The ketogenic diet, known as keto, has gained popularity for its potential benefits, including weight loss, reduced blood sugar levels, and improved management of certain health conditions. A key aspect of the keto diet is maintaining a low carbohydrate intake while increasing fat consumption. Protein intake is moderate.
Protein powder can be a valuable tool for individuals following a keto diet, helping them meet their protein needs while keeping carbohydrate levels in check. It can be incorporated into various recipes, adding both nutritional value and flavor.
Understanding the Keto Diet
The ketogenic diet involves drastically reducing carbohydrate intake and replacing it with fat. This metabolic shift forces the body to enter a state of ketosis, where it begins to burn fat for energy instead of glucose.
The ketogenic diet has been linked to numerous benefits, including weight loss, reduced blood sugar levels, heart disease risk prevention and diabetes management. According to a 2017 article published by Harvard Medical School, there is solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, it leads researchers to believe there could be possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism and even brain cancer.
The Role of Protein Powder in a Keto Diet
Protein powder can be a great way to give your body the protein it needs on keto.
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- Meeting Protein Needs: Protein is essential for muscle building, repair, and overall health. Protein powder provides a convenient and efficient way to ensure adequate protein intake, especially for those who find it challenging to consume enough protein through whole foods alone.
- Low-Carb Source: Many protein powders are low in carbohydrates, making them suitable for a keto diet.
- Versatility: Protein powder can be added to a wide variety of recipes, from shakes and smoothies to baked goods and savory dishes, enhancing both their nutritional profile and flavor.
Choosing the Right Protein Powder for Keto
Not all protein shakes and mixes are keto friendly, so it’s advisable to read the labels carefully. Look for shakes that are under 7 or 8 grams of total carbs.
You can use many forms of protein powder on the keto diet, such as whey, egg white, pea, or collagen. Just make sure the powder you use does not contain a lot added sugar or fillers.
When selecting a protein powder for a keto diet, consider the following factors:
- Carbohydrate Content: Opt for protein powders with minimal added sugars or carbohydrates.
- Protein Source: Whey protein isolate, egg white protein, pea protein, and collagen protein are all suitable options.
- Ingredients: Check the label for any unwanted additives, fillers, or artificial sweeteners.
- Flavor: Unflavored protein powder is the most versatile option, as it can be easily incorporated into various recipes without altering the flavor profile. I recommend unflavored protein powder, as the flavored varieties can overpower the delicate taste of the raspberries. Many of them also contain added sugars and carbs.
Delicious Keto Recipes with Protein Powder
Here are a few keto-friendly recipes that incorporate protein powder, offering a delicious and nutritious way to enjoy the benefits of a ketogenic diet:
Keto Protein Shakes
This delightfully refreshing Keto Protein Shake packs serious flavor and serious nutrition. With 20g of protein, 5g net carbs, and vital electrolytes, it's an ideal breakfast or snack.
Read also: Keto Calorie Counting: A Detailed Guide
Raspberry Lemonade Keto Protein Shake
This thick and rich shake boasts a refreshing raspberry lemonade flavor and is incredibly easy to make.
Ingredients:
- Frozen raspberries
- Unflavored whey protein isolate
- Ultima electrolyte powder (lemon flavor) or lemon extract
- Greek yogurt (Two Good yogurt recommended for lower carbs)
- Low carb milk
Instructions:
- Put the frozen fruit in first. This way, the blades catch it first and really blend it up. I find that if I put in the liquids or yogurt first, I tend to get a few berry chunks.
- Blend once, stir, then blend again. I have a really good blender, but I still recommend stopping the blender and getting in there with a rubber spatula. Push any chunky pieces down toward the blades.
- Use crushed ice, not ice cubes. A little ice gives the protein shake added volume but also keeps it colder for longer. But bigger pieces of ice don’t break up nearly as easily.
- In a blender, combine all ingredients and blend until smooth. Taste and adjust sweetener as needed.
- Storage Information: This smoothie is best made fresh, but you can store any leftovers in a glass container in the fridge for 1 day.
You can opt for other frozen berries, although that may change the carb count a little. You can also do other additional flavors besides lemon. Use another flavor of electrolyte powder or use True Lime. Or just use some vanilla extract, because raspberry and vanilla are delicious together. Really, the flavor variations are endless.
Because the electrolyte powder has some sweetener in it, make sure you taste the smoothie before you add more.
Read also: Magnesium Supplements for Keto
Yes, you can make this dairy-free too! Use some thick coconut cream and coconut milk in place of the yogurt and heavy cream. Just be aware that the nutritional counts will change and it may be slightly lower in protein.
Keto Baked Goods
Some of these baked recipes are made with Proteinfull Baking Keto-friendly Protein Cake Mix. It has 2.5g net carbs per cupcake, comparable to other keto cake mixes, with better taste and texture (thanks to the protein blend!). And it has much less fat and calories per cupcake, too.
Keto Pumpkin Cheesecake Mousse
If you have a chance to try the Keto Pumpkin Cheesecake Mousse recipe below, please do! It's a favorite of mine, and so easy to make.
Keto Cereal Bars
- Ingredients:
- Water
- Sweetener
- Butter
- Vanilla extract
- Salt
- Xanthan gum
- Chocolate and vanilla protein cereals
- Protein powder
- Creamy peanut butter
- Chocolate chips
- Butterscotch extract
- Instructions:
- Preheat the oven to 350 degrees.
- Make a “keto corn syrup” by adding water and sweetener to a saucepan over medium heat. Bring to a boil, stirring constantly. Let simmer for 15 minutes until the quantity is reduced by half. Remove from the heat and whisk in the butter, vanilla extract, salt and xanthan gum.
- In a separate bowl, stir together the chocolate and vanilla protein cereals, protein powder, ½ cup creamy peanut butter and about ½ cup of the keto corn syrup.
- Press mixture into the bottom of a pan lined with plastic wrap, foil or sprayed with coconut oil cooking spray.
- In a microwave safe bowl, melt ½ cup peanut butter and chocolate chips in the microwave, heating for 30 seconds at a time. Stir after each interval until smooth. Once melted, add in the butterscotch extract.
- Take the cereal mixture out of the refrigerator, then smooth chocolate coating over the cereal base.
- Put the pan back into the refrigerator for at least one hour.
Keto Zucchini Bread
- Ingredients:
- Zucchini
- Salt
- Oil
- Eggs
- Vinegar
- Coconut milk
- Vanilla
- Almond flour
- Coconut flour
- Flaxseed meal
- Protein powder
- Monk fruit sweetener
- Baking powder
- Baking soda
- Spices
- Pecans or walnuts
- Instructions:
- In a medium bowl, grate the zucchini. Sprinkle the salt over the zucchini. Lightly toss it, then set aside for 10-15 minutes.
- Preheat the oven to 350°F. Line a loaf pan with parchment paper, leaving excess paper hanging over the edges to help you lift the loaf out of the pan after baking.
- In a mixing bowl, whisk together the oil, eggs, vinegar, coconut milk and vanilla.
- Add in the almond flour, coconut flour, flaxseed meal, protein powder, monk fruit sweetener, baking powder, baking soda and spices.
- Add the zucchini into the batter, gently folding it in.
- Pour the batter into the prepared loaf pan and top with pecans or walnuts.
- Bake at 350°F for about 50 minutes.
Keto Cheesecake with Blueberry Topping
- Ingredients:
- Pecans
- Almond flour
- Protein powder
- Powdered erythritol
- Melted butter
- Cream cheese
- Vanilla
- Sweeteners
- Heavy whipping cream
- Blueberries
- Water
- Lemon juice
- Nutmeg
- Instructions:
- To make the crust, place pecans in a food processor and finely grind. Mix pecans, almond flour, protein powder and ? cup powdered erythritol together thoroughly. Add melted butter and continue to mix.
- To make the cheesecake layer, beat the cream cheese with a hand mixer in a medium bowl until smooth. Add the vanilla, sweeteners and remaining powdered erythritol and mix again until thoroughly combined, making sure to scrape the bowl.
- In a separate bowl, whip the heavy whipping cream until stiff. Fold the whipped cream into the sweetened cream cheese mixture.
- To make the blueberry topping the next day, place the blueberries, water, lemon juice, erythritol and nutmeg in a medium saucepan over medium heat. Cover, then bring mixture to a boil. Turn the heat to medium-low or low and let the mixture simmer uncovered. Remove from heat when the sauce has thickened and some of the blueberries burst, about 10-15 minutes. Let the mixture cool.
- Take cheesecake out of the refrigerator and pour cooled blueberry mixture over the pan.
Microwave Chocolate Protein Bites
- Ingredients:
- Coconut oil
- Chocolate chips
- Protein powder
- Instructions:
- In a small saucepan, melt coconut oil over medium heat.
- Spoon off 1 teaspoon into a small microwave safe bowl with the chocolate chips. Add protein powder, stirring quickly to incorporate.
- Cook for approximately 30 to 60 seconds, stirring constantly until mixture thickens up.
- Scoop out 1 tablespoon of batter and put into silicone brownie bite or mini muffin molds.
- In a microwave safe bowl, melt chocolate chips and 1 teaspoon coconut oil in the microwave.
- Remove molds from freezer and spoon melted chocolate over the top of each bite.
- Set in refrigerator for at least 15 minutes to harden.
Chocolate Protein Fudge
- Ingredients:
- Nut butter
- Cocoa powder
- Protein powder
- Flavor Boost packet contents
- Stevia
- Instructions:
- Preheat the oven to 350 degrees.
- Using a high speed blender, combine nut butter, cocoa powder, protein powder, Flavor Boost packet contents and stevia until smooth.
- Bake 12-15 minutes, or until a toothpick comes out clean.
Cream Cheese Frosting
- Ingredients:
- Cream cheese
- Butter
- Powdered erythritol
- Instructions:
- To make cream cheese frosting, whip the cream cheese and butter in a stand mixer until light and fluffy, scraping down the sides as needed.
- Add the powdered erythritol. Mix for about three minutes until fluffy. Scrape down the sides and mix for another minute.
Savory Keto Recipes
Keto Deviled Eggs
- Ingredients:
- Eggs
- Hot sauce
- Dijon mustard
- Mayonnaise
- Protein powder
- Pepper
- Paprika
- Salt
- Instructions:
- Slice eggs in half, length-wise.
- In the small bowl, combine hot sauce, dijon mustard, mayonnaise, protein powder, pepper, paprika and salt with the egg yolks.
- Scoop or fill a piping bag to add mixture to the center of the egg halves.
Keto Beef Taco Casserole
- Ingredients:
- Salt
- Garlic powder
- Pepper
- Spices
- Olive oil
- Ground beef
- Pork rinds
- Cheese
- Pickled jalapenos
- Avocados
- Lime juice
- Instructions:
- Mix the 1 tablespoon salt, 1 teaspoon garlic powder, pepper and the rest of the spices in a small bowl.
- Heat oven to 400 degrees.
- Pour olive oil in a large skillet over medium-high heat. Add ground beef, stirring as the meat cooks to break it up.
- Return ground beef to skillet. Lower heat to medium and stir in the spice mixture.
- Spread pork rinds in a single layer on greased baking pan or casserole dish.
- Top with cooked ground beef, then sprinkle the cheese evenly on top.
- Arrange sliced pickled jalapenos on top of the cheese.
- To make jalapeno guacamole, place the diced jalapeno (with the seeds still in) inside a molcajete and crush until soft. Place diced avocados inside the molcajete, then squeeze lime juice over avocados. Pour jalapeno juice, then sprinkle ½ teaspoon salt and ¼ teaspoon garlic powder over mixture.
Chicken Caesar Egg Sliders
- Ingredients:
- Chicken breast
- Salt
- Pepper
- Onion powder
- Garlic powder
- Olive oil
- Parmesan
- Romaine lettuce
- Caesar dressing
- Hard boiled egg
- Instructions:
- Season chicken breast with the salt, pepper, onion powder and garlic powder.
- In a small pan, heat olive oil over medium heat. Place in the chicken, cooking about 5 minutes per side until the chicken is cooked through and golden brown.
- Slice a piece of parmesan for each egg slider you are making, as well as fresh romaine lettuce.
- Mix caesar dressing with protein powder to desired taste and consistency.
- Layer a slice of hard boiled egg with a ½ teaspoon of caesar dressing-protein powder mixture, a slice of parmesan, a piece of lettuce, and a piece of chicken.
Strawberry Chia Seed Pudding
- Ingredients:
- Strawberries
- Chia seeds
- Protein powder
- Flavor Boost
- Sweetener
- Instructions:
- Mash strawberries in a small bowl.
- In another bowl, stir together the chia seeds, protein powder, Flavor Boost and sweetener.
- Chill overnight.
Tips for Incorporating Protein Powder into Keto Recipes
- Start with Small Amounts: When adding protein powder to recipes, start with a small amount and gradually increase it to avoid altering the texture or flavor too much.
- Adjust Liquid Ratios: Protein powder can absorb moisture, so you may need to adjust the liquid ratios in your recipes to achieve the desired consistency.
- Experiment with Flavors: Don't be afraid to experiment with different flavors of protein powder to find what you enjoy most.