The Protein Advantage Cookbook is a collection of 100
high-protein, low-carb recipes and tips from bestselling author Carolyn
Ketchum, the deservedly popular recipe developer and blogger behind
All Day I Dream About Food. Ketchum’s newest cookbook blends quick weeknight meals with make-ahead
basics and treats, wrapped in her pragmatic, low-carb approach, this time with
a focus on high-protein recipes.
Its official launch date was yesterday, August 12, 2025, but I was lucky
enough to get an advance review copy courtesy of the author and the publisher,
Fair Winds Press (an imprint of Quarto). It’s a terrific cookbook for anyone
interested in increasing their protein intake, and I’m delighted to share my
review.
Who It's For
This low carb, high protein cookbook is for anyone looking to improve their
health through “weight loss, blood sugar management, building lean muscle
mass, or simply having more energy for daily life” while eating delicious,
easy to prepare, wholesome food.
Ketchum’s stance of prioritizing protein aligns with the current science:
increasing protein intake can improve satiety and support lean mass,
especially alongside resistance training. And for adults 40+, adequate protein
becomes increasingly important.
What's Inside
Ketchum opens with a concise science and strategy overview, including what
“protein-forward, low-carb” means, why prioritizing protein matters from a
health perspective, and how to stock a high-protein, low-carb pantry with
healthy, tasty ingredients.
True to its name, of course, the majority of
The Protein Advantage Cookbook is devoted to the recipes. I was
delighted to see Ketchum's signature format: clear, easy to follow,
step-by-step instructions, lots of full-color photos (although not every
recipe has a photo), and practical tips, such as for swapping ingredients or
scaling portions.
The 100 recipes are organized into chapters with straightforward labels:
- Breakfast
- Breads and Muffins
- Appetizers and Snacks
- Soups and Salads
- Main Dishes
- Desserts
The Breakfast chapter includes 22 tasty recipes, such as Loaded Breakfast
Casserole (29.5g of protein), Chocolate Protein Pancakes (19.7g of protein), Hot
Maple Cereal (29.7g of protein), and Everything Bagel Smoked Salmon Toast (26.5g
of protein).
The Breads and Muffins chapter has 10 yummy high-protein recipes including
Easy Protein Bagels (13.3g of protein), Double Chocolate Zucchini Bread (11g
protein), Cheddar Jalapeño Biscuits (12.9g protein), and even Chocolate-Glazed
Donuts (10g protein)!
The Appetizers and Snacks chapter caters to both savory and sweet cravings,
including 17 recipes such as Sausage-Stuffed Mushrooms (12.8g protein), Taco
Bites (18.7g protein), Frozen Hot Chocolate (17.6g protein) and Chocolate
Hazelnut Spread (9.8g protein).
The Soups and Salads chapter features 13 simple yet satisfying recipes such as
Asian Chicken Noodle Soup (31.1g protein), Chicken Chile Verde (35.3g
protein), Turkey Club Salad (29.1g protein) and Old Bay Shrimp Salad (23.3g
protein).
The Main Dishes chapter contains 22 terrific recipes to suit a wide range of tastes, such as Honey Mustard Chicken Thighs (33.3g protein), Easy Steak Fajitas (25.2g protein), Pork Tenderloin with Dijon Cream Sauce (33.4g protein), and Teriyaki Salmon (30.2g protein).
If you have a sweet tooth, never fear! Carolyn Ketchum is also the author
of The Ultimate Guide to Keto Baking, and The Protein Advantage Cookbook includes 16 luscious desserts with a high-protein twist, such as Deep
Dish Brownies (16g of protein), Lemon Cheesecake Bars (12.3g of
protein), Coconut Candy Bars reminiscent of Mounds bars (10.4g of
protein), and Strawberry Lemonade Ice Pops (10.1g of protein).
There's also a chapter called "A Day in the Life" which chronicles what
Ketchum ate over the course of a few typical days, along with the workouts she did on those days. As a very active, extremely fit woman, her calorie
limits are much higher than mine, but it was still helpful to see how she
incorporates the cookbook recipes into her daily meal plans.
Why It Deserves a Place in Your Kitchen
The Protein Advantage Cookbook delivers exactly what it promises:
approachable, protein-centric low-carb recipes anchored in sensible nutrition
guidance. For those of us who want to feel more satiated, lift heavier weights, or simply be stronger as we age, while eating delicious, nutritious food and without spending all day in the kitchen, this book will be an excellent, much-used addition to our cookbook collections.
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