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The ketogenic (keto) diet produces reactions in the body that are similar to those that occur during fasting.
Smoothies are a seemingly ideal way to consume the correct ratios of macronutrients when on a keto diet. They are high in fat and fiber and low in carbs, fruits, and vegetables.
People can try different smoothie recipes and aim to include several essential nutrients. Smoothies are enjoyed as a breakfast or as an afternoon snack.
Here are some of the best keto smoothie recipes.
What is the keto diet?
The ketogenic (keto) diet produces reactions in the body that are similar to those that occur during fasting. It is a low-carb, high-fat diet involving an extreme reduction of carbohydrate consumption by replacing it with fat.
There is no standard keto diet, and different ratios of nutrients have been used. Although, all keto diets have a common reduction of carbohydrates and an increase in fat, as well as a moderate amount of protein.
10 best keto smoothie recipes
1. Matcha green tea smoothie
- Matcha green tea contains the amino acid L-theanine, which has stress-reducing properties.
- Blend the following ingredients until smooth to produce one serving:
- 3/4 cup of unsweetened almond or coconut milk
- 1 tablespoon of chia seeds
- 1 teaspoon of matcha green tea powder
- 1/4 teaspoon of lemon juice
- 5 drops of natural sweeteners, such as vanilla stevia or any other keto-friendly sweetener of choice
- 3 tablespoons of Greek yogurt (or coconut cream for a dairy-free version)
- 1/4 cup of crushed ice
Calories
107
Fat
6 grams
Carbohydrates
1 gram
Protein
6 grams
2. Chocolate peanut butter smoothie
- This smoothie offers only nine grams of net carbs and makes a delicious snack or post-meal dessert. Peanut butter has plant-based protein and fat, which can help you feel full for a longer time.
- One serving of this smoothie is made using the following ingredients:
- 1 cup of unsweetened almond milk or any other low-carb, plant-based milk
- 2 tablespoons of creamy peanut butter
- 1 tablespoon of unsweetened cocoa powder
- 1/4 cup of heavy cream
- 1 cup of ice
Calories
345
Fat
31 grams
Carbs
13 grams
Fiber
4 grams
Protein
11 grams
3. Green keto smoothie
- This recipe is highly suitable for those eating a plant-based diet. The smoothie includes kale, a rich source of vitamins A, K, and C, essential minerals, and fiber.
- For two servings, blend:
- 1 oz of kale leaves
- 1/2 an avocado
- 1 stick of celery
- 2 oz of cucumber
- 1 cup of unsweetened almond or regular milk
- 1 tablespoon of peanut butter
- 2 tablespoons of lemon juice
Calories
141
Fat
10.8 grams
Carbs
8.6 grams
Protein
4 grams
4. Keto triple berry smoothie
- Strawberries are relatively low in sugar and a great source of beneficial antioxidants.
- You can make three servings by blending:
- 1/2 cup of coconut milk
- 1½ cups of unsweetened almond milk
- 2/3 cup of frozen raspberries
- 2/3 cup of strawberries
- 1 tablespoon of unsweetened whipped cream
- Other optional extras
- Low carb sweetener
- Collagen powder
- Protein powder
- Nut butter
- Medium-chain triglycerides oil
Calories
116
Fat
8 grams
Carbs
9 grams
Protein
1 gram
5. Strawberry banana keto smoothie
- People who are on a keto diet may avoid bananas because they are high in sugar, but this delicious smoothie recipe only uses a quarter of the fruit and contains 17 grams of net carbs per serving.
- For one serving, blend:
- 1/4 banana
- 1/2 cup of strawberries
- 1/4 cup of heavy whipping cream
- 1 cup of unsweetened vanilla almond milk
- 1/2 cup of ice
Calories
405
Fat
32.5 grams
Carbs
17 grams
Protein
8 grams
6. Coffee mocha collagen protein smoothie
- Collagen can be beneficial to the joints, skin, and hair. This recipe contains coffee, so it could be perfect to drink in the morning or as an afternoon beverage.
- For one serving, add the following ingredients and blend until smooth:
- 1¾ cup of unsweetened almond milk
- 2 scoops of collagen protein powder
- 1/2 cup of cold coffee
- 1/2 large avocado
- 3 tbsp of cacao powder
- 3 packets of pure stevia
- 1/8 tsp of cinnamon
- 1 cup ice
Calories
350
Fat
23 grams
Carbs
16 grams
Protein
24 grams
7. Chocolate mint avocado smoothie
- Methylxanthines found in cacao offer several health benefits, including heart and blood vessel health, prevention of degenerative diseases, and respiratory health. Blend all ingredients, except collagen protein powder and coconut. After blending, add collagen protein and quickly blend, then top with coconut.
- For one serving, use:
- 1/2 cup of coconut milk
- 1 cup of water
- 1/2 cup of ice
- 2 scoops of chocolate flavor collagen protein powder
- 1/2 a frozen avocado
- 4 fresh mint leaves
- 1 tbsp of cacao butter
- 2 tbsp of shredded coconut
Calories
552
Fat
44 grams
Carbs
10 grams
Protein
26 grams
8. Lemon cucumber green smoothie
- Keto smoothies made with citrus fruits or vegetables are high in water and can be a refreshing snack or post-workout drink.
- To make one serving of this smoothie, blend the following ingredients:
- 1/2 cup of water
- 1/2 cup of ice
- 1 cup of sliced cucumber
- 1 cup of spinach or kale
- 1 tablespoon of lemon juice
- 2 tablespoons of milled flaxseeds
Calories
100
Fat
6 grams
Carbs
10 grams
Fiber
5 grams
Protein
4 grams
9. Cinnamon raspberry breakfast smoothie
- Cinnamon and other spices are great ingredients to make keto smoothies more interesting. They bring out the sweet flavors of low-carb fruits, such as raspberries. The fiber, plant-based protein, and fat from almond butter make it a balanced breakfast.
- Make one serving by blending:
- 1 cup of unsweetened almond milk
- 1/2 cup of frozen raspberries
- 1 cup of spinach or kale
- 2 tablespoons of almond butter
- 1/8 teaspoon of cinnamon or more to taste
Calories
286
Fat
21 grams
Carbs
19 grams
Fiber
10 grams
Protein
10 grams
10. Pumpkin spice smoothie
- Pumpkin is a highly nutritious, low-carb vegetable that can be incorporated into keto smoothies. It is loaded with carotenoid pigments, beneficial nutrients that can act as antioxidants and may have anticancer effects.
- Blend the following ingredients to make one serving:
- 1/2 cup of unsweetened coconut or almond milk
- 1/2 cup of pumpkin purée
- 2 tablespoons of almond butter
- 1/4 teaspoon of pumpkin pie spice
- 1/2 cup of ice
- a pinch of sea salt
Calories
462
Fat
42 grams
Carbs
19 grams
Fiber
7 grams
Protein
10 grams