Trying to increase your protein intake? Check out these low carb high protein recipes. From breakfast to dessert, I’ve got you covered!
Note: This article has been updated to add even more high protein recipes.
Are you getting enough protein on the keto diet?
For decades, the keto diet community focused on fat intake almost exclusively. Keto gurus and coaches of all kinds pushed fats above all, telling followers to keep protein on the low side. And many “experts” subscribed to the idea that higher protein would turn into glucose in the body, thereby kicking you out of ketosis.
But there’s been a shift in this thinking in recent years. Many people have come to realize that protein isn’t the ketosis killer that they originally believed. In fact, eating too little protein can actually impede weight loss and cause you to lose essential muscle mass.
READ: The Keto Protein Myth
READ: Gluconeogenesis: What It Is and Why You Shouldn’t Fear It on Keto
READ: Protein on a Low Carb or Keto Diet
We need more protein as we get older
I have maintained for years that keto is not a one-size-fits-all diet and that you have to find what works for you. And what works for you at one point in your life may not be the same at another point.
How much protein your body needs depends on various factors, including age, gender, and activity level. Your overall goals for following keto are also important.
We process protein less efficiently as we age, and we lose muscle mass much more easily. This applies to both men and women, but the hormone changes during menopause cause women to lose lean body mass even faster. Eating higher fat and lower protein could help accelerate this loss.
READ: Why Older Adults Should Eat More Protein
READ: How Much Protein Should I Eat?
What works for me
If you follow me, you know I don’t believe in telling you how to approach your keto diet. But I am more than happy to share how I do mine!
As an extremely active woman who is approaching the end of menopause, I have started to prioritize protein. That doesn’t mean I shy away from fat by any means, as it still makes up a large part of my diet. However, it’s no longer my focus when preparing a meal.
I eat animal protein for breakfast, lunch, and dinner. I also eat low carb veggies, as well as healthy butters and oils. After a workout or a run, I find myself craving protein so I usually eat some leftover meat from dinner the night before.
I don’t count either my protein or my fat grams, I only really focus on keeping my carbs low. I try to eat intuitively and listen to what my body needs. And unlike most menopausal women, I have actually lost a little weight over the past year. Without trying and without feeling deprived at all.
So if you are struggling with losing weight, having enough energy, or maintaining muscle mass, consider taking a look at your protein levels. You may find some success cutting back on the fats and increasing the protein.
READ: How Can Women Prevent Weight Gain in Menopause
READ: Prioritising Protein During Perimenopause
High Protein Keto Recipes
If this higher protein path sounds right for you, then you’ve come to the right place. I’ve got plenty of recipes that help you work a little more protein into your daily routine.
I am also working on a series of higher protein snacks and treats that I will be sharing over the next few months. Keep your eye out for those!
Low Carb High Protein Breakfast Recipes
Break out of your breakfast rut and try one of these low carb high protein recipes to start your day.
High Protein Snacks
Feeling low on energy? Had a tough workout and need something to help you recover? Try these higher protein keto snacks.
- Coffee Protein Shake
- Protein Muffins
- Peanut Butter Protein Balls
- Keto Protein Shake
- Easy Keto Protein Bars
- Cheesy Chicken Fritters
- Mini Taco Bites
- Protein Bagels
- Iced Protein Coffee
- Buffalo Chicken Meatballs
Soup Recipes
Protein-packed soups and stews can help you streamline your healthy diet. They are easy to make and you can often refrigerate and freeze them for meal prep. Try these tasty options.
Dinner Recipes
Many dinner recipes tend to be fairly high in protein as is. So I just picked a few of my favorites from each protein source. Be sure to check out all of my keto dinner ideas!
Pork
Beef
- Keto Pepper Steak
- Mexican Cauliflower Rice
- Easy Korean Beef with Zucchini Noodles
- Keto Beef Stew
- Keto Meatballs
Chicken
- Sheet Pan Chicken and Veggies
- Spinach Stuffed Chicken
- Greek Lemon Chicken
- Peruvian Chicken
- Curried Chicken Salad
Fish
Other high protein dinners
High Protein Desserts
I don’t normally think about how much protein my dessert has. But I did find a few delicious recipes with 10g of protein per serving!
Free Bonus: Secrets to Keto Baking!
Sign up for your favorite recipes delivered straight to your inbox plus get our FREE bonus: Secrets to Keto Baking!
Years ago I followed a book called Protein Power written by husband and wife medical doctors. The book didn’t emphasize fat intake, it basically said that counting fat calories wasn’t necessary, it also left the impression that people should know that if you used excessive amounts of fat, you might not see significant weight loss. I kept my total (not Net) at 20 or under, I was definitely in ketosis without using gadgets to know, simply because I lost 19 pounds in 21 days. I know that sounds extreme but it really wasn’t since I was 85 lbs overweight at the time. I wasn’t deprived, I was eating quality food and felt very good with more energy than usual. I wasn’t exercising either, but I was a busy Mom homeschooling my kids and we were always outside doing various activities that were physical. However, I didn’t continue to lose that much every 21 days, your body adjusts as it loses and stabilizes, unless of course you’re seriously not eating enough. When you’ve been doing this for awhile and you’re at your ideal weight & active, you usually know how many carbs you can consume to either keep glucose & weight under control, making adjustments as needed. That’s when a glucose meter & tracking ketosis can come in handy, although not necessary unless you’re Diabetic. At 61 my protein total consumption of various animal foods would be equivalent to 2 pounds of beef, I’m 4’11” at 105 lbs. Don’t be afraid of protein.
Super! Just what I’ve been looking for! Thank you.
Hi, Carolyn,
Do you have a blog post, or another resource to which you could point, that explains which type of protein (gelatin, collagen, egg white protein, whey protein, and maybe even bone broth protein) works best in which type of recipe? For example, I know gelatin can be used in cookies. Beyond that I don’t know how to choose which protein to add to a keto recipe to get best end results, if it’s not specified by the recipe creator. Thanks!
Not at this time, no.
Thank you for answering. I have tried to research this online, with no real results. I figured if anybody was working on this, it would be you. 🙂
I love your beef stew recipe. Do I need to add the red wine or can I replace it with something else? Thank you.
I love all your recipes. Love the work you do. Thank you.
Please read the blog post as I address that question! 🙂
Thank you for this info and recipes Doing keto for 6yrs I felt good but couldn’t lose much weight then my trainer/nutritionist @ the gym told me to cut my fat intake and up my protein I’ve lost so much muscle mass but now I’m lifting more weights paying attention to my electrolytes & protein
Taking collagen everyday I’m 71 years old and really feeling so much better!
I look forward to your high protein recipes You are a Godsend!
Good for you! I hope to be that motivated at 71 too. Bravo!
Great collection! I, too, have been prioritizing protein, as a 60 y.o. woman, keto for 7 years. When DietDoctor started pushing higher protein, I was more than ready for it. As you say, Carolyn, it is intuitive. Thanks for this great selection!
Thank you for this article! So many Keto recipes and sites focus on the fat intake, and sometimes even disparage high protein options. As you say, for those of us around 50 and over, protein is where it’s at! It’s great to have a collection all in one place, and I look forward to your high protein updates.
This list of links is great! Protein is a priority for me as a woman so I’m always either adding protein to recipes, or seeking higher protein recipes. I have weekly cooked up a batch of your cheesy chicken fritters and keep them in the refrigerator as my snack. Great with sugar-free barbecue sauce or mustard, and the protein satisfies versus reaching for something sweet. You nailed the flavor with that cheese.