or combined with chopped nuts, cinnamon, or other spices to make a quick keto treat.

Cream and Half-and-Half

Cream and half-and-half are very low in carbohydrates and high in fat, making them ideal for keto. They are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking. However, it is best to enjoy them in moderation, as excessive consumption of high-fat dairy products has been linked to an increased risk of cardiovascular disease and stroke.

Unsweetened Plant-Based Milk

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk. It is important to choose unsweetened versions, as sweetened options contain too much sugar to be considered keto-friendly. Oat milk, even in its unsweetened form, is too high in carbohydrates to be suitable for a keto diet.

In conclusion, dairy and dairy alternatives play an important role in a keto diet, providing a good source of protein and other essential nutrients. By including a variety of these foods in your diet, you can ensure you are meeting your protein goals while also enjoying the benefits of a keto lifestyle.

Nuts and Seeds

Walnuts, chia seeds, and flax seeds are good options for omega-3s, while pumpkin seeds are a good source of iron, and almonds are a great way to get calcium.

When choosing nuts and seeds as a protein source, it's important to be aware that not all nuts are created equal. Nuts like pistachios and cashews should be avoided due to their high carb counts. Instead, opt for nuts like pecans, Brazil nuts, and macadamia nuts, which have far lower carb contents.

Eggs

The only keto followers who need to avoid eggs are those with egg allergies. For everyone else, eggs are a great option on the keto diet. They are low in carbs and rich in proteins and fats, making them an ideal menu item.

• Avocado-baked eggs
• Gordon Ramsay scrambled eggs
• Keto quiche
• Chicken salad picnic eggs
• Keto egg wraps
• Spring soup with a poached egg
• Low-carb Italian eggs in purgatory
• Keto zucchini fritters
• Smoked sausage frittata

Frequently asked questions