So, you’re embracing the keto lifestyle and loving the low-carb, high-fat benefits it brings. But there’s one thing that can get a little tricky: making sure you’re getting enough protein while keeping those carbs low.
That’s where keto-friendly protein powders come in to save the day. In this guide, we’ll walk you through everything you need to know about keto-friendly protein powders and help you make the right choices for your diet and fitness goals.
What Makes a Protein Powder Keto-Friendly?
Before diving into specific products, it’s important to know what makes a protein powder “keto-friendly.” On a ketogenic diet, you’re aiming for high fat, moderate protein, and very low carbs—typically around 20-50 grams of net carbs per day. A keto-friendly protein powder needs to have low carbohydrates (preferably less than 3-4 grams per serving) and should ideally avoid sugar and artificial sweeteners that can derail ketosis.
The types of protein powders that work well with a keto diet often include whey isolate, collagen, egg white protein, and even plant-based options that are specifically formulated to be low-carb. Let’s get started by exploring the best options for you, and if you’re interested in checking out any of the protein powders, they’re conveniently available with plenty of great reviews.
Whey Protein Isolate
Whey protein is one of the most popular options for keto dieters because it’s easy to digest, has a great amino acid profile, and contains minimal carbohydrates.
When looking for whey protein, make sure you pick “whey protein isolate” as opposed to “whey protein concentrate” since isolate has a higher protein concentration and lower carbs.
Best Whey Protein Isolate Options:
- Isopure Zero Carb Protein Powder: Isopure is a standout option when it comes to keto-friendly protein powders. With 25 grams of protein and zero carbs per serving, it’s ideal for keto dieters. Plus, it’s enriched with vitamins and minerals that help fill in nutritional gaps. You can get it in different flavors like vanilla, chocolate, and even unflavored if you prefer to mix it into smoothies or recipes.
- Dymatize ISO100 Hydrolyzed Protein Powder: Another great choice, this protein powder is both gluten-free and lactose-free. It provides 25 grams of protein with only 1 gram of carbs. It’s an excellent choice if you want something that mixes smoothly and doesn’t cause stomach discomfort.
Collagen Protein
Collagen protein is an excellent option for those on keto, especially because it’s rich in amino acids like glycine, proline, and hydroxyproline—all of which help support skin, hair, joints, and gut health. Since collagen is not a complete protein, you might want to pair it with other sources of protein to ensure you’re meeting your amino acid requirements.
Top Collagen Protein Powders:
- Vital Proteins Collagen Peptides: This is one of the most highly rated collagen products. It has no sugar, and it’s keto-certified, making it perfect for a ketogenic diet. The added bonus? It dissolves easily in coffee, tea, or smoothies, and helps support your joints and skin.
- Ancient Nutrition Multi Collagen Protein: With 5 types of collagen, this powder is perfect for anyone who wants to support their skin, gut, and joint health. It has no added sugar or flavoring, which makes it versatile enough for all sorts of recipes.
Egg White Protein
Egg white protein is another excellent source of keto-friendly protein. It’s incredibly low in carbohydrates and free of fat, which makes it a great option if you’re looking to boost your protein without adding extra fat or carbs.
Best Egg White Protein Options:
- NOW Sports Egg White Protein: This protein powder is known for its simplicity—just pure egg white protein without any unnecessary additives. It’s low in carbs and fats, making it perfect for those on a keto diet who want to keep their diet clean and simple.
- Jay Robb Egg White Protein: This is another popular choice among keto enthusiasts. It offers a clean source of protein with minimal ingredients, and it’s low in carbohydrates and sugar. This product is also sweetened with stevia, making it a great natural option.
Plant-Based Keto Protein Powders
If you’re a vegan or prefer plant-based protein powders, there are still great keto-friendly options available. These often come from sources like pea, hemp, or sunflower protein, and are specially formulated to keep the carbohydrate count low.
Recommended Plant-Based Keto Proteins:
- Garden of Life Keto Plant Protein: Garden of Life’s keto plant protein is specifically designed for those on a ketogenic diet. With ingredients like pea protein and coconut MCTs, this powder provides you with both protein and healthy fats, keeping your macros balanced.
- Sunwarrior Warrior Blend: This protein powder is a great option for those on a keto diet who need a plant-based alternative. It’s made from a blend of pea protein, hemp protein, and goji berries, offering 19 grams of protein with only 1 gram of net carbs per serving. It also contains MCTs to help you stay in ketosis.
Things to Look Out for When Buying Keto-Friendly Protein Powders
Not all protein powders are created equal, and that’s especially true if you’re on a keto diet. Here are some things to consider when buying your protein powder:
Carbohydrate Content
Always check the label to ensure the protein powder is low in carbohydrates. Aim for less than 4 grams of carbs per serving, and if possible, choose products that have zero sugar. You want to avoid ingredients like maltodextrin, dextrose, and other sugar derivatives.
Sweeteners
Many protein powders are sweetened to improve their taste, but not all sweeteners are keto-friendly. Stevia, erythritol, and monk fruit are good options because they don’t impact blood sugar levels. Avoid protein powders that contain sugar, sucralose, or aspartame, as these can affect your ability to stay in ketosis.
Protein Type
As discussed above, there are several types of proteins to choose from. Whey isolate, egg white protein, and collagen are all excellent choices for a ketogenic diet. Consider your dietary preferences and any food sensitivities when choosing the type of protein powder.
Additives and Fillers
Watch out for protein powders with lots of additives and fillers. These can include gums, artificial colors, or preservatives, which aren’t ideal for a clean keto diet. Look for products with minimal ingredients and no artificial junk.
How to Use Keto-Friendly Protein Powders
Now that you’ve got your protein powder sorted, how do you use it? There are so many ways to incorporate protein powders into your keto lifestyle beyond the typical protein shake.
Here are a few creative ideas:
Protein Shakes
The classic protein shake is the easiest way to use your protein powder. Just mix it with water, almond milk, or coconut milk for a quick post-workout shake. For extra flavor and healthy fats, consider adding a tablespoon of nut butter or some coconut oil.
Keto Smoothies
Blend your protein powder with low-carb veggies like spinach or kale, and add a handful of berries for sweetness. A dollop of heavy cream or a scoop of avocado can provide a creamy texture and more fats, making it both satisfying and nutritious.
Baking
Protein powder can also be used in keto baking. Use it in low-carb muffins, pancakes, or even keto-friendly cookies to increase the protein content. Just remember, baking with protein powder can require a bit of experimentation to get the texture right.
Coffee Boost
Adding unflavored collagen protein powder to your coffee is an easy way to get some extra protein. It dissolves easily and doesn’t affect the flavor, so you get your caffeine fix along with a protein boost.
FAQs About Keto-Friendly Protein Powders
Can Protein Powder Kick You Out of Ketosis?
As long as you’re using a protein powder that is low in carbohydrates and sugar, it shouldn’t kick you out of ketosis. The key is to monitor your overall protein intake and ensure that you’re not consuming more protein than your body needs, as excess protein can be converted to glucose through gluconeogenesis.
How Much Protein Should You Consume on Keto?
Protein needs vary from person to person based on factors like activity level, age, and muscle mass. However, a good general guideline for keto is to consume between 0.6-1.0 grams of protein per pound of lean body mass. Using protein powders can help you meet these needs without adding unnecessary carbs.
What Is the Best Time to Take Protein Powder on Keto?
There isn’t a strict “best time” to take protein powder. It can be useful post-workout to help repair muscles, or as part of a meal replacement if you’re on the go. Just be sure it fits into your daily macros.
Final Thoughts
Finding the perfect keto-friendly protein powder can feel a bit overwhelming, but with the right information, it’s much easier to make a smart choice. Whether you prefer whey, collagen, egg white, or a plant-based option, there are plenty of high-quality protein powders available to help you reach your goals and stick to your keto lifestyle.
Remember to keep an eye on the labels, choose products that are low in carbs and sugar, and incorporate your protein powder creatively into your diet. Whether you’re recovering after a workout, baking some keto treats, or simply whipping up a quick breakfast shake, a good protein powder can make all the difference in helping you stay on track.
Feel free to explore the options mentioned above—they’re available on Amazon and come with tons of positive reviews to help make your decision easier. Enjoy your keto journey and keep crushing those goals!