Best Protein Powders for Keto Diet 2025: Your Guide to Low-Carb Protein Shakes

Cutting carbs can feel like a battle at first. You might be thinking, “There goes my favorite post-workout protein shake!” But hold on a second — that’s not entirely true. While many protein powders are packed with hidden sugars, there are keto-friendly options that will keep you in ketosis and still help you hit your fitness goals.

Think about this: some of these protein powders contain as little as 1 gram of carbs per serving!

That’s a lifesaver when you’re trying to stay under your daily limit. Choosing the right powder isn’t just a luxury — it’s essential. The wrong choice can kick you out of ketosis faster than you can say “low-carb.” I’ve learned this first hand after mistakenly grabbing a tub full of hidden sugars. Not fun!

In this guide, we’ll cut through the confusion and show you exactly what you need to know to find the best keto protein powder. It’s time to keep those low-carb goals intact and your protein intake on point!

Let’s break down everything you need to know to choose the best protein powders for keto lifestyle — without messing up your macros.

Looking for solid plant-based protein options? Check out our guide on the Best High Protein Low Carb Vegetarian Meals to fuel your low-carb diet naturally!

Can You Drink Protein Shakes on a Keto Diet?

Yes, absolutely! In fact, protein shakes can be a game-changer for keto dieters, provided you choose the right ones. While many traditional shakes are loaded with sugars and hidden carbs, there are plenty of low-carb, keto-friendly options out there.

When I first started keto, I thought protein shakes were off-limits. But once I learned to read labels and spot hidden carbs, I realized that protein shakes can actually help keep me on track. The trick is finding a powder that fits your macros without kicking you out of ketosis.

“The key to a successful keto diet is not just cutting carbs but choosing clean, quality ingredients.”

Protein shakes are an easy way to boost your protein intake, especially after workouts or during busy days when a full meal isn’t practical. While protein shakes can be a convenient and tasty option on a keto diet, not all of them are created equal. The key is to choose options that align with your keto goals, such as shakes with minimal carbs and no added sugars.

Choosing the right protein powder can help you stick to your macros and keep your body in fat-burning mode.

How to Choose the Right Protein Powder for Your Keto Goals

When selecting a protein powder for your keto diet, there are a few key factors to keep in mind to ensure it aligns with your low-carb lifestyle and overall health goals. Here’s what you should consider:

Choose Clean Ingredients

You want a powder with clean, simple ingredients. No artificial sweeteners, fillers, or gums. Look for brands that use natural sweeteners like stevia or monk fruit instead of maltodextrin or sucralose (which can mess with your insulin levels).

“Studies show that consuming high-quality protein is essential for maintaining muscle mass while on a low-carb diet, especially during weight loss phases.”

Want a structured meal plan to complement your protein intake? Check out our 7-Day High Protein Diet Plan for Weight Loss for a step-by-step guide to reaching your goals!

Total Carbohydrate Content

Pay close attention to the carbohydrate content per serving. On a keto diet, you need to keep your carb intake low, ideally under 20-50 grams per day. Look for protein powders with less than 10 grams of carbs per serving, or better yet, zero-carb options to stay safely within your daily limits.

“Most protein powders are lower in carbohydrates; it often depends on the source they come from, such as dairy, pea proteins, or soy, along with added sugars to increase palatability,” explains Cari Riker, registered dietitian 

Not all protein powders are the same. Some brands sneak in carbs through fillers, flavorings, and thickeners. Look for powders labeled as “low-carb” or “keto-friendly” to stay safe. And always read the nutrition label. If it has more than 2-3 grams of carbs per serving, toss it back on the shelf.

Pro Tip: Stick with whey protein isolate or collagen protein for the best keto options. These tend to have the lowest carb counts compared to other types.

Protein Types to Consider

Here are a few types of protein powders that work well for keto:

• Whey Protein Isolate: Low in carbs, high in protein. Great for muscle building.
• Collagen Protein: Zero carbs, supports joint health, and is easy to digest.
• Egg White Protein: Dairy-free option with low carb protein powder.
• Plant-Based Protein: Suitable for vegans, but check the labels for hidden carbs.
• Bone Broth Protein: Packed with nutrients and low in carbs.

Third-Party Testing

Always choose protein powders that have undergone third-party testing. This ensures that the product is safe, effective, and free from harmful contaminants. Look for certifications like NSF Certified for Sport or Informed Choice Certified to ensure you’re getting a trustworthy product.

Price

Protein powders can vary widely in price. It’s important to choose one that fits within your budget without compromising quality. Whether you’re looking for a premium product or something more affordable, make sure it meets the essential criteria for a keto friendly protein powder.

Understanding the different types of protein powders and their benefits is essential for choosing the best one. Let’s take a closer look at the various options available and how they can support your keto journey.

Choose your keto protein powder based on your personal goals. Are you trying to build muscle, lose weight, or just stay full between meals? Your answer will guide your choice.

Best Protein Powders for Keto Diet in 2024

Now, let’s talk specifics. Here are my top picks for the best keto friendly protein powders. I’ve tried a bunch over the years, and these are the ones that hit the sweet spot (without actually being sweet!).

1. Whey Protein Isolate

Whey isolate is a top choice for keto because it’s low carb protein powder. It’s also easy to find in most stores.

• Carbs per serving: 0-2 grams
• Benefits: Helps build muscle, quick to absorb
• Brands to try: Optimum Nutrition Gold Standard Whey Isolate, Isopure Zero Carb

Quick Tip: Avoid whey concentrate, which often has more carbs.

2. Collagen Protein Powder

Collagen is my personal favorite because it has zero carbs and some awesome health benefits. It’s great for your skin, hair, and joints.

• Carbs per serving: 0 grams
• Benefits: Supports connective tissues, gut health, and recovery
• Brands to try: Vital Proteins Collagen Peptides, Perfect Keto Collagen

3. Egg White Protein Powder

If you’re dairy-free, this is your go-to option. It’s low carb protein powder.

• Carbs per serving: 1-2 grams
• Benefits: Great for people with dairy allergies
• Brands to try: Now Sports Egg White Protein, Julian Bakery Paleo Thin

4. Plant-Based Protein Powder

Finding a keto friendly protein powder can be tricky, but it’s possible. Look for blends that have low carbs and no sugar.

• Carbs per serving: 2-4 grams
• Benefits: Suitable for vegans, provides a complete amino acid profile
• Brands to try: Garden of Life Keto Plant Protein, Vega Sport Keto Protein

5. Casein Protein Powder

Casein is a slow-digesting protein, making it perfect for overnight recovery.

• Carbs per serving: 2-4 grams
• Benefits: Keeps you full longer, supports muscle repair
• Brands to try: Dymatize Elite Casein, MuscleTech Casein

6. Bone Broth Protein Powder

Bone broth protein is another excellent keto-friendly option, particularly for those focused on gut health and joint support. It’s packed with collagen and other beneficial nutrients that can help reduce inflammation and improve overall wellness.

• Carbs per serving: 0-3 grams
• Benefits: Supports joint health, gut health, and immunity
• Brands to try: Ancient Nutrition Bone Broth Protein, Left Coast Performance Bone Broth Powder

7. Pea Protein Powder

While it’s not the lowest-carb option, pea protein powder is a great plant-based alternative for keto dieters. It’s rich in essential amino acids and works well for those with dairy allergies or who follow a vegan lifestyle.

• Carbs per serving: 2-5 grams
• Benefits: Plant-based, suitable for vegans, rich in iron
• Brands to try: NOW Sports Pea Protein, Naked Pea Protein

8. Hemp Protein Powder

Hemp protein powder is another plant-based option that’s high in omega-3 fatty acids and fiber. It does have a slightly higher carb count, but it’s a good choice for those looking to add more fiber to their diet.

• Carbs per serving: 3-5 grams
• Benefits: High in fiber, contains omega-3s, plant-based
• Brands to try: Manitoba Harvest Hemp Yeah!, Nutiva Organic Hemp Protein

9. Pumpkin Seed Protein Powder

Pumpkin seed protein powder is a less common but highly nutritious option. It’s naturally low in carbs and packed with magnesium, zinc, and iron, making it a great choice for those looking to boost their mineral intake.

• Carbs per serving: 1-4 grams
• Benefits: Nutrient-dense, rich in minerals, plant-based
• Brands to try: Omega Nutrition Pumpkin Seed Protein, Sprout Living Pumpkin Seed Protein

What Foods are Eaten on the Keto Diet?

A keto diet focuses on reducing carbs and increasing healthy fats. Here are some common keto-friendly foods to include in your meal plan:

• Protein sources: Meat, fish, eggs, butter, and oils
• Leafy greens: Spinach, kale, broccoli, and other low-carb vegetables
• Healthy fats: Avocado, nuts, seeds, and olives
• Dairy: Cheese, heavy cream, and Greek yogurt (in moderation)
• Low-carb fruits: Berries like strawberries, raspberries, and blackberries (in moderation)
• Keto snacks: Pork rinds, nuts, seeds, and dark chocolate (at least 85% cocoa)

Foods to avoid include high-carb items such as bread, pasta, rice, and sugary treats. Surprisingly, most fruits are off the list too because of their natural sugar content. Stick to low-carb fruits and focus on whole, unprocessed foods to stay in ketosis.

Now, let’s move on to discussing protein shakes and their place in a keto diet!

What Protein Shakes are Keto-Friendly 

When it comes to choosing protein shakes that align with your keto diet, it’s all about keeping things low-carb and clean. Not every protein shake you find on the shelves will fit the bill. In fact, many popular options are loaded with sugars and unnecessary additives that can easily kick you out of ketosis. 

But don’t worry! There are plenty of keto-friendly options that can help you hit your daily protein goals without messing with your macros.

The key to a keto-friendly protein shake is selecting the right ingredients. Look for shakes made with whey protein isolate, collagen, or even egg white protein. These types of protein powders tend to be lower in carbs and free from added sugars. Additionally, be mindful of any flavorings or thickeners, as they can often hide unwanted carbs.

One of the best things about keto-friendly protein shakes is their versatility. They can be a quick meal replacement, a post-workout boost, or even a tasty snack to keep your hunger in check. 

And the best part? You can make them at home with simple, keto-approved ingredients.

Here are a few of my favorite low-carb protein shake recipes to try:

1. Vanilla Almond Keto Shake

• Ingredients: Almond milk, vanilla whey protein isolate, MCT oil
• Benefits: Creamy, delicious, and filling

2. Chocolate Peanut Butter Keto Shake

• Ingredients: Unsweetened cocoa, peanut butter, collagen protein
• Benefits: Tastes like dessert without the guilt

4. Matcha Green Tea Keto Shake

• Ingredients: Unsweetened almond milk, matcha powder, vanilla collagen protein, ice cubes
• Benefits: Energizing, rich in antioxidants, and low-carb

5. Cinnamon Roll Keto Shake

• Ingredients: Unsweetened almond milk, vanilla whey protein isolate, cinnamon, and a splash of heavy cream
• Benefits: Tastes like a dessert, satisfying, and perfect for mornings

6. Mocha Coffee Keto Shake

• Ingredients: Cold brew coffee, chocolate whey protein isolate, heavy cream, and a dash of unsweetened cocoa powder
• Benefits: Great for a morning energy boost and a perfect mix of caffeine and protein

7. Avocado Coconut Keto Shake

• Ingredients: Coconut milk, ripe avocado, vanilla protein powder, and stevia for sweetness
• Benefits: Creamy, filling, and packed with healthy fats

If you’re looking for more inspiration, check out our guide on Dairy Free Protein Shake: Benefits, Recipes, and Tips for a Healthier Lifestyle for more ideas on making delicious and healthy shakes.

Common Mistakes to Avoid When Using Protein Powders on a Keto Diet

• Choosing high-carb protein powders: Always check the labels.
• Ignoring serving sizes: Even keto-friendly powders can add up if you’re not careful.
• Overlooking hidden ingredients: Watch out for artificial sweeteners and fillers.
• Not accounting for allergies or intolerances: Some protein powders may contain allergens like dairy, soy, or gluten. Choosing the wrong protein could cause digestive issues or inflammation, which can derail your progress.
• Skipping hydration and electrolyte balance: Consuming high-protein shakes without maintaining proper hydration and electrolyte levels can lead to dehydration and fatigue, especially on a keto diet. Always ensure you drink plenty of water and replenish electrolytes to keep your body balanced.

Conclusion: 

Finding the best keto protein powder doesn’t have to be complicated. Stick with low-carb, high-quality options, and you’ll stay in ketosis without a hitch. Whether you want to build muscle, lose weight, or just stay healthy, there’s a powder out there for you.

Now go ahead and try some recipes, or check out our product recommendations. And remember, always double-check the label for hidden carbs! Stay keto strong!