Keto Smoothie Recipe Guide
Being on the go and busy, I love the convenience of a quick smoothie! Most healthy smoothie recipes are loaded with carbs and sugary fruits like bananas, dates, pineapple, and mango though and you would be surprised how many calories they can pack too!
That’s no surprise since most fruits are largely made up of high glucose and carbohydrates. While their naturally sweet flavors can sweeten your drink without added sugar, a keto or low carb diet that limits net carbs still avoids too much fruit.
For those following a keto or low carb diet, the end goal is simple:Metabolic Flexibility- this is achieved through limiting the carbs going in, in order for your body to burn through glycogen reserves and tap into stored body fat.
For many, their limit of carbs is between 50 grams and 80 grams of net carbs per day-Considering one medium apple contains 21g of carbs and a banana is around 27g, you can see how a healthy smoothie can still keep you from losing weight?
Here is a cheat sheet of how to put together a yummy, low carb smoothie that will fill you up without killing the carb bank
- Full-fat coconut milk
- Coconut milk
- heavy cream
- Unsweetened almond milk Cashew milk
- Plain Greek yogurt
- Coconut water
- Black Coffee
Fruits and Veggies:
- Other greens
- Nut butter (almond butter, peanut butter, cashew butter)
- Nuts and seeds (peanuts, almonds, macadamia nuts)
- Keto sweeteners (monk fruit)
- Lemon juice /Lime juice
- Matcha powder
- Sugar-free chocolate
- Cacao powder
- Ice cubes
- Protein powders
- MCT oil
- Coconut oil
- Heavy whipping cream, whipped
- Cacao nibs
Having these low carb ingredients in the fridge/ pantry will make it easier for you to whip your keto smoothie in minutes.
Step 1: Choose a liquid
The first step of making a keto smoothie is to choose your liquid. You don’t have to stick to one and can combine a few.
To make a creamy smoothie, you need thicker liquid like yogurt and coconut cream.
Also, if you are adding other thickening ingredients like avocado and cauliflower, you may want to stick to thinner liquid like almond milk.
Also, liquids offer an easy way to make your low-carb drinks high fat. Pick liquid-rich in fat. If not, be sure to add other fat sources like MCT oil to supplement your fat intake.
Regardless of your liquid choice, sure to pick an unsweetened, plain variety to avoid sugar.
Step 2: Add Fruits/Vegetables
Keto diet is mostly void of fruits, but some of these lowest carb fruits can still make the cut. Fruits like acai, avocados, blackberries, and watermelon are amongst the lowest in sugar content.
You can use either fresh or frozen fruits, but some fruits like acai and star fruits mostly come in a puree. That’s perfectly okay and actually help add creaminess and velvety texture to your drink.
Low-carb vegetables are an essential part of low-carb lifestyle. They help add vitamins and minerals to your keto recipe. With the right flavor combo, you often even taste the bitterness.
Step 3: Add Flavors and Textures
This is the best part of making a keto smoothie. If you are looking for a keto recipe to make your low carb breakfast smoothie, add peanut butter. Your keto smoothie can have your favorite breakfast flavors like peanut butter and jelly with raspberries.
If you are a chocoholic, you can add in a teaspoon of cacao powder to make your drink a chocolate-heaven.
Also, be sure to add your choice of sugar-free sweetener if your other ingredients lack sweetness. Stevia and monk fruit are naturally derived sweeteners and a great choice if you want to avoid artificial sweeteners.
Step 4: Add Optional Add-ons
Whether it’s whipped cream or a dash of matcha powder, add-ons truly add real value to your keto smoothie.
This is also where you can include an additional dose of fat to make it truly fit for your keto lifestyle. Play with different optional ingredients to make your drink a real treat on a hot day.
Get your Keto Smoothie Guide here: Keto Smoothies