Smoothies are great for breakfast, lunch, and dessert. They also come in such a wide range of flavors and can include almost any ingredient imaginable. But most smoothies are the sweet variety with sugary fruits as a central ingredient – not exactly keto friendly. Luckily, the keto diet has caught on and many creative keto dieters are sharing their delicious keto-smoothie recipes and that we share below.
As you'll see in this article, it is possible to make smoothies both keto friendly and delicious. By using coconut and almond milk as the base ingredient and low-carb fruits and veggies, you can have a ketogenic and nutritious meal in a cup. Make sure to click on the links in each recipe description to get the exact ingredients and instructions.
Start your day with this hearty cacao-flavored breakfast smoothie by Brokefoodies.com. It's rich in satiating MCTs from the coconut milk as well as protein from peanut butter (even more if you add protein powder). The recipe calls for full-fat coconut milk, but feel free to use almond milk or a combination of both instead. Another great thing about this smoothie worth mentioning is that it's vegan.
Calories: 450; Fat: 58g; Net carbs: 6g; Protein: 6g
This flavorful shake-smoothie hybrid was created by Matt and Megha from KetoConnect for Ibreathimhungry.com. It's very rich in protein at almost 20g per serving, which definitely makes it a great meal replacement. And with 5g of fiber per shake, this drink will help keep your gut healthy if you make it part of your weekly meal plan.
Calories: 326; Fat: 27g; Net carbs: 6g; Protein: 19g
Green smoothies usually contain a combination of greens and antioxidant herbs to provide a health boost when you most need it. This clean and green smoothie is no different in that department while also containing much appreciated MCT fats. It calls for filtered water as the base and avocado to give it body. If you're not a fan of sweet smoothies and appreciate greens, then this one's for you.
Calories: 360; Fat: 33g; Net carbs: 4g; Protein: 10g
Another breakfast smoothie on the list is this green and low-carb smoothie by Tasteaholic.com. It combines some pretty nutritious and healthful ingredients like spinach, cucumber, celery, avocado, chia seeds, matcha powder, and coconut oil. Unlike many other green smoothies, this one can be safely sweetened with stevia. And since this is a wholesome breakfast smoothie, make with another staple breakfast meal, like these chocolate keto pancakes.
Calories: 375; Fat: 25g; Net carbs: 4g; Protein: 30g
This colorful smoothie is not only an eye-catcher, it's also quite nutritious with one serving providing a whopping 31g of protein. That's perfect if you need a post-workout drink or something to keep you feeling fuller for longer. It's also quite easy to make, requiring only 5 ingredients and 5 minutes of your time. Make sure not to skip the MCT oil in this recipe to make it more ketogenic.
Calories: 343; Fat: 21g; Net carbs: 3g; Protein: 31g
This almond milk-based smoothie by Wholesomeyum.com requires only 4 ingredients and tastes like any regular fruit-based smoothie we're sure you know and love. The ingredients are also something you likely already have in your kitchen if you've been following keto for a while: frozen strawberries, almond milk, avocado, and erythritol. Another great thing about this smoothie is that it's fairly low in calories, so you can enjoy it guilt-free as a dessert or snack option.
Calories: 106; Fat: 7g; Net carbs: 7g; Protein: 1g
Chocolate and peanut butter are a perfect pair even in smoothie recipes. This low-carb take on everyone's favorite chocolate peanut butter smoothie from Atkins.com contains a perfect ratio of keto macros with an extra boost of protein. And by the positive reviews, it's also quite tasty. The recipe calls for whey protein. If you're not a fan of dairy protein, feel free to add collagen peptides or a plant-based protein powder.
Calories: 341.5; Fat: 21.3g; Net carbs: 7.2g; Protein: 32.4g
This is a simple and creamy smoothie containing ground chia seeds and spiced up with just a bit of cinnamon. The recipe calls for egg white protein but you can use any protein you have available as long as it is neutral or vanilla flavored. If you're not a fan of chia seeds, also feel free to use flax meal to give this smoothie bite and texture.
Calories: 467; Fat: 40g; Net carbs: 4.7g; Protein: 23g
On days when you need to detox, make this low-carb and low-calorie smoothie from Sugarfreemom.com. It contains matcha green tea powder as the main detox ingredient along with lemon juice and some sliced cucumbers. If you don't want a low-calorie smoothie, then replace the water in this recipe with full-fat coconut milk. Keep in mind that it will affect the smoothie's flavor and texture a lot.
Calories: 69; Fat: 4.6g; Net carbs: 3.4g; Protein: 2g
You don't have to rely on bone broth and electrolyte supplements to curb the keto flu. Try easing your symptoms with this keto flu smoothie by Howtothisandthat.com. The secret ingredient here is pink Himalayan salt. Kale and cucumber also boost the electrolyte content in this smoothie. And the strawberries and avocado definitely add to the flavor.
Calories: 141; Fat: 11g; Net carbs: 4.1g; Protein: 2.8g
This is an antioxidant-rich smoothie with a lot of flavor, a bright yellow color, and lots of good fats and fiber. In fact, it's safe to say it pack everything you need to stay healthy on a keto diet. And at 600 calories, it even makes for a whole meal if you exclude the protein. Drink it up when you need a keto smoothie to detox and boost your macros intake.
Calories: 600; Fat: 56g; Net carbs: 6g; Protein: 7g
Another green smoothie to consider adding to your daily diet is this keto sunflower smoothie by Livingashley.com. Instead of peanut butter, it calls for sunflower seed butter. It also includes MCT oil, coconut milk, collagen protein, stevia, and other keto-friendly ingredients we're sure you have somewhere in your kitchen. The greens added to this smoothie are spinach leaves that are always good to have on keto.
Calories: 510; Fat: 51g; Net carbs: 9g; Protein: 18g
Smoothies don't necessarily have to include bananas, pineapple, loads of berries, and sugar. With a bit of tweaking, you can make a creamy, satiating, and delicious smoothie using keto-friendly ingredients. All recipes above have less than 10g net carbs per serving and many are also rich in protein. Make these recipes a part of your weekly breakfast, lunches, or even as a midday snack and you'll stay in ketosis while enjoying a nice cup of your favorite smoothie.