These chewy chocolate chip protein cookies are a delicious keto dessert — and a great way to add extra protein to your diet, without relying on plain whey protein powder all the time.

This protein cookie recipe is packed with healthy fats and grass-fed protein. It’s also low-carb, sugar-free, gluten-free, and satisfyingly chewy. Each cookie has 4 grams of protein and is packed with nutrients. You can also eat the high-protein cookie dough on its own.

The main ingredients in these chocolate chip cookies are:

• Perfect Keto Unflavored Whey Protein
• Coconut flour
• Sugar-free chocolate chips

Baking Soda or Baking Powder: Which Is Best for Protein Cookies?

Lots of cookie recipes use baking soda, but this one calls for baking powder. What’s the difference?

Both are chemical leaveners, meaning they cause your cookies to rise.

Baking soda and baking powder make your cookies lighter and more airy by producing carbon dioxide as they heat up. The bubbles of carbon dioxide create little pockets of air in your cookies, improving texture and preventing the cookies from being too dense or dry.

While both baking soda and baking powder are leaveners, there’s a crucial difference between them. Baking soda requires an acid to activate the chemical reaction that releases carbon dioxide. Usually, in baking, sugar is the acid that activates baking soda — often brown sugar or honey.

Baking powder, on the other hand, already has an acid mixed in. All it needs is a liquid, followed by exposure to heat, and it will activate, aerating your batter and making it deliciously light.

Because these protein cookies are sugar-free, you don’t have an acid that will activate the baking soda. Instead, you need to use baking powder.

Low-Carb Protein Cookie Recipe Add-Ins

These protein cookies are an excellent base for more flavors and add-ins. You can dress them up with extra ingredients, including:

• More peanut butter, to make peanut butter chocolate chip cookies (or almond butter, pistachio butter, pecan butter, etc.).
• Buttercream or cream cheese frosting. Just whip either butter or cream cheese with powdered monk fruit or erythritol and add a splash of vanilla extract.
• Low-carb chocolate bars. If you prefer a chocolate chunk cookie with lots of delicious, irregularly-shaped pieces of chocolate, swap the chocolate chips for a keto-friendly chocolate bar instead. Just break the chocolate bar up while it’s still in the package (so the pieces don’t fly everywhere) and sprinkle the chunks into the batter. Lily’s makes excellent keto-approved chocolate bars that are sweetened with stevia. They’re available at most health food stores. 
• Chocolate whey and chocolate powder. Turn these into double chocolate protein cookies by swapping the unflavored whey protein for chocolate whey protein powder and adding in 2 tbsp of cocoa powder.

How to Store and Freeze Protein Cookies

• To store: keep the cookies in an airtight container for up to five days.
• To freeze: put the cookies in a plastic bag, push as much of the air out as possible, and keep them in the freezer for up to three months. Thaw the cookies by leaving them out at room temperature for an hour; don’t microwave them, as it will ruin the texture and dry them out.

How to Make Vegan Protein Cookies

It’s effortless to turn this keto recipe into a vegan one. Use coconut oil instead of butter and almond milk instead of cow milk to make it dairy-free.

Another possible healthy swap is to use applesauce instead of oil. Just be careful that the applesauce you choose is low in sugar. You’ll also want to use vegan protein powder instead of whey protein.

Make Easy Protein Bars

Who said these have to be cookies? This recipe also makes great protein bars.

After you make your dough, instead of dividing it up and spooning it onto a cookie sheet, spread the dough out in a single layer of a 9×13 baking pan greased with butter or coconut oil.. After the dough bakes completely (about 20 minutes), cut it up into bars and store them in an airtight container.

This protein cookie recipe is versatile. Mix things up and make it your own.

All you need are a few simple ingredients and a mixing bowl to create your new favorite protein cookies.

3 Health Benefits of Chocolate Chip Protein Cookies

Feel good about eating these keto protein cookies. They’re especially satiating, anti-inflammatory, and good for your muscles.

#1: Extra Satiating

Protein is the most satiating macronutrient, meaning it fills you up more than fat or carbs[*].

Higher-protein diets are great for weight loss[*] because they make it easier to stay in a calorie deficit without feeling hungry.

Keto does this too — ketosis suppresses ghrelin, your body’s main hunger hormone, which makes your experience of hunger less pressing[*].

A high-protein snack (like this cookie) in the context of a keto diet is a great way to stay full and sustainably lose weight long-term.

#2: Fights Inflammation

Many chronic diseases are the result of too much inflammation in your body. Managing inflammatory pathways is vital to keeping your body happy and healthy.

Egg yolks are a rich source of carotenoids, specifically the carotenoids lutein and zeaxanthin[*].

These compounds are responsible for the brilliant yellow-orange color of egg yolks and have a host of health benefits, including their role as an anti-inflammatory.

Lutein is a potent anti-inflammatory compound that some researchers think should be considered as an inherent part of treating cardiovascular disease[*].

Monk fruit is a natural sweetener often used in sugar-free recipes and low-carb products. A compound in monk fruit, mogroside, has been studied for its myriad health benefits. This includes anti-diabetic and anti-cancer properties[*][*].

One mice model found that mogroside was able to decrease inflammation in mice with ear edema (swelling). The researchers suggest that mogroside’s beneficial effect on cancer and diabetes may come from its anti-inflammatory properties[*].

#3: Muscle Growth

Whether you’re trying to gain muscle, lose fat, or just fit into your jeans more comfortably, increasing your muscle mass is an integral part of staying healthy.

Protein is an essential piece to the muscle growth puzzle, especially branched-chain amino acids (BCAAs). There are nine total essential amino acids, and three of them have “branched-chain” chemical structures — leucine, isoleucine, and valine.

BCAAs are well-known in the fitness and bodybuilding world for their ability to stimulate muscle growth. They can activate muscle synthesis following exercise by turning on specific enzymes[*].

Of the three BCAAs, leucine is the most potent protein-muscle synthesis amino acid. Its effect is likely due to the upregulation of specific gene pathways, which increase the rate of muscle growth[*].

Snacking on these protein cookies instead of a lower-protein version can help you hit your muscle gain goals in the gym.

If you’re looking for already-made keto cookies with cleaner ingredients, opt for Perfect Keto Cookies, which also contain a serving of grass-fed collagen and only 4 net carbs per serving.

Chocolate Chip Protein Cookies

These gluten-free, keto-friendly, chocolate chip protein cookies are ready in just half an hour.

• Author: Corina Nielsen
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 12 cookies

Ingredients

• 2 scoops Perfect Keto Unflavored Whey Protein
• 1/3 cup coconut flour
• ¾ teaspoon baking powder
• ½ teaspoon xanthan gum
• ¼ tsp salt (sea salt or Himalayan salt are good options)
• 1/4 cup peanut butter powder
• 2 tablespoons softened coconut oil 
• 1 tbsp unsalted butter
• 2 tablespoons peanut butter
• 1 large egg
• ¼ cup unsweetened milk of choice
• 1 tsp vanilla extract
• ¼ cup monk fruit sweetener or stevia
• ⅓ cup sugar-free chocolate chips

Instructions

1. Preheat oven to 350°F and line a baking sheet with parchment paper. Set aside.
2. Add dry ingredients to a small bowl (whey, coconut flour, baking powder, xanthan gum, peanut butter powder, and salt). Whisk well to combine.
3. Add coconut oil, butter, and sweetener to a large bowl or stand mixer. Mix well until light and fluffy. Add egg, vanilla extract, peanut butter, and milk. Whisk well.
4. Slowly add dry ingredients to wet ingredients. Mix well until dough forms.
5. Stir in chocolate chips.
6. Portion and divide dough using a small cookie scoop. Place on baking sheet.
7. Bake for 20-22 minutes until the bottoms of the cookies are lightly golden brown.
8. Remove from oven and let cool slightly before serving.

Nutrition

• Serving Size: 1 cookie
• Calories: 60
• Fat: 4g
• Carbohydrates: 5g (4g net)
• Fiber: 1g
• Protein: 4g

Keywords: protein cookies

Protein shakes are all over grocery store shelves, from protein powders to ready-made protein smoothies. But what about a keto protein shake?

There are some major problems when looking for high-protein meal replacements. They often contain massive amounts of sugar, artificial sweeteners, and fillers that spike your blood sugar and trigger midday cravings.

Low-carb protein powders and sugar-free ingredients are tough to find. Finding a protein powder that tastes good, is high-quality, and fits into your ketogenic diet is even harder.

So how can you make your protein smoothies keto-friendly? It involves more than just making them high-fat and zero-carb.

This creamy, low-carb, keto protein shake is:

• Silky smooth
• Creamy
• Decadent
• Filling
• Gluten-free

The main ingredients in this coconut-chocolate protein shake are:

• Perfect Keto Nut Butter
• Perfect Keto Chocolate Whey Protein Isolate
• Coconut milk
• Cocoa powder and nibs

Optional additions to your shake may include:

• Chia seeds
• Coconut flakes
• Almond butter
• Collagen protein 
• Low-carb vanilla extract

Why a Keto Protein Shake?

Protein is essential for muscle and tissue growth, repair, and maintenance. It can even aid in weight loss by helping you feel full for hours until your next meal.

Protein smoothies can offer anywhere from 10 to 30 grams of protein in an easy-to-drink package, which is especially important when you’re on the go. They’re also a great substitute if you simply don’t feel like eating meat or eggs at every meal.

But protein content isn’t the only thing to think about when you’re drinking your calories. Here are some other things to keep in mind:

• Your source of protein. Whey protein — especially grass-fed whey protein isolate — is the most bioavailable form of protein powder[*]. If you’re allergic or sensitive to whey, use a beef protein isolate. The most important thing when it comes to protein shakes is bioavailability. This means you want your body to be able to break down and absorb as many amino acids from protein as possible.
• Sugar and carbs are sneaky. Even low-sugar fruits like blueberries can increase the carb count, so be cautious of fruit in your protein shakes.
• Inflammatory ingredients. Ingredients like peanut butter, fillers, and so-called “natural flavors” may not increase carbs in your low-carb smoothies, but they might promote inflammation and may kick you out of ketosis.
• Healthy fats. Make sure you’re adding healthy fats like coconut oil and avocado.

The good news is you won’t have to worry about these issues when you’re making this specially crafted creamy keto shake. It contains everything you need for an energy and brain boost — with none of the blood-sugar spiking ingredients.

Keto Protein Shake Benefits

Besides its convenience and great taste, this keto protein shake offers a number of health benefits.

#1: Pre- and Post-Workout Support

Whey protein is a highly bioavailable source of protein that fits well into your low-carb diet.

Whey protein not only helps to build and maintain muscle mass, but it also helps in post-workout recovery. Whey is one of the most studied supplements for muscle building. It may even help you achieve the body composition you work so hard for[*].

This is possible thanks to its full spectrum of amino acids, including branched-chain amino acids (BCAAs), which researchers have found may even reduce the risks of age-related muscle loss[*].

Coconut milk contains critical fatty acids and minerals like magnesium, potassium, and calcium. These are the same minerals you excrete when you sweat, so it’s important to replenish them post-workout[*].

Coconut also contains medium-chain triglyceride fats (MCTs) that provide your body with plenty of easy energy to boost your workout.

You may not think of chocolate protein powder when you think of increasing your physical performance, but you should. Cacao is packed with magnesium, which is great for muscle, nerve, and cardiac health, and overall physical performance[*][*][*].

#2: Weight Management

Whey protein and whey isolate are a great way to up your protein intake, which will help you feel full and satiated for longer. Its amino acid content may even help to promote weight loss, without compromising muscle loss[*].

Coconut is loaded with MCTs that your body can easily break down and turn into ketones. The more ketones your body gets, the faster it will get into ketosis, which helps to curb cravings and aids in fat loss[*][*].

Studies show that nuts like almonds and macadamia nuts may promote weight loss and improve metabolic health. In general, people who eat nuts tend to be leaner and have a lower risk of heart disease than those who don’t[*][*].

#3: Improves Digestion and Gut Health

Whey protein is being studied not just for its effects on muscle protein synthesis, but also for its contribution to gut health.

Whey may encourage the development of anti-inflammatory molecules, which in turn can help fight gut irritations and diseases like IBD, Crohn’s, and ulcerative colitis. It’s being studied as a therapy to help repair and maintain the tight junctions in your gut lining, which is responsible for nutrient absorption[*][*].

MCTs in Perfect Keto Nut Butter or MCT oil may positively impact your gut microbiome, while coconut milk contains gut-friendly MCTs as well as electrolyte minerals that nourish gut health[*].

Cocoa can also act as a prebiotic in your gut, making it great for keeping your gut microbes diverse and healthy[*].

Chocolatey, Keto, and Sugar-Free

This creamy shake is the perfect low-carb breakfast, especially for busy mornings. With just a few ingredients, you won’t have to worry about prep time or clean-up.

It’s also likely you already have most of these low-carb, keto ingredients in your pantry.

Prep all your ingredients ahead of time for an even faster on-the-go meal.

Add some frozen strawberries for a keto-friendly chocolate strawberry smoothie or try this delicious, vegan veggie-packed green smoothie.

Keto Shakes: Easy, Quick, and Delicious

If you find yourself going for the same keto-friendly breakfast recipes every day, protein shakes are a great way to switch things up. They’ll not only save you time in the morning, but they’re also extremely versatile and allow endless combinations of ingredients and flavors.

Shakes are also one of the easiest ways to consume your keto supplements, like exogenous ketones or your favorite keto-friendly protein powders.

If you’re looking for some of the tastiest and best low-carb smoothies for your keto diet, consider some of these Perfect Keto concoctions to add to your recipe repertoire:

• Creamy Chocolate Nut Smoothie Bowl
• Brain Boosting Triple Chocolate Breakfast Smoothie
• MCT Oil Powder Cinnamon Smoothie

Best Keto Protein Shake

Enjoy this creamy, decadent meal that’s ready in 5 minutes and contains just 4 net carbs per serving.

• Author: Corina Nielsen
• Total Time: 5 minutes
• Yield: 1 shake

Ingredients

• 1 cup unsweetened almond milk
• 1/4 cup full-fat coconut milk or organic heavy cream
• 1 scoop Perfect Keto Chocolate Whey Protein powder
• 2 teaspoons cacao powder
• 8–10 drops liquid stevia to taste
• 1 teaspoon Perfect Keto Nut Butter or almond butter
• 3–4 ice cubes
• 1 tablespoon cacao nibs (optional)
• 2 tablespoons whipped cream (optional)

Instructions

1. Add all ingredients to a high-speed blender, blending on high until smooth.
2. Top with Perfect Keto Nut Butter or almond butter, cacao nibs, coconut flakes, or nuts if desired.

Nutrition

• Serving Size: 1 shake
• Calories: 273
• Fat: 20g
• Carbohydrates: 4g
• Fiber: 1g
• Protein: 17g

Keywords: Low Carb Protein Shake

There’s nothing quite like some fresh blueberry pancakes on a Sunday morning. These keto-friendly, gluten-free pancakes are the perfect healthy breakfast disguised as a treat.

Loaded with protein, antioxidants, and blood sugar-regulating ingredients — they’ll fill you up and keep you going.

If you want to get really crazy, you can add some lemon juice and make lemon blueberry pancakes — perfectly zesty and sweet.

These protein pancakes are:

• Satisfying
• Delicious
• Comforting
• Sweet

The main ingredients in this pancake recipe are:

• Perfect Keto Vanilla Whey Protein Powder
• Monk fruit
• Almond flour

Optional additional ingredients:

• Lakanto maple syrup
• Vanilla extract
• Almond butter

3 Health Benefits of Blueberry Protein Pancakes

#1: Supports Muscle Growth

The vanilla protein powder in this recipe does much more than add flavor.

When you hit the gym more often than not, you’ll see people chugging down their whey protein shakes. While there are a lot of fads out there when it comes to food, whey protein for muscle growth is anything but a flash in the pan.

Whey protein is an excellent source of amino acids. Specifically, it contains branched-chain amino acids (BCAA), which are responsible for the growth of your muscles.

Of the three BCAAs, leucine definitely takes the cake when it comes to building strong muscles. When you consume leucine, it up-regulates genes for protein synthesis, resulting in larger and stronger muscles [*].

#2: Balances Blood Sugar

A typical pancake breakfast will leave your blood sugar in shambles. If you’re spinning from the sugar overload (depending on your toppings of choice) then you’ll be crashing from the downfall of your blood sugar.

These keto pancakes, however, are another story altogether.

Each ingredient in these pancakes is specifically chosen to help support not only your blood sugar but your keto diet as well. Using almond flour as the base instead of wheat flour supplies you with fat and protein, as well as micronutrients that can support your blood sugar.

One nutrient, in particular, magnesium, has been found in studies to support blood sugar in people with type 2 diabetes.

In fact, when people with diabetes supplement with magnesium they see significant reductions in their blood sugar levels, specifically by improving their body’s sensitivity to insulin[*][*].

#3: Rich In Antioxidants

Antioxidants are your body’s natural defense against oxidative stress. While oxidative stress occurs naturally in your body, without the checks and balances of antioxidants, it can become quite harmful.

This recipe is loaded with sources of antioxidants.

Monk fruit not only imparts a sweet flavor to replace sugar, but it also has antioxidant activity in your body. Although further research is required for a better understanding, it appears that monk fruit may assist in oxidative stress related to glucose metabolism specifically[*][*].

Another source of antioxidants in this recipe is the almond flour, which is rich in vitamin E. Vitamin E works specifically as a fat-soluble antioxidant to protect the membranes (the outside barrier) of your cells[*].

And perhaps one of the most famous antioxidant foods of all, blueberries, contribute their phenolic antioxidants known for rich anthocyanin content. In fact, blueberries are so rich in antioxidants they’re even considered a functional food ingredient [*].

Blueberry Protein Pancakes

When it comes to the keto diet, breakfast recipes are definitely the most fun. Keeping breakfast high-protein is important for any diet, but especially if you want to be a fat-burner.

These delicious, low-carb blueberry pancakes make the perfect weekend breakfast treat. While there are tons of healthy pancake recipes out there — most end up being high carb in the end.

But not this pancake batter — loaded with fat, protein, and antioxidants — this will be your new favorite protein pancake recipe.

Fluffy Blueberry Protein Pancakes

Healthy breakfast recipes like these blueberry protein pancakes made with protein powder are the cornerstone of the keto diet. Top with sugar-free maple syrup 

• Author: Corina Nielsen
• Total Time: 10 minutes
• Yield: 6 pancakes

Ingredients

• ¾ cup almond flour
• 2 tablespoon coconut flour
• 2 scoops Perfect Keto Vanilla Whey Protein Powder
• ¾ teaspoon baking powder
• 1 tablespoon Lanktano or stevia sweetener
• 2 eggs
• ½  cup unsweetened milk of choice
• ½ cup blueberries

Instructions

1. Add all ingredients (EXCEPT blueberries) to a high-speed blender or large bowl.  Mix until smooth. Let sit for 2-3 minutes. Stir in blueberries.
2. Heat a large skillet or pan under low-medium heat.  Coat with nonstick spray or butter.
3. Divide and pour batter onto the pan. Cook for 2-3 minutes per side until golden brown.

Nutrition

• Serving Size: 1 pancake
• Calories: 107
• Fat: 7g
• Carbohydrates: 6g
• Fiber: 3g
• Protein: 6g

Keywords: blueberry protein pancakes

Seriously craving bread? You’re not alone.

Because a ketogenic diet means eating fewer carbs, it’s likely you waved a solemn, heartfelt goodbye to your favorite carb-laden foods including bread.

Well, now you can eat bread again.

While low-carb bread might sound like an oxymoron, that’s exactly what this recipe is for. Fluffy and delicious, this cloud bread — sometimes referred to as oopsie bread — contains only .4 grams of carbs, making it the perfect substitute for your favorite burger or sandwich.

Not only is cloud bread keto-friendly, but it’s loaded with fats and protein — where the bulk of your calories should come from. With only four ingredients and a cook time of just half an hour, this is a great recipe for anyone on a low-carb diet.

Plus, this keto bread has quite a few health benefits, from protein, healthy fats, and plenty of other nutrients. Best yet, it helps fight carb cravings, allowing you to enjoy a beloved food while staying in ketosis.

Whether it’s your first time or tenth time making this bread-like creation, this easy recipe is going to be one of your favorites. And it doesn’t have any flour — not even almond flour. It’s just an egg white mixture that you bake.

Benefits of Cloud Bread

• Contains less than a gram of net carbohydrates
• Loaded with healthy saturated fats
• Doesn’t need a sweetener
• Great substitute for foods you would otherwise have to skip
• Naturally gluten-free

Another benefit: it’s incredibly easy to make. You’ll just need three large eggs, cream cheese softened at room temperature, cream of tartar, salt, parchment paper, and a baking sheet. Cloud bread takes just 10 minutes prep time and 30 minutes in the oven, for a total time of 40 minutes.

Cloud Bread Contains Less Than a Gram of Net Carbs

Not only is this bread light, airy, and perfectly delicious, but it has less than half a gram of net carbohydrates. To stay in ketosis, most people average 20-50 grams of net carbs per day. With a single slice of white bread weighing in at 20 grams of carbs, this usually means saying goodbye to your favorite hoagie.

Even though this cloud bread isn’t completely carb-free, it’s pretty close.

More than half the calories of each slice come from fat. Protein makes up around 40% of its total calories, and carbs less than 10%.

While you will need to test your ketone levels to know your personal formula for getting into ketosis, a good rule of thumb is 60% fat and 35% protein, with total carbohydrates somewhere around 5%.

Cloud Bread Is Loaded With Healthy Saturated Fats

The keto cloud bread secret is separating the egg yolks from the egg whites. When you whip the egg whites at high speed, a stiff peak forms much like a meringue — giving it a cloud-light texture when baked.

Meanwhile, combining cream cheese with the egg yolk mixture is what gives cloud bread such a healthy dose of saturated fats.

Once considered unhealthy, the right kinds of saturated fats are now linked to reversing and potentially preventing certain chronic diseases, as well as improving overall heart health[*].

While saturated fats were previously linked to higher cholesterol levels and risk of heart disease, recent research reveals that these studies were deeply flawed[*]. In fact, after the infamous Seven Countries Study of the 1970s[*] — inadvertently leading to the American Heart Association’s vilification of saturated fats — American consumption of all types of fat dropped 25%. Meanwhile, obesity in America doubled in the same time period.

Something didn’t add up.

Today, the idea that sugar and carbs — not fat — are what cause inflammation, hormone imbalance, and obesity. Cutting carbs and increasing your healthy fat intake can actually lead to a healthy heart, among other health benefits.

Top sources of saturated fats include butter, grass-fed red meat, coconut oil, eggs, palm oil, and cocoa butter.

Cloud Bread Doesn’t Need a Sweetener

One common misconception about cloud bread is that you need to sweeten it with a sugar substitute, such as stevia or honey. Some discredit cloud bread for this very reason, arguing “sugar is sugar” and people would be better off eating the real thing.

But it’s cream cheese, not sweetener, that gives cloud bread its tasty flavor. You’ll notice in this recipe that there’s no sweetener in sight. Other recipe variations might call for sour cream, Greek yogurt, or cottage cheese in lieu of cream cheese, or baking powder instead of cream of tartar. However you choose to prepare it, the additional sweetener is completely optional, and never necessary.

If you do choose to add a sweetener — you might consider cloud bread as a low-carb dessert, like shortbread — be sure to use a keto-friendly sweetener. Ideally, choose a sweetener that has a smaller impact on blood sugar, such as stevia or monk fruit.

It Takes Less Than an Hour to Make

One of the best things about this recipe is how quickly it’s done. From start to finish, it only takes about 45 minutes — and most of that time your oven is doing the work. Since it’s so easy to make, consider making a large batch. This way you can use it all week for lunch or snacking.

A Quick Reminder About Dairy

Yes, dairy has some sugar (lactose), but cream cheese is lower in lactose than other dairy products, making it a keto-friendly dairy option.

While you’re grocery shopping for your cloud bread ingredients, make wise choices. Select organic, full-fat cream cheese if possible.

Although organic grass-fed dairy products can be pricier than conventional versions, it’s well worth it. These products have higher quantities of CLA and omega-3 fatty acids, which help promote weight loss and increased muscle strength[*].

Cloud Bread Is a Great Substitute for Foods You Might Otherwise Skip

It’s OK to miss pizza. And burgers. And sandwiches, too.

It’s completely fine to crave the foods you once loved. The key is consistency — finding a keto-friendly, grain-free substitute for your favorite indulgences.

Cloud Bread Keto Meal Ideas

Take a look at these fun and flavorful ways to use cloud bread in keto-friendly lunches, snacks, and meals.

Sandwiches

When you need some sandwich bread, make this instead.

Cloud bread offers a low-carb substitute for hamburger buns too. You can top it with mayo and bacon for a keto BLT.

Keto Pizza

Replace pepperoni pizza with this could bread. Just top it with tomato sauce and mozzarella. You can then broil it in the oven or let the cheese melt in a toaster oven. It will taste amazing!

Tortilla Replacement

There are so many things you can put on this cloud bread that will remind you of tortillas.

Scramble a few large eggs and chorizo for a breakfast taco that won’t kick you out of ketosis.

Following the keto diet should be enjoyable. Yes, it helps with weight loss, mental clarity, and a host of other benefits. However, the biggest benefit of the keto diet is that it makes you feel good.

And feeling good shouldn’t require restricting yourself from foods you enjoy.

It’s certainly alright to enjoy a keto dessert once in a while — even cheesecake or a cookie — but sometimes, the thing you miss most is bread.

Which you can now enjoy in less than forty minutes.

Keto Cloud Bread (“Oopsie Bread”)

★★★★

3.9 from 420 reviews

This low-carb cloud bread (also called “oopsie bread”) has only four ingredients, is keto-friendly, and clocks in with less than half a gram of net carbs.

• Author: Sara Nelson
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 10 pieces
• Category: Breakfast
• Cuisine: American

Ingredients

• 3 eggs, room temperature
• 3 tbsp cream cheese, softened
• 1/4 tsp cream of tartar
• 1/4 tsp salt
• 1 scoop Perfect Keto Unflavored Whey Protein Powder (Optional)
• 1 scoop Perfect Keto Unflavored Collagen Protein (Optional)

Instructions

• Preheat oven to 300℉ and line two baking sheets with parchment paper.
• Carefully separate egg whites from yolks. Place whites in one bowl and yolks in another.
• In the bowl of egg yolks, add cream cheese and mix together with a hand mixer until well-combined.
• In the bowl of egg whites, add cream of tartar and salt. Using a hand mixer, mix together at high speed until stiff peaks form.
• Pouring slowly, use a spatula or spoon to add yolk mixture to egg whites and carefully fold in until there are no white streaks.
• Spoon mixture onto prepared baking sheet about ½ to ¾ inches tall and about 5 inches apart.
• Bake in the oven on middle rack for 30 minutes, until tops are lightly golden brown.
• Allow to cool (they will likely be too crumbly directly out of the oven) and enjoy.

Nutrition

• Serving Size: 1 piece
• Calories: 35
• Fat: 2.8g
• Carbohydrates: 0.4g
• Protein: 2.2g

Keywords: low carb cloud bread

Since adopting the keto diet, you’ve probably been busy figuring out what you’re going to eat now and how to keep it interesting. One of the most challenging parts of changing your diet is finding new versions of the meals you love so you don’t feel like you’re missing out on anything.

Making things as easy as possible  is key to staying on track with any lifestyle change. The meal prepping trend makes it a snap to keep keto-friendly foods on hand and helps you from wandering into the kitchen looking for something to eat.

Here’s a meal prep hack: Select a few fundamental recipes, then swap out a few core ingredients in each of them to create a new recipe with minimal effort.

For example, if you pack the same salad for lunch each day, rotate between two or three salad dressings to keep your meals fresh and exciting.

You can apply the same tactic to keto meatballs.

With just five core ingredients and four steps to follow, this easy meatball recipe makes an excellent addition to your keto meal plan. Simply double the ingredients, then choose two or three sauces to round out your weekly meal prep.

Below, you’ll learn how to make traditional meatballs that are keto-friendly and how to prepare this recipe in five different ways.

How to Make Keto Meatballs

Most traditional meatball recipes combine some sort of ground meat (ground turkey, ground beef, ground pork, or Italian sausage) with bread crumbs, eggs, fresh parsley, and Italian seasoning.

To make any meatball recipe keto, simply swap out the bread crumbs for a low-carb alternative. Typically, a gluten-free flour with a grainy texture works best, such as almond flour or almond meal.

This simple swap results in a low-carb meatball recipe packed with 12 grams of protein, 10 grams of fat, and less than one gram of net carbs into a single serving.

That said, you may notice that this recipe doesn’t include any bread crumbs at all. These meatballs are juicy and tender from the addition of mozzarella and parmesan cheeses, which still limits the net carbs to less than one gram per meatball.

If you’re using ground turkey and find your meatballs are too dry, try adding some almond meal or pork rinds as you would use bread crumbs. You can even add zucchini to meatballs to increase their moistness.

The recipe below doesn’t require any fancy equipment. All you need is a large bowl to assemble your meat mixture and a baking sheet.

If you prefer meatballs with a bit more texture, consider searing them in a cast-iron skillet over medium heat, then transfer the entire skillet to a preheated oven.

Keto Meatballs, Five Different Ways

These keto meatballs aren’t just delicious — they’re also versatile. That’s right. With just one meatball recipe, you can enjoy five different meals, all with completely different flavors. By preparing a variety of sauces, you can enjoy different flavors each weeknight, all with minimal effort.

1. Asian-style meatballs: By tossing your meatballs in this garlic sesame keto dressing, you can have a deliciously tangy, Asian-fusion dinner. Pair with steamed bok choy or an Asian-style slaw.
2. Alfredo and cheese meatballs: This keto-friendly, cheesy alfredo sauce blends cauliflower florets with mozzarella cheese, garlic powder, cream cheese, and heavy cream for a rich, thick sauce. Serve alongside almond flour mozzarella sticks for a complete Italian meal.
3. Pizza meatballs: Many people serve meatballs with marinara sauce — why not switch things up a bit? Toss your meatballs in this keto-approved pizza sauce and sprinkle with parmesan cheese for a new twist on classic Italian meatballs.
4. BBQ meatballs: Most store-bought brands of barbecue sauce are filled with added sugar. This keto version is made from tomato sauce, apple cider vinegar, liquid smoke, and monk fruit, resulting in smoky ‘n’ sweet barbecue meatballs.
5. Buffalo meatballs: To make buffalo-style meatballs, all you need to do is toss your baked meatballs in buffalo sauce (try Frank’s brand). For a party-friendly appetizer, serve with toothpicks and dip in this keto ranch dressing.

Use Grass-Fed Beef for Your Keto Meatballs

The main ingredient in these keto meatballs is grass-fed ground beef. Why is it important to choose grass-fed beef over grain-fed beef? Here are three ways grass-fed beef supports your health.

#1: Grass-Fed Beef Is High in CLA

Grass-fed beef contains more CLA (conjugated linoleic acid) than conventional beef. CLA is a fatty acid associated with health benefits like healthy weight loss, insulin sensitivity, and, in even cancer prevention[*].

One in vitro study suggests that CLA may prevent tumor growth[*], while another study associated CLA intake with breast cancer prevention in post-menopausal women[*].

CLA also helps support healthy blood sugar levels. In a study on obese children researching the effect of healthy fats on insulin levels, CLA improved insulin sensitivity[*].

#2: Grass-Fed Beef Is Full of Vitamins and Antioxidants

Grass-fed beef contains more vitamins and minerals than grain-fed beef, particularly vitamins A and E. It also contains several antioxidants, including glutathione and superoxide dismutase[*]. Here’s how these vitamins and antioxidants may benefit your health:

• Vitamin A: Vitamin A has been shown to support the health of your vision, reproduction, and immune system.
• Vitamin E: Vitamin E may act as an antioxidant in your body, preventing free radicals and supporting your immune system[*].
• Glutathione: Glutathione may help build and repair muscle tissue and support your immune system[*].
• Superoxide dismutase: This enzyme may break down potentially harmful molecules in cells that can damage tissues[*].

#3: Grass-Fed Beef Contains Ample Electrolytes

Many people experience the keto flu when first beginning their keto journey. There are a few reasons you might suffer from keto flu when you’re just starting out. But the biggest culprit is depleted electrolytes.

Increasing electrolyte-rich foods during your fat-adaptation period can help ease the transition. Sodium, potassium, and magnesium are the three primary electrolytes and all are found in grass-fed meat.

As of 2016, grass-fed is no longer a term that is regulated by the USDA. So, how will you know you’re getting a quality product? If grass-fed meat from your local market doesn’t have the AGA (American Grassfed Association) seal of approval, a local farmer is your next safest bet.

Work These Easy Keto Meatballs Into Your Weekly Meal Plan

With a little patience and some planning, meal prep on the ketogenic diet doesn’t have to be complicated. Stick to quick keto recipes you can prepare any night of the week. Not only will this help you stay on track with keto, but it’ll lead you to some of the fastest dinners since many of your dishes are prepared ahead of time.

This meatball recipe can be prepared in five different ways, making it a no-brainer for your weekly meal prep. With less than a gram of carbohydrates per meatball, you’ll keep your daily carb count low without sacrificing any of the flavors you’ve come to expect from a meatball.

As an added bonus, you’ll find this meatball recipe also makes a delicious keto meatloaf when you’re in the mood for old-fashioned comfort food. Simply drop it straight from the mixing bowl into your casserole dish and cook.

For more meal prep hacks, check out the Perfect Keto Essential Guide to Effortless Meal Prep.

Simple Keto Meatballs

★★★★★

4.5 from 26 reviews

Take it back to basics with these keto meatballs. They’re the perfect addition to your meal whether you’re making them for yourself or hosting a dinner party.

• Author: Sara Nelson
• Prep Time: 5 minutes
• Cook Time: 20 minutes
• Total Time: 25 minutes
• Yield: 8-10 meatballs
• Category: Dinner
• Cuisine: European

Ingredients

• 1 lb. ground beef
• 1 large egg
• 1/2 cup grated parmesan
• 1/2 cup shredded mozzarella
• 1 tbsp minced garlic
• 1 tsp black pepper
• 1/2 tsp salt
• 1 scoop Perfect Keto Unflavored Whey Protein (optional)
• 1 scoop Perfect Keto Unflavored Collagen Protein (optional)

Instructions

1. Preheat oven to 400 degrees. Line baking sheet with parchment paper.
2. In a mixing bowl, using hands, combine all ingredients and knead together until well-incorporated.
3. Form mixture into equal-sized meatballs and place on prepared baking sheet.
4. Bake for 18-20 minutes.
5. Allow to cool slightly and serve warm.

Nutrition

• Serving Size: 1 meatball
• Calories: 153
• Fat: 10.9g
• Carbohydrates: 0.9g (Net Carbs: 0.7g)
• Protein: 12.2g

Keywords: keto meatballs

Whether you’ve been following a keto diet for a while or you’re just starting out, you know how important a good low-carb bread recipe is. And while most keto bread recipes involve baking sheets and mixing bowls, this easy recipe simply requires a mug and a microwave.

This easy keto mug bread is perfect for busy mornings or evenings when you don’t want to spend a ton of time in the kitchen.

Replace your English muffin or bagel with this simple microwave bread for an alternative to those high-carb breakfast classics.

Use coconut oil or butter and some mozzarella cheese to make a mouthwatering grilled cheese sandwich.

Or, if you’re more of an avocado toast type of person, just pop it in the toaster and add some cream cheese, olive oil, avocado, and a pinch of salt.

If those options don’t get you excited, how about an eggy breakfast sandwich with some cheese and bacon?

This gluten-free, easy keto bread is so versatile you’ll never run out of ideas.

This low-carb mug bread is:

• Soft
• Comforting
• Delicious
• Satisfying

The main ingredients are:

• Perfect Keto Unflavored Whey Protein Powder
• Eggs
• Coconut flour

Optional additional ingredients

• Almond flour
• Coconut oil

3 Health Benefits of This Keto Protein Mug Bread

#1: High-Quality Protein

The protein in this keto bread recipe comes from high-quality sources like whey and eggs.

What makes a protein high quality?

The ratio of amino acids, the bioavailability (the ability for your body to use the amino acids), and the digestibility. Eggs happen to be the gold standard when it comes to quality proteins.

A measurement of protein quality, called the biological value, measures how well your body absorbs and uses the amino acids contained in a protein. For our friend the egg, it gets a score of 100% biological value.

That means that 100% of the protein in the egg can be utilized by your body. Pretty impressive[*].

#2: Promotes Heart Health

One of the big players in the progression of heart disease is cholesterol.

On its own, cholesterol isn’t so bad. But when it becomes oxidized, it can create havoc for your blood vessels and hearts. And of course, we’re talking about LDL cholesterol, not HDL.

Flax seeds contain a good amount of fiber, which helps pull excess cholesterol out of your body. When a group of postmenopausal women were given flaxseeds for a period of three months, they experienced lowered total cholesterol and LDL levels.

The researchers concluded that flaxseed consumption may reduce the risk of cardiovascular disease[*].

In another study, researchers gave a group of people with high cholesterol flax seeds for three months and then measured their cardiovascular disease risks. The group given flax showed improved cholesterol levels, along with decreased blood pressure and lowered BMI[*].

#3: Balances Blood Sugar

This keto mug bread is undoubtedly going to keep your blood sugar more balanced than any typical carb-heavy bread. The macronutrient profile alone with 12 grams of protein and only two net carbs is evidence of its blood sugar stabilizing qualities.

But there’s a secret ingredient in this mug bread that provides an extra boost to your blood sugar regulating efforts. And that’s whey.

Whey protein can help keep your blood sugar stable by enhancing the effects of insulin. As your insulin increases, any blood sugar that’s hanging around will be shuttled into your cells[*].

In addition, whey can help slow the emptying of your stomach, further halting the amount of nutrients absorbed at one time[*].

Keto Protein Mug Bread

Mug bread is an excellent option when you’re on the go but need a quick meal. And let’s be real, trying to find keto, low carb options when you’re in a rush can be overwhelming and sometimes frustrating.

With this bread ready to go in just two minutes, you can leave your worries behind.

So grab your microwave safe mug, a few simple ingredients, and get on with your day!

Keto Protein Mug Bread

Looking for an easy keto bread recipe? This keto mug bread is a great gluten-free alternative to bagels, English muffins, grilled cheese bread, and more.

• Author: Corina Nielsen
• Prep Time: 2 minutes
• Cook Time: 3 minutes
• Total Time: 5 minutes
• Yield: 2 slices

Ingredients

• 1 scoop Perfect Keto Unflavored Whey Protein Powder
• 1 egg
• ½ teaspoon baking powder
• 1 tablespoon coconut flour
• 1 teaspoon flax meal
• ¼ teaspoon salt
• 1 tablespoon melted butter

Instructions

1. Whisk all ingredients in a small bowl and let sit for 2 minutes.
2. Grease the edges and bottom of a large microwave-safe mug with non stick spray or butter.
3. Pour batter into mug and microwave for 2 minutes.
4. Carefully remove mug from the microwave and slide bread out.  Slice and toast if desired.

Nutrition

• Serving Size: 1 slice
• Calories: 160
• Fat: 11g
• Carbohydrates: 4g (2g)
• Fiber: 2g
• Protein: 12g

Keywords: Keto Protein Mug Bread

Whether you’re a runner, an athlete, or a bodybuilder, the best way to guarantee post-workout recovery is to replenish with a high-protein beverage.

Your body craves specific nutrients when you’re in need of rest and repair.

Put simply — your workout isn’t over when it’s over. When it comes to exercise recovery, fueling your body with the right nutrients can make or break your results.

And if you’re looking for muscle growth, high-quality protein like that found in whey is essential. In fact, whey is one of the best foods you can consume for muscle protein synthesis.

Why is that? It contains specific amino acids that target your muscle tissue for growth and recovery. And with 25 grams of protein, this mocha has you covered.

This post-workout snack is:

• Sweet
• Warm
• Delicious
• Satisfying

The main ingredients used are:

• Perfect Keto Chocolate Collagen Powder
• Perfect Keto Chocolate Whey Protein Powder
• Freshly brewed coffee

3 Health Benefits of This Post Workout Repair Mocha

#1: Muscle Building Protein Boost

After a good workout, your muscles are hungry for protein. But they don’t just want any old protein; they need BCAAs (branched-chain amino acids) to help rebuild and repair.

That’s right — not all amino acids are created equal. While they all have their own unique benefits, the BCAAs leucine, isoleucine, and valine are the best for muscle building and repair.

Of the three BCAAs, leucine stands out as the leader in your body’s muscle building efforts. Therefore, it would make sense that you would want to consume some of these fantastic amino acids (especially leucine) post-workout[*].

Lucky for you, one of the best sources of BCAAs is whey protein.

And here’s the best part.

Whey not only provides you with the amino acids your skeletal muscles crave, but it’s highly bioavailable. That means you’re more likely to absorb and use the nutrients[*].

#2: Supports Joint Health

This post-workout recovery drink provides nutrients that support your joint health. You can work on building your muscles and leaning out all day, but if your joints aren’t happy your efforts will soon backfire.

Collagen is an essential component of your connective tissue which pads and connects your bones and helps your skeletal structure move. When your connective tissue is unhealthy or inflamed, it often results in pain.

One common form of connective tissue disease is osteoarthritis (OA). When you suffer from osteoarthritis, the cartilage that protects the ends of your bones gradually wears down. This wearing down of the cartilage causes pain and inflammation and sometimes stiffness and swelling of your joints.

When researchers gave a group of volunteers with OA a collagen supplement, the participants saw significant improvement in both pain and ability to perform tasks[*].

#3: Boosts Alertness

It should come as no surprise that coffee makes you feel more alert. Sometimes even the scent of coffee can give you the morning jolt you need to wake up.

But coffee doesn’t just make it easier to get going in the morning; it can also enhance the performance of your work. In fact, research shows that caffeinated coffee compared to decaf coffee consumption results in improved performance on a variety of tasks[*].

Since caffeine is a central nervous system stimulant, it affects the release of neurotransmitters that make you feel more awake and ready to work. Serotonin and dopamine are two such neurotransmitters, which not only affects your alertness but also have an impact on mood[*].

Post Workout Repair Mocha

If you want to build muscle and lower your body weight, the nutrients you consume around your workouts are critical.

Most sports drinks are loaded with sugar and don’t provide the essential amino acids you need to refuel your muscles.

If you’re looking for a post-workout snack that will not only satisfy your taste buds but boost your results — you’ve found it.

All you need is some freshly brewed coffee, collagen protein, whey protein, and a shaker cup.

You can shake up your mocha and drink it hot, or pour it over some ice cubes for a refreshing iced mocha.

Post Workout Repair Mocha

Whether your goal is muscle building or weight loss, this post-workout repair mocha will replenish your energy and enhance workout recovery.

• Author: Corina Nielsen
• Total Time: 5 minutes
• Yield: 1 serving

Ingredients

• 8 ounces freshly brewed coffee
• 1 scoop Perfect Keto Chocolate Collagen Powder
• 1 scoop Perfect Keto Chocolate Whey Protein Powder

Optional: ice cubes

Instructions

1. Add all ingredients to a shaker cup or a high-speed blender and shake or blend until smooth. Drink immediately post workout for recovery.
2. Optional: add ice.

Nutrition

• Serving Size: 1 serving
• Calories: 190
• Fat: 8g
• Carbohydrates: 4g
• Fiber: 0g
• Protein: 25g

Keywords: post workout repair mocha

If you’re used to a standard green smoothie or berry smoothie in the morning or post-workout, you know that smoothie recipes can get old fast.

Not with this spicy-sweet cinnamon smoothie.

With almond milk, stevia-sweetened Vanilla Whey Protein, MCT Oil Powder, and a hefty serving of blood sugar-balancing cinnamon, this smoothie is a sweet treat — without the sugar.

Most smoothies call for high-sugar fruits like frozen bananas and apple slices to add a sweet taste and texture. Not only do those flavors get old, but those super sweet fruits will definitely kick you out of ketosis.

Instead, this cinnamon roll smoothie will help keep your blood sugar balanced with plenty of good fats and protein powder.

Plus, without chopping fruits and veggies, there’s very little prep time and barely any cleanup. All you could ask for from a healthy breakfast.

So, swap your banana smoothie for this cinnamon smoothie to feel full for hours and keep your blood sugar in check.

The natural sweetness of ground cinnamon plus vanilla protein provides that sugar-free sweetness you know and love. And with only four ingredients, you know exactly what you’re getting.

This smoothie recipe is:

• Refreshing
• Satisfying
• Gluten-free
• Sweet

The main ingredients in this MCT Oil Powder Cinnamon Smoothie include:

• Perfect Keto MCT Oil Powder
• Perfect Keto Vanilla Whey Protein Powder
• Cinnamon

Optional additional ingredients:

• Peanut butter or Perfect Keto Nut Butter
• Vanilla almond milk
• Almond Butter

Health Benefits of This Cinnamon Smoothie

#1. Rich In Potent Antioxidants

Cinnamon is a spice that’s often taken for granted. We know it, and we love it, but when it comes to its profound health benefits, it’s often sidelined by other spices like ginger and turmeric.

So you may be wondering: what’s so great about cinnamon? Cinnamon is a potent antioxidant.

Cinnamaldehyde, an antioxidant found in abundance in cinnamon, is anti-inflammatory, heart-protective, anti-bacterial, and immune boosting[*][*].

A bit of cinnamon may also help you keep blood sugar stable, as well as contribute to better cholesterol levels[*].

#2. Promotes Muscle Growth

If you’ve ever tried to put on muscle, you know it can be a challenge. Balancing your workouts with cardio and resistance training, plus trying to figure out what to eat can be a barrier right from the get-go.

Well, there’s a reason you see bodybuilders chugging protein shakes next to the weight machines at the gym. Whey protein is an excellent source of branched-chain amino acids (BCAAs).

BCAAs are protein building blocks that help build and repair muscle. And whey protein happens to be a rich source of leucine, a BCAA that is shown to directly stimulate a signal to enhance muscles growth[*].

#3. Beneficial for Weight Loss

Consuming medium chain triglycerides (MCTs) has been directly linked to trimming your waistline and assisting with overall fat loss.

One way MCTs support weight loss is by enhancing satiety.

When overweight men were given MCTs or long chain fatty acids with their breakfast, the MCT group experienced a significant reduction in hunger. This reduction in hunger, in turn, led to decreased food consumption at later meals[*].

MCTs not only keep you satisfied for extended periods of time, but they may also boost your ability to burn fat as compared to long chain fatty acids. And if that wasn’t enough — MCTs may also stimulate more energy expenditure.

That means you get a boost to your metabolism while simultaneously burning more fat[*].

MCT Oil Powder Cinnamon Smoothie

Forget the skim milk, maple syrup, bananas, and all the other high-carb smoothie ingredients. This cinnamon smoothie is packed with protein and fat to keep you full and satisfied and keep your blood ketones soaring.

All you need is one scoop Perfect Keto MCT Oil Powder, one scoop Perfect Keto Vanilla Whey Protein Powder, one teaspoon cinnamon, and one cup almond milk.

Add some ice, blend together, and you have a delicious morning treat.

MCT Oil Powder Cinnamon Smoothie

Grab some almond milk, one teaspoon cinnamon, some MCTs and whey powder, and you have a delicious gluten-free, keto-friendly, cinnamon smoothie

• Author: Corina Nielsen
• Prep Time: 1 minute
• Total Time: 1 minute
• Yield: 1 Serving

Ingredients

• 1 cup almond milk
• 1 scoop Perfect Keto MCT Oil Powder
• 1 scoop Perfect Keto Vanilla Whey Protein Powder
• 2 ice cubes
• ½ tsp cinnamon

Instructions

1. Add all ingredients to a high-speed blender and blend until well-combined.
2. Serve chilled and enjoy!

Nutrition

• Serving Size: 1 Serving
• Calories: 223
• Fat: 11.5g
• Carbohydrates: 4g (0.3g net)
• Fiber: 3.7g
• Protein: 25.1g

Keywords: cinnamon smoothie

We’ve all been there, it’s midday, you have three more hours of work to do, and you can’t keep your eyes open. You’re just sitting there, staring at your computer screen or counting down the minutes until the team meeting is over.

If your energy levels start to wane late afternoon or after a tough morning workout, you’re not alone. In fact, it’s a common time of day for your system to take a little hiatus and put brain power on the back burner.

You don’t have time to go to a coffee shop, you need a pick-me-up, and you need it ASAP.

Enter this midday boost protein latte.

This beverage is much more than a cup of coffee, with whey protein, collagen, and nootropics — it’s your afternoon snack and energy boost in one.

This latte recipe is:

• Sweet
• Strong
• Flavorful
• Energizing

The main ingredients are:

• Perfect Keto Chocolate Collagen
• Perfect Keto Chocolate Whey Protein
• Perfect Keto Nootropic

Optional additional ingredients

• Almond milk
• Coconut milk
• One more

3 Health Benefits of Midday Boost Latte

#1: Protects Your Joints

Many athletes experience joint pain now and then from everyday wear and tear. While this may seem like a normal side effect from being an active person, joint pain is no laughing matter. In fact, many athletes find themselves seeking anti-inflammatory supplements and medications so they can continue being active.

Aside from the fact that it can throw you off your training schedule, joint pain is often a sign that something more serious is happening with your connective tissue.

When athletes supplement with collagen, it not only enhances their collagen production, but it significantly decreases joint pain.

In a clinical trial taking place over 24-weeks, athletes taking collagen supplements experienced less joint pain when walking, lifting, standing, and at rest[*].

#2: Promotes Muscle Growth

Hitting the gym and eating a bunch of protein sound like no-brainers when it comes to muscle growth. While these are certainly important considerations, if you really want to get targeted with your training, you need to include branch chained amino acids (BCAAs).

BCAAs are specific amino acids that work in your body to stimulate protein synthesis in your muscles — leucine, isoleucine, and valine. Through several mechanisms, BCAAs initiate a signaling cascade that enhance your muscles mass.

If you’re looking for a real boost in your physique, targeting these amino acids in your diet is a must. More muscle helps you lose unwanted fat, so you’ll be toning up while you slim down.

So, where can you find these BCAAs?

Whey protein happens to be a fantastic source of all three BCAAs and is exceptionally high in leucine — the ring leader BCAA[*].

#3: Boosts Brain Function

Decaf coffee gives this protein latte its rich, nutty flavor, but the real energy boost comes from the nootropics.

Nootropics support brain health and enhance your cognitive performance. From the structure of your brain cells to the function of their signaling chemicals — nootropics can help.

Depending on your goals, adding in a boost of brain nutrition can help boost your physical and mental performance.

Some of the benefits of the nootropics found in this recipe are:

• Ginkgo biloba supports healthy nerve function and aging
• Omega-3 fatty acids enhance memory recall and support the structure of your brain cells[*][*][*]

Midday Boost Latte

There are times when it doesn’t matter how many cups of coffee you drink, fatigue and brain fog tank your energy and your productivity.

Instead of turning to cup after cup of black coffee, try this midday protein latte. It’s packed with good fats and nootropic herbs and amino acids to keep you going all day — without the crash.

Are you ready to kick your productivity up ten notches?

Midday Boost Latte

★★★★★

5 from 1 reviews

Looking for a midday energy boost? This keto coffee latte is decaf, but with MCTs, whey protein, and nootropics, you won’t miss the caffeine.

• Author: Corina Nielsen
• Total Time: 5 minutes
• Yield: 1 cups

Ingredients

• 1 scoop Perfect Keto Chocolate Collagen
• 1 scoop Perfect Keto Chocolate Whey Protein
• ½ scoop Perfect Keto Nootropic
• 12 ounces freshly brewed decaf coffee
• 1–2 tablespoons heavy cream or coconut cream

Instructions

1. Add all ingredients to a high-speed blender and mix on high until smooth.

Nutrition

• Serving Size: 1 cup
• Calories: 138
• Fat: 15 grams
• Carbohydrates: 5 grams
• Fiber: 0 grams
• Protein: 28 grams

Keywords: protein latte

Protein smoothies are such a relief from your standard keto breakfast. Simply throw some protein powder, almond milk, greens, and nut butter into a blender and go.

But standard smoothies can get old quickly. That’s where this matcha protein smoothie comes in.

Matcha green tea is a Japanese green tea powder that comes with health benefits like antioxidants, caffeine, and calming L-theanine. That means a clean energy boost that supports weight loss for you.

This smoothie is like a delicious, creamy matcha latte, combined with leafy greens and plenty of protein powder. It works as a replacement for your classic morning green smoothie or as a pre- or post-workout snack.

This matcha green tea smoothie is:

• Energizing
• Refreshing
• Delicious
• Satisfying

The main ingredients in this matcha protein smoothie are:

• Perfect Keto Matcha MCT Oil Powder
• Perfect Keto Unflavored Whey Protein Powder
• Spinach
• Avocado

Optional additional ingredients:

• Almond milk
• Vanilla protein powder
• Blueberries

3 Health Benefits of This Green Matcha Protein Shake

#1: Supports Fat Loss

It’s one thing to eat a diet that doesn’t stimulate weight gain, but if you want to kick it up a notch with weight loss, you should focus on foods that can help you burn excess fat.

Taking green tea extract (found in matcha green tea powder) before exercise can help you burn more fat. In one study, participants burned 17% more fat after taking a green tea supplement than the placebo group[*].

The type of fat you eat may also have a significant effect on weight loss. In one study, replacing other forms of fat in the diet of overweight men with MCTs (medium chain triglycerides) led to increased energy expenditure and enhanced weight loss.

MCTs are sent directly to your liver for energy instead of having to go through your lymphatic system like long-chain fatty acids. This alternative route may be responsible for MCTs fat burning effect[*][*].

#2: Boosts Brain Function

Studies show that caffeine may boost cognitive performance by enhancing your memory. However, many people drinking caffeinated beverages like coffee end up crashing a few hours later, leaving them foggy headed and looking for another cup.

Lucky for you, the caffeine in matcha tea is balanced by a high level of the amino acid l-theanine. L-theanine helps you stay focused and alert, while also relaxing your mind[*][*].

#3: Assists Muscle Growth

The fact that you need to eat enough protein if you want your muscles to grow is not new information. However, certain types of protein can have a more significant effect on muscle growth than others.

In one study, researchers gave participants soy, whey, or casein protein after resistance exercise. The participants that consumed whey had a greater degree of muscle protein synthesis than the other two groups[*].

Whey protein happens to be particularly high in branched chain amino acids (BCAA), specifically the BCAA leucine. BCAA’s are known for their positive effect on muscle growth, with leucine being the primary amino acid responsible for stimulated protein synthesis[*].

Mean Green Matcha Protein Shake

This matcha tea smoothie is an excellent breakfast or workout snack when you’re short on time but need a serious energy boost and some serious nutrients.

Grab your Nutribullet, Vitamix, or blender of choice and some unsweetened milk (unsweetened almond milk is a great choice) from the refrigerator.

Start by pouring the milk in the blender, adding milk first will help the other ingredients combine more consistently.

Chop up a small avocado, and grab a handful of spinach and add them to the blender.

Throw in a tablespoon on coconut oil and a half cup of coconut milk.

Last but not least scoop out one serving each of whey protein and matcha MCT oil powder, and add to the blender.

Blend until smooth and well combined, and enjoy!

If you want it on the colder side, add in a cup of ice.

Mean Green Matcha Protein Shake

Matcha powder, protein powder, almond milk, and leafy greens make up this matcha protein shake. Have it as a breakfast smoothie or a pre-workout snack for the energy boost you crave.

• Author: Corina Nielsen
• Prep Time: 5 minutes
• Total Time: 5 minutes
• Yield: 1 shake

Ingredients

• 1 cup unsweetened milk of choice
• ¼ cup coconut milk
• 1 scoop Perfect Keto Unflavored Whey Protein Powder or Vanilla Protein Powder
• 1 scoop Perfect Keto Matcha MCT Oil Powder
• 1 large handful spinach
• 1 small avocado
• 1 tablespoon coconut oil
• 1 cup of ice (optional)

Instructions

1. Add all ingredients to a high-speed blender and mix on high until smooth.
2. Garnish with chopped mint leaves and a few berries if desired.

Nutrition

• Serving Size: 1 shake
• Calories: 334
• Fat: 24g
• Carbohydrates: 13g
• Fiber: 10g
• Protein: 19g

Keywords: green matcha protein shake