Published: · Modified: by Carolyn
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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.
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.
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.
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.
- Denver Omelet Muffins
- Chocolate Protein Pancakes
- Vanilla Protein Donuts
- Make Ahead Breakfast Bowls
- Keto Breakfast Pizza
- Sheet Pan Frittata
- Gingerbread Waffles
- Keto Breakfast Casserole
- Keto Oatmeal
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
- Spinach Squares
- Avocado Smoothie
- Buffalo Chicken Meatballs
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
- Easy Pork Medallions
- Instant Pot Pulled Pork
- Parmesan Crusted Pork Chops
Beef
- 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
Fish
- Garlic Butter Salmon
- Easy Baked Shrimp
- Keto Tuna Patties
- Baked Halibut
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
Trying to increase your protein intake? Check out these low carb high protein recipes. This Easy Baked Shrimp is one of my most popular easy keto dinners, with 32g of protein and only 1g of carbs!
5 from 4 votes
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Course: dinner
Cuisine: American
Keyword: baked shrimp
Prep Time: 5 minutes minutes
Cook Time: 8 minutes minutes
Total Time: 13 minutes minutes
Servings: 4 servings
Calories: 260kcal
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
US Customary – Metric
Instructions
Preheat the oven to 425ºF. Spread the shrimp out in a large (9×13-inch or larger) glass or ceramic baking dish.
See AlsoKeto Breakfast Hash 🍳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.
Notes
Storage Information:Store any leftovers in a covered container in the fridge for up to 3 days. Let come to room temperature before reheating gently in the oven.
Nutrition Facts
Low Carb High Protein Recipes
Amount Per Serving (1 serving = ¼ of recipe)
Calories 260Calories from Fat 113
% Daily Value*
Fat 12.5g19%
Carbohydrates 1.1g0%
Fiber 0.2g1%
Protein 32.4g65%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them.I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
Reader Interactions
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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!Reply
Carolyn says
Not at this time, no.
Reply
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. 🙂
Reply
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.
Reply
Carolyn says
Please read the blog post as I address that question! 🙂
Reply
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!Reply
Carolyn says
Good for you! I hope to be that motivated at 71 too. Bravo!
Reply
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!Reply
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.
Reply
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.Reply
