The 10 Best Keto Smoothie Recipes
The ketogenic diet involves drastically reducing your sugar intake and replacing most of your calories with fat.
It can help children with epilepsy control their cramps and is associated with weight loss, better blood sugar control, and lower cholesterol levels.
Since ketogenic diets are limited to carbohydrates, smoothies that contain carbohydrate-rich ingredients such as fruit, yogurt, honey, and milk generally do not fit into this eating style. This can be a problem for those who rely on smoothies for quick and healthy breakfast.
Fortunately, there are still low-carb and nutritional shakes you can enjoy while on the Keto diet.
Here are the top 10 keto smoothie recipes that are low in carbs and high in fat.
1. Triple Berry Avocado Breakfast Shake
Berries, including strawberries, blueberries, and raspberries, have less sugar than other fruits. They are rich in fiber, an indigestible carbohydrate that promotes digestive health.
Since fiber is not depleted in your body, those on the Keto diet often subtract grams of fiber from total grams of carbohydrates to estimate how many net carbohydrates are in a particular diet.
The berries are low in net carbs and are suitable in small servings for the Keto diet.
This triple berry keto shake contains 9 grams of net carbs and is enough for breakfast or a snack. To serve one, combine the following ingredients:
1 cup (240 ml) of water
1/2 cup (98g) frozen mixed berries (strawberries, blueberries, and raspberries)
Half an avocado (100 g)
Spinach 2 cups (40 gms)
2 tablespoons (20 g) flax seeds
Nutritive content
Triple Berry Avocado serves one for breakfast shakes (9 Trusted Sources):
Calories: 330
Fat: 26 grams
Carbohydrates: 21 g
Fiber: 12 grams
Protein: 12 g
2. Peanut Butter Chocolate Shake
Using unsweetened cocoa powder as a topping for peanut buttercream, this shake provides just 9 grams of net carbs and makes a delicious after-meal snack or dessert.
Peanut butter also contributes to plant-based proteins and fats, which can help keep you full.
To serve one, you need:
1 cup (240 ml) almond milk or another carbohydrate, plant-based milk
2 tablespoons of peanut butter (32 g)
1 tablespoon (4 g) single cocoa powder
1/4 cup (60 ml) heavy cream
1 cup (226g) ice
Blend the ingredients in a blender until smooth.
Nutrition content
Chocolate is a smooth serving of peanut butter:
Calories: 345
Fat: 31 grams
Carbohydrates: 13 grams
Fiber: 4 grams
Protein: 11 grams
3. Strawberry and zucchini smoothie with chia
To switch up your smoothies while on the Keto diet, you can replace generally leafy greens with other low carb veggies.
Zucchini refers to a summer squash with fiber and vitamin C, a water-soluble nutrient that acts as an antioxidant and can help fight underlying cell damage that contributes to heart disease and other problems.
This keto shake contains 9 grams of net carbs and zucchini mixed with strawberry and chia seeds, which are rich in healthy omega-3 fatty acids.
To make a serving, combine these ingredients:
1 cup (240 ml) of water
1/2 cup of frozen strawberries (110 g)
1 cup (124g) chopped zucchini, frozen or raw
3 tablespoons of chia seeds (41 g) grams
Nutritive content
One serving of strawberry, zucchini, and chia smoothies provide:
Calories: 219
Fat: 12 grams
Carbohydrates: 24 grams
Fiber: 15 grams
Protein: 7 g
4. Coconut, blackberry, and mint smoothie
Herbs and other seasonings are a gentle addition when you can't use carbohydrate-rich sweeteners like honey or maple syrup.
Featuring high-fat fresh mint, blackberries, and coconut, this smoothie contains 12 grams of net carbs and is a delicious way to meet your dietary needs for extra fat.
To serve one, you need:
1/2 cup (120 ml) unwrapped whole coconut milk
1/2 cup of frozen blackberries (70 g)
2 tablespoons of chopped coconut (20 g)
5-10 mint leaves
Combine in a blender and blend until smooth.
Nutrition content
Coconut Blackberry Mint Smoothie offers One for:
Calories: 321
Fat: 29 grams
Carbohydrates: 17 g
Fiber: 5 grams
Protein: 4 g
5. Smooth the lemon and green cucumber
A ketogenic shake made with citrus juice and fruits or vegetables that are high in water can be a refreshing snack or drink after a workout.
Cucumbers in particular are low in sugar and mostly made from water. In fact, 1 cucumber (301 g) contains more than 95% water and contains only 9 g of net carbs.
The combination of lemon juice and high-fat ground flax seed cucumber makes for a delicious keto shake with just 5 grams of net carbs.
Combine the following ingredients to serve this smoothie:
1/2 cup (120 ml) of water
1/2 cup (113 g) ice
1 cup (130 g) chopped cucumber
1 cup (20 g) spinach or kale
1 tablespoon (30 ml) lemon juice
2 tablespoons (14 g) field seeds
Nutrition information
The lemon cucumber provides a serving of green smoothie:
Calories: 100
Fat: 6 grams
Carbohydrates: 10 g
Fiber: 5 grams
Protein: 4 g
6. Cinnamon Raspberry Breakfast Shake
Like herbs, cinnamon and other spices are great ingredients to make keto more attractive.
Cinnamon helps bring out the sweet taste of low-carb fruits such as raspberries. The shake also loads fiber and contains plant-based protein and almond fat, making it a balanced breakfast alternative.
Mix and make a portion:
1 cup (240 ml) brown milk
1/2 cup (125 g) frozen raspberries
1 cup (20 g) spinach or kale
2 tablespoons of almond butter (32 g)
1/8 teaspoon cinnamon or more to taste
Nutrition information
Cinnamon raspberry provides a serving of breakfast shock:
Calories: 286
Fat: 21 grams
Carbohydrates: 19 g
Fiber: 10 grams
Protein: 10 g
7. Strawberry and cream smoothie
High-fat ingredients like heavy creams add richness and flavor to Keto shakes.
Consumption of whole dairy foods has been linked to potential health benefits such as high blood pressure and triglyceride levels such as metabolic syndrome and heart disease risk. However, more extensive research is needed.
Unlike other dairy products, heavy cream is low in sugar and contains almost no lactose, the sugar found in milk. Therefore, this creamy shake is suitable for the ketogenic diet.
To serve this delicious dish with 8g net carbs, add these ingredients to this blender:
1/2 cup (120 ml) of water
1/2 cup (110 g) frozen strawberries
1/2 cup (120 ml) heavy cream
Nutrition information
Strawberry Cream Shake provides one:
Calories: 431
Fat: 43 grams
Carbohydrates: 10 g
Fiber: 2 g
Protein: 4 g
8. Chocolate cauliflower smoothie for breakfast
Frozen cauliflower is a wonderful but delicious addition to low carb shakes.
One cup (170 grams) of cauliflower contains 8 grams of carbohydrates and more than 2 grams of fiber. Cauliflower is rich in various micronutrients such as potassium and magnesium, two minerals that play an important role in controlling blood pressure.
Adding whole coconut milk and horn seeds, this chocolate cauliflower smoothie contains 12 grams of net carbs and is enough for breakfast.
To serve, mix the following ingredients:
1 cup (240 ml) flavored coconut or almond milk
1 cup (85 g) frozen cauliflower florets
1.5 tablespoons (6 g) unique cocoa powder
3 tablespoons (30 g) flax seeds
1 tablespoon (10 g) cocoa beans
A pinch of sea salt
Nutrition information
Cauliflower Chocolate Shock Serves for Breakfast:
Calories: 308
Fat: 23 grams
Carbohydrates: 19 g
Fiber: 7 grams
Protein: 15 g
9. Pumpkin spice is mild
In the right portion, pumpkin is a highly nutritious, low-carb vegetable that's mixed into keto smoothies.
Not only is this popular orange squash rich in fiber, it also contains carotenoid pigments, beneficial nutrients that can act as antioxidants as well as have anti-cancer effects.
This Pumpkin Spice Shake contains 12 grams of net curb and features pumpkin puree, more hot spices, and a high-fat topping.
Mix the following ingredients to make one serving of this smoothie:
1/2 cup (240 ml) coconut or almond-flavored milk
1/2 cup (120g) pumpkin puree
2 tablespoons of almond butter (32 g)
1/2 teaspoon pumpkin pie spice
1/2 cup (113g) ice
A pinch of sea salt
Nutritive content
Pumpkin seasoning provides a smooth serving:
Calories: 462
Fat: 42 grams
Carbohydrates: 19 g
Fiber: 7 grams
Protein: 10 g
10. Key lime pie smoothie
Most nuts are high in fat but low in carbohydrates, making them suitable for the Keto diet.
These keto shakes contain cashews, which are high in fiber, unsaturated fat, potassium, and magnesium and help lower blood pressure and raise HDL (good) cholesterol levels.
To make this healthy key lime pie smoothie with 14 grams net curb, mix the following ingredients until smooth:
1 cup (240 ml) of water
1/2 cup of almond milk (120 ml)
1/4 cup (28g) raw cashews
1 cup of spinach (20 g)
2 tablespoons of chopped coconut (20 g)
2 tablespoons (30 ml) lime juice
Nutritive content
What the lemon tart smoothie provides:
Calories: 281
Fat: 23 grams
Carbohydrates: 17 g
Fiber: 3 grams
Protein: 8 g
Bottom line
High-fat shakes in fat, fiber, and low-carb fruits and vegetables can be a convenient alternative for keto dieters.
They can be enjoyed for breakfast or as a snack, and this facilitates eating habits.
If you need some inspiration for a keto shake, try some of the delicious options above.
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