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Filling and delicious high protein keto recipes! Whether you're looking for convenient, high-protein meals that can be prepped ahead of time, or looking for tasty low carb meals, here are 24 meals your taste buds will love.
High Protein Keto Recipes
Each meal on this list contains at least 30 grams of protein per serving, but most are near or above 40 grams.
Personally, I usually eat 50-60 grams of protein each meal, and each one of these recipes can be easily modified or doubled to add more protein to each meal.
I've gathered breakfasts, lunches, and dinners that are also:
- low carb and THM:S meals
- gluten free
- easy to meal prep
- reheat well
- made with whole, real foods
These are dishes the whole family will love!
What is a High Protein Diet?
There are many different definitions of a high-protein diet floating around on the internet, and in medical circles, making it difficult to determine if
- You're eating a high protein diet, and
- How much protein is considered “high protein”
A high protein diet is determined by what percentage of total daily calories is coming from protein.
In the Standard American Diet (SAD) 10%-15% of calories come from protein
But on a high protein diet, the number can be as high as 30%-50% of daily calories from protein.
The exact percentage of calories coming from protein is determined by your gender, age, and goals.
Typically, men can eat an extremely high protein diet and benefit from it, while women seem to top our at a certain amount of protein. Meaning, any extra protein over a certain “set point” doesn't give any additional benefit to the body.
A high-protein plan for fat loss is typically eating 0.6-0.75g of protein per pound of body weight. (Topping out at about 225g of protein per day for women)
Benefits of a High Protein Diet
If you're interested in trying a high protein diet, you'll definitely be interested in all of the benefits:
- Repair and Restore: protein is essential for nearly all bodily functions and tissues, all of which are repaired and replaced using dietary protein. By increasing your protein intake, you increase you body's ability to renew.
- Balance Hormones: messenger proteins are what allow cells and organs to communicate with each other, allowing your body to naturally balance it's hormones through better cellular communication.
- Decreased Appetite & Increased Satiation: consuming protein stimulates Ghrelin (the hunger hormone) which helps you feel full and satisfied.
- High Metabolic Rate: You burn thought about 30% of the calories in the protein you eat just processing it to be used by all the systems in your body.
- Weight Loss/Fat Loss: When decreasing your calories to lose fat, typically muscle is lost too. By increasing the amount of protein you're eating while decreasing fat and carbohydrates you are protecting your muscles against being lost while losing weight.
These are just as few of the benefits!
Others include: strengthened bones, less muscle loss while aging, faster wound healing, and increased muscle mass.
High Protein Breakfast Recipes
Low Carb Breakfast recipes, both sweet and savory. Packed with healthy fats to fit into a keto diet or low carb diet are always a great way to start the day.
30g Iced Protein Coffee: THM:S, E, or FP
What could be better than a refreshing iced coffee that packs a 30g punch of protein + powerhouse collagen – without changing the taste? This Iced Protein Coffee is THM S, E, or FP or doesn't disappoint!
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Keto Waffles
These Keto Waffles are 2.9 net carbs each, 28 grams of protein, and are crispy and delicious! Even my 6 year old daughter was fooled by my Keto Waffles!
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Keto Breakfast Burritos
Make-ahead Keto Breakfast burritos are a McDonalds copycat recipe, made low carb, ketogenic, and a THM:S. They freeze and reheat well and can be prepared ahead of time for breakfasts all week – or month!
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Keto Ham Egg Cups
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Keto High-Protein Recipes for Lunch
Every low-carb diet needs a healthy and filling lunch. Many of these high protein recipes can be made or reheated in the air fryer, with enough protein to keep you full until dinner.
Easy Slow Cooker Pulled Pork {Ketogenic, Low Carb, THM:S}
Making easy Slow Cooker Pulled Pork that is ketogenic, low carb, tender, and flavorful is a snap! With a perfectly balanced blend of spices and an almost hands-off approach to cooking, this protein will have a permanent place in your kitchen!
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Italian Beef {Ketogenic, Slow Cooker}
This slow cooker Italian beef is one of the best recipes around! It’s easy, Ketogenic, and oh-so tender and flavorful.
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Keto Tzatiki Chicken Salad
An easy chicken salad with all the flavors of a traditional greek gyro, Keto Tzatiki Chicken Salad is an easy to make instant lunch classic. Throw it on a Josephs's lavash, or serve it with cucumbers and Jilz Crackers.
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Low Carb Greek Chicken Bowls
Low Carb Greek Chicken Bowls packed with everyone's favorite greek flavors! Delicious in a bowl with cucumber and tomato salad, onions, homemade tzatziki, and feta cheese.
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Keto Thai Chicken Lettuce Wraps
These easy Keto Thai Chicken Lettuce Wraps feature a spicy peanut sauce, crunchy cucumbers, and seasoned chicken all wrapped in crispy lettuce! Feel free to swap out the lettuce for store-bought low carb wraps if you wish.
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The Best Keto Turkey Chili
A more macro-friendly chili, Keto Turkey Chili is made with lean ground turkey, gut-healthy bone broth, fresh or frozen vegetables – and of course plenty of flavor from spices! Choose to add beans if they fit your macros or leave them out for a lower carb option.
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Keto Apple Feta Salad
With all the colors of fall, this Keto Apple Feta Salad combines all the in-season produce that fall has to offer. Pecans, pomegranate seeds, honeycrisp apples, feta, bacon and chicken tossed with an apple cider vinaigrette is not only healthy, it's SO delicious.
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Keto Chicken Enchilada Bake
Love your dinner with easy to make Keto Chicken Enchilada Bake! Inspired by some of the amazing enchiladas I've had a Mexican restaurants throughout the years, these are cheaper and easier – for the whole family!
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Keto Grilled Chipotle Chicken Thighs (Low Carb)
Keto Grilled Chipotle Chicken Thighs are my newest go-to grilling recipe for the summer. Juicy chicken thighs are prepared in a smoky, flavorful marinade for great flavor, then grilled for the delicious char. Eat them on their own, on a sandwich, salad, or in a burrito bowl.
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High Protein Keto Dinner Recipes
Great options for dinner include simple ingredients such as zucchini noodles, cauliflower rice, sun-dried tomatoes, soy sauce, and fresh herbs for flavor. The best part is many can be made in the slow cooker, providing great options for an easy recipe every night.
Keto Sloppy Joes
A simple recipe for homemade Keto Sloppy Joes that is free of sugar using unsweetened ketchup, veggies, and ground beef that still tastes like the real thing! Ready in 20 minutes for a super simple dinner.
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Keto Pizza Chicken Crust
After 5 years of making this high-protein dinner, I'm finally getting around to sharing my keto pizza with chicken crust with you. Easy to make with just a few simple ingredients and so, so good.
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Bacon Wrapped Chicken Cordon Bleu
An easy and tasty family dinner, Bacon Wrapped Chicken Cordon Bleu. Chicken breast is rolled up with ham, swiss cheese, and covered in bacon for the juiciest, tastiest chicken cordon bleu served with a homemade, ketogenic honey dijon cream sauce.
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Roasted Red Pepper, Spinach, and Mozzarella Stuffed Chicken Breast
The combination of roasted red peppers, mozzarella, and spinach stuffed inside a chicken breast is one that pretty much everyone enjoys. It evokes old school italian flavors, and is bursting with flavor!
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Keto Jalapeno Popper Chicken
Keto Jalapeno Popper Chicken is a low carb casserole that makes everyone happy! Juicy chicken breasts, melty and spicy cheese topping make for a delicious dinner one day and lunch the next.
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Keto Butter Chicken {Low Carb, Ketogenic, THM:S, Grain Free}
30-Minute Keto Butter Chicken is bursting with flavor! Cooks in one pan, and goes well with cauliflower rice or other veggies.
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Keto Cajun Chicken Pasta
Chili's copycat recipe made at home – and Keto! Keto Cajun Chicken Pasta features an amazingly creamy and spicy alfredo sauce, crispy chicken, and 4 keto – friendly noodle options.
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Parmesan Crusted Salmon {Low Carb, Ketogenic, THM:S}
Simple Parmesan Crusted Salmon is a tender, flaky, baked salmon topped with a crust of parmesan and herbs. Simple, flavorful, using no special ingredients. Low Carb, Ketogenic, and a THM:S.
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Keto Bacon Cheeseburger Casserole
Keto Bacon Cheeseburger Casserole is a quick-prep dinner that I love to make ahead, freeze, and reheat for busy days or meal portioning. Made with inexpensive ground beef, eggs, cheese, and a sauce that tastes exactly like a cheeseburger, it's a convenient burger without the bun!
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Keto Steak Tips (Slow Cooker, Low Carb, Ketogenic, Paleo, THM:S, Grain Free}
Need a super simple dinner? Throw these Keto Steak tips in the slow cooker and enjoy a ready to eat dinner in the evening. Steak tips in gravy with carrots, radishes, celery, and onion is a whole meal to itself.
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Keto Chicken Broccoli Cheese Casserole
This Keto Chicken Broccoli Cheese Casserole includes a homemade cheese sauce, flavorful chicken, and delicious broccoli and cauliflower. Kid-friendly and reheats well for lunches throughout the week or as leftovers.
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Keto Sloppy Joes
A simple recipe for homemade Keto Sloppy Joes that is free of sugar using unsweetened ketchup, veggies, and ground beef that still tastes like the real thing! Ready in 20 minutes for a super simple dinner.
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