Proteins For Keto Diet: This List of Products Will Ramp Up Your Protein Level

Whatever your reason for choosing this article, it’s not a surprise that you’re excited about the ketogenic diet. In fact, the keto diet is a popular choice for people whose goal is to lose weight. With this backdrop, today you will have a chance to explore the benefits of the keto dieting regime on your own. 

Protein plays a crucial role in the ketogenic diet and you need it to maintain muscle mass and support many bodily functions.. 

The ketogenic diet focuses on foods that load your body with healthy fats, an adequate amount of protein, and very few carbohydrates. 

Before starting your keto diet journey, you should talk to your doctor first because there are types of health conditions people have such that they should avoid this eating regime. 

The following article should be of interest to you as it involves many essential things: proteins for keto diet: this list of products will ramp up your protein level. Additionally you’ll get to uncover which foods to avoid on keto, the possible side effects of a keto diet, and finally catch the best keto recipes. 

What is a Good Protein For Keto?

Protein is a major component beneficial to your skin, muscles, bones, organs, hair, and nails. You can get it by consuming animal and plant-based food (2). 

The keto food list for beginners involves a lot of products rich in protein. For your attention I’m sharing the top 6 foods high in protein you can easily incorporate into your keto diet. 

1. Eggs
2. Seafood
3. Meat and poultry
4. Cheese
5. Non-starchy vegetables
6. Seeds and nuts

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Eggs

Whoever said that a good breakfast should start with eggs is right. Eggs are the perfect product for keto diet recipes. One large egg contains 1 gram of carbs and 6 grams of protein which makes it perfect for keto (3).

Eggs offer a bunch of other nutrients: 

• Selenium
• Phosphorus
• Vitamin B12
• Choline
• Multiple antioxidants (4).

Oh, and the benefits are exciting as well: eggs may lower your triglycerides, keep you full for longer, are healthy for your heart and brain, and may reduce the risk of eye diseases, such as cataracts or age-related macular degeneration (4).

Besides, eggs are affordable and convenient for usage. 

Experimenting with them can be easy for beginners. More advanced chefs, on the contrary, can pull off exclusive masterpieces with these products. 

Seafood

Do you like salmon or shellfish? If yes, you’re happy to discover that fish and shellfish are keto-friendly. The portion of 100 grams of salmon offers you 20.5 g of protein. Aside from protein, fish is also rich in potassium, B vitamins, and selenium (3).

Also, you have heard that salmon, mackerel, and other fatty fish are loaded with Omega-3 fats. What is so special about them?

Eating more omega-3 fatty acids may lower your risk of cardiovascular disease, blood clots, some forms of cancer, Alzheimer’s disease, and dementia (13).

Meat And Poultry

Some people don’t like fish. Here enter meat and poultry – other rich sources of protein. They are regarded to be staple foods on the keto diet for beginners and advanced. 

Chicken breast can easily fit in the Highest Protein Meat list. 

If you consume 100 grams of chicken you obtain 32 g of protein as well as other nutrients, like phosphorus and potassium (3).

Versatile recipes with chicken boast exclusive tastes and enticing flavors.  

Beef should also be on this list as 100 grams of beef enriches you with 23.1 g of protein (3).

Cheese

Cheese is a convenient product as it boasts a huge number of varieties. Most types of cheese are high in protein and low in carbs. 

However, there are certain types that are particularly high in protein:

• blue cheese
• goat cheese
• cheddar
• cottage cheese
• mozzarella (17).

Non-starchy Vegetables

Non-starchy veggies are low in calories and carbs. Non-starchy veggies are also high in fiber which is beneficial for managing healthy weight and diabetes. If you look at the nutrition facts of non-starchy vegetables then one serving: of ½ cup cooked vegetables or 1 cup raw vegetables includes around: 

Calories: 25 Total Fat: 0g Total Carbohydrates: 5g (dietary fiber 1-4g) Protein: 2g (12). 

Check out the list of keto-friendly high-protein veggies: 

• Artichoke
• Asparagus
• Broccoli
• Brussels sprouts
• Carrots
• Cauliflower
• Cucumber
• Eggplant
• Greens: beet, collard, dandelion, kale, mustard, turnip
• Lettuce: endive, escarole, leaf, Romaine, iceberg
• Mushrooms
• Peppers, all varieties
• Radishes
• Summer squash
• Tomato, raw
• Zucchini (12).

Read more: 4 Keto Quiche Recipes for a Savory Breakfast

Seeds and Nuts

Seeds and nuts are high in fat and low in net carbs. They offer a great amount of fiber helping you feel satisfied longer. This naturally lowers your food intake (16).

The top keto nuts and seeds include: 

• walnuts (3)
• macadamia nuts (3)
• pecans (3)
• almonds (3)
• chia seeds (3)
• flaxseeds (3)

Adding nuts and seeds to salads, using them as ingredients in baking, or simply snacking them before the main course is beneficial. 

How do I get enough protein on keto?

Are you willing to enrich your protein levels on the keto diet? You can do it only by eating food that contains protein-friendly products. You are aware of the protein food sources and now your job is to implement some of the keto recipes in your eating regime. 

I have highlighted the 4 ketogenic recipes for delectable dishes that contain a great amount of protein. 

1. Lemon-Garlic Chicken with Green Beans
2. Mozzarella, Basil & Zucchini Frittata
3. Roasted Salmon Caprese
4. Keto pancakes

Lemon-Garlic Chicken with Green Beans

So easy and nutritious, this delectable dish can be prepared in 20 minutes. It’s low-carb, dairy-free, and rich in protein. 

Ingredients:

• 1 pound chicken breast cutlets
• ½ teaspoon ground pepper
• 1 teaspoon salt
• 6 cups trimmed green beans
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• 4 cloves thinly sliced garlic
• 1 teaspoon grated lemon zest
• 1 teaspoon chopped fresh thyme
• ¼ cup dry white wine
• ¼ cup unsalted chicken broth
• ¼ cup toasted pine nuts
• Lemon wedges for garnish

Instructions:

1. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper.
2. Cook the chicken in oil in a large skillet over medium-high heat. Transfer chicken to a plate.
3. Add the remaining 1 tablespoon oil and green beans to the pan.
4. Sprinkle with the remaining salt and pepper and cook, stirring occasionally for  2 minutes.
5. Add in garlic, lemon zest, and thyme; Stir it together until fragrant, about 1 minute.
6. Add broth, lemon juice, and wine, and return the chicken to the pan.
7. Cook the dish, stirring it occasionally for 1 minute.
8. Serve chicken topped with pine nuts, thyme, and lemon wedges.

Nutrition facts per serving (recipe yields 4)

Mozzarella, Basil & Zucchini Frittata

If you’re not a fan of meat, this vegetarian recipe will perfectly fit your needs. The veggie-studded frittata will serve you well for breakfast, lunch, or dinner. 

Ingredients:

• 1 ½ cups chopped zucchini
• 2 tablespoons extra-virgin olive oil
• 1 ½ cups thinly sliced red onion
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 7 large beaten eggs
• ¼ cup thinly sliced fresh basil
• 3 tablespoons chopped soft tomatoes
• ⅔ cup baby fresh mozzarella balls

Instructions:

1. Place the rack in the upper third of the oven; preheat the broiler.
2. Heat oil in a large broiler-safe nonstick over medium-high heat. Add onion and zucchini and stir it together, until soft, 3 to 5 minutes.
3. Whisk eggs, salt, and pepper in a bowl. Pour the mixture over the vegetables in the pan.
4. Cook for about 2 minutes. Arrange mozzarella and sun-dried tomatoes on top and put the skillet under the broiler until the eggs are slightly browned, 1 1/2 to 2 minutes. Let it stand for 3 minutes. Top with basil.
5. Release the frittata from the pan, cut into 4 slices and serve.

Nutrition facts per serving (recipe yields 4)

Roasted Salmon Caprese

Juicy, mouthwatering, and healthful – this is how you could describe the salmon caprese recipe. Prepare yourself for the protein boost. 

Ingredients:

• 1 ½ teaspoons extra-virgin olive oil
• 1 pound salmon filet, skin removed, cut into 4 pieces
• 2 cups quartered cherry tomatoes
• 1 clove grated garlic
• ½ teaspoon salt
• ½ teaspoon ground pepper
• 1 ounce pearl mozzarella halved balls
• ¼ cup thinly sliced basil
• 2 teaspoons balsamic glaze

Instructions:

1. Preheat oven to 425 degrees F. Coat a large baking sheet with cooking spray.
2. In a small bowl, stir in oil, garlic, and 1/4 teaspoon each salt and pepper.  Add tomatoes and toss to coat.
3. Arrange salmon on one side of the baking sheet and sprinkle with the remaining 1/4 teaspoon salt and pepper.
4. Cover filets with mozzarella pieces.
5. Place tomato mixture on the other side of the pan.  Bake for 8-10 minutes until the salmon is fully cooked and the tomatoes have broken down.
6. Sprinkle basil into the tomato sauce and serve over the salmon.
7. Drizzle the dish with balsamic glaze.

Nutrition facts per serving (recipe yields 4)

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Keto pancakes

Fancy something luscious? Why not amuse yourself with sweet and healthy keto pancakes? Packed with protein, this dessert is a powerful addition to your daily nutrition. The awesome effect of this dessert is that you only need 7 ingredients for it. 

Ingredients:

• 4 eggs
• pinch of ground cinnamon
• 75ml almond milk
• 1 teaspoon stevia
• 1 teaspoon baking powder
• 175g almond flour
• ½ teaspoon vanilla extract

Instructions:

1. In a bowl, whisk the eggs and almond milk together. Add the baking powder, stevia, cinnamon, almond flour, and vanilla, then stir to combine.
2. Heat a frying pan over a medium-low heat. Pour in the batter and cook for 2-3 minutes until the edges are set.
3. Flip and cook for a further 2 mins until golden.
4. Prepare the rest of the batter, then serve in stacks with your favorite toppings.

Nutrition facts per serving (5 pieces, recipe serves 2)

If you’re more into soups, then check out the Keto Soup Recipe. 

What food is high in protein and low in carbs?

If you’re following a low-carb high-protein diet then consider adding this food to your daily nutrition: 

• eggs
• mycoprotein
• poultry
• soy
• fish and shellfish
• meat
• certain dairy
• non-starchy vegetables
• seeds (2).

What meat can I eat on a keto diet?

There are no major meat restrictions on the keto diet. Besides, meat may play a significant role in your keto diet. Animal protein is the complete protein source, meaning it contains all of the amino acids your body requires. They also tend to be higher in saturated fat, so lean animal protein is typically a better choice, except fish, which is higher in healthy fats.

Plant proteins are incomplete which requires a broader variety of plant sources to obtain an adequate amount of protein, but that isn’t typically very difficult to achieve (15).

Ergo, some of the best keto-friendly animal proteins are: 

• Pork
• Beef
• Chicken
• Bison
• Salmon

What foods to avoid on keto?

Whether you’re using the keto diet for weight loss or other purposes, you need to abstain or limit the intake of certain foods, including refined carbs, starchy veggies, and certain fruits.

• Bread, pasta, rice, and grains.
• Starchy vegetables. They include potatoes, peas, and corn. Limit the amount of carrots and beets, which are moderate in carbs.
• Sugary beverages. These drinks are high in carbs and provide zero nutrition.
• Certain alcohols. To your against-keto list of drinks, you can add beer, liqueurs, and sugary mixed liquor-based drinks.
• Juice. This beverage boasts vitamins and minerals, but it’s still loaded with a huge amount of sugar. It also lacks dietary fiber.
• Cereal. Cereals are full of carbs, making them present on this list (2).

You should pay attention to some fruits as well: mangoes, bananas, and grapes are nutritious but they are naturally packed with carbs. However, it’s impossible to ignore the fact that these fruits are healthy, offering all the essential nutrients, including fiber. Fiber is good for digestion and heart health (18).

That said, if you’re taking your keto diet seriously, you may substitute these fruits with raspberries, strawberries, starfruit, or coconut as they are lower in carbs. 

Read more: The Ultimate Keto Pancake Recipe Collection From All Over The Web

Is keto diet safe?

Having doubts about the keto diet is normal. Plus, you see that you should avoid eating certain food which seems to be completely healthy. 

But let’s look at the potential benefits of the keto diet first. 

• Keto diet can help some people lose weight. A review of 11 studies found that people following a low-carb diet lost around 5 lbs more on average compared to individuals who followed low-fat diets (1). Any diet that helps you eat fewer calories and that you can stick to is likely to help you lose weight. What works for individual people will vary.
• There is also some preliminary evidence that ketosis may have neuroprotective effects that may have implications for Alzheimer’s disease, but more research is needed (8).

It all sounds appealing, but unfortunately, I can’t help highlighting the potential risks of the ketogenic diet long-term. The adverse effects include: 

• kidney stones
• a build-up of fat in the liver
• mineral and vitamin deficiencies
• excess protein in the blood (7).

There is also a concept of keto flu, which is accompanied by such complications: 

• constipation
• vomiting
• fatigue
• nausea
• low blood sugar
• headaches
• a low tolerance for exercise (5).

Please note that not everyone can follow this diet. There are certain individuals who should avoid the keto regime: 

• people with diabetes who are insulin-dependent
• pregnant and breastfeeding people
• those with kidney disease or pancreatitis
• people who have a history of eating disorders (5).

FAQs

• How to get 100g of protein a day keto?

The healthiest way to reach 100g of protein per day is to prepare meals containing high-protein products. Pay close attention to certain types of meat, seafood, eggs, and cheese. Simultaneously, add in plant-based protein sources, such as nuts and seeds, non-starchy veggies, tofu, and soy products.

• Is it OK to eat too much protein on keto?

Keto is a moderate protein diet, even when it comes to healthy protein food. Eating too much protein may lead to increased blood sugar and insulin, and reduce ketone production.

• How much protein do I need on keto to lose weight?

Keto diets typically include 10-20% of calories from protein. You may want to be towards the higher end of that if you exercise and/or want to maintain muscle mass. For example, if your calorie goal is 2000 per day, 20% of that is 400 calories. Since protein contains 4 calories per gram, you’ll want to aim for 100 grams of protein per day.

The Bottom Line

Congrats, you’ve finished this article and now have a clear idea of what foods are suitable for a ketogenic diet and are high in protein. 

Proteins for the keto diet: this list of products will ramp up your protein level. These foods include seafood, poultry, and other meat, non-starchy veggies, cheese, seeds, and nuts. 

You can also prepare the 4 healthy keto-friendly recipes from this article, and give your body another protein boost. 

Also, don’t forget to avoid certain foods on the keto regime: starchy veggies, sugary drinks, juice, cereal, bread and grains, and certain alcohol. The Keto diet is relatively safe short-term but certain people should abstain from it. 

I highly recommend you contact your healthcare provider before entering into the world of the ketogenic diet. Every restrictive diet requires professional supervision and guidance.