Protein

Protein is an important macronutrient, it can be found in all cells of the body and it is the major structural component of all cells, especially muscles. We need protein to repair and build body tissue, balance hormones, form blood cells and to fuel our body. 

We need about 0.8g of protein per kilogram of body weight a day.

Our bodies do not store protein, so we have to consume enough through our diet everyday.

There are nine essential amino acids which we must get to avoid protein energy malnutrition.

These essential amino acids are

1. Phenylalanine
2. Valine
3. Threonine
4. Tryptophan
5. Methionine
6. Leucine
7. Isoleucine
8. Lysine
9. Histidine

It is a common concern that vegetarians don't get adequate amounts of protein from diet alone. However, with a bit of research and information on nutrition you can plan your diet in a way that it will provide you with everything you need. For a vegetarian keto diet, high carb and protein rich foods like quinoa, lentils, most beans and legumes are off the table, but there are many other vegetarian and keto friendly options out there. The following lists have a large range of vegetarian and plant based sources of protein.

Keto friendly sources of animal Protein

• Dairy (Milk, Cheese, Yoghourt and Cream)
• Protein Powder (from milk)
• Collagen Powder (marine or animal based)

 Keto friendly Sources of  plant Protein

Meat, Fish and Seafood

Meat, Fish and Seafood are very high in protein and probably have the lowest amount of carbs of all the food groups. Meat, Fish and Seafood are a popular choice among keto dieters. 

Dairy

Milk is the main component of all dairy products.

Milk contains two types of protein:

1. Whey (20%)
2. Casein (80%)

Both are high quality proteins and both contain all essential amino acids that are needed by the body.

With about 5 g carbs per 100ml, whole milk is high in carbohydrates and should be used in moderation or completely avoided on the keto diet.

I sometimes use a little lactose free milk in my coffee or to make yoghurt and paneer. The carb count is less in lactose free milk, since the lactose (milk sugar) has been removed.

Cream and full fat cheese have almost no carbohydrates and are an excellent choice on the keto diet.

Milk products high in protein/ Protein per 100g/ Net carbs per 100g

• Greek Yoghourt (3g protein/ 4g net carbs)
• Cream (1.5g protein/ 1.6g net carbs)
• Sour Cream (2.4g protein/ 3.6g net carbs)
• Creme Fraiche (2.7g protein/ 2.8 net carbs)
• Cheddar (25.4g protein/ 0.1g net carbs)
• Brie (17g protein/ 0.5g net carbs)
• Goats Cheese (20g protein/ 1g net carbs)
• Paneer (23.2g protein/ 1.9g net carbs) 
• Halloumi (22g protein/ 0.8g net carbs))
• Gouda (23.9g protein/ 0.1g net carbs)
• Feta (16.9g/ 1g net carbs) 
• Cottage Cheese (11g protein/ 3g net carbs)

Full fat milk products like cheese, sour cream and greek yogurt are a great way to get your daily protein on a vegetarian keto diet.

Eggs

An average egg contains about 6g of high quality protein and 0.5g net carbs. It provides us with all essential amino acids that are needed by our body. 

Eggs are extremely low in carbohydrates and can be incorporated into many different meals.

Lupin Beans

Lupin is a low carb/high protein legume and its taste reminds me of chickpeas. The bean can be used for many dishes. Lupin beans can also be turned into flour, which is great for baking and cooking. 

100g of lupin flour contains about 36-40g protein and 11.7g net carbs

Nuts

Nuts are an important part of the keto diet. They are low in carbs, high in fat and protein and many make a great snack, delicious nut butter or flour substituted for baking.

List of Nuts high in Protein/ Protein per 100g/ Net carbs per 100g

• Almonds (21g protein/ 4.4g net carbs)
• Brazil Nut (14g protein/ 3.1g net carbs)
• Cashew Nut (18g protein/ 18g net carbs)
• Hazelnut (15g protein/ 6g net carbs)
• Macadamia Nuts (8g protein/ 5.2g net carbs)
• Pecan (20g protein/ 4.4g net carbs)
• Pine Nut (14g protein/ 4g net carbs)
• Pistachio (20g protein/ 17.6g net carbs)
• Walnut (15g protein/ 3.3g net carbs)

Nutritional Yeast

Nutritional yeast is a cultured and then deactivated strain of yeast. It has a cheesy flavour and is sold as either yellow powder or flakes. Nutritional yeast is high protein and provides many important micronutrients like vitamin d, folic acid and zinc.

100g of nutritional yeast contains about 50g of protein and 16g net carbs. A serving size is about 5g.

It can be used to make vegan cheese, sprinkle it on vegetables or to flavour sauces.

Peanuts

Peanuts are a legume and with 26g of protein and 7.6g net carbs per 100g, they are rich in plant based protein. Peanuts can be used raw or roasted as a snack, in the form of peanut butter or peanut flour. Peanuts are slightly higher carbs and need to be consumed in moderation. 

Protein Powder

Protein powder is an easy way to increase your protein intake. There are so many different protein powders available. Look out for the carb count and what sweetener is used, some contain maltitol which can spike blood sugar. I personally go for organic, plain, unsweetened and unflavoured protein powder to use in shakes or baking. This way I can flavour and sweeten anyway I like. 

For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy. source:https://en.wikipedia.org/wiki/Whey_protein

Whey Protein

Whey protein splits into three types of Protein Powder. 

• Whey Protein Concentrate: about 20g of protein in one serving (25g) 
• Whey Protein Isolate: about 23g of protein in one serving (25g)
• Whey Protein Hydrolysate: about 24g of protein in one serving (30g)

They are all made from milk and provide all essential amino acids, Whey Protein Isolate is a little lower in carbs but the protein content in all three is almost identical. Whey Protein Hydrolysate is supposed to be easier metabolised and less allergenic. Whey Protein Isolate and Whey Protein Hydrolysate are a little more expensive.

Casein Protein 

Casein Protein Powder is made from milk and provides us with all essential amino acids.

It is a slow digested protein and absorbs more liquid than whey protein.

Casein Protein Powder provides about 20g of protein per serving (25g)

Egg Protein

Egg Protein is made from egg whites, it is a white powder, similar to protein powder. It is a great alternative for people with dairy allergies. 

Egg Protein Powder provides about 24g of protein per serving (30g)

Plant Protein

Plant based protein is made from seeds, legumes, grains and nuts.

Grains are not a keto friendly option so I'm not going to include them in my list.

Plant based protein powder does not contain all essential amino acids and is therefore an incomplete protein source.

However different plant protein powders can be mixed together to level all essential amino acids.

• Hemp Protein: about 12g protein per serving (28g)
• Pumpkin Protein: about 18g protein per serving (28g)
• Soy Protein Powder: about 22g of protein per serving (28g)
• Sunflower Protein Powder: about 13g of protein per serving (28g)
• Chia Protein Powder: about 10g of protein per serving (28g)

Seeds

Seeds are a great source of plant based protein, they can be used to make seed crackers, chia pudding, in baking and cooking, smoothies or sprinkled on a salad. Most seeds are an incomplete source of protein, this means they do not contain all essential amino acids. Hemp however, contains all essential amino acids and is considered a complete protein.

List of high protein seeds/ Protein per 100g

• Chia Seeds (16g protein/ 2g net carbs)
• Cumin (18g protein/ 33g net carbs)
• Flax Seeds (18g protein/ 1.6g net carbs)
• Sesame Seeds (17g protein/1 g net carbs)
• Sunflower Seeds (20g)
• Poppy Seeds (21g)
• Pumpkin Seeds (29g)
• Mustard Seeds (26g)
• Melon Seeds (16g)
• Hemp Seeds (31g)

Seitan

Seitan is a plant based meat substitute, with a meat like texture. It is made from gluten, the main protein in wheat and contains about 25 grams of protein per 100 grams. You can make your own Seitan with vital wheat gluten or by washing out wheat flour but you can also find it in most health food stores.

Seitan should be avoided by people with celiac disease or gluten sensitivity.

Soy, Tofu, Tempeh and Edamame

Soya beans provide the body with all the essential amino acids and can be turned into milk, yoghurt, flour, tofu and tempeh.

• Edamame contains about 11g of protein per 100g.

Edamame is made from immature soybeans that need to be steamed or boiled prior to consumption

• Soy Milk contains about 3g of protein per 100ml.

Soy milk is made from soybeans and then fortified with vitamins and minerals. It can be used like cow's milk.

• Soy Yogurt contains about 4g of protein in 100g. Soy yoghurt is made from soy milk. 
• Soya Flour contains about 36g of protein per 100g.

• Textured Soy Protein contains about 51g of protein per 100g.

Textured Soy Protein is a defatted soy flour product. You can buy it as granules or chunks. It is slightly higher in carbs and should be used in moderation. 

• Tofu contains about 8g of protein per 100g. 

It is made from bean curds pressed together in a process similar to cheesemaking.

• Tempeh contains 19g of protein per 100g. 

It is made by cooking and slightly fermenting mature soybeans prior to pressing them into a patty.

Edamame can be used in salads or bought as a pasta substitute, soy milk can be used just like cows milk and soy flower can be used in baking

Soy Granules/Chunks, Tofu and Tempeh can be used in a variety of recipes, ranging from burgers, soups, curries, scrambled egg substitute and chilis.

Spirulina

Spirulina is an algae and it is sold as a dietary supplement.

Spirulina also contains magnesium, riboflavin, manganese, potassium, iron and many vitamins. This blue-green algae is really high in protein, 100g of spirulina contains about 66g of complete protein.

Fruit and Vegetables

Fruit and vegetables can also provide a small percentage of your daily protein. They provide important nutrients like vitamins, potassium and folic acid. They are also low in carbs and contain fibre which helps with proper bowel function. I have listed a few fruits and vegetables that contain some larger amounts of protein.

List of fruit/ Protein per 100g

List of Vegetables/ Protein per 100g

Microprotein/Quorn

Microprotein is derived from a fungi. It is blended with egg white and flavouring to make vegetarian burger patties, mince, chicken pieces/slices, ham and so many other meat substitutes. It is low in fat, has a moderate carb content and is especially high in protein. It is a complete protein, so it provides the body with all essential amino acids. 

Some quorn products are quite high in carbohydrates, so you have to check the nutritional label. Here are some keto options (up to 5 net carbs per 100g)

Microprotein/Quorn Products/ Protein per 100g

• Quorn Chicken style pieces (13.8g of protein)

• Peppered Steak (11.7g of protein)
• Smokey Ham Slices (14g of protein)
• Family Roast (16.7g of protein)
• *Brilliant Burger (16g of protein)
• Vegetarian Bacon (14g of protein)
• Roasted Sliced Fillet (13.7g of protein)
• Spinach and Red Pepper Slices (15g of protein)
• Vegetarian Chicken slices (16g of protein)

*The Brilliant burger contains 7.4g carbohydrates per 100g, but each single pattie is 3.2g of carbohydrates

Please note that the nutritional value may vary for you as the listed products are from natural origin and may vary in protein content.

Please check the nutritional value for the products you use at home, to archive accurate nutritional information.