The keto diet is a high-fat, low-carb eating plan, but protein also plays a crucial role in maintaining muscle, supporting metabolism, and keeping you full. However, not all protein sources are keto-friendly, as some contain hidden carbs. Choosing high-quality, low-carb proteins is essential to staying in ketosis while fueling your body efficiently.
Here are the top 10 keto-friendly protein sources to include in your diet:
1. Eggs
Eggs are one of the best keto protein sources, offering about 6 grams of protein and less than 1 gram of carbs per egg. They’re also rich in healthy fats, choline, and essential vitamins, making them a staple on any keto meal plan.
2. Fatty Fish (Salmon, Sardines, Mackerel)
Fatty fish like salmon, sardines, and mackerel are excellent protein sources with zero carbs. They’re also loaded with omega-3 fatty acids, which support brain health and reduce inflammation.
3. Chicken Thighs and Drumsticks
Instead of lean chicken breast, opt for chicken thighs or drumsticks for higher fat content. A 3.5-ounce (100g) serving provides about 25 grams of protein with minimal carbs.
4. Beef (Steak, Ground Beef, Ribeye)
Beef is a keto staple, offering high-quality protein, iron, and healthy fats. Grass-fed beef is ideal as it contains more omega-3s and antioxidants.
5. Pork (Bacon, Pork Chops, Sausage)
Pork is a great source of complete protein, and options like bacon and sausage add extra fat. Just ensure processed pork products are sugar-free and don’t contain added fillers.
6. Shellfish (Shrimp, Crab, Lobster, Oysters)
Shellfish are low in carbs and packed with protein. Shrimp and crab contain zero carbs, while oysters and mussels have minimal amounts.
7. Cheese (Cheddar, Mozzarella, Cream Cheese)
Cheese is a delicious way to get protein on keto, with most varieties containing low carbs. For example, cheddar cheese provides about 7 grams of protein per ounce with almost zero carbs.
8. Greek Yogurt (Full-Fat, Unsweetened)
While regular yogurt is too high in carbs, full-fat Greek yogurt is lower in sugar and provides around 15 grams of protein per cup. Always opt for unsweetened varieties.
9. Nuts and Seeds (Almonds, Chia Seeds, Pumpkin Seeds)
Nuts and seeds provide plant-based protein while being low in carbs. Almonds, chia seeds, and pumpkin seeds are particularly keto-friendly and offer fiber and healthy fats.
10. Tofu and Tempeh
For those on a vegetarian keto diet, tofu and tempeh are great options. They are low in carbs and offer plant-based protein, making them excellent meat alternatives.
Conclusion
Choosing the right protein sources on keto is key to maintaining muscle and staying in ketosis. Focus on high-fat, low-carb options like eggs, fatty fish, beef, cheese, and nuts for a balanced and satisfying keto diet. Whether you’re a meat-lover or prefer plant-based options, there are plenty of delicious ways to meet your protein needs while staying keto-friendly!