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 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.
Definitely sounds like the perfect cookbook for anyone wanting a low carb, but high protein selection of recipes. Thanks for the recommendation, Margaret.
ReplyDeleteYou’re most welcome, Elf! It makes prioritizing protein easy and delicious, even if you aren’t watching your carbs.
DeleteSounds like a great cookbook that should be in every kitchen! It is awesome that it has recipes for so many food courses.
ReplyDeleteThanks, Ms. Mouse — I agree completely!!! Since we all should be prioritizing protein, regardless of what else we eat, it really is a cookbook for every kitchen.
DeleteIt does sound like a good cookbook. I liked the peek at some of the recipes that you provided in your photos, Margaret, which allowed me to see what types of ingredients are used.
ReplyDeleteIt’s really excellent, Brenda. I’m glad my photos were helpful in showing examples of the types of ingredients, clear instructions, and full-color photos for many of the recipes.
DeleteAs we age it’s challenging to get enough protein, especially women. This cookbook is ideal especially for those who want to cook or like to cook. I’m feeling the urge to make the effort to get more protein in my diet these days. I think we get stuck in our regular cooking patterns and this book is a great way to break the chain of same-ole same-ole. Plus what a great gift as well.
ReplyDeleteBarbara, I agree completely about the difficulty in getting enough protein without actively prioritizing it in our meals throughout the day. I also agree that this cookbook would make a great gift. In fact, I am gifting a copy to my sister.
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