Yes, you can have protein shakes on keto, but choose low-carb protein powders and avoid added sugars to maintain ketosis.
Protein shakes can be part of a keto diet if you choose the right ingredients. The key is selecting low-carb protein powders and mixing them with keto-friendly liquids. This guide explains how to enjoy protein shakes without breaking ketosis.
Are Protein Shakes Keto-Friendly?
Many protein powders work well with keto. Whey protein isolate is a top choice because it’s high in protein and low in carbs. For example, some brands offer 80g of protein and just 4g net carbs per 100g serving.
When shopping for keto protein powder:
- Look for less than 10g carbs per serving
- Choose unsweetened varieties
- Avoid added sugars and maltodextrin
- Check for third-party testing certifications
Best Protein Sources for Keto
| Protein Type | Carbs per Serving | Keto-Friendly? |
|---|---|---|
| Whey Isolate | 1-4g | Yes |
| Casein | 3-6g | Yes |
| Collagen | 0g | Yes |
| Plant Blends | 5-10g | Sometimes |
How to Make Keto Protein Shakes
The liquid you use matters just as much as the protein powder. Regular milk contains too many carbs for keto. Instead, try these alternatives:
- Unsweetened almond milk (1g net carbs per cup)
- Coconut milk (2g net carbs per cup)
- Flax milk (1g net carbs per cup)
- Water with heavy cream (0g carbs)
For thicker shakes, add full-fat Greek yogurt or avocado. A quality blender can help create the perfect texture.
Keto-Friendly Add-Ins
Boost nutrition without adding carbs:
- 1 tbsp chia seeds (1g net carbs)
- 1/4 cup raspberries (1.5g net carbs)
- 1 tbsp almond butter (2g net carbs)
- 1 tsp cinnamon (1g net carbs)
- 1 scoop MCT oil powder (0g carbs)
Protein Intake on Keto
Protein needs vary based on activity level. The National Institutes of Health recommends:
- Sedentary: 0.8g per kg body weight
- Active: 1.2-1.7g per kg body weight
- Athletes: Up to 2.0g per kg body weight
Too much protein can potentially affect ketosis. Spread intake throughout the day rather than consuming large amounts at once.
When to Drink Protein Shakes
Best times for keto protein shakes:
- Post-workout for muscle recovery
- As a meal replacement when short on time
- Before bed with casein for overnight protein synthesis
Top Keto Protein Powder Picks
These tested options fit keto macros:
- Isopure Zero Carb: 25g protein, 0g carbs per scoop
- KetoLogic KetoMeal: 15g protein, 3g net carbs
- Perfect Keto Collagen: 10g protein, 0g carbs
- Orgain Keto Protein: 10g protein, 1g net carb
For mixing on the go, consider a portable blender that can handle thick keto shakes.
Collagen and Keto
Collagen protein offers unique benefits:
- Supports joint health
- Promotes skin elasticity
- Aids gut health
- Contains glycine for sleep support
According to a 2019 study, collagen supplementation improved body composition in active adults when combined with resistance training.
Common Keto Shake Mistakes
Avoid these pitfalls:
- Using high-carb fruits like bananas
- Adding honey or maple syrup
- Choosing protein powders with fillers
- Not tracking other meals’ macros
- Over-relying on shakes instead of whole foods
Measure all ingredients and track in a keto app to stay within daily carb limits. Even small amounts of hidden carbs can add up quickly.
