Supplements | Total Shape

What’s the Best Low Carb Protein Powder That’s Keto-Friendly?

Best Keto Protein Powders Cover Image
Isaac Robertson
Written by Isaac Robertson

Getting enough protein is not something only bodybuilders and CrossFit fanatics need to be concerned about.​

Professionals in high-stress jobs, construction workers, busy parents and everybody in between needs to make sure they consume adequate levels of protein.

Protein is essential in helping you achieve your optimal weight, recover quickly after strenuous exercise, curb appetite, and build lean, resilient muscles.

If you are on the keto diet, you have an especially keen interest in those benefits.

Any of the keto protein powders profiled below will help you in your quest to achieve them.

Our Top Keto Protein Powders (2019 updated)

Below we present the top keto friendly supplements on the market today.


​Supplement Facts

Key Features

Transparent Labs Whey Protein 150x150

#1 Transparent Labs

(Editor's Choice)

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  • 28g Protein
  • 1g Carbs
  • 0g Fat
  • 120 Calories
  • Low carb (1g) - perfect for the keto diet
  • 100% grass fed whey protein
  • Sourced from grass fed hormone-free American Cows
  • Tastes delicious with water or milk
  • No artificial sweeteners, food dyes, gluten, and preservatives,
  • ​Get the BEST PRICE until the end of September
BPI Sports ISO HD low carb protein powder

#2 BPI Sports ISO-HD

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  • 25g Protein
  • 2g Carbs
  • 1g Fat
  • 0g Sugar
  • 120 Calories
  • ​Perfect for those who are following a low carb lifestyle
  • Rapidly absorbed by the body for high explosive energy during training and workouts
  • High in calcium and supports muscle buildup and recovery for a better body form
  • Can be easily mixed with any liquid and creates great-tasting shakes and smoothies
Perfect Keto Chocolate

#3 Perfect Keto

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  • ​10g Protein
  • ​1g Carbs
  • ​4g Fat
  • 0g Sugar
  • ​80 Calories
  • Supports appetite control and digestive health
  • Strengthens bones and provides more energy during high intensity trainings and workout
  • Contains no carbs, sugar, and caffeine for a healthier you
ON Hydrowhey

#4 Optimum Nutrition

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  • ​30g Protein
  • ​3g Carbs
  • 1g Fat
  • ​1g Sugar
  • 1​40 Calories
  • Supports muscle growth and recovery needed in a daily basis
  • Can be consumed anytime of the day for an extra energy boost during workouts
  • With added micronized Branched Chain Amino Acids (BCAAs) for better performance
Isopure Zero Carb

#5 Isopure

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  • ​50g Protein
  • ​1g Carbs
  • 1g Fat
  • 0g Sugar
  • ​220 Calories
  • Provides daily protein needs for better nutrition
  • Supports weight management
  • Gluten and lactose free for a healthier you

1. Editor's Choice: Transparent Labs Grass-Fed Whey

If you're looking for clean protein and one that's low in carbs, this is what I recommend.

It's one of the cleanest protein out on the market as it's got no artificial sweeteners, food dyes, gluten, and preservatives

With 28g of protein, 1g of carbs and 120 calories per serving, it's made from 100% grass-fed whey.

The flavors also tastes fairly good particularly the chocolate and salted caramel. However, there are other flavors as well such as strawberry and French vanilla.

Transparent Labs Whey Protein
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2. BPI Sports ISO-HD

That period immediately following a workout is a critical time, especially for those on the keto diet.

Your body is craving nutrients in order to repair damaged tissue and build new, stronger muscle tissue in its wake.

If you don't give it the amino acids it needs, your workout will wind up having done more harm than good.

With BPI ISO-HD, you rush necessary branched chain amino acids to where they’re needed most and so stave off a long recovery period and set yourself up for a good next workout.

BPI Sports ISO HD low carb protein powder

This product is also low in calories, low in carbs, and bristling with actionable protein.


  • A keto friendly supplement that contains 25 grams low carb whey protein isolate per serving
  • ​Helps rebuild muscles if taken immediately after a workout
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    ​Likely the best low carb protein powder
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    Creates the best-tasting keto meal replacement shake


  • ​Contains high fructose corn syrup

As such, this keto shake will help you maintain your low carb lifestyle while helping you ramp up your workouts to achieve new personal bests.

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3. Perfect Keto

Perfect Keto is devoid of artificial ingredients, uses natural sweeteners and contains MCT oil powder which is well-known for its ability to raise blood ketone levels.

This product also contains prebiotics that help maintain healthy intestinal flora which in turn helps promote proper digestion and rapid absorption.

It’s also blood glucose neutral and contains beneficial branched chain amino acids (BCAAs) which help promote proper muscle regeneration.

Perfect Keto

Flavor is provided by way of natural cocoa powder and stevia.


  • ​Won’t raise blood sugar levels
  • ​No artificial sweeteners or fillers
  • Contains BCAAs for rapid muscle recovery
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    Creates tasty low carb shakes


  • ​Most folks would like to see a larger container

Each serving contains 10 grams of protein, 4 grams of fat and only 1 gram of carbohydrates, so your keto status is never in jeopardy.

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4. Optimum Nutrition Platinum HydroWhey

Your keto lifestyle will help you reduce body fat, but the goal here is not just to get skinny. It's to get fit - and that means replacing fat stores with lean, responsive muscles.

Platinum HydroWhey from Optimum Nutrition (ON) is sourced from hydrolyzed whey protein isolates which minimize digestive system resistance and smooth the way for optimal absorption of the important nutrients within.

ON HydroWhey mixes easily with water and is available in a variety of flavors including cookies and cream, vanilla, strawberry, chocolate, and more.

Optimum Nutrition Platinum HydroWhey


  • ​Is a hydrolyzed low carb whey protein
  • ​Easy to digest and absorb
  • ​Contains only 3 grams of carbs per serving


  • ​Costs a bit more than others

Enjoy HydroWhey keto shakes before your workout to provide yourself that extra kick during workouts, or after your workout to speed up the delivery of important BCAAs to your hurting muscles.

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5. Isopure Zero Carb

If you’re looking for a keto friendly supplement that will also look after your other nutritional needs, then Isopure Zero Carb Protein Powder is possibly that product. 

The folks at Nature's Best understand that when some people shift from a traditional diet to the keto lifestyle, they may have a difficult time obtaining all the nutrients they need from the new diet.

With Isopure Zero Carb, you not only get the BCAAs you need you also get vitamins A, C, B6 and B12 along with calcium, iron and niacin. The result is one of the most well-rounded keto friendly supplements on the market today.

Isopure Zero Carb


  • ​Contains an array of beneficial vitamins and minerals
  • ​Has zero carbs so it’s perfect for your keto diets
  • ​Gluten, lactose, and GMO-free
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    Makes tasty low carb protein shakes


  • ​Contains some artificial flavors

Taking this product will help you lose weight and build muscle while also helping you maintain optimal overall health as you make the transition to your new leaner, stronger self with the help of the keto lifestyle.

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6. Julian Bakery Paleo Thin

This keto friendly protein powder is derived from hormone and antibiotic free eggs.

The folks at Julian Bakery are convinced that egg protein is the most effective, most bioavailable form of this nutrient and there’s plenty of science to back them up.

They make sure the eggs they use to create their supplement are not from chickens subjected to the kind of hormone and antibiotic bombardment that most poultry are today.

Also, there are no artificial ingredients in this supplement that would undermine the quality of their sources.

Julian Bakery Paleo

Each serving contains 25 grams of highly pure egg protein along with only 2 grams of carbohydrates, 0 grams of fat and only 112 calories.


  • ​Contains only 2 grams of carbs per serving
  • ​Sourced from hormone and antibiotic-free chickens
  • ​Completely free of GMOs, soy and lactose


  • ​Just make sure you mix it thoroughly

While some of the flavors here fall a bit flat, their chocolate and vanilla flavors make for favorable keto shakes.

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The Different Types of Keto Protein Powder

  • Whey - Whey is considered by many to be the best type of low carb protein powder for those on the keto diet. While the lactose intolerant will want to give it a pass, for everyone else it digests quickly and is absorbed effectively, rushing much-needed nutrients to hurting muscles.
  • Egg - Egg white is considered “paleo” because it’s been around so long. It’s a very lean type of protein that makes for an ideal supplement. It contains virtually no fat and no carbs and is great for those who are combining keto and weightlifting.
man shopping for supplements
  • Collagen - Collagen is an often the overlooked type, but it is actually an excellent source for supplemental protein for keto dieters. Collagen is low in carbs and fat, and it's essential for promoting healthy skin, bones, hair and nails. Along with muscles.
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    Vegan/plant-based - Because they don't eat meat or fish or their byproducts it can be difficult for vegans to get adequate amounts of protein in their diet. But there are actually quite a few plant-based sources of this nutrient out there, and vegan supplements are typically very pure with high rates of bioavailability.

Many people following low-carb or ketogenic diets turn to protein powders to supplement their diet. However, choosing the right one to fit your low-carb or keto lifestyle can be challenging due to the countless forms and sources of protein powder.


How Much Protein Do You Need on ​Keto?

Honestly, there isn't actually a straight answer to this question. That’s because everyone’s protein requirements, even those who are not on the keto regimen, are different depending on their age, weight, metabolism, goals and whether or not there are any mitigating conditions. [1]

​That said, to know what the US RDA of protein is for you, multiply your body weight (in pounds) by 0.6.

​This will give you the minimum amount you should be eating (in grams). Keep in mind however that athletes are going to want to increase this amount by 50 to 100 percent.

​When To Drink ​A Low ​Carb Protein Shake

There are several schools of thought on this subject but here are the basic options:

  • ​Before working out - This will help provide you with a carbo-kick so that you can power through that portion of the workout when you used to fade.
  • Post workout - A post workout low carb protein shake is going to help your body repair damaged muscles and build new, stronger ones in their place.
man with protein shake
  • Before going to sleep - Taking a keto protein shake before going to bed can help your body repair itself while you sleep.
  • ​First thing in the morning - They don’t call it “break-fast” for no reason. By the time you wake up, you've been without food for as much as a half day. Drinking a low carb protein shake in the morning can go a long way toward setting your day off on the right foot.

People often wonder when the best time to take their protein powder is. This depends on your health and fitness goals. You may want to consume it at a particular time of day, depending on whether you want to lose weight, build muscle or preserve muscle.

​Ryan Raman, MS, RD


What is the best keto protein powder to build muscle?

The best keto protein powder to build muscle is whey protein. The first reason for this is the fact that whey contains one of the most complete ranges of amino acids that your muscles need to create new tissue. Secondly, it’s very easily digested meaning that it’s absorbed quickly when you need it most.

Is keto protein powder bad for your kidneys?

No keto protein powder is not bad for your kidneys unless you already have an underlying kidney health condition. The ingredients in all protein powders, including keto-friendly ones, do not pose such health risks. If you’re concerned about an existing kidney issue, then consult with your doctor before taking any supplements.

Is too much keto protein powder bad for you?

Yes, too much keto protein powder can be bad for you, but the same is the case with any protein supplements. Your stomach will have difficulty dealing with very large volumes of protein, which can lead to some not so pleasant effects, including nausea and cramps.

Is it okay to take keto protein powder every day?

Yes, it is okay to take keto protein powder every day, as long as you stick to the recommended dose on the label. However, you won’t really gain all that much by taking protein supplements on a rest day, so you’re better off saving the money and taking it when your muscles need it most.

Should I take keto protein powder on rest days?

No, you shouldn’t take keto protein powder on rest days, as it won’t actually give you any added muscle recovery benefits. It’s in the immediate hours after exercising that your muscles will require lots of protein to help repair and build new muscle fibers.

Are there any side effects with taking keto protein powder?

Yes, there can be side effects with taking keto protein powder, but these are mainly due to excessive amounts or potential food intolerances and allergies. If you notice stomach upsets including nausea and cramps, or regular headaches after taking your supplement, then take a break or reduce the dose as all symptoms are fully reversible.

And ​Our #1 Keto Protein Powder Is...

The best keto protein powder will really help ramp up your workouts and the supplements profiled in this review all have what it takes to help. However, Transparent Labs Whey Protein is a protein powder that is seen with favorable results among the rest. 

It contains 28 grams of protein per serving, and it has only 1 gram of carbs to let you stay in ketosis state as well.

So, if you're into a low carb lifestyle but would like to build strong and lean muscles, then Transparent Labs is a product you should consider. 

Transparent Labs Whey Protein
Best Price GreenBTN

Transparent Labs
Our #1 ​Keto Protein Powder

  • 120 calories and 28g protein per serving.
  • Very low in carbs - 1g only
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    100% grass fed whey protein
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    No artificial sweeteners, food dyes, gluten, and preservatives,
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    Tastes great and comes with a range of flavors
  • ​Get the BEST PRICE until the end of September

About the author

Isaac Robertson

Isaac Robertson

I’m a personal fitness trainer and nutritionist living in sunny Indianapolis, IN. I’ve spent the last 8 years staying at the forefront of the health and fitness industry. In that time, I’ve helped hundreds of people shed the excess weight and get into shape, maintaining their healthy new lifestyle through proper training and eating habits. You can read more about me here​.

  • Me and my wife are on the keto diet for a month now and we’re looking for a protein powder to supplement our low carb lifestyle. Thanks for the info, will try your recommended keto protein powder.

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