Having a list of tried and true options is good for anything in life, and the same goes for high protein keto foods!
Knowing what keto foods are available to me (based on my eating plan) and making sure I keep them on hand is what makes living a low carb lifestyle sustainable, enjoyable and hangry free!
I threw together this guide as a resource to support you, and help you make every meal a celebration — full of high protein low carb foods that actually TASTE GOOD!! Let’s check it out!
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24 Satiating + Delicious High Protein Keto Foods
Here are the 24 best high protein keto foods:
Meat, Poultry, Eggs + Seafood
When we think protein, we often think meat! That’s because meat products are made mostly of protein, and they’re a delicious and versatile way to get max protein impact.
Yes, there are the raw ingredients – chicken, pork, eggs….
But from these starting points, we can make endless recipe variations in every possible flavor profile!
- Chicken (4 oz) – 24.2g protein, 0g total carbs, 0g net carbs
- Turkey (4 oz) – 22.2g protein, 0g total carbs, 0g net carbs
- Beef (4 oz) – 16.7g protein, 0.2g total carbs, 0.2g net carbs
- Lamb (4 oz) – 18.7g protein, 0g total carbs, 0g net carbs
- Pork (4 oz) – 5.7g protein, 0g total carbs, 0g net carbs
- White Fish (4 oz) – 19g protein, 0g total carbs, 0g net carbs
- Salmon(4 oz) – 25.2g protein, 0g total carbs, 0g net carbs
- Shrimp(4 oz) – 22.8g protein, 0g total carbs, 0g net carbs
- Scallops (4 oz) – 13.7g protein, 3.6g total carbs, 3.6g net carbs
- Eggs (1 large egg) – 6.3g protein, 0.4g total carbs, 0.4g net carbs
Keto Beef Jerky
Speaking of meat, there are also options like keto beef jerky that make for great snacks and round out veggie heavy dishes.
Always check the label on jerky products, as more often than not they’re loaded with sugar! I try to find products with 3g of carbs or less.
- Keto Beef Jerky ( 1 oz) – 9.4g protein, 3.1g total carbs, 2.6g net carbs
Keto Cheese
Yummmmm, cheese. So creamy and delicious. Keto cheese is such a great accessory!! It comes in so many flavors and textures, and it’s amazing at dressing up meals and snacks.
You can change a whole recipe just by switching up the type of cheese you use, making it an amazing tool for creating new and exciting dishes!
- Sliced + shredded cheeses (1 ounce cheddar) – 6.8g protein, 0.6g total carbs, 0.6g net carbs
- Cream cheese (1 Tablespoon) – 0.9 protein, 0.8g total carbs, 0.8g net carbs
- Cottage cheese (1 cup) – 14.9g protein, 9.6g total carbs, 9.6g net carbs
Keto Greek Yogurt
Keto greek yogurt is absolutely one of my favorite foods. It’s an amazing and versatile base for any meal. It can be customized with countless toppings, mix ins, and flavors.
This high protein low carb food can be used for smoothies or to make sauces or in baked goods. It’s a soft, white, luscious magic whip, good for everything under the sun…
- Low Carb Greek Yogurt (1 cup) – 12g protein,19g total carbs, 19g net carbs
Keto Nuts
Keto nuts are such an important cornerstone for any low carb lifestyle. These protein heavy morsels make a great snack and add needed crunch to meat dishes and baked goods.
- Peanuts (1 oz) – 7.3g protein, 4.5g total carbs, 2.1g net carbs
- Almonds (1 oz) – 6g protein, 6.1g total carbs, 2.6g net carbs
- Pecans (1 oz)- 2.6g protein, 3.9g total carbs, 1.2g net carbs
- Walnuts (1 oz) – 4.3g protein, 3.9g total carbs, 2g net carbs
- Sunflower Seeds (1 oz) – 5.4g protein, 6.8g total carbs, 3.7g net carbs
Keto Peanut Butter
Nuts can also be ground into flours and pureed into spreads like keto peanut butter. These delicious gems are what bring together all the other ingredients in many low carb recipes, and for that, we are immensely thankful.
- Keto Peanut Butter (2 tbsp) – 7g protein, 6g total carbs, 4g net carbs
- Almond Butter (1 tbsp) – 3.35g protein, 3g total carbs, 1.4g net carbs
Keto Protein Powder
Oh, useful and multi-talented keto protein powder, we salute you. You make pancakes. You make smoothies. You make cookies…
You keep us full and often are loaded with vitamins. You even come in all sorts of flavors!! Thanks for all of your hard work!
Here are 2 examples of lower carb protein powders. Check the label before you buy a container, as the nutritional breakdown of each product will vary (tons of protein powders contain added sugars and carbs!!):
- ISO 100 (Whey Based) – 25g protein, 2g total carbs, <1g net carbs
- Garden of Life (Plant Based) – 22g protein, 2g total carbs, 1g net carbs
High Protein Keto Snacks
Having high protein keto snacks ready and on hand are a vital part of making sure nobody gets hangry. With a little preparation and creativity, it’s easy to have options available whenever I need one.
Think trail mix, veggies and dip, yogurt parfaits, crackers and spreads, low carb jerky, hardboiled eggs, chia pudding and canned fish. There are so many yummy and easy snacks in every possible flavor, no matter what you may be craving.
Why High Protein Foods Are Important?
The reason a high protein low carb diet plan can work so well is because of all of the benefits high protein foods offer:
- They keep you feeling full
- They help build muscle….
- …and more muscle leads to more fat being burned, often leading to weight loss
- They help lower blood pressure
- So good for your bones
If you’re looking to be on a high protein low carb diet meal plan, friend, you’ve come to the right place. I have so many recipes designed for that specific purpose!
Breakfast, entrees, desserts, snacks – all of it’s here, available to help create a meal plan that’s satisfying, delicious, and sustainable.
24+ High Protein Low Carb Foods
Print Recipe Pin RecipeIngredients
Patties:
- 1 Pound Ground Beef 80/20 (note 1)
- 1 Egg
- 1 Teaspoon Mustard
- 1 Teaspoon Worcestershire Sauce
- 1 Small Onion
- 1/2 Teaspoons Garlic Powder
- 1/2 Teaspoon Kosher Salt
- 1/2 Teaspoon Pepper
- 1/2 Teaspoon Smoked Paprika
Buns Options (pick 1) (note 5):
- Keto Hamburger Buns
- portobello mushrooms baked
- bell peppers sliced in half with the top, seeds, and ribs removed
- eggplant slices
- Iceberg lettuce
Toppings (pick your faves):
- Cheese sliced
- Veggies: Lettuce, sliced onions, tomatoes, pickles, pepperoncini, mushrooms, avocado slices.
- Sauces: Opt for mustard, ranch dressing, mayo, or guacamole. Or sugar free versions of ketchup, BBQ sauce, or honey mustard.
- More protein: like bacon or prosciutto
Instructions
- Buns. Prepare your buns -- see note 5 for all cooking instructions, or follow recipe details for my keto hamburger buns here.
- Onion. Grate (1) onion using a cheese grater. Place grated onion in paper towels or dish towels, and ring out as much of the liquid as possible (we only want the pulp).
- Combine + shape. Place remaining patty ingredients in a large bowl, and mix together using your hands. Form 4 patties, pressing your thumb into the top center of each to create a shallow indent.
- Cook. Grill/pan-sear your burgers based on preference, be sure to add sliced cheese (if using) to the top of each patty during the last minute of cooking...Grill: Heat grill to 450-500 F and grease the grates. Place patties thumbprint up on the hot grates and sear until fat pools into the indent. Patties should be easy to flip, and the other side should have dark brown grill marks (around 4-5 minutes). Repeat on the other side.Pan-sear: Warm a heavy-bottomed pan or skillet over high heat and add a bit of veggie oil. Cook burgers for 3-5 minutes on each side-- you'll know they're done once each side has browned, and the desired internal temp has been reached (note 4).Oven - Set oven to broil and move the top rack so it's as close to the heating element as it can be. Nestle a wire rack into a rimmed baking sheet lined with aluminum foil, and place your patties on top. Broil until your burgers have browned on top, 6-7 minutes. Flip and repeat, cooking burgers to your desired internal temp.
- Enjoy. Allow patties to rest for 10 minutes before serving. Cover with your favorite toppings, and sandwich between your chosen buns. Enjoy!
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Lindsey's Tips
- Ground beef - I typically use 80/20 (anything leaner will get dry). If you like your burgers cooked to medium-well, consider using 70/30.
- Seasoning - feel free to swap the seasoning for your favorite.
- My preferred cooking method is on a charcoal grill!
- Internal temp of cooked patties:
- Rare burgers – 125 F
- Medium-rare burgers – 135 F
- Medium burgers – 145 F
- Well-done burgers – 160 F
- Bun alternatives + how to cook:
- Portobello mushroom - Remove portobello stems and discard. Brush both sides of the mushroom with olive oil, sprinkle with salt and pepper, then place them stem side down on a baking sheet. Bake at 400 F for, the time will vary depending on how thick your portobellos are-- about 15. Remove once softened to your liking.
- Bell pepper - Slice the bell peppers into thirds, removing and discarding the center third, so you’re left with 2 flat-ish sides. Remove seeds. Brush both sides with olive oil and sprinkle with salt and pepper. Bake in the oven at 400 F for 10-12 minutes, again, this will depend on how thick they are and how soft you’d like them.
- Eggplant - Slice the eggplant into 1” slices, removing and discarding the stem. Brush both sides with olive oil and sprinkle with salt and pepper. Bake in an oven preheated to 400 F for 10-12 minutes.
- Lettuce - Use 3-4 pieces of lettuce per patty, wrapping them around the patty and toppings and tightly as possible— they’ll stay in place best if you also wrap them in foil or parchment paper.
- Burger patty - simply slice the cooked patty in half, and add burger toppings to the center.
- Nutritional information is based on 1 burger if you make 4 burgers using this recipe, and does not include toppings/bun:
Nutrition
Conclusion
When looking for high protein low carb foods, there are an endless supply of ways to customize and create meals that’ll satisfy every craving. Comment below with the high protein keto foods you use as a main building block! Did I miss you faves? Or show you a new one?? I’d love to hear all about it…
