A keto smoothie is a great breakfast option when you want a quick breakfast, or need to eat on-the-go. A low-carb smoothie is also a great option when just need a break from eating eggs every morning, right?
Easy Recipes for Low Carb Smoothies
Typical smoothies — loaded with fruit, orange juice, or skim milk — are high in carbs and sugar. For example, a small green smoothie from Jamba Juice has 46 grams of sugar!
If we’re going to make homemade smoothies that are low in carbohydrates, we need to choose different ingredients that are better in line with the keto diet.
- Choose low-sugar fruit like berries, and add nutrient-rich greens like spinach.
- For liquids, avoid fruit juices in favor of plain water, unsweetened almond milk, or coconut milk.
- Add healthy fats, like full-fat coconut milk, heavy cream, or coconut oil.
- And as a final tip, use a high-powered blender to make your smoothies as smooth and creamy as possible.
Eating Fruit on the Keto Diet
Fruit contains natural sugars and is healthy in moderation. But can you eat fruit on the keto diet?
Of course! Just remember, if you are trying to keep your carbs in the 20-30 grams per day range, you’ll still need to watch your portion size when it comes to fruit.
Eating sensible portions of berries — such as raspberries, strawberries, blackberries, and avocado (yes, avocado is a berry!) — can allow you to stay in ketosis while still eating fruit. Here are the carb counts for berries, per 100g serving:
- Raspberries: 5g of net carbs
- Strawberries: 6g of net carbs
- Blackberries: 5g of net carbs
- Avocado: 2g of net carbs
Feel free to include small portions of fruit in your keto smoothie recipes.
Types of Milk on the Keto Diet
Choose a low-carb milk in your smoothie, like almond milk or coconut milk. Here are the carb counts for liquids to use in keto smoothies, per 1 cup serving:
- Unsweetened almond milk: 1g of net carbs
- Coconut milk beverage (carton): 1g of net carbs
- Coconut milk (can): 3g of net carbs
- Heavy cream: 1.5g of net carbs in a 2 oz. serving. If I’m using heavy cream in a keto smoothie, I usually use a 1-2oz serving and add water for the rest of the liquid.
Keto-Friendly Protein Powder
Want to add a boost of protein to your keto smoothie? You’ve got options. There are a variety of keto-friendly protein powders on the market for you to choose from.
- Isopure: Isopure low carb protein powder is a great all-around choice. The Vanilla flavor has 0 net carbs per serving. Isopure also makes an unflavored protein powder.
- Egg Protein Powder: Now Sports makes a good egg white protein powder for those who are dairy-free or paleo.
- Collagen Powder: Try adding a scoop of collagen powder to your low-carb smoothie.
9 Easy Keto Smoothie Recipes
Alright, now that we’ve talked about ingredients in keto smoothies, let’s get on to the recipes.
If you are looking for a light and refreshing keto smoothie, you’ll want to check out this blueberry and vanilla breakfast smoothie from Fat for Weight Loss. It’s fruity and delicous, not to mention beautiful!
Want something a bit more decadent? You’re going to love this Cinnamon Almond Butter smoothie from KetoConnect on I Breath I’m Hungry. This smoothie gets it’s rich, delicious flavor from nut butter. Add a scoop of collagen powder for an added boost of protein.
Turmeric lattes, or golden milk lattes, are so popular right now. And for good reason! In addition to giving this keto smoothie its golden color, turmeric is said to aid digestion and have anti-inflammatory properties.
Want even more veggies in your green smoothie? This green breakfast smoothie from Tasteaholics has you covered. With celery, cucumber, avocado, spinach, and matcha, this smoothie will help you begin your day with a kick-start of vital nutrients.
So, what’s the difference between a smoothie and a milkshake? Hmm? Mint chocolate chip ice cream was definitely the inspiration behind this delicious green smoothie. This keto smoothie blends heavy cream with avocado and peppermint oil for a minty, frosty treat.
Sometimes you just need chocolate, amiright? When that chocolate craving hits, try this Cocoa Almond smoothie from Dr. Hyman. This creamy cocoa smoothie has a great combo of fats and protein to keep you going all morning long.
If you’d like a creamy and fruity smoothie, you’ll love this blackberry cheesecake smoothie. And did you know? Blackberries actually have less net less carbs than blueberries, strawberries and raspberries.