Essential Protein Sources for Keto Dieters Focused on Muscle Gain

This article explores various protein sources ideal for those following a keto diet while aiming to build muscle. Discover how to combine these foods effectively to support your fitness goals.
By Jamie

Protein Sources for Muscle Gain on a Keto Diet

When following a ketogenic diet, it’s crucial to maintain high protein intake to support muscle gain. Below are practical examples of protein sources that fit well within a keto framework:

1. Eggs

  • Protein Content: Approximately 6 grams of protein per large egg
  • Keto-Friendly: Low in carbohydrates, high in healthy fats.
  • Usage: Scrambled, boiled, or used in omelets.

2. Chicken Breast

  • Protein Content: Roughly 31 grams of protein per 100 grams
  • Keto-Friendly: Lean source of protein, can be cooked with healthy fats like olive oil or butter.
  • Usage: Grilled, baked, or stir-fried.

3. Salmon

  • Protein Content: About 25 grams of protein per 100 grams
  • Keto-Friendly: Rich in omega-3 fatty acids, low in carbs.
  • Usage: Baked, grilled, or used in salads.

4. Greek Yogurt (Full-Fat)

  • Protein Content: Approximately 10 grams of protein per 100 grams
  • Keto-Friendly: Contains healthy fats, minimal carbs.
  • Usage: As a snack, in smoothies, or with nuts.

5. Beef Jerky

  • Protein Content: Around 30 grams of protein per 100 grams
  • Keto-Friendly: Low in carbs if sugar-free varieties are chosen.
  • Usage: A convenient on-the-go snack.

6. Tofu

  • Protein Content: Approximately 8 grams of protein per 100 grams
  • Keto-Friendly: Low carb option, especially for vegetarians.
  • Usage: Stir-fried, grilled, or added to soups.

7. Cottage Cheese (Full-Fat)

  • Protein Content: About 11 grams of protein per 100 grams
  • Keto-Friendly: Contains fats and protein, low in carbs.
  • Usage: As a snack or mixed with berries for added flavor.

8. Pork Rinds

  • Protein Content: Approximately 36 grams of protein per 100 grams
  • Keto-Friendly: Zero carbohydrates, high in fat and protein.
  • Usage: As a crunchy snack or topping for salads.

Conclusion

Incorporating these protein sources into your keto diet can help you maximize muscle gain while keeping carbohydrates low. Be sure to balance your meals with healthy fats to stay within your daily macros and support overall health.