When following a clean keto diet, it can take some serious creativity to avoid eating the same few dishes on repeat. (Hello again, chicken and veggies!) So, to help you whip up tastier keto meals that are equally nutritious and delicious, we asked two experts to recommend some of the best protein sources for a clean keto diet.
A Quick Breakdown of Clean vs. Dirty Keto
The ketogenic diet focuses on high-fat foods while limiting those that are high in sugar or carbohydrates. The goal is to reach ketosis, a metabolic state in which your body burns fat for fuel instead of carbs. The keto diet can lead to weight loss and might offer other health benefits, including increased insulin sensitivity and improved blood sugar control. (1)
The clean keto diet takes things a step further. It emphasizes nutrient-dense, minimally processed foods, like fatty fish, grass-fed beef, olive oil, and non-starchy vegetables. Meanwhile, highly processed or refined foods — including many “keto-friendly” diet products — are typically off the table. In a nutshell, clean keto can help you reach ketosis while enjoying a variety of healthy foods.
On the dirty keto diet (also called the lazy keto diet), any food that fits within your daily carb allotment is fair game — even fast food and other processed meals. While dirty keto is popular for its convenience and flexibility, it might not be the best option in the long run. Many of these foods that could technically be included in a keto diet — such as low-carb snack foods, sugar-free desserts, or diet sodas — lack important nutrients like fiber, vitamins, and minerals.
6 Top Protein Sources for a Clean Keto Diet
High-quality proteins are a must for any clean keto diet. But what makes a protein high-quality? According to Robert Iafelice, a registered dietitian, functional nutritionist, and expert for Set for Set, high-quality proteins should contain all nine of the essential amino acids in the proportions your body needs. These foods are considered “complete proteins,” meaning that they supply all of the amino acids that your body must obtain from food sources. (2)
“In addition to being complete [proteins], high-quality protein sources should be minimally processed and free from added sugars, unhealthy fats, and artificial additives,” adds Mary Sabat, a registered dietitian nutritionist and ACE certified personal trainer. She explains that it’s best to opt for proteins that also provide other valuable nutrients, such as vitamins, minerals, and heart-healthy fats, and notes that you should check for hidden ingredients that could kick you out of ketosis on a clean keto diet.
So which proteins should you pick? Here are a few of the best sources worth a spot in your regular rotation.
1. Beef
Choosing high-protein animal products like beef might be smart if building muscle is your goal. According to Iafelice, animal proteins have higher amounts of leucine, which triggers muscle protein synthesis (aka muscle growth). (3) Beef is also rich in important nutrients, such as iron, zinc, and B vitamins. (4) Plus, grass-fed varieties can help bump up your intake of healthy fats, including omega-3s. (5) Add ground beef to taco bowls, stews, and skillets, or fire up the grill and enjoy a hearty burger or steak.
2. Eggs
“Eggs are a perfect protein source for a keto diet because they are complete, easily accessible, and versatile,” says Sabat. She recommends choosing pasture-raised eggs if possible, as they have triple the amount of omega-3 fatty acids and are higher in vitamin A, vitamin E, and antioxidants. (6) Beyond omelets and scrambles, eggs also work well in crustless quiches, frittatas, and keto-friendly pizzas or pasta dishes.
3. Fatty Fish
Fatty varieties of fish, such as tuna or salmon, can be a stellar addition to a clean keto diet. “Not only are they a great source of high-quality protein, but they also provide essential omega-3 fatty acids, which have anti-inflammatory properties and are beneficial for heart health,” says Sabat. (7) Let salmon take center stage in your meal and serve alongside a variety of non-starchy vegetables with your favorite keto-friendly sauce. Alternatively, try adding tuna to roll-ups and wraps, whip up some low-carb sushi, or use seafood to give your next salad an easy upgrade.
4. Nuts and Seeds
Nuts and seeds are high in fat and fiber, plus a long list of other important nutrients, including disease-fighting antioxidants. (8) Be sure to stick to high-fiber, low-carb options, such as pecans, chia seeds, and macadamias. Sprinkle a handful over plain yogurt, toss a few into your smoothie, or spread some nut or seed butter onto fresh fruits or veggies for a filling snack.
5. Tofu
Tofu is a versatile, plant-based ingredient that can easily fit into a clean keto diet. Each serving also offers a hearty dose of calcium, manganese, and copper, among many other key nutrients. (9) Consider pairing tofu with other ingredients, such as avocado oil or nut butter, to help dial up the fat content and try adding it to curries, stuffed peppers, or lettuce wraps. You can also mix silken tofu (a type of tofu with a softer consistency) into keto desserts, such as pudding or mousse.
6. Turkey
Low in carbs yet loaded with protein, turkey is a solid option on a ketogenic diet. (10) Much like other types of poultry, it’s super versatile and can be added to everything from skillets and stir-fries to salads, wraps, enchiladas, and casseroles. However, Sabat recommends avoiding breaded or heavily processed varieties, which can significantly increase the amount of carbs and calories in your meal.
Is Too Much Protein Bad for Ketosis?
In general, it’s a good idea not to go overboard on protein while following a ketogenic diet. When you eat more protein than your body needs, some of it is converted into glucose (aka sugar), Sabat says. (11) This can increase your blood sugar and insulin levels and end up blocking ketosis. She recommends sticking to between 0.6 and 1 gram of protein per pound of lean body mass when you’re following the ketogenic diet.
However, as Iafelice points out, getting enough protein in your diet is crucial for maintaining muscle and overall health, so it’s equally important not to skimp. (12) Choosing high-quality sources of protein and enjoying them in moderation as part of a nutritious, well-rounded diet can ensure you meet your needs while still reaching your goals.
Editorial Sources and Fact-Checking
- Batch JT, Lamsal SP, Adkins M, et al. Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus. August 2020.
- Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. StatPearls. March 2023.
- Duan Y, Li F, et al. The Role of Leucine and Its Metabolites in Protein and Energy Metabolism. Amino Acids. January 2016.
- Beef, Grass-Fed, Ground, Raw: FoodData Central. U.S. Department of Agriculture. April 2019.
- Davis H, Magistrali A, Butler G, Stergiadis S. Nutritional Benefits From Fatty Acids in Organic and Grass-Fed Beef. Foods. February 2022.
- Sergin S, Jambunathan V, Garg E, et al. Fatty Acid and Antioxidant Profile of Eggs from Pasture-Raised Hens Fed a Corn- and Soy-Free Diet and Supplemented With Grass-Fed Beef Suet and Liver. Foods. October 2022.
- Calder, PC. Omega-3 Fatty Acids and Inflammatory Processes: From Molecules to Man. Biochemical Society Transactions. September 2017.
- Balakrishna R, Bjørnerud T, Bemanian M, et al. Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Advances in Nutrition. November 2022.
- Tofu, Hard, Prepared With Nigari: FoodData Central. U.S. Department of Agriculture. April 2019.
- Turkey, Ground, Cooked: FoodData Central. U.S. Department of Agriculture. April 2019.
- Chourpiliadis C, Mohiuddin SS. Biochemistry, Gluconeogenesis. StatPearls. June 2023.
- Wu, G. Dietary Protein Intake and Human Health. Food & Function. March 2016.
