Vegan Keto Protein Powder: The Ultimate Guide

Realizing that protein is the most important macro on keto can make you feel intimidated that you won’t be able to hit your protein goal, because it’s not only crucial to do so, it’s also hard when you’re vegan attempting to do Keto. Most protein-rich foods are either meat, animal-based products, or high-carb foods. And you can’t eat any of these.

Now, if you’ve been vegan for a long time, and you’re just making the transition into keto now, things can be quite easier on you. You know the vegan-friendly food that you like, you just have to change some of them to more keto-friendly alternatives.

In fact, I have compiled a long list (with lots of helpful tables) to show you various options of protein-rich foods that are both vegan and keto-friendly, to help you get enough ideas to add more protein into your day. Click here to read that article.

But, since you’re here, you’re looking for an easier way to get enough protein. And this has always been protein powder. They are fast, convenient, and relatively cheap alternatives to help you get your protein fix on the go.

The only downside to them is finding the right one. Because there’s just too many out there. And that’s what I’ll be helping you with today.

What you’re gonna get in this article are two things: 1) The breakdown of each type of protein powder with its pros and cons so you can make the choice on which of them is the right one for you. 2) I’ll give you the verdict after the breakdown in case you don’t want to study each of them to decide, I will give you the best option that suits you.

Types of Vegan, Keto-Friendly Protein Powders

Pea Protein


  • Has all nine essential amino acids.
  • Contains a good amount of branched-chain amino acids.
  • It’s the second fastest protein powder on this list (behind soy) putting into account that plant-based proteins usually have the bad rap of slow digestion rate.
  • It’s rich in iron (which is something you really need as a vegan, putting into account that red meat is one of the biggest sources of iron for most people, especially those on Keto)
  • It keeps you satiated for long periods of time.
  • Effective in muscle building


– It has a relatively high amount of sodium, beware of that if this is a problem for you.
– Although it’s only the protein extracted from the peas, it can still cause an allergic response if you’re allergic to pea.

Product Recommendation

If you don’t know what to choose and have no sensitivity to peas, just go buy this. You won’t regret it.

Fava Bean Protein


  • It’s one of the least allergy-inducing protein powders. However, it shouldn’t be used by G6PD deficiency patients.
  • It keeps you satiated for long periods of time.
  • Effective in muscle building


-It shouldn’t be used by G6PD deficiency patients.

Product Recommendation

This protein-rich crunchy snack always leaves me wanting more. This is better than any other product I have found made with fava beans protein. It’s available at an inexpensive price on Amazon.

Collagen Protein


  • It’s crucial for your skin, hair, and nails. Should totally be considered when you have problems in these areas.
  • Supports the health of your bones.
  • Supports joint health.
  • One of the most filling proteins.


-It offers a different amino acids profile than the regular protein powders, thus it’s not a choice between this or that: it’s dependant on your needs.
-It won’t be a big help to put on muscle weight if that’s your primary goal.

Product Recommendation

This one is my absolute first choice. It also comes with MCT powder, which makes it even better for us, Keto dieters.

Rice Protein Isolate


  • The least allergy-inducing protein reported by vegans. (This is the protein people discover after almost giving up on finding a protein they are not allergic to.)
  • Effective in building muscle strength
  • Can reduce muscle soreness after exercise


– Contains arsenic, which, in big amounts, may cause arsenic poisoning. However, this is not something to be worried about in moderate amounts in healthy individuals.

Product Recommendation

If you’re someone who has given up on finding a protein that you’re not allergic to, this would be my first recommendation.

Soy Protein


  • It has the full profile of all nine essential amino acids. (However, it lacks branched-chain amino acids)


-It has phytates which count as an antinutrient. This means it can inhibit the absorption of nutrients like iron and zinc. This becomes a problem if you’re only relying on soy to get these nutrients.

Product Recommendation

If you want to go with soy protein, this one from Sports Now would be the one you’re looking for.

The Verdict

  • If you have no idea what to choose from between all the endless types and different products of powders and you know that you don’t have any allergic issues, especially to peas, then trust me and go buy this product from Amazon.
  • If you have allergic issues and you can’t find anything you’re not allergic to, this rice protein alternative is the one you should be looking into next.
  • If you want to be protecting your nails, hair, and bones and taking care of them, collagen protein, and especially from this brand, is your best bet.
  • If you’re looking for a crunchy, protein-rich, vegan, Keto-friendly snack, look no further. This is the one.
  • If you want to go with soy protein, this one from Sports Now would be the one you’re looking for.

Is Protein Powder A Must On Vegan Keto?

You can do without protein powders when you’re able to eat a balanced diet and you’re making sure you’re hitting your macros every day. People on open diets struggle to do that, let alone people like you doing a very strict diet like vegan keto.

What really makes it hard to get enough protein is the limited list of options you have to choose from.

And knowing that protein is a crucial part of the keto puzzle makes you more determined to be getting enough of it on a daily basis.

Another huge reason you might want to consume even more protein powder on vegan keto is if you’re trying to build muscles. Then, your protein needs go way up. This is a point where you absolutely should be investing in some good protein powder. In fact, this is one tip of the 11 tips I wrote to help you build more muscle on vegan keto. You can read that article here.

Are There Downsides to Vegan Keto Protein Powders?

Like anything in life, protein powders, too, have downsides. Some types, like pea and soy, get some people into allergic attacks. However, those people already have an established sensitivity toward the base product the powder is made of (pea or soy). Other healthy individuals shouldn’t have to worry about that.

I have also established earlier with you the cons of each vegan protein powder, you can go back and read through them. But I want to mention other side effects that happen with protein powder in general, especially when consumed in large amounts. These side effects include nausea, thirst, bloating, cramps, reduced appetite, headaches, and increased bowel movements.

That being said, consuming high-quality protein powders moderately and consulting your physician about each and every step you want to take when it comes to health and nutrition decisions is always a must.

Keto-Friendly Protein-Rich Foods To Get Your Protein Fix Naturally (All for vegetarians, some for vegans)

I have one article that details protein sources for vegans on keto with tables comparing the protein content of each one, read it here. I have another article on protein sources for vegetarians on keto (this one, too, is full of helpful tables), you can read this one here.

(If you’re confused between vegan keto and vegetarian keto, I’ve written an article to show you the difference and which of the two is the right one for you. You can read it here)

1- Cottage Cheese

Calories: 98

Protein: 11g

Fat: 4.3g

Total carbs: 3.4g

Fiber: 0g

Net carbs: 3.4g

(In every 100g)

2- Almond Milk

Each cup (240ml) of almond milk provides:

Calories: 39

Protein: 1g

Fat: 3g

Total carbs: 4g

Fiber: 0.5g

Net carbs: 3.5g

3- Ricotta Cheese

Calories: 150

Protein: 7.5g

Fat: 61g

Total carbs: 7.5g

Fiber: 0g

Net carbs: 7.5g

(In every 100g)


Each cup (240ml) of milk provides:

Calories: 103

Protein: 8g

Fat: 2.4g

Total carbs: 13g

Fiber: 0g

Net carbs: 13g

5-Baked Cheese Snacks

This one has got to be my favorite.

6- High-Protein Low-Carb Cereals

I’m in love with this one from Highkey. Click to check its price on Amazon.

7-Greek Yogurt

Generally, Greek yogurt packs 4g of carbs and 9g of protein.

8- Edamame

Each 100g of cooked edamame has 11g of protein and 5g of net carbs.

Calories: 98

Protein: 17g

Fat: 8g

Total carbs: 15g

Fiber: 8g

Net carbs: 7g

(In every 100g)

9- Eggs

One large, boiled egg (50g) provides:

Calories: 98

Protein: 6g

Fat: 5g

Total carbs: 0.6g

Fiber: 0g

Net carbs: 0.6g

10-Mozzarella Cheese

Calories: 280

Protein: 28g

Fat: 17g

Total carbs: 3.1g

Fiber: 0g

Net carbs: 3.1g

(In every 100g)


Calories: 116

Protein: 9g

Fat: 0.9g

Total carbs: 20g

Fiber: 8g

Net carbs: 12g

(In every 100g)

12-Black Beans

Calories: 114

Protein: 7.5g

Fat: 0.4g

Total carbs: 20g

Fiber: 7.5g

Net carbs: 12.5g

(In every cooked, half cup (85g))


Calories: 164

Protein: 9g

Fat: 2.6g

Total carbs: 27g

Fiber: 8g

Net carbs: 19g

(In every 100g)



16-Nut and Seed Butter

17-Almond Flour

It has averagely 24 grams in each cup.

18- Nutritional Yeast


Each ounce (2 tbsp) of Tahini packs:

Calories: 180 calories

Protein: 6g

Fat: 16g

Carbs: 6g

Fiber: 2g

Net carbs: 4g


It has 25g of protein in every 100g

21-Tempeh and Tofu

They have averagely 15g of protein in every 100g.


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Nabeel Kallas

I'm a medical doctor with a lot of passion for Keto & Intermittent Fasting. They have completely changed my life and I am beyond honored to help you experience that same change. I'm ready when you are. Read more here.

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