12 best keto smoothie recipes


Drinking smoothies on a keto diet can be an easy way to consume macronutrients in the correct ratios. People can also add supplements to their smoothies to boost ketosis or support their general health.

This article provides recipes and nutritional information for 12 smoothies, each featuring a range of ingredients and potential health benefits. It also includes options for dairy-free or vegan diets.

Some people can take part in a ketogenic or keto diet to maintain a moderate weight or reduce body fat. The diet limits carbohydrates so that the body uses fats for energy instead, in a state known as ketosis.

According to a 2020 review, the ideal ratios for macronutrients on a keto diet are:

  • 55–60% fat
  • 30–35% protein
  • 5–10% carbohydrates

On a 2,000 calorie per day diet, this means limiting carbohydrates to 20–50 grams (g) per day.

Smoothies are an ideal way to include nutrients in the ratios that someone needs for a keto diet. Additionally, people can add foods, such as spinach, kale, and berries, which contain essential vitamins and minerals.

People could also add medium-chain triglycerides (MCTs) to increase the ketogenic effect. They can also add other supplements such as collagen or protein powder.

Below is a selection of smoothie recipes suitable for keto diets.

Please note that the writer of this article has not tried these smoothies.

Click here to learn more about a 1-week keto diet meal plan.

Matcha green tea contains the amino acid L-theanine, which research indicates has stress-reducing properties. This recipe from Keto Diet Recipes contains one serving.

Blend the following ingredients until smooth:

  • 3/4 cup of unsweetened almond or coconut milk
  • 1 tablespoon (tbsp) of chia seeds
  • 1 teaspoon (tsp) of matcha green tea powder
  • 1/4 tsp of lemon juice
  • 5 drops of vanilla stevia or another keto-friendly sweetener of choice
  • 3 tbsp of Greek yogurt or coconut cream for a dairy-free version
  • 1/4 cup of crushed ice (optional)

Nutrition information per serving:

  • calories: 107
  • fat: 6 g
  • carbs: 1 g
  • protein: 6 g

People who eat a plant-based diet can substitute the cream cheese in this recipe from Keto Diet Recipes with full-fat coconut milk.

For one serving, blend the following ingredients until smooth:

  • 1/2 cup of frozen or fresh blackberries
  • 1/4 cup of cream cheese
  • 1 tbsp of coconut oil or MCT oil
  • 1/4 tsp of vanilla extract
  • sweetener of choice to taste
  • pinch of salt
  • 1/4 cup of coconut milk
  • 1/2 cup of water

Nutrition information per serving:

  • calories: 459
  • fat: 41 g
  • carbs: 10 g
  • protein: 5 g

Studies suggest that turmeric is anti-inflammatory as it contains the compound curcumin.

The body can better absorb curcumin with black pepper. If someone uses a chai spice mix that does not contain black pepper, they should add some to this smoothie.

This recipe from Vegan Keto by Liz MacDowell is suitable for vegan diets.

Ingredients for two servings:

  • 2 cups of non-dairy milk such as oat milk
  • 1 medium avocado, peeled and pitted
  • 1/4 cup (28 g) of pea protein powder
  • 1 1/2 tsp of chai spice blend, plus extra for sprinkling
  • 1 tsp of turmeric powder
  • 1/8 teaspoon of liquid stevia

Nutritional information per serving:

  • calories: 322
  • fat: 23.5 g
  • carbs: 11.5 g
  • protein: 17.7 g

Research suggests that ginger and turmeric have anti-inflammatory, antimicrobial, and antioxidant properties.

The below recipe serves two and is suitable for a vegan or dairy-free diet:

  • 1/2 an avocado
  • 3/4 cup of full-fat coconut milk
  • 1/4 cup of almond milk
  • 1 tsp of freshly grated ginger
  • 1/2 tsp of turmeric
  • 1 tsp of lemon or lime juice (or more to taste)
  • 1 cup of crushed ice (or more for a thicker smoothie)
  • sugar-free sweetener to taste

Nutrition information per serving:

  • calories: 232
  • fat: 22.4 g
  • carbs: 6.9 g
  • protein: 1.7 g

This smoothie from Vegan Keto by Liz MacDowell is suitable for vegan diets.

For one serving, add the following ingredients to a blender and garnish with mint leaves:

  • 1 cup of non-dairy milk of choice
  • 2 lightly packed cups (60 g) of fresh spinach
  • 1/4 cup (40 g) of hulled hemp seeds
  • 2 tbsp (14 g) of ground flax seeds
  • 1 packed tablespoon of fresh mint leaves
  • 1 tbsp of lemon juice
  • ice (optional)
  • fresh mint to garnish

Nutrition information per serving:

  • calories: 322
  • fat: 23.5 g
  • carbs: 11.5 g
  • protein: 17.7 g

This is a higher calorie recipe that serves two people. A person following a paleo diet can use a banana instead of a sweetener.

For two servings, blend:

  • 2 cups of coconut milk
  • 1/4 cup of macadamia nuts or raw cashews
  • 4 tbsp of lime juice
  • 1/2 an avocado
  • 2 handfuls of spinach or any greens
  • 1 tbsp of erythritol or any favorite low carb sweetener to taste
  • 2 tbsp of coconut butter
  • 2 tbsp of collagen
  • splash of vanilla extract (optional)
  • zest of one lime
  • liquid stevia or raw honey to taste

Nutrition information per serving:

  • calories: 753
  • fat: 76 g
  • carbs: 20 g
  • protein: 14 g

Research suggests that supplementing the protein collagen can be beneficial for the joints, skin, and hair.

This recipe also contains coffee, so it could be suitable for someone to drink in the morning or as an afternoon pick-me-up beverage.

For one serving, add ingredients and blend until smooth:

  • 1 3/4 cup of unsweetened vanilla almond milk
  • 2 scoops of collagen protein powder
  • 1/2 cup of cold coffee (or 1–2 tbsp espresso powder)
  • 1/2 large avocado
  • 3 tbsp of cacao powder
  • 3 packets of pure stevia
  • 1/8 tsp of cinnamon
  • 1 cup ice

Nutrition information per serving:

  • calories: 350
  • fat: 23 g
  • carbs: 16 g
  • protein: 24 g

Research suggests methylxanthines in cacao offer several health benefits, including heart and blood vessel health, prevention of degenerative diseases, and respiratory health. This recipe serves one and contains just 2 g of net carbs.

Blend all ingredients, excluding collagen protein powder and coconut. Add collagen protein and quickly blend, then top with coconut. For one serving, use:

  • 1/2 cup of coconut milk
  • 1 cup of water
  • 1/2 cup of ice
  • 2 scoops of chocolate flavor collagen protein powder
  • 1/2 a frozen avocado
  • 4 mint leaves
  • 1 tbsp of crushed cacao butter
  • 2 tbsp of shredded coconut

Nutrition information per serving:

  • calories: 552
  • fat: 44 g
  • carbs: 10 g
  • protein: 26 g

Someone following a dairy-free diet can adapt this recipe by using coconut cream instead of heavy cream. The recipe makes two small smoothies and contains 4.7 g net carbs per serving.

For two servings, blend:

  • 1 cup of unsweetened almond milk
  • 2 tbsp of natural peanut butter
  • 3 tbsp of erythritol or xylitol or monk fruit
  • 1/4 cup of heavy cream or coconut cream if dairy-free
  • 1 cup of crushed ice
  • 1 tbsp of unsweetened cocoa powder

Nutrition information per serving:

  • calories: 172
  • fat: 15.4 g
  • carbs: 6.3 g
  • protein: 5.2 g

This recipe is suitable for those eating a plant-based diet. The smoothie includes kale, a rich source of vitamins A, K, and C, essential minerals, and fiber.

For two servings, blend:

  • 1 oz of kale leaves
  • 1/2 an avocado
  • 1 stick of celery
  • 2 oz of cucumber
  • 1 cup of unsweetened almond or regular milk
  • 1 tbsp of peanut butter
  • 2 tbsp of lemon juice

Nutrition information per serving:

  • calories: 141
  • fat: 10.8 g
  • carbs: 8.6 g
  • protein: 4 g

Berries, such as strawberries, are a source of beneficial antioxidants. As fruits, they contain relatively low sugar. Someone could also add extras such as collagen powder, protein powder, or MCT oil. The recipe is available here.

For three servings, blend:

  • 1/2 cup of coconut milk
  • 1 1/2 cups of unsweetened almond milk
  • 2/3 cup of frozen raspberries
  • 2/3 cup of strawberries
  • 1/2 cup of blackberries
  • 1 tbsp of sugar-free whipped cream (optional)
  • other optional extras:
    • low carb sweetener
    • collagen powder
    • protein powder
    • nut butter
    • MCT oil

Nutrition information per serving:

  • calories: 116
  • fat: 8 g
  • carbs: 9 g
  • protein: 1 g

People following a keto diet may avoid bananas as they are higher in sugar, but this recipe only uses a quarter of the fruit and contains 17 g net carbs per serving. The recipe is here.

For one serving, blend:

  • 1/4 banana
  • 1/2 cup of strawberries
  • 1/4 cup of heavy whipping cream
  • 1 cup of unsweetened vanilla almond milk
  • 1 scoop of vanilla flavor ketogenic meal replacement shake
  • 1/2 cup of ice

Nutrition information per serving:

  • calories: 405
  • fat: 32.5 g
  • carbs: 22 g
  • protein: 8 g

Smoothies can be a convenient way to consume the correct ratios of macronutrients on a keto diet. People can try different recipes and aim to include a variety of essential nutrients. They could also enjoy these smoothies for breakfast or as an afternoon snack.

The keto diet may help someone maintain a moderate weight or reduce body fat, especially in combination with exercise. To process hard ingredients, such as nuts or frozen fruit, a person may need a high-speed blender.



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