Trying to increase your protein intake? Check out these low carb high protein recipes. From breakfast to dessert, I’ve got you covered!
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 on 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!
Protein Breakfast Ideas
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.
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
Chicken
Fish
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!
- Protein Mug Cake
- Keto Ricotta Cake
- Creamy Keto Fudge
- Cosmic Brownie Cookies
- Keto Cookie Dough
- Keto Snickerdoodles
Low Carb High Protein Recipes
Ingredients
- 1 ½ lb large shrimp peeled and deveined
- 3 tablespoon olive oil
- 3 cloves garlic minced
- ½ teaspoon paprika
- ¼ teaspoon red pepper flakes
- Salt and pepper
- ⅓ cup finely grated Parmesan
- Lemon wedges
Instructions
- Preheat the oven to 425ºF. Spread the shrimp out in a large (9×13-inch or larger) glass or ceramic baking dish.
- Drizzle with the olive oil. Then sprinkle with the garlic, paprika, and pepper flakes, and season lightly with salt and pepper. Toss in the pan to coat the shrimp with the seasonings, then spread back out evenly.
- Sprinkle the Parmesan evenly overtop. Bake 7 minutes, until the shrimp is bright pink.
- Turn on the broiler and broil 1 minute or so until golden. Serve hot over cauliflower rice or keto noodles, with lemon wedges.
Gail says
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!
Carolyn says
Not at this time, no.
Gail says
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. 🙂
teresa says
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.
Carolyn says
Please read the blog post as I address that question! 🙂
Jeannie T says
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!
Carolyn says
Good for you! I hope to be that motivated at 71 too. Bravo!
gjeanieg says
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!
Joanna says
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.
CC says
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.