Whether you follow a keto diet or you’re just searching for healthy low-carb smoothies, this keto peanut butter smoothie fits the bill for a carb-restricted diet.
Besides being keto-friendly and low-carb, this peanut butter smoothie is packed full of nutrients that will keep you full and satisfied until your next meal.
It just takes minutes to blend up this refreshing treat, making it an ideal meal replacement or on-the-go snack for those busy days when you’re crunched for time or you just don’t feel like cooking.
One of the best things about this smoothie recipe is that you can experiment and adjust the ingredients until you find the perfect combination for your taste.
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- Peanut butter – peanut butter is an excellent source of protein and fat, both of which make this smoothie not only delicious but filling. When shopping for peanut butter, just make sure to buy the natural versions with no added oils or sugar.
- Unsweetened vanilla almond milk – creamy unsweetened almond milk is an ideal keto-friendly base for a low-carb smoothie at only 1 gram of net carbs per cup. It’s also surprisingly low in calories at 40 calories per cup.
- Cacao powder – antioxidant-rich cacao powder is made from grinding up cacao beans. Just a small amount of this powder will give your smoothie a deep cocoa flavor.
- Peanut flour – mix this highly versatile, nutrient-dense flour into a smoothie recipe, soups, sauces, baked goods, pancakes, dips, cottage cheese, etc. It’s an ideal way to intensify the peanut flavor of your foods while adding just 1.5 grams net carbs per tbsp. Be sure to check the label before you buy peanut flour as some versions contain added sugar.
- Avocado – a nutrient-dense superfood that gives a creamy, silky texture to a smoothie, plus it’s packed with vitamins, minerals, fiber, and heart-healthy omega fats.
- Chia seeds – These tiny seeds are loaded with antioxidants, fiber, omega fats, vitamins, and minerals. Because there is a gram of fiber for every gram of carbohydrate, these seeds add virtually zero net carbs to your smoothie.
- Liquid stevia – A little goes a long way describes this highly-potent, zero-calorie natural sweetener. Start with just 5 drops and adjust according to your personal taste preference.
Blending up a smoothie recipe is just about one of the easiest ways to deliver several satisfying, nutrient-rich ingredients to your body at one time.
Simply place all ingredients into your blender, blend until smooth, and enjoy immediately.
Keto Peanut Butter Smoothie Recipe
- 2 tbsp peanut butter
- 1 cup unsweetened vanilla almond milk
- 1 tbsp cacao powder
- 2 tbsp peanut flour
- 1/4 medium avocado
- 1 tbsp chia seeds
- 5 drops liquid stevia (adjust to taste)
- 1 cup ice
- 2 tbsp heavy cream (optional) – if you want a thicker smoothie (more of a milkshake-like consistency)
- Add all ingredients into the blender. Blend until smooth and enjoy!
Nutrition Facts of Ingredients
- 2 tbsp. peanut butter – 180 kcal, 15 g fat, 6 g protein, 8 grams carbohydrates
- 1 cup unsweetened vanilla almond milk – 30 kcal, 3 g fat, 1 g protein, 1 gram carbohydrates
- 1 tbsp. cacao powder – 15 kcal, 1 g fat, 1 g protein, 3 grams carbohydrates
- 2 tbsp. peanut flour – 55 kcal, 2 g fat, 8 g protein, 4 grams carbohydrates
- 1/4 medium avocado – 59 kcal, 5 g fat, 1 g protein, 3 grams carbohydrates
- 1 tbsp. chia seeds – 68 kcal, 4 g fat, 2 g protein, 6 grams carbohydrates
Total Nutrition Facts of Recipe
407 kcal, 30 grams fat, 19 grams protein, 24 grams carbohydrates, 9 grams net carbs
Oats are rich in fiber and a great way to thicken up a smoothie. 1/4 cup of oats provides 15 grams of total carbs, 2 grams of fiber, and 13 grams of net carbs.
While oats can fit into a low-carb diet, they are difficult to fit into a traditional keto diet because of the carb content.
Yes, you can mix peanut butter with milk. On a keto diet, opt for low-carb milks, such as unsweetened almond and coconut.
Cows milk naturally contains lactose, a milk sugar. If you want to add dairy to your smoothie, use full-fat Greek yogurt instead of dairy milk. Unsweetened whole Greek yogurt has 2 g of net carbs per 1/4 cup.
Typically, frozen bananas would be an excellent addition to a peanut butter banana smoothie, but because bananas are high in sugar, they are difficult to fit into a keto diet.
However, if you are not following a rigid carbohydrate restriction, a peanut butter smoothie with a banana is a great way to nourish your body.
Yes, peanut butter and banana is a healthy snack. However, on a keto diet, bananas are not the best fruit option because of the high sugar content.
Smoothies with bananas can quickly add up in carbs so instead of the peanut butter banana combination, try peanut butter raspberry, or peanut butter açaí.
What Other Low-Carb Ingredients?
Here is a list of the net carbs found in several ingredients that you can use in a keto-friendly smoothie recipe:
- peanut butter (no sugar added) – 2 tablespoons (4 grams net carbs)
- almond butter (no sugar added) – 2 tablespoons (3 grams net carbs)
- Unsweetened almond milk – 1 cup (1 gram net carbs)
- Heavy cream – 0 carbs
- No calorie sweeteners – Stevia, Monk fruit
- Cocoa powder (unsweetened) – 1 gram net carbs per tablespoon
- Cacao powder (unsweetened) – 1 gram net carbs per tablespoon
- Peanut flour (unsweetened) – 1.5-gram net carbs per tablespoon
- Açaí berries (unsweetened) – 1 pack frozen açaí puree (1 gram net carbs)
- Avocado – 1/4 small-medium avocado nets just 1 gram of carbs
- Shredded coconut (unsweetened) – 2 net carbs in 2 tablespoons
- Greens – spinach, kale
- Spices – cinnamon, ginger, turmeric
- Chia seeds – 0-1 gram net carbs per tablespoon
- Raw shelled hemp seeds – 0-1 gram net carbs tablespoon
- Some sugar alcohols are considered keto-friendly, like erythritol and xylitol, but can cause unpleasant side effects like bloating, gas, and diarrhea.
- Frozen fruit – blackberries, raspberries
- Vanilla extract
Smoothies are an excellent way to deliver several superfoods into your body in one serving. This peanut butter smoothie recipe checks off all the boxes: keto-friendly, low-carb, high-fiber, nutrient-rich, filling, delicious, and easy to make.
One of the concerns of a keto diet is the lack of fiber. Smoothies are a great way to help you meet your fiber needs.
Here is a breakdown of the fiber content in the smoothie recipe above:
- Peanut butter – 3 grams per 2 tbsp.
- Cacao powder – 2 grams per tbsp.
- Peanut flour – 2 grams per 2 tbsp.
- Avocado – 2-3 grams fiber per 1/4 whole-pitted avocado
- Chia seeds – 4 grams per tbsp.
Just one serving of this smoothie recipe provides 13 grams of fiber, about half of most women’s daily fiber needs and about a third of most men’s daily fiber needs.
Please note that certain groups of people are advised not to follow a keto diet, including people with: type 1 diabetes, pancreatic disease, liver conditions, thyroid problems, eating disorders, gallbladder disease, pregnant or breastfeeding women, and athletes.
A true ketogenic diet must be overseen by a medical professional or dietitian due to possible adverse events. Always check with your doctor or dietitian to make sure it is safe for you to start a keto diet.
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