Keto Protein Powder Mixes: Creative Ways To Supercharge Your Shake

If you're on the keto diet, you might be wondering if you can still enjoy a delicious protein shake. The good news is that you can, as long as you choose a keto-friendly protein powder.

When it comes to selecting a protein powder for the keto diet, there are a few things to keep in mind. Firstly, you'll want to choose a powder with a low carb count, ideally 3 grams of net carbs or less. Secondly, it's important to read the ingredient list and avoid powders that contain artificial sweeteners, flavours, and colours. Finally, you may also want to consider the type of protein in the powder, with whey, casein, egg white, and collagen being popular options for the keto diet.

Some popular keto-friendly protein powders include Isopure Zero Carb, Naked Whey, Perfect Keto Collagen, Jay Robb Egg White Protein Powder, and Garden of Life Raw Organic. These powders are not only low in carbs but also contain high-quality ingredients that can support your health and fitness goals.

Remember, when incorporating protein powder into your keto diet, it's important to monitor your ketone levels to ensure you're staying within the optimal range for ketosis. Additionally, while protein powder can be a convenient way to boost your protein intake, it's always best to prioritise getting your protein from whole food sources like meat, fish, eggs, and dairy.

Whey protein on keto: will it affect ketosis?

Whey protein is a popular supplement for those looking to lose weight, improve satiety, build muscle mass, and increase their protein intake on a keto diet. But will it kick you out of ketosis?

Whey protein is derived from the liquid substance in milk created during cheesemaking. It is available in three types: isolate, concentrate, and hydrolysate. Isolate has the highest protein content and the lowest lactose and carbs, making it a good choice for those who are lactose intolerant. Concentrate undergoes less processing and has up to 80% protein, with the remaining made up of carbs and fat. Hydrolysate, or hydrolyzed whey, has been predigested, making it easily absorbed by the gut and a good option for those with digestive issues.

Yes, whey protein is generally considered keto-friendly, especially whey protein isolate, which has the fewest carbs per serving. Some whey protein isolate powders are even carb-free. Whey protein is a complete protein source, meaning it contains all nine essential amino acids. It is also a good source of branched-chain amino acids (BCAAs), which are known to increase muscle protein synthesis.

Will Whey Protein Affect Ketosis?

Whey protein can cause a temporary spike in insulin levels, which may inhibit ketosis. This spike typically reaches its peak around 15 minutes after consumption and tapers off after that. However, ketone levels usually return to normal within 30 minutes. You can control the spike by consuming fats with your whey protein, such as heavy cream or avocado.

Alternatives to Whey Protein

If you're looking for an alternative to whey protein, casein protein is a good option. Casein provides a slower release of amino acids and may have no effect on glucose or insulin responses in the body. Egg protein is another keto-friendly option, especially for those with dairy allergies or lactose intolerance. Collagen protein is also low-carb and has additional benefits for skin, nails, hair, and joints.

Best keto-friendly protein powders

Protein powder is a convenient way to consume more protein, especially if you need it for a pre-workout or post-workout in the gym. It usually contains a minimal number of calories from carbs (and fat) and fits a ketogenic diet well.

Perfect Keto Whey

Perfect Keto Whey is a keto-friendly whey protein powder with added MCT oil. It is made with grass-fed whey and sweetened with stevia. It contains 15 grams of protein, 4 grams of carbohydrates, and 4 grams of fat per serving. It comes in two flavors: Chocolate and Vanilla.

Quest Protein Powder

Quest Protein Powder is a whey protein powder with 23 grams of protein and 4 grams of net carbs per serving. It comes in various flavors, including Cinnamon Crunch, Cookies & Cream, and Vanilla Milkshake.

Isopure Whey Protein

Isopure Whey Protein is a whey protein isolate powder with zero carbs and 25 grams of protein per serving. It comes in several flavors, including Cookies & Cream, Creamy Vanilla, and Alpine Punch.

PaleoPro Protein Powder

PaleoPro Protein Powder is a dairy-free and gluten-free protein powder made from pasture-raised beef. It contains no added hormones and has 20 grams of protein and zero grams of net carbs per serving.

NutraBio Whey Protein

NutraBio Whey Protein is a lactose-free and soy-free whey protein powder with only 1 gram of net carbs per serving. It is considered the most effective whey protein on the market by many reviewers.

Best tasting low-carb protein powder

Natreve Vegan Protein Powder

Natreve's vegan and whey protein powders are available in unique flavours like Strawberry Shortcake and Peanut Butter Parfait. Their vegan options are slightly lower in total carbs than their whey powders. The powder has great reviews for taste, but some people say that it doesn’t mix well.

Xwerks Grow

Xwerks Grow is a keto-friendly, low-carb dietary supplement that can support muscle growth and repair and strengthen your immune system. It has undergone micro-filtration, resulting in an almost pure protein with six grams of BCAAs per serving. It has great reviews for taste, and reviewers also say that it mixes well.

Legion Whey+

Legion Whey+ is a clean, sustainable protein powder that is also macro-friendly. It is available in 14 flavours, including Birthday Cake, Chocolate Peanut Butter, and Salted Caramel. It is made with milk from grass-fed cows from small dairy farms in Ireland. It is free from artificial flavours, food dyes, and sweeteners.

Jacked Factory Authentic ISO

Jacked Factory Authentic ISO is made with high-quality ingredients, including grass-fed whey protein isolate. It comes in three delicious flavours: Vanilla, Oatmeal Cookie, and Chocolate Peanut Butter. It provides 25 grams of protein, one gram of carbohydrates, and zero grams of added sugar per serving.

Premier Protein Powder

Premier Protein Powder is a well-known brand of ready-to-drink protein shakes, but they also offer a whey protein powder. Their shakes and powders contain a whopping 30 grams of protein per serving, making them a great fit if you need lots of extra protein. However, it is made with some low-quality ingredients, including artificial sweeteners and flavours.

How to make keto protein shakes

Ingredients

To make a keto protein shake, you will need a liquid base, a keto-friendly protein powder, and optional flavourings and toppings.

For the liquid base, you can use water, cream, or a nut milk such as coconut, almond, or cashew milk. Make sure to choose an unsweetened version, as some brands add sugar.

When it comes to protein powder, there are many keto-friendly options available. Whey protein isolate is a popular choice, with brands such as Isopure, NOW Sports, and Naked Whey offering low-carb options. Other options include egg white protein powder, collagen peptides, and plant-based protein powders.

For flavour, you can add a sweetener such as erythritol or stevia, or a natural flavouring such as vanilla extract or cocoa powder. You can also add ingredients like peanut butter, heavy cream, or MCT oil to make your shake more indulgent and boost its fat content.

Method

To make your keto protein shake, simply combine all your ingredients in a blender, adding the dry ingredients first and then the wet. You can also add ice cubes for a thicker, colder shake. Blend until smooth and serve immediately.

Recipe Ideas

• Keto Chocolate Protein Shake: 1 cup unsweetened almond milk, 1-2 scoops keto protein powder, 1/3 cup water, 1 tbsp unsweetened cocoa powder, 1/2 tbsp erythritol, and 5 almonds (optional).
• Low-Carb Berries Milkshake: 1 cup light unsweetened coconut milk, 1-2 scoops low-carb protein powder, 1/3 cup fresh or frozen strawberries/raspberries/blueberries, 1/3 cup water, and 1/2 tbsp erythritol.
• Vanilla Keto Shake: 1 scoop vanilla-flavoured keto protein powder, 1 cup unsweetened almond milk, 1/4 cup heavy cream, 1/2 tsp cinnamon, and ice cubes.
• Chocolate Peanut Butter Shake: 1 scoop chocolate or unflavoured protein powder, 1 cup unsweetened almond milk, 1 tbsp unsweetened cocoa powder, 1 tbsp peanut butter, and ice cubes.

Experiment with different ingredients and flavours to find what works best for you, and enjoy your keto protein shakes!

Best low-carb protein powder for weight loss

Protein powder is a convenient way to consume more protein, especially if you need it for a pre-workout or post-workout in the gym. It usually contains a minimal number of calories from carbs (and fat) and is, therefore, a good fit for a ketogenic diet.

Protein powder can also be a cost-efficient way to get enough protein. If you select the right product, protein powder is often cheaper on a per-gram basis than whole foods such as meat and fish.

Whey protein

Whey is a fast-digesting, high-quality protein powder derived from milk. It contains an excellent amino acid profile and is particularly rich in leucine, which is great for athletes because leucine has powerful effects on mTOR, the primary muscle-building pathway in your body. That’s why whey is excellent at supporting muscle growth and aiding recovery from strenuous workouts.

Whey is also one of the cheapest options and, according to multiple studies, it has the highest bioavailability among protein powders.

Casein protein

Casein is another option that’s derived from milk. Due to that reason, casein also has an excellent amino acid profile and bioavailability. The main difference between casein and whey, however, is that casein digests at a much slower rate. For that reason, the hunger-curbing effects of casein last longer, and it’s better at aiding weight loss. Casein is particularly beneficial before bed as it supplies your body with amino acids throughout the entire night.

Egg white protein

Egg protein is another excellent option, particularly for those who can’t consume a dairy-based protein powder due to a dairy allergy or lactose intolerance. Similar to whey and casein, egg protein has an excellent amino acid profile and scores very high in leucine. Egg white protein powder digests at a moderate speed, which makes it a good choice around your workouts, before bedtime, and as a supplement to aid weight loss.

Collagen protein

Collagen is the most abundant protein in your body (25%-35% of your body protein content). It’s a non-inflammatory protein that aids in energy production, building muscles, detoxification, and digestion.

Collagen protein is necessary for rebuilding healthy skin, joints, tendons, nails, hair, and more… which regular protein powders can’t do.

Beef protein

Beef protein is another type of protein powder that is derived from beef. Studies have shown its effectiveness for fat loss and an increase in lean muscle mass just like whey protein.

Plant-based protein powders

How about plant-based protein powders such as soy and hemp? Well, unless you’re a vegetarian or intolerant of both milk and egg protein, we don’t recommend plant-based protein powders. They’re usually low in leucine, have an inferior bioavailability, and tend to have an incomplete amino acid profile. Additionally, many plant-based protein powders contain ingredients that aren’t keto-friendly or contain too many carbs to be eaten on a low-carb diet.

Best low-carb protein powders for weight loss

• NOW Sports Whey Protein Isolate
• Julian Bakery’s Paleo Thin Protein Egg White Powder
• Bulksupplements’ Pure Casein Protein Powder
• Isopure Zero Carb Whey Protein Powder
• Garden of Life Raw Organic Fit Vegan Protein Powder
• Iconic Protein
• Naked Whey
• Perfect Keto Keto Whey Protein

Frequently asked questions