Keto Friendly Protein Rich Alternatives – Post-Workout and Breakfast

Protein Pancakes


I don’t want to go into debating the ability to build muscle under prolonged ketosis. It is possible and it works for me, at least. It may not be easier to start becoming keto-adapted and that’s why most of the folks quit and then say it’s not possible.

Anyway, if you find yourself not meeting your daily protein requirements, which is least likely as many people eat high-fat-low-carb and very high protein (making ketosis impossible to reach), then here are two simple high-protein meals. I sometimes have them in the morning on the days when I do weight lifting or some HIIT session, but I usually train in a fasted state.

In terms of daily protein requirements, the general guidelines say that to be in maintenance mode you would consume 0.8 to 1g of protein per kg of bodyweight. If you’re shooting for ketosis, and want to be in maintenance mode, then your daily protein intake could be 25 – 30% of the total caloric intake. For me it’s less.

Some folks can go up to 2g per day or even more. This is dependent on the muscle mass, the quality of the protein, your gut’s ability to absorb it, and several other factors. I experienced with 2g of protein per kg of body weight and I have not been kicked out of ketosis. However, I suspect that if you truly adapt to a ketotic state (strict ketosis for more 12-18 months), your muscles will efficiently use ketones, making carbs and protein requirements lower.

Muscle building is dependent on other factors too, such as the type of workout you’re doing, as well as the resting you allow between workouts. This is a highly debatable subject and it does not make the purpose of this short post.

Protein Mousse

I’ve talked about a similar recipe in a previous blog post. However, this one does not include blender and strawberries 🙂


1 serving (27g) of whey isolate (protein powder)

100g full fat yoghurt

1 tsp unsweetened cocoa powder

1 tsp raw potato starch

2 tsp of unsweetened coconut flakes

Protein Mousse Ingredients

I usually mix all dry ingredients and then I add the yoghurt and mix everything together until I get the pasty blend.

Why potato starch? I use it to feed the gut bacteria, it doesn’t impact my ketosis, and it’s best used without changing its temperature. So, to get most of the benefits of potato starch, do not heat it.

This is the end result.

Protein Mousse End Result

It yields approximately 210 kcals (discounting the potato starch), ~6.5g of net carbs, and ~25g of protein. If you think this will kick you out of ketosis then add 1 tsp of MCT oil. It will then yield ~250 kcals

Protein Pancakes

This is something that I recently discovered. I could eat them every morning and they would keep hunger away for at least 6-7 hours. Though, due to keto-adaptation I don’t feel hungry either. They are very easy to make and it takes ridiculously little time to prepare them.


30-35 ml unsweetened coconut milk (the one that I use is made of 200ml coconut cream on top of which I add 500ml of water and then I blend them – this is how I get the 0 carb coconut milk).

2 medium sized eggs (100g total)

1 serving (27g) of whey isolate (protein powder)

You can additionally have coconut flakes or coconut flour (1 table spoon) in the mix, but I prefer not to.

Protein Pancakes 1 - Ingredients

I first mix the liquid ingredients (eggs + coconut milk), then I add the whey powder and I mixed them until I everything is homogenized (may be tricky). You can just throw everything in the blender and let it do the magic for you. But, I like doing it the old fashion.

Additional possible ingredients: lemon extract, lemon juice, stevia, cocoa, and whatever your imagination can spill out.

I usually cook them in 1 tablespoon of coconut oil. They should be ready in 3-4 minutes.

You can add a few raspberries or some other berries on the side. For further enhanced flavor you can add some whipped cream. I usually eat them as they are, but for the sake of posting appealing photos, I added some raspberries too.

Here are the steps.

Protein Pancakes 2

Protein Pancakes 3

Protein Pancakes 4

Protein Pancakes 5

Protein Pancakes 6

Protein Pancakes 7

This recipe yields approximately ~330kcals (considering the coconut oil too) and it has ~2.5g of net carbs (disregarding the berries). It yields ~35g of protein.

What do you think?

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