Top 8 easiest keto proteins to cook

4 minute read • June 22, 2022
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Looking for quick dinner recipes-that-are-so-simple-they-aren’t-really-recipes? Here are some of my favorite keto proteins and how to cook them.

1. Eggs

cooking an egg

Fry, scramble, boil, bake..even microwave them. It really doesn’t get any easier than eggs and their macros are crazy keto friendly too. For the best scrambled eggs, crack two or three large eggs into a bowl and beat them with a fork until the whites and yolks are completely mixed.

Place a small non-stick skillet over medium-low heat, add two generous pats of butter, the eggs, some salt and pepper, then gently stir the eggs in the pan until they start to form large curds. Turn the heat off and let the residual heat of the pan cook the eggs until they are just set.

And there you go—delicious restaurant-worthy scrambled eggs with next to no effort.

2. Bacon

cooking bacon

There’s a reason it’s a keto favorite. Spread bacon on a rimmed sheet tray lined with tin foil and bake in a 350℉ oven until crispy (about 15-20 minutes, depending on the cut of the bacon). Try beef bacon, lamb bacon, and duck bacon for variety.

3. Tofu

tofu in a bowl

A low carb, traditional source of vegetarian protein that cooks as fast as an egg and can be used in almost as many preparations. Firm tofu can be used in stir fries, soups, stews, sandwiches, salads, and casseroles. Silken tofu can be used in quiche, soups, desserts, breakfast bakes, smoothies, and more.

To make a quick protein for any meal, squeeze extra water out of a cube of firm tofu, slice into pieces and fry in avocado oil in a hot skillet until golden (about three minutes). Add a dash of coconut aminos, and a couple drops of hot sauce to the pan and cook until the seasoning is absorbed. Serve immediately or store in the fridge for later meals.

4. Lamb Chops

cooked lamb chops

Lamb chops can be a kitchen staple for quick meals that are full of flavor, nutritious, and easy to cook. Look for loin chops (which look like mini t-bone steaks) and rib chops for the quickest, easiest, tastiest results. Season lamb chops with salt and pepper and cook in a heavy bottom skillet over medium heat with just enough oil just to cover the bottom of the pan.

If the chops have a layer of fat along the outside edge, turn them on their side so the fat can brown in the pan. Cook until they feel firm to the touch and register an internal temperature of 150℉ for medium doneness. Let rest for five minutes before serving. They will reach 160℉ as they finish cooking out of the pan.

5. Sausage

sausage

A convenient, versatile protein that comes in tons of varieties. Look for quality sausage that doesn’t contain too many starchy fillers or sugars. To cook fresh sausage, prick the casings (if applicable) all over with a fork. Place the sausages in a large skillet with enough water or stock to almost cover them. Bring the pan to a simmer and cover with a tight-fitting lid.

When the sausages have released some fat, and they are almost fully cooked, remove the lid and let the liquid evaporate. The sausage will brown in its own fat and stay juicy.

6. Salmon

salmon on cutting board

Full of healthy fat and protein, salmon is versatile and so easy to cook. It’s great to cook in small portions and usually takes less than 20 minutes to get on the table. Season salmon as desired (lemon-pepper is a great, classic choice) and bake skin side up on an oiled tray in an oven at 350℉ or in an air fryer until skin is crispy and the flesh is starting to flake apart easily and looks just barely opaque.

7. Chuck roast

chuck roast

This beef cut may seem daunting, but it is one of the easiest cuts to cook with the most delicious results. The fat to protein ratio is great for keto, the cut is still reasonably economical, and the leftovers can be used in all kinds of dishes. Look for a cut of chuck with plenty of marbling.

Brown the roast in a heavy bottom pot, like a Dutch oven, season with salt and pepper, cover the roast with beef stock and bring to a simmer. Turn the heat to the lowest setting and allow the roast to cook gently until it is tender enough to cut with a fork (about 2-3 hours).

8. Keto Chow

woman using Taco Keto Chow

Keto Chow, a keto protein powder with 1/3 of your daily recommended nutrients, can actually be used in a variety of different recipes! Easily get more protein in your diet by adding Keto Chow to fried chicken, coconut macaroons, flatbread and more!

Not up for any cooking at all? Simply add a serving of our keto protein powder, your choice of fat, and around two cups of water into a BlenderBottle®.

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