Getting enough protein per serving isn't something only bodybuilders and CrossFit fanatics need to be concerned about.
I've been a fitness trainer for many years, and one thing I've learned is that everyone needs to consume adequate levels of protein, especially if on a keto diet.
This nutrient is essential in helping you achieve your optimal weight, recover quickly after strenuous exercise, curb appetite, and build lean, resilient muscles.
Below, we've listed the test and research results for some of the best keto protein powder options that could help amplify this diet's benefits.
The Best Keto-Friendly Protein Powders
- Best Overall Keto-Friendly Protein Powder: Transparent Labs
- Cheapest Keto-Friendly Protein Powder: BPI Sports
- Best Collagen-Infused Keto-Friendly Protein Powder: Perfect Keto
- Best Digestible Protein Powder for Keto Diet: Optimum Nutrition Platinum Hydrowhey
- Best Nutrient-Rich Keto-Friendly Protein Powder: Isopure Protein Powder
- Best Organic Protein Powder for Keto Diet: Julian Bakery Paleo Thin Egg White Protein
Our Top Keto Protein Powders (December 2023)
1 - Transparent Labs 100% Grass-Fed Whey Protein Isolate (Best Overall)
Transparent Labs is one of the cleanest protein powder supplements on the market as it's got no artificial sweeteners, food dyes, gluten, and preservatives.
With 28 grams of protein, 1 gram of net carbs, and 120 calories per serving of 32 grams, this protein shake contains one of the highest protein-by-weight ratios in the market.
My personal experience has been positive, and our testing team was impressed with the texture and flavor.
- 1g carb content - perfect for the keto diet
- Sourced from grass fed hormone-free American Cows
- Tastes delicious with water or milk
- No artificial sweeteners, food dyes, gluten, and preservatives,
- Not available as an unflavored option
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2 - BPI Sports ISO-HD (Cheapest Option)
BPI ISO-HD carries branched-chain amino acids (BCAAs) to where they’re needed most, speeding up your recovery period and providing the energy you need for your next workout.
This keto protein powder is also low in calories and carbs and bristling with actionable protein per serving. Our testing showed that it helped speed up both recovery and muscle building during bulking phases.
- Contains 25 grams whey protein isolate per serving
- Helps rebuild muscles if taken immediately after a workout
- Likely one of the best keto protein powder products
- Contains high fructose corn syrup
3 - Perfect Keto (Best Collagen-Infused)
Perfect Keto is devoid of artificial ingredients, uses natural sweeteners, and contains MCT oil powder (medium-chain triglycerides).
Medium-chain triglycerides are well-known for their ability to raise blood ketone levels. It's also one of the few collagen protein powders on this list, making it perfect for maintaining skin health.
This keto protein powder also contains prebiotics that helps maintain healthy intestinal flora that helps promote proper digestion and rapid absorption. And I experienced a significant improvement in bloating that I normally get with protein shakes.
- Won’t raise blood sugar levels
- No artificial sweeteners or fillers
- Contains BCAAs for rapid muscle recovery
- Flavored protein powder has lots of options
- Most folks would like to see a larger container for this collagen protein powder
4 - Optimum Nutrition Platinum Hydrowhey (Best Digestible)
Platinum Hydrowhey from Optimum Nutrition (ON) is sourced from hydrolyzed whey protein isolates which minimize digestive system resistance and smooth the way for optimal absorption of the important nutrients within.
Our testing team reported that it was easy on the stomach, even when taking large doses multiple times a day.
- Hydrolyzed whey protein
- Easy to digest and absorb
- Contains only 1.2 grams of net carbs per serving
- Costs a bit more than other keto protein powders
5 - Isopure Protein Powder (Best Nutrient-Rich)
If you’re looking for a keto-friendly protein powder that will also look after your other nutritional needs, then Isopure Zero Carb is possibly that product.
With Isopure Protein Powder, you not only get the BCAAs you need, but also vitamins A, C, B6 and B12 along with calcium, iron and niacin per serving.
Our test results show that this is one of the most well-rounded keto friendly supplements on the market today.
- Contains an array of beneficial vitamins and minerals
- Has zero net carbs so it’s perfect for your keto diet
- Lactose, GMO, and gluten-free
- Contains some artificial flavors
6 - Julian Bakery Paleo Thin Egg White Protein (Best Organic)
This keto-friendly protein powder is derived from hormone- and antibiotic-free eggs.
They make sure the eggs they use to create their protein shake supplement are not from chickens subjected to the kind of hormone and antibiotic bombardment that most poultry do today.
Also, there are no artificial ingredients in this supplement. And I can tell you that after taking it for several weeks, I never had any stomach issues.
- Contains 5 grams of net carbs per serving
- Sourced from hormone and antibiotic-free chickens
- Completely free of GMOs, soy and lactose
- Just make sure you mix it thoroughly
How Did We Pick These Supplements
In our dedicated effort to identify suitable egg white protein powders, we undertook a rigorous evaluation, focusing on several essential criteria and benchmarking them against our testing outcomes.
We honed in on powders with protein levels between 10-30 grams, pinpointing 25 grams as the optimal amount for most health enthusiasts. Based on our testing, this concentration seems to maximize post-exercise recovery benefits.
The source of the protein is vital. Our primary emphasis was on powders sourced exclusively from whey, ensuring a pure and high-quality protein source, ideally from organic farms.
Carbs and Fats
Our objective was to highlight powders with minimal carbs and fats, given the primary ingredient is protein. We leaned towards selections with nearly no carbs and fats to ensure a clean protein intake.
Flavor is paramount, especially when many protein powders avoid added sugars. We favored powders that, even without sugars, managed to deliver a rich and enjoyable taste, ensuring no flavor-health trade-offs.
The ease with which a protein powder mixes with liquids is a key factor. We assessed the consistency of the shake when combined with water, both by stirring manually and using a shaker.
Digestion and Potential Reactions
Our panel of testers offered insights on the digestibility of each powder and reported any digestive issues, such as indigestion or bloating.
Independent evaluations of protein powders ensure the product's purity and genuineness. This external check is crucial for user confidence in the product's integrity and ingredient transparency.
Egg white protein powders can span a wide price range, influenced by the quality of ingredients and brand standing. We centered our attention on products priced between $0.50 and $1.50, striking a balance between cost and excellence.
The Different Types of Keto Protein Powder Options
- Whey - Whey protein powders digests quickly and is absorbed effectively, rushing much-needed nutrients to hurting muscles.
- Egg - Egg protein powder is a very lean type of protein that contains virtually no healthy fats and no carbs and is great for those combining keto and weightlifting.
- Collagen - Keto collagen protein powder is an excellent source for supplemental protein for keto dieters. It’s low in carbs and fat and is essential for promoting healthy skin, bones, hair, nails, and muscles.
- Vegan/plant-based protein powder - There are quite a few plant-based protein powder options out there, such as pea protein. Pea protein vegan supplements are typically very pure with high rates of bioavailability.
Many people following low-carb or ketogenic diets turn to protein powders to supplement their diet. However, choosing the right one to fit your low-carb or keto lifestyle can be challenging due to the countless forms and sources of protein powder.
How Much Protein Do You Need on Keto?
You need over 40% of protein from your total daily calories (about 75 g for a 2000-calorie diet) while on a ketogenic diet. It applies even when taking in a plant-based protein powder.
Everyone’s protein requirements, even those who are not on the keto regimen, will differ depending on their age, weight, metabolism, goals, and whether or not there are any mitigating conditions .
To know your Recommended Dietary Allowance (RDA) for protein, guidance from Harvard Health recommends that you multiply your body weight (in kilos) by 0.8 grams .
However, keep in mind that athletes are going to want to increase this amount by 50 to 100 percent .
Buyer's Guide: Choosing the Best Keto-Friendly Protein Powders
If you're following a keto diet and looking to supplement your protein intake, choosing the right keto-friendly protein powder is essential .
Keto-friendly protein powders can provide a convenient and effective way to meet your protein goals while staying within the confines of a low-carb, high-fat diet .
Here's a comprehensive buyer's guide to help you make an informed decision:
Look for protein powders from high-quality sources such as whey isolate, collagen, egg white, or plant-based options like pea protein .
These sources tend to have minimal carbs and are easily digestible.
Net Carbs Content
Check the nutrition label for the net carb content per serving. Net carbs are calculated by subtracting dietary fiber and sugar alcohols from total carbohydrates.
Aim for protein powders with low net carbs to fit your keto macros.
Avoid protein powders with added sugars, high-fructose corn syrup, or artificial sweeteners that might impact ketosis.
For a more keto-friendly option, look for products sweetened with stevia, monk fruit, or erythritol.
Keto diets emphasize healthy fats, so consider protein powders with healthy fats like MCT oil or coconut oil.
These fats can help keep you satiated and provide an energy boost.
Quality and Purity
Choose protein powders free from additives, fillers, and artificial ingredients.
Opt for products with minimal ingredients to ensure you're getting a clean protein source.
Consider your digestive system's response to different protein sources.
Some individuals might experience digestive discomfort with certain types of protein, so choose a protein powder that agrees with your body.
If you have allergies or sensitivities, be mindful of potential allergens in the protein powder.
For instance, whey protein might not be suitable for lactose-intolerant people.
Some keto-friendly protein powders also contain added nutrients like vitamins, minerals, and electrolytes that can support overall health while on a low-carb diet.
Reviews and Ratings
Before purchasing, read reviews and check ratings from other users.
Real user experiences can provide valuable insights into taste, texture, and overall satisfaction with the product.
Testing for Ketosis
Some protein powders claim to be keto-friendly, but testing your ketone levels is wise if you're trying a new product.
If your ketone levels drop significantly after consumption, the protein powder might not be as keto-friendly as advertised.
Consult a Healthcare Professional
If you have any underlying health conditions or concerns, it's always a good idea to consult a healthcare professional or registered dietitian before adding a new supplement.
Who Should Invest in Keto-Friendly Protein Powders?
Individuals following a ketogenic diet, athletes, busy individuals, weight management seekers, those with dietary restrictions, and those needing muscle preservation should invest in keto-friendly protein powders.
Who Shouldn't Invest in Keto-Friendly Protein Powders?
Individuals not on a low-carb diet, those not focused on protein intake, and those with allergies to ingredients in the protein powder shouldn't invest in keto-friendly protein powders.
The Role of Fiber in Low-Carb Protein Powders
Fiber plays a pivotal role in low-carb diets and it's something you may need to extra off when you're limiting carb intake. While aiding digestion, fiber also promotes feelings of fullness, making these powders satiating despite their low carbohydrate content .
This satiety can curb unnecessary snacking, supporting weight management. Additionally, fiber stabilizes blood sugar levels, ensuring sustained energy.
Thus, the inclusion of fiber enhances the nutritional profile of low-carb protein powders, making them a multifaceted supplement for health-conscious individuals.
What Is the Best Keto Protein Powder to Build Muscle?
The best keto protein powder to build muscle is whey protein powder. It is easily digested and contains one of the most complete ranges of amino acids that your muscles need to create new tissues.
Are Keto Protein Powder Products Bad for Your Kidneys?
These protein powders are not bad for your kidneys. However, if you have kidney disease, it might be best to consult with your doctor before using them.
Is It Okay to Take Keto-Friendly Protein Powder Every Day?
It is okay to take keto-friendly protein powder every day as long as you stick to the recommended dose on the label. You can even use collagen protein powders to maintain a younger appearance.
Should I Take Keto-Friendly Protein Powders on Rest Days?
You shouldn’t take keto-friendly protein powder products on rest days. Doing so won’t give you any added muscle recovery benefits. Worse, protein powder with stimulants could leave you jittery.
Are There Any Side Effects With Taking Keto Diet Protein Powders?
There may be side effects to taking protein powders for keto diets. However, these are mainly caused by taking excessive amounts of the supplement and food intolerances or allergies.
Can You Make a DIY Low-Carb Protein Powder?
You can make a DIY low-carb protein powder, but it can be challenging. The process requires sourcing a protein base like whey isolate or pea protein and integrating fiber sources such as chia seeds or flaxseed for satiety. While making your own blend offers control over ingredients, ensuring no hidden carbs or additives, achieving the right balance and consistency can be tricky.
Our Verdict on the Best Low-Carb Protein Powder
Out of all the protein shakes we tested and researched, Transparent Labs Whey Protein had the most favorable results.
It contains 28 grams of protein per serving and only 1 gram of carbs, allowing you to stay faithful to your daily carb limits.
Moreover, it has zero artificial sweeteners, food dyes, gluten, or preservatives, making it one of the cleanest protein powders on the market.
So, if you're into the low-carb lifestyle but would like to build strong and lean muscles, then Transparent Labs Whey Protein is definitely a product you should consider.
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