A smoothie is a delicious treat you can enjoy even on a keto diet.
While most smoothies are high in carbs and even added sugar, all it takes is little tweaks to make them keto.
With keto smoothies, you will refrain from high-carb items like bananas and oats. Instead, you swap them with sweet but low-sugar fruits like acai and blackberries.
If you are into packing in nutrition into your morning blend, a handful of greens gives a dose of fiber you need for a day.
A well-planned smoothie can be not only a delicious part of your keto breakfast but also a nutritious one. It can even fill your keto macros with healthy fats.
Here is how you can make your own blend of keto smoothies.
Keto Smoothie Recipe
Pick your fruit
When making fruity keto-friendly smoothies, you need fruits that are low in carbs.
This is because high-carb fruits like bananas, peaches, and mangos can send you out of ketosis.
Instead, pick acai berries, blackberries, raspberries that can keep your carb count low. They bring a burst of sweet and tart flavors without breaking your diet.
Aim 1/2 cup of keto fruits. For blackberries, half a cup equates to about 3-4 grams of net carbs.
Choose frozen fruits
Choosing frozen fruits over fresh ones isn’t just about accessibility when making smoothies.
They help thicken up your blend and keep your drink cooler for longer especially on a hot day. Frozen fruits also help avoid the use of ice.
This prevents you from sipping on a watered-down smoothie.
If you don’t have frozen fruits, buy them fresh and freeze them in the freezer overnight.
Pick your veggies
Veggies can be a great addition to any smoothies, not just keto-friendly ones. They bring a pack of nutrients and essential vitamins you need for your health.
But that’s not to say any vegetables can go into smoothies.
You need low-carb vegetables that can be consumed raw. Think spinach, kale, arugula, and even cauliflower.
If you lack enough vegetables in your daily diet, be sure to take this opportunity to add a handful.
Aim 1/2 -1 cup of raw veggies in each serving. If leafy greens, you can add up to 1 cup. If something of more mass like cauliflower, half the portion should be sufficient.
Add a liquid
There is no smoothie without a liquid!
While liquid can be anything from coconut water to almond milk, to make it keto, be sure to choose one with no sugar.
Too many milk and kefir varieties come flavored and sweetened. Be sure to check the label to avoid hidden sugar and carbs in your liquid base.
Depending on your choice of a liquid, it can be thicker or thinner. Coconut milk and cream tend to be richer and creamier, adding to the thickness of the drink.
If you like your drink much thinner, go with something like coconut water and nut milk. You can also add a thickener to bring smoothness if desired.
3/4 to 1 cup is a good amount for 1 serving of a keto smoothie.
Choose a thickener
To give your smoothie a creamy, thicker consistency, you need a thickener. For keto dieters, luckily, there are many options.
From plain almond butter to coconut cream, Greek yogurt to chia seeds, there are many to choose from.
Think of flavor pairing as you choose your thickener. Usually, berries go well with any nut butter including almond and peanut butter.
Plain Greek yogurt is also a versatile option that can be paired with any flavor.
If it’s nut butter, aim 1-2 tbsps. For something as thick as Greek yogurt, I’d put 1/4 cup and add more as needed.
Additional flavors and add-ins
This is where you can truly customize your drink to meet your specific needs.
If you are in need of more healthy fats, add in 1/2 to 1 tbsp of MCT oil or omega-3 fatty acids.
Or it may be that you want your smoothie to be a rich chocolate delight. Add a teaspoon of pure cocoa powder will help transform your drink into a chocolate shake.
Other spices like cinnamon, ginger, turmeric, and even vanilla extract are keto safe. They can not only add a depth of flavors but take your smoothie to the next level.
If you have a sweet craving that just can’t be filled with minimum sugar, add keto sweeteners.
They help make your drink a sweet sensation without adding an ounce of real sugar.
Here is what it looks like when you put it all together. Here is my favorite raspberry smoothie made the keto way.
Raspberry Keto smoothie Recipe
- 1/3 cup frozen raspberries
- 1/2 cup unsweetened canned coconut milk
- 1/2 cup water
- 1 tbsp protein powder (optional)
- 1 tbsp MCT Oil
- 8 drop stevia
- 1 cup baby spinach
- 1 tbsp Unsweetened shredded coconut, for garnish (optional)
- In a blender, combine all ingredients (raspberries, coconut milk, protein powder, stevia, MCT Oil, and water). Blend until smooth.
- Pour into a glass and enjoy!
Whether you are craving a chocolate shake or vanilla cinnamon smoothie, you can make it the keto way.
Follow these steps to make a delicious smoothie you can enjoy guilt-free on keto.
A well-planned smoothie can be a great portable breakfast or filling snack. Furthermore, they can fill your sweet tooth and craving for something fruity.
We also put together these 7 delicious keto smoothie recipes for more ideas.
I hope you check them out and give them a try.