When you’re wanting to shed a few pounds, the keto diet is an effective way to achieve weight loss. However, if you’re not careful, it can also be restrictive as one may tend to miss out on some essential nutrients. However, smoothies offer an easy and convenient way to increase your nutrient intake without ruining your diet.
If you’re up for it, here’s a list of keto diet smoothies you can fall back on whenever you need to bump up your nutrient intake without straying too far from the keto lifestyle.
10 Keto Diet Smoothies
Today, I’m sharing a roundup of keto diet smoothies ideas for you to try. But before we dive into the recipes, let’s first dive into the definition of what a keto diet is and how this information will be useful when it comes to choosing which ingredients are allowed on the keto diet and which ones are not.
What Is Keto Diet
Before we dive into the recipes, let’s clarify. What is a keto diet? A keto diet is a low-carb, high fat, eating plan specifically designed to put the body in a state of ketosis with the goal of helping to reduce body fat and improve your metabolic health.
The keto diet involves consuming a very low amount of carbs and replacing them with healthy fats to help your body burn fat for energy. The rules vary, but some common basics include consuming around 70-75% of healthy fats, 15-20% protein, and 5-10% carbs per day.
It could take a few weeks for the body to reach the state of ketosis, depending on a few factors and activity level. However, it works because by limiting the carb intake, you force your body to burn fat and your fat stores for energy instead, which is the process known as ketosis.
A precaution to take when you are entering a keto diet is to be mindful that this diet will increase the amount of ketones in the blood, which has been found to put one at risk for diabetic ketoacidosis (DKA), which is a medical emergency with symptoms such as high blood pressure, dry mouth, and free urination. Seek medical support if you believe you are experiencing DKA.
Are Smoothies Allowed On Keto Diet
With all the different restrictions associated with being on a keto diet, you may be thinking that smoothies are out of the question. Smoothies are traditionally known to be carb heavy beverages, however if made with the right ingredients, yes smoothies can definitely be a part of the keto diet!
Some core ingredients to swap between when you’re looking for good keto ingredients for your smoothies include non-starchy vegetables like broccoli, zucchini, avocado, bell peppers, berries, nuts, seeds, high fat dairy products, olive oil, high cocoa chocolate.
Sidenote: If you need a thickener for your smoothie, you can add a tablespoon of gelatin powder along with your ingredients.
Here are a few keto smoothie recipes to add to your list of meal ideas!
How To Make Keto Smoothies
Protein smoothie
The best part? There’s no added sugar.
Ingredients
1 Protein powder – 120 calories
1 cup Strawberries, fresh – 50 calories
1 cup unsweetened Almond milk – 30 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
Instructions
Step 1
Slice strawberries.
Step 2
Mix all ingredients in a blender, add ice if you like.
Nut Chocolate Smoothie
While the original recipe calls for bananas, when you’re on a keto diet, you can substitute a banana for 1 tablespoon of chia seeds or a cup of coconut yogurt.
Ingredients
1 Tbsp Chia seeds (Banana Substitute) – 138 calories
1 Protein powder – 120 calories
¼ tsp Cinnamon – 0 calories
1 cup unsweetened Almond milk – 30 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
¼ Tbsp Cocoa powder – 5 calories
Instructions
Step 1
Blend all ingredients together in a blender. Add ice if you need to.
Easy Avocado Green Smoothie
Try this easy breakfast avocado smoothie when you’re looking for a quick boost of energy and revitalization to kickstart your morning.
Ingredients
1 Avocado (or Banana Substitute) – 250 calories
1 cup Leafy greens, spinach, raw – 7 calories
1 cup Milk, 2% (cups) – 122 calories
Instructions
Step 1
Blend all ingredients together in a blender (add ice cubes if needed) and enjoy this breakfast smoothie.
Simple Berry Smoothie
When it comes to sugar free smoothies, it doesn’t get any easier than this. Just dump and go and you have yourself the perfect gluten free and keto smoothie recipes.
Ingredients
¼ cup Blueberries, frozen – 18 calories
¼ cup Raspberries, frozen, not sweetened – 20 calories
½ cup Yogurt, plain, whole milk, from tub – 107 calories
1 cup Milk, whole (cups) – 149 calories
Instructions
Step 1
If possible: use a ripe banana, and freeze the banana ahead of time.
Step 2
In a blender: blend berries, milk, and yogurt.
Step 3
Enjoy!
Step 4
No dairy? Use dairy free milk and yogurt of your choice.
Step 5
Any berries or frozen fruit is fine!
Smoothie King’s Keto Champ™ Berry
If you’re on the go and wanting a quick keto pick-me-up, Smoothie King sells a Keto Champ smoothie you can try. It’s good too!
Ingredients
Blueberries (Wild)
Raspberries
Califia Farms® Almond Milk
Almond Butter
Keto Protein Blend
100% Cocoa
Keto Champ™Chocolate
And while you’re at it, there’s more keto smoothie recipes worth trying at Smoothie King (if there’s a location near you) and that is their Keto Champ™Chocolate.
Ingredients
Califia Farms® Almond Milk
Almond Butter
100% Cocoa
Keto Protein Blend
Stevia Plant-Based Sweetener
Star Fruit Smoothie
(Photo and recipe courtesy of Angela at Keto Vegetarian Recipes)
Looking for something refreshing and different? You’ve got to give this protein packed, keto friendly, low carbs smoothies a try. This creamy beverage brings the perfect blend of nutrients and flavor to your morning or whatever time of day you choose to taste.
Ingredients
1 medium star fruit
1 scoop whey protein powder
1 tablespoon hemp hearts
1 tablespoon chia seeds
Instructions
Step 1
With a sharp knife, slice the edges from the star fruit.
Step 2
Remove the top and bottom of the fruit and cut into ¼ inch slices. Remove any seeds.
Step 3
Place all of the ingredients into a blender and pulse until smooth. Scrap the sides down if necessary.
Step 4
Pour into glasses and serve immediately. Try a garnish of a star fruit slice.
Keto Strawberry Smoothie
Keep things simple by tossing some frozen strawberries in together with some high fat, high protein dairy products, and whoolah.
Ingredients
Frozen strawberries
Greek yogurt – Use plain, unsweetened Greek yogurt.
Almond milk
Ice cubes
Instructions
Step 1
Add the frozen berries, yogurt, almond milk, and ice cubes to a blender.
Step 2
Blend until smooth.
Step 3
Dig in!
Vegan Blueberry Smoothie
Found this impressive high protein low carb smoothie recipe on Diabetes Strong. It’s perfect for those on a keto diet with only 9g Carbs, 14g Protein, 32g Fat, 1g Fiber, and 6g Added Sugar.
Ingredients
14 oz. canned unsweetened coconut milk
1/2 cup unsweetened almond milk
1/2 cup blueberries, (fresh or frozen)
4 tablespoon pea protein powder
1/2 teaspoon vanilla extract
Instructions
Step 1
Add the blueberries, almond milk, pea protein powder, and vanilla to a high-speed blender.
Step 2
Add the coconut milk slowly based on your desired smoothie thickness.
Step 3
Blend on high until all the ingredients are completely mixed and the smoothie has turned a light purple.
Chocolate Avocado Smoothie
And while we’re mentioning smoothie recipes from our friends, you’ve also got to try this one we love. Although not super high in protein, it is low carb, containing an impressive 12g Carbs, 2g Protein, 30g Fat, 5g Fiber, and 2g Added Sugar.
For a full list of keto-friendly fruits and vegetables, we’ve got you covered. While you’re at it, find out – is a fruit smoothie in the morning healthy?
All good things to know when you’re on a keto low carb diet. Enjoy!
