The 10 Cheapest Keto Proteins in the UK

A ketogenic diet requires adequate protein while minimising carbohydrates. The good news is that some of the most affordable protein sources in UK supermarkets happen to be keto-friendly. These options provide high biological value protein with minimal processing, fitting within typical keto macros of 20-30% protein, 70-80% fat, and under 50g net carbs daily.

1. Chicken Thighs (Skin On)

Chicken thighs with skin cost roughly £2.50 per kg at Aldi, about half the price of skinless chicken breast. The skin provides extra fat, making thighs ideal for keto macros. Each 100g serving delivers 20g protein and 13g fat. Dark meat also contains more iron and zinc than breast. keto chicken recipes work well with thighs.

2. Whole Eggs

At £1.20 for six large eggs in Tesco, eggs provide complete protein for under 20p each. One egg contains 6g protein and 5g fat, with virtually no carbs. Eggs are rich in choline, essential for liver function and brain health. Their versatility makes them a staple for quick keto breakfasts.

3. Canned Mackerel

Mackerel fillets in tomato sauce cost £1.15 per 125g can at Lidl. Each can provides 30g protein and 15g fat, with the bonus of omega-3 fatty acids. The tomato sauce adds only 2g net carbs per serving. Canned fish keeps for months, making it a practical pantry staple.

4. Pork Shoulder

Pork shoulder sells for £3.50/kg at Morrisons, often cheaper when bought in larger cuts. Slow-cooked, it yields tender meat with 25g protein and 20g fat per 100g. The fat content helps meet keto energy needs while keeping costs low compared to leaner cuts.

5. Minced Beef (20% Fat)

Standard minced beef at 20% fat costs £4.50 per 500g pack at Sainsbury’s. Higher fat content means better value for keto macros than lean mince. Each 100g portion provides 20g protein and 15g fat. Browning creates fond for rich, meaty sauces without added carbs.

What This Means in Practice

Autumn brings seasonal price drops on British lamb and game, but these budget proteins work year-round. The NHS advises adults consume 0.75g protein per kg of body weight daily. At 70kg, that’s 52.5g – easily met by two eggs (£0.40) and 150g chicken thighs (£0.75).

6. Tinned Tuna in Oil

John West tuna in sunflower oil costs £1.25 per 160g tin at Asda. Draining retains some oil, providing 30g protein and 10g fat per tin. Opt for skipjack tuna to reduce mercury exposure compared to albacore.

7. Chicken Liver

At £1.80 per 400g pack in Tesco, chicken liver delivers 25g protein per 100g with only 1g carbs. It’s one of the richest dietary sources of vitamin A and B12. Soaking in milk before cooking reduces any strong flavour.

8. Sardines in Olive Oil

Sainsbury’s sardines cost £1.10 per 120g tin. They provide 23g protein and 15g fat, with bones contributing calcium. The olive oil boosts fat content while being more stable for cooking than vegetable oils.

9. British Cheddar

Mature cheddar averages £5/kg when bought in blocks, providing 25g protein and 33g fat per 100g. Hard cheeses have negligible lactose, making them keto-friendly. Grated cheese keeps well frozen for quick use.

10. Frozen Pollock Fillets

Iceland sells 1kg bags of frozen pollock fillets for £4.50. Each 100g portion has 19g protein and 1g fat – pair with butter or olive oil to balance macros. Frozen fish often matches fresh in quality at lower cost.

Frequently Asked Questions

Is whey protein powder keto-friendly?

Unflavoured whey isolate contains minimal carbs, but whole food proteins provide better satiety and nutrients. Reserve powders for occasional use when whole foods aren’t practical.

How can I make cheap meats more tender?

Slow cooking, marinating with acidic ingredients like vinegar, and mechanical tenderising all help. Chicken thighs and pork shoulder respond particularly well to these methods.

Are processed meats like sausages good keto options?

Check labels – many contain fillers and sugars. Look for sausages with >85% meat content and <2g carbs per serving. These work in moderation.

The Bottom Line

A ketogenic diet needn’t rely on expensive cuts or specialty products. These 10 proteins deliver high-quality nutrition at supermarket prices, helping maintain ketosis without overspending. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

References

1. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
2. Hyde PN, Sapper TN, Crabtree CD, et al. (2019). Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss. JCI Insight. https://doi.org/10.1172/jci.insight.128308