Plant-Based Proteins: Best Options for a Keto Diet

No matter your lifestyle – be it full-time veganism, Keto diet-compatibility for meatless Monday, or simply increasing protein consumption without going the whole nine yards on steak – we have put together our list of plant-based foods with high protein and low-carb content to meet all these criteria.

Protein, in addition to fats and carbohydrates, is one of the three macronutrients your body requires in order to function optimally. Think of protein as one of your body’s building blocks; its consumption provides structure to organs, muscles, bones, teeth and hair while aiding production of enzymes, hormones and neurotransmitters.

Protein is comprised of 20 different amino acids. Nine of these essential amino acids must come from food as your body cannot synthesize them on its own.

Animal products contain all nine essential amino acids, making them “complete” protein sources. Only certain plants also possess all nine; others might be missing one or more essential amino acid(s). Therefore, if you opt to forgo animal products altogether, eating an array of plant proteins throughout the day to ensure you get all of what your body requires is essential for its wellbeing.

Figuring Out How Much Protein You Need
A standard Ketogenic diet (SKD) calls for 15-35% of your calories to come from protein; we advise targeting higher end of scale if you’re very active, pregnant or breastfeeding.

In grams, this would look like:

Very active individuals should aim for 1.6 grams of protein per kilogram of body weight (100 grams for a 140-pound person), with moderately active people needing only 1.3 grams per kg (80 grams) while minimally active or inactive individuals can aim for 1 gram per kg (60 grams) – see here for some great plant sources! Here are 10 Keto-Friendly Plant Protein Sources!
Here is our top ten plant-based, low-carb protein sources. Remember that if you choose not to eat animal products, eating different sources will ensure you receive all nine essential amino acids.

1. Soy Soy products are complete proteins, meaning that they contain all nine essential amino acids in quantities comparable to those found in milk proteins. Furthermore, soybeans also boast fiber, potassium and iron benefits for optimal nutrition.

Tempeh (3oz) Protein: 17g
Net Carbs: 3g Use it: Tempeh is made from soybeans that have been fermented and compressed into a block form. This versatile ingredient boasts a deliciously nutty flavor that works great in soups, stir-fries, marinated and barbecued recipes as well as salad toppings!

Firm Tofu (3oz) Protein Content (per 3 oz serving): 8g | Net Carb Content: 1g
Utilise It: Tofu lacks much flavor of its own, so for maximum enjoyment add it to a stir fry, soup or curry dish or even pack into sandwiches using Keto-friendly bread!

Silken tofu (3oz) offers 7g of protein and 1g of net carbohydrates; use as you would firmer tofu. Furthermore, combine it with nutritional yeast (see below) for an delicious plant-based cheese sauce!

Unsweetened soy milk (1 cup): 9g of protein and 1g of net carbs. When selecting soy milk brands with additional B12 vitamin if you don’t eat meat.

Edamame (1/2 cup)
Protein: 9g
Net Carbs: 3 Used To: Edamame are immature soybeans typically purchased either in their pods or frozen and requires either steaming or boiling before being consumed – for added flavour try seasoning it with salt or chilli powder to enhance its flavor!

2. Nuts Nuts provide protein, fiber, healthy fats, B-vitamin, antioxidants and minerals – making them a nutrient-rich food choice! Since high heat can destroy many of their beneficial qualities, purchasing raw nuts is preferable if desired; otherwise roast them yourself at no more than 275degF (140degC) for 15 minutes at maximum to protect the nutrient content.

Peanuts ( 1/4 cup raw ) have 9g of protein.
Net Carbs: 3g USAGE TIP Peanuts can add variety to trail mix, salads and stir-fries by being blended into a satay sauce – use in stir fries or grill vegetables as desired! Peanut butter makes an excellent topping on Keto-friendly toast or smoothies or added as part of baking recipes – just be sure your chosen brand contains only peanuts and salt; alternatively make your own!

Use: Cashews are delicious snacks or ingredients to use in curries and stir fries, but can also be soaked, roasted over low heat and blended into creamy pastes for plant-based cheeses, dips and sauces.

Almonds ( 1/4 cup raw)
Protein: 8g | Net Carbs: 3g
Use It: Almond flour is an indispensable tool in Keto-friendly baking – from pancakes and cookies to crackers and cakes! Incorporating almonds or almond butter in everything from curries to soup is another delicious treat that you shouldn’t pass up!

3. Seeds
   Seeds are an excellent source of protein, fiber, and omega-3 fatty acids.

Sacha inchi seeds (1/4 cup) offer 8 grams of protein and zero net carbohydrates, providing an extra protein boost when blended with smoothies or added as whole seeds to dishes or meals. You can buy these seeds whole or ground into powder for use like nuts or seeds; use either form directly.

Pumpkin seeds ( 1/4 cup raw) offer 9g of protein and only 2g in net carbohydrates for consumption. Utilisation: Pumpkin seeds can be enjoyed as snacks, added to trail mix, baked into bread or crackers, blended into bliss balls or sprinkled onto salads or soup.

Hemp Seeds (2 Tbsp Hulled)
Protein: 6G
Net Carbs: 1G
Use it: Hemp seeds are an excellent source of complete proteins that can add texture and nutrition to salads, Buddha bowls, baking, low-carb oatmeal-style cereal or smoothies.

Chia seeds (2 tablespoons): Protein:3g Net Carbs: 2g Utilise it: Chia seeds are another complete source of protein and form a gel when exposed to moisture, making them great for creating sugar-free berry jam, pudding or thickening smoothies.

4. Spirulina
   Spirulina is an abundance of iron, magnesium, manganese and B-vitamin content as well as compounds and antioxidants which may help manage blood sugar, reduce inflammation and strengthen immunity.

Spirulina (1 teaspoon dried)
Protein Content (4.3g), Net Carb Content (1g). Use It: Spirulina is commonly sold dried and ground into powder form for easier use in smoothies, juice, water or sprinkled over salads and salted nuts.

Nutritional yeast is an excellent source of complete proteins, usually sold in yellow flakes with added B-vitamin supplements.

Nutritional yeast (1 tablespoon) offers 3g of protein and 1 gram of net carbohydrates, making it perfect for creating plant-based cheeses and sauces.

6. Protein-Rich Vegetables Don’t neglect green vegetables when considering your daily protein needs; many green veggies contain an impressive amount of this nutrient.

Broccoli (1 cup cooked) provides 4g of protein and 6g of net carbohydrates; perfect for salads, low-carb hummus or adding flavor to vegetable-based soups!

1 cup of cooked kale contains 3g of protein and only one gram of net carbohydrates, making it suitable for snacks, salads and side dishes.

Spinach (1/2 cup cooked) contains 3g of protein and only one gram of net carbohydrates, making it suitable for salads, sides or soups.

Asparagus (1 cup cooked) provides 2g of protein and 2g of net carbohydrates; these nutrients may be used as dipping tools or added as a side dish when cooked or breaded for additional texture and taste.

7. Seitan | FoodNetWorthy
   Seitan is made of wheat gluten and has the consistency and texture of meat when cooked, but when consumed along with soy sauce it becomes a complete protein source.

Seitan (3oz) Protein: 22g Net Carbs: 6g Using Seitan: Seitan can be cooked many ways, from frying and sauteeing it directly, to adding it into stir fries, curries or sandwiches – especially those who may have celiac disease or are sensitive to gluten. Just bear in mind that its ingredients include wheat gluten.

8. Mushrooms
   Mushrooms are one of the richest vegetarian sources of vitamin D and B vitamins as well as copper.

Cooked mushrooms (1/2 cup) offer 2g of protein.
Net Carbs: 2g How Can It Be Used: Mushrooms’ meaty texture makes them excellent animal protein replacements in dishes such as ragu sauces, stir fries, curries or burgers. Grilling or roasting them with herbs and plant-based butter adds additional flavor. They’re even tasty added into cashew cream sauce for breakfast consumption!

9. Tahini
   Tahini, made of ground sesame seeds, is an excellent source of vitamin B1, copper, calcium and selenium.

Tahini paste (2 tablespoons) Protein: 5g Net Carbs: 4g
Use it: Most people know tahini as the staple ingredient in hummus, but it also makes an amazing dressing for salads or vegetables! Plus it can even be used like peanut butter when baking and cooking!

10. Lupini Beans Most beans are off limits when following Keto diets; however, depending on your goals lupini beans could be worth considering as they contain more protein while having lower levels of carbohydrates than other beans.

Lupini Beans (1 cup) (Protein: 25g; Net Carbs: 11g); For Use: Lupini beans should be soaked and boiled prior to consumption, available either canned, dried, or ground into flour form.

Plant Proteins You May Want to Avoid

Numerous plant-based protein sources do not fit well into a keto or low-carb lifestyle, including staples like rice and beans (a complete source of protein) which contain 44g of net carbs per cup; canned or dried beans, chickpeas and lentils contain decent amounts of protein but contain 13-15g net carbs in half-cup servings; while one cup of quinoa provides 9g complete protein but 35g net carbs; these may require careful planning in order to incorporate into a low-carb lifestyle; you could limit yourself by only eating small portions.

When purchasing plant-based “meat” products such as sausages or burger patties, always thoroughly review their ingredients. Not only are many high in carbohydrates but many also come prepackaged with additives, preservatives and fillers that could harm your body.

Supplement with Protein Powder
Achieve daily protein needs can be challenging when eating plant-based. Supplementing with high-quality protein powder in smoothies or baked goods is one way to give yourself an extra boost and meet daily requirements.

Prior to purchasing, it’s wise to read the label thoroughly – search for a protein powder with complete protein sources and minimal additives or sugar content.

Conclusion
Eating Keto makes it possible to consume enough plant-based proteins; however, planning is necessary to ensure you’re receiving all essential amino acids needed.

As a general guideline, consume an array of high-quality proteins throughout the day – and consider taking protein powder supplements if needed. If you need extra assistance or guidance with meal tracking, use Carb Manager app to keep tabs on what you eat – this way your body gets all its essential nutrition needs met!