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When you’re following a low-carb diet of any kind, it’s nice to change things up every now and then. When we keto cycle, we love having some good keto smoothies, which we load with healthy fats and other supplements we might be adding to improve our health in other areas. This bad boy, basic recipe no frills added, is guaranteed to keep you full and happy. If you’re going out on keto, it’s really good to have a smoothie in your bag just in case you get the munchies while you’re out.
What’s keto you say?
WHAT IS THE KETOGENIC DIET?
The ketogenic diet is high fat, low carb (and moderate protein) diet where you get most of your calories from fatty foods and supplement the rest with a healthy amount of protein and a minimal amount of carbs. There are plenty of variations of keto, but at the end of the day this is what’s generally accepted as dogma in keto:
No sugar.
What makes this a good breakfast smoothie?
When you are on a keto diet, you want to get most of the carbs out of your way and lots of healthy fats and proteins in your system. There is no better time to do it than in the morning.
Because I do intermittentfasting, which means I only eat between 10 a.m. and 6 p.m. (for a total of 8 hours), I want my breakfast to have all the nutrients that I need to go on with my day. But as you know, life does not wait, and sometimes you find yourself running out of time. This is when this keto smoothie comes in handy.
Nutritional information for one Portion (Makes 2)
- Fat: 58g
- Carbs: 6g (Net carbs)
- Protein: 6g
The high fat content is due to the fact that I used full fat coconut milk.
Can I be on a Keto diet and remain Vegan?
It is definitely possible, as there is a great amount of plant-basedfats out there. However, it will be a difficult challenge, to say the least.
For most of my life, I have followed a Mediterraneandiet (mostly of veggies, good amount of fish and poultry and limited amounts of meat), which made the keto diet a little daunting for me. I simply did not want to eat obsceneamounts of meat and simply give up on veggies.
So I decided that a good chunk of my calories will come from healthy fats (Avocado, Coconut oil, Coconut Cream, Nut Butter, Raw Cacao, Salmon, Sardines etc.). I kept on eating a high amount of vegetables, except that this time I would only eat low carb vegetables, which means lots of leafy greens, cauliflower, broccoli, spaghetti squash, Eggplant, Zucchini, Asparagus, Brussel Sprouts etc.
Is there anyone else who is interested in trying this Keto Diet with us? You can sign up for this newsletter and you will receive only keto friendly meals. This is a great way for you to request recipes from me directly, and ask me questions whenever you can.
Sign up!
That’s all for me today, enjoy the recipe and have a great weekend.
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Keto Smoothie - Perfect for Breakfast
Go from Hungry to Satisfied with this delicious Chocolate Peanut Butter Smoothie.
Course Smoothie
Cuisine Vegan Keto
Keyword Easy, keto, recipe, Smoothie, vegan
Prep Time 5 minutes
Cook Time 0 minutes
Servings 2 Smoothies
Calories 450kcal
Author Idriss
Ingredients
- 1 1/2 Cups of full-fat coconut milk
- 2/3 Cup Ice or Cold water
- 1 Tbsp of natural organic peanut butter.
- 2 Tsp of raw cacao powder.
- 1 Tsp of organic stevia extract.
- 1 Medium size avocado.
- optional 2 Ice Cubes. I am not a big fan of icy smoothies during the winter, so I skipped this for now.
Notes
You can drastically reduce the carb content by swapping coconut milk for unsweetened almond milk, or by using 1/2 cup coconut milk + 1 cup almond milk. However, your total fat content will drop with it as well.
You can also add your favourite protein powder, collagen peptides or multivitamin to this.
Here are some of the ones I use:
Collagen Peptides.
This is my favourite protein powder.
Nutrition
Fiber: 17gCalories: 450kcalSaturated Fat: 22gFat: 38gProtein: 9gCarbohydrates: 22g
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FAQs
Our Secret Ingredient
Using gelatin to thicken your smoothie is a keto-friendly hack that couldn't be easier: Add 1 tablespoon gelatin powder along with remaining ingredients. For best results, pop your finished smoothie in the fridge or freezer for 5 to 10 minutes to let the gelatin do its work.
How many carbs in a keto smoothie? ›
With fresh mint, blackberries, and high-fat coconut, this smoothie has 12 grams of net carbs and is a tasty way to meet your increased fat needs on the keto diet ( 15 ). To make one serving, you need: 1/2 cup (120 ml) of unsweetened full-fat coconut milk. 1/2 cup (70 grams) of frozen blackberries.
Is peanut butter OK on keto? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Is almond milk OK on keto? ›
Unsweetened almond milk contains just 1.4 grams of carbs and is rich in important nutrients when fortified, making it a nutritious, keto-friendly option. In contrast, sweetened almond milk is too high in carbs and sugar to fit into a healthy keto diet.
What ingredient thickens a smoothie? ›
Frozen ingredients are the key to creating a thick smoothie. Using fibrous, thick-fleshed fruit and vegetables can also help the texture. Adding chia seeds, avocado, yogurt, and protein powder are other thickening options.
What ingredient makes smoothies thick? ›
No ice: If you don't have ice, you can use frozen fruit, oats, chia seeds, yogurt, or nuts and nut butter to thicken your smoothie. No frozen fruit: Add a scoop of raw oats or chia seeds into the blender instead. No yogurt: You can swap yogurt with nut butter to thicken a smoothie.
What kind of milk is good on keto? ›
Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.
How many carbs ruin keto? ›
Most ketogenic diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake a day. Eating more than 50 grams of carbs may disrupt ketosis. With keto diets, however, carb restrictions vary from person to person.
Which fruit is keto? ›
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
Is popcorn okay for keto? ›
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Blueberries can definitely be part of a keto diet, particularly if they're raw. However, you need to be mindful of your portion size. While 1/2 cup (74 grams) of raw blueberries can easily be worked into your day if you're counting total carbs, it may be more of a challenge if you're focusing on net carbs.
Can you eat bananas on keto? ›
Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.
Is cottage cheese good on keto? ›
While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A ½-cup serving of cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein, per the USDA.
What cereal is keto? ›
Most people on a keto diet assume that cereal is off-limits, but that's no longer true! While most cereals are full of carbs, and will knock you off the keto diet, Magic Spoon is 100% keto-friendly! It's perfectly designed for individuals following the keto diet or leading a low carb lifestyle.
What cheeses are keto-friendly? ›
The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties. If you're following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.
What thickener is keto friendly? ›
Here is your handy-dandy little cheat sheet for what keto and low carb thickeners to use when:
- Konjac Flour (aka Glucomannan powder) : This is ideal for thickening gravies, sauces, soups, and other hot dishes. ...
- Xanthan Gum : This is best used to provide structure to keto baked goods.
Top 5 keto thickener substitutes
- Xanthan gum. Used for baking or thickening soups or sauces, xanthan gum has zero net carbs. ...
- Guar gum. A plant fiber from the seed of the guar plant, guar gum has zero net carbs. ...
- Glucomannan (konjac): ...
- Agar agar. ...
- Gelatin.
Almond Flour
Almond flour or almond meal can give you the same texture and consistency as cornstarch, without the high carb count or any adverse health effects.
