Top 9 high-protein keto recipes to rebuild your muscle

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Disclaimer: This article is for informational purposes only and does not constitute medical or dietary advice. Always consult a healthcare provider before making significant changes to your diet.

Keto isn’t only about loading up on fat—if you want to be strong and healthy, protein’s where it’s at. It fixes muscle, crushes hunger, and keeps your strength. These 9 recipes deliver from 20 to 40 g of protein and less than 10 g of net carbohydrates per meal. Just give this new diet a chance, but without sacrificing flavor. Perfect for recovery after a workout, family dinner night, or breakfast with your best friend!

Keto Plus Protein: Quick Facts

  • Keto Goal: Burn fat (not carbs) by eating low-carbohydrate, moderate-protein, and high-fat foods.
  • Protein’s Role: Prevents muscle loss and gains growth (with exercise).
  • Be balanced: moderate protein (like these recipes) won’t kick most out of the keto diet.

Here is a list of recipes you want.

1. 5-Minute Keto Collagen Shake

What I love about it: repairing your muscle, hunger-crushing, and creamy.

Ingredients (1 meal):

  • 1 scoop vanilla collagen peptides (20g protein)
  • 1 cup unsweetened almond milk
  • 1 tbsp MCT oil
  • 1/2 medium avocado
  • 1 tsp chia seeds
  • 4–6 ice cubes
  • Optional: Cinnamon or stevia

Note: I use stevia sweetener in food and hot/cold drinks as a replacement for sugar.

Quick tip:

  1. Mix all ingredients in a blender.
  2. Blend on high 30–60 seconds until smooth.
  3. Enjoy your drink.

2. Garlic Butter Steak and Eggs

What I love about it: fancy and filling—like a hotel breakfast

Ingredients (1 meal):

  1. 6 oz ribeye steak
  2. 2 large eggs
  3. 2 tablespoon butter (divided)
  4. 2 minced garlic cloves
  5. Salt, pepper
  6. Optional: Fresh rosemary as a beautiful touch

Note: Sometimes I like to use mint in this recipe; it gives it a wonderful aroma.

Quick tip:

  1. Season steak: Do this: Heat 1 tablespoon of butter in a skillet over medium-high. Sear steak: 3–4 min per side. After that, let it rest.
  2. Add 1 tablespoon butter and garlic to the skillet. Sauté for 30 sec.
  3. Crack eggs into skillet. Cook to preference (2–4 min).
  4. Plate steak and eggs. Spoon garlic butter over top.

3. Buffalo Chicken Stuffed Peppers

What I like about it: bold flavors, perfect for weekly meal prep.

Ingredients: (3 meals)

  • 3 bell peppers (halved, seeded)
  • 2 cups shredded rotisserie chicken
  • 1/2 cup sugar-free buffalo sauce
  • 4 oz softened cream cheese
  • 1/2 cup shredded cheddar
  • pepper

Note: I don’t like to add salt to food; I believe it is good for bone health based on what I read.

Quick tip:

  1. Warm up the oven till it reaches 375°F (190°C).
  2. Mix chicken, buffalo sauce, cream cheese, and pepper.
  3. Stuff peppers. Top with cheddar.
  4. Bake 20–25 min until peppers soften.

4. Smoked Salmon Avocado Roll-Ups

What I love about it: Delicious and no-cook snack in just 10 minutes of your time.

Ingredients (2 meals):

  • 6 oz smoked salmon slices
  • 1 small sliced avocado
  • 2 oz softened cream cheese
  • 1 tablespoon chopped fresh dill
  • Zest of 1/2 lemon
  • Salt, pepper

Note: Again, as I told you before, I don’t use salt.

Quick tip:

  1. Lay salmon flat. Spread cream cheese.
  2. Top with avocado, dill, lemon zest, and pepper.
  3. Roll tightly. Slice diagonally (optional).
  4. Serve chilled.

5. Grilled Pesto Chicken Thighs

Why you will like it: crispy skin, juicy taste, minimal effort from your side.

Ingredients: (2 meals)

  • 4 bone-in, skin-on chicken thighs
  • 1/4 cup keto pesto
  • 1 tablespoon olive oil
  • pepper

Quick tip:

  1. Pat thighs dry. Rub with oil, salt, and pepper.
  2. Grill skin-side down 8–10 min over medium-high heat.
  3. Flip. Grill 8–10 min more (165°F internal).
  4. Brush with pesto for the last 1–2 min. Rest 5 min.

6. Shrimp Scampi Zoodles

What I love about it: Light and healthy, garlicky, and ready in just 15 minutes.

Ingredients (2 meals):

  • 1 lb shrimp (peeled)
  • 2 medium zucchinis (spiralized)
  • 3 tablespoon butter
  • 4 minced garlic cloves
  • 1/4 cup grated Parmesan
  • Juice of 1/2 lemon
  • 2 tablespoon chopped parsley
  • Salt, pepper

Note: I drink lime juice every morning. It’s a unique tradition in my family—my grandmother loved lime juice and lived a long life. Maybe there’s something to it!

Quick tip:

  1. Pan-fry garlic in butter for 30 sec. Add shrimp. Cook 2–3 min per side. Remove.
  2. Add zoodles to the skillet. Fry for 2–3 min.
  3. Return shrimp. Add lemon juice, Parmesan, and parsley. Toss for 1 min.

7. Turkey Spinach Meatballs

What I love about it: easy to make, and it’s good with sauces or salads.

Ingredients (4 meals):

  • 1 lb ground turkey
  • 1 cup chopped spinach
  • 1/4 cup grated Parmesan
  • 1 beaten egg
  • 1 teaspoon Italian seasoning
  • pepper

Quick tip:

  1. Warm up the oven till it reaches 200°C.
  2. Mix all ingredients gently. Form 12–16 meatballs.
  3. Bake 18–20 min (165°F internal).

8-Keto Egg Sausage Breakfast Casserole  

What I love about it: Crowd-pleaser, ideal for weekly breakfasts.

Ingredients (6 meals):

  • 1 lb sugar-free sausage
  • 1 cup sliced mushrooms
  • 1 cup shredded cheddar (divided)
  • 8 large eggs
  • 1/2 cup heavy cream
  • pepper

Quick tip:

  1. Warm up the oven till it reaches 175°C.
  2. Brown sausage. Add mushrooms. Drain as much as you can from the fat.
  3. Layer sausage mix in dish. Top with 1/2 cup cheddar.
  4. Whisk eggs, cream, and pepper. Pour over sausage.
  5. Top with remaining cheese. Bake for 30 min, and you are ready to go!

9. Crispy Salmon with Lemon and Dill Sauce

What I love about it: crispy skin and tasty sauce.

Ingredients (2 meals):

  • – 2 salmon fillets (6 oz each, skin-on)
  • 2 tablespoon olive oil
  • 1/4 cup heavy cream
  • Juice & zest of 1/2 lemon
  • 1 teaspoon Dijon mustard
  • 1 tablespoon fresh dill
  • pepper

Quick tip:

  1. Pat salmon dry. Season.
  2. Sear skin-down 4–5 min in hot oil. Flip. Cook 3–4 min. Remove.
  3. Add cream, lemon juice/zest, and Dijon to the skillet. Simmer 1–2 min.
  4. Stir in dill. Return salmon. Spoon sauce over.

Your Keto Protein Plan:

  1. Adjust Portions: Scale meals to hit your protein goals and keep consistent.
  2. Batch Cook and Freeze: Make meatballs, stuffed peppers, or casserole for quick meals.
  3. Hydrate: Drink 8–10 glasses of water daily if needed.
  4. Lift Weights: Pair meals with strength training to let your muscles grow.
  5. Pay attention to your body: Adjust the amount of fats/proteins if energy lags or hunger spikes.
  6. Diversify your recipes: Avoid getting bored by diverse flavors—creamy to spicy!

Conclusion

Building muscle on keto is easy and tasty! These recipes prove you can enjoy bold, vibrant flavors, stay full, remember to stay consistent, and focus on the diet. There are NO guaranteed results in this diet. Just be consistent, and I hope you achieve what you’re looking for. Don’t forget to choose the best diet according to your body’s needs.

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