Frequently Asked Question!
The ketogenic diet involves dramatically decreasing your intake of carbs instead of getting most of your calories from fat. It can help children with epilepsy manage their seizures, and has also been linked to weight loss, better blood sugar control, and lower cholesterol levels.
Since the keto diet limits carbs, smoothies that contain high-carb ingredients like fruits, yogurt, honey, and milk don’t usually fit into this style of eating. This can be an issue for those who rely on smoothies for a quick and healthy breakfast or snack.
Fortunately, there are keto smoothie recipes that are low-carb and nutritious ingredients that you can enjoy while following the keto diet.
Keto breakfast smoothie and keto peanut butter smoothie make for a great breakfast, post-workout drink, or even the afternoon meal and they are absolutely keto-friendly. In regular smoothies, the abundance of frozen fruit, fruit juice, milk, sorbet, yogurt, and/or superfruit powders can quickly increase the sugar count in a glass—the average smoothie can contain up to half a cup of sugar. Various recipes of keto smoothies online give us the exact blueprint of how to make one and sometimes it’s even easier than making the regular sugary smoothies. The best keto smoothie is that which contains the least amount of carbs, moderate protein and fats. Though we should be looking to keep the carb count low, on the other hand, shall try to maintain the macro (protein and fats) count as well because many people consume it as a proper meal and therefore becomes necessary that it does fuel our fair share of macros for at least a meal.
To help you craft low carb smoothies that are high in nutrition but low in sugar, we've compiled the basics to break down each element, offering the most delicious combinations with the right macros to fit into a keto diet. Use this template to build the ultimate keto smoothie for you. Use this template to build the ultimate keto smoothies recipes for you.
Liquids are the vehicle that enables solid foods to turn into keto friendly smoothies. Pick one or more for every low carb smoothies you make.
Milk: If you're a fan of milk as a base in your smoothie, you'll want to choose unsweetened non-dairy milk. Try almond, flax, macadamia, coconut, or hemp to name a few. The key is making sure it's unsweetened.
Coffee: Caffeinated smoothies make for a fabulous breakfast or pre-workout fuel. Use plain black coffee, coffee with a keto sweetener, or coffee with heavy cream added.
Juice: Options here, not surprisingly, are limited. Choose a sugar-free lemonade, pure cranberry juice diluted in water, or low-sugar, fresh vegetable juice such as celery.
Tea: Caffeinated or herbal, tea is an excellent keto smoothie base. Use any variety from Earl Grey to rooibos.
Heavy cream: You'll want to mix heavy cream with water unless you prefer a very thick smoothie. Adding ice will also help thin it, but it can be difficult to blend unless you have a high-powered blender. Low carb smoothie recipes would be needing all those above-mentioned ingredients.
Produce gives your smoothie bulk, and frozen produce gives that bulk a creamy texture. In a standard smoothie, this is usually fruit. But if talking about keto smoothies for weight loss, options are given below.
Cauliflower: Yes, the ubiquitous white vegetable has yet another purpose! Frozen cauliflower makes for a neutral color and creamy texture while adding lots of nutrients.
Spinach or Kale: While you could use fresh greens, the texture of frozen spinach and kale breaks down a bit more, well, smoothly.
Berries: Overall, berries are fairly low in sugar, but the sugar and carb count differs for each. You'll want to use a quarter cup or less, depending on which berry or berries you choose.
Broccoli: For green smoothies, broccoli creates bulk without the need for too much of the more serious tasting greens like kale.
We suggest a combo of fresh and frozen produce to help you get the maximum amount of nutrients and flavor into your smoothie with just the right texture.
Greens: Salad greens, spinach, kale, or arugula will all add nutrition you crave, but be weary on the amount as they can alter the taste considerably. Starting with a small handful is a safe bet.
Avocado: Amazingly, you can have a creamy smoothie without bananas! Avocados step up to take their place, lending a rich, unctuous texture to any smoothie. If you buy enough at once, you can freeze them (peeled, in small chunks) to have on hand.
Zucchini: You can use frozen zucchini if you don't mind the way it affects your smoothie's taste. If you want less of a green taste, peel the zucchini first. The texture will also be improved by removing the seeds.
Smoothies are more of a complete meal when you add protein powder. These are keto-friendly choices in general, but always look at nutrition labels to ensure you're choosing a sugar- free, low-carb protein powder.
Bone Broth Protein: No, it doesn't taste like bone broth! Full of valuable ingredients like collagen, bone broth protein comes in flavors like chocolate and vanilla.
Casein and Whey: Derived from milk, casein and whey proteins don't include the carbohydrates that milk does. Casein is slow to digest and can help you feel full for hours. Whey is fast to digest and serves as a solid source of quick energy. Both are useful for muscle gaining.
Egg: Some egg proteins, which are all made from egg whites, taste a bit eggy, while others are more neutral in flavor. Experiment to find one that works for you.
Nothing makes a meal more keto-friendly than adding some extra fat. These are healthful options that will do more for you than a scoop of bacon fat. Keto smoothie recipes for weight loss do contain a good amount of saturated fats.
Nut and Seed Butter: Not all nut and seed butter are created equal. Some contain added sugars, so opt for all-natural butter without sugar listed in the ingredients. Or, make your own. Nut butter is recommended though.
Oils: Good cooking oil offers valuable omegas, MCT oil is a quick source of energy, ghee, butter and cheese can also be used.
Similar to herbs, cinnamon and other spices are excellent ingredients to make keto smoothies more interesting. Cinnamon helps bring out the sweet flavors of lower-carb fruit, such as raspberries. This smoothie is also loaded with fiber and contains plant-based protein and fat from almond butter, making it a balanced breakfast option.
Make one serving by blending:
- 1 cup (240 ml) of unsweetened almond milk
- 1/2 cup (125 grams) of frozen raspberries
- 1 cup (20 grams) of spinach or kale
- 2 tablespoons (32 grams) of almond butter
- 1/8 teaspoon of cinnamon, or more to taste
Using unsweetened cocoa powder to complement creamy peanut butter, this smoothie offers only 12 grams of net carbs and makes a delicious snack or post-meal dessert.
To make one serving, you need:
- 1 cup (240 ml) of unsweetened cow milk
- 2 tablespoons (32 grams) of creamy peanut butter
- 1 tablespoon (4 grams) of unsweetened cocoa powder
- 1/4 cup (60 ml) of heavy cream
- 1 cup (226 grams) of ice
Combine the ingredients in a blender and blend until smooth.