What shakes can you drink on keto diet?

Here are the 10 best keto smoothie recipes that are low in carbs and high in fat. Triple berry avocado breakfast smoothie. ... Chocolate peanut butter smoothie. ... Strawberry zucchini chia smoothie. ... Coconut blackberry mint smoothie. ... Lemon cucumber green smoothie. ... Cinnamon raspberry breakfast smoothie. ... Strawberries and cream smoothie. More items... •

healthline.com - The 10 Best Keto Smoothie Recipes - Healthline

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The ketogenic diet involves dramatically decreasing your intake of carbs and instead 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 ( 1 , 2 , 3 ). 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 still smoothies with low-carb and nutritious ingredients that you can enjoy while following the keto diet. Here are the 10 best keto smoothie recipes that are low in carbs and high in fat. Share on Pinterest 1. Triple berry avocado breakfast smoothie Berries, including strawberries, blueberries, and raspberries, are lower in carbs than most other fruits. They’re also rich in fiber, an indigestible carb that promotes digestive health ( 4 , 5 , 6 ). Since fiber doesn’t get broken down in your body, those who follow the keto diet often subtract the grams of fiber from the total grams of carbs to estimate how many net carbs are in a particular food (7, 8 ). Berries are low in net carbs and thus suitable in small portions for the keto diet. This triple berry keto smoothie has 9 grams of net carbs and is filling enough for breakfast or a snack. To make one serving, blend the following ingredients: 1 cup (240 ml) of water

1/2 cup (98 grams) of frozen mixed berries (strawberries, blueberries, and raspberries)

half of an avocado (100 grams)

2 cups (40 grams) of spinach

2 tablespoons (20 grams) of hemp seeds Nutrition Facts One serving of triple berry avocado breakfast smoothie provides ( 9 ): Calories: 330

330 Fat: 26 grams

26 grams Carbs: 21 grams

21 grams Fiber: 12 grams

12 grams Protein: 12 grams

2. Chocolate peanut butter smoothie Using unsweetened cocoa powder to complement creamy peanut butter, this smoothie offers only 9 grams of net carbs and makes a delicious snack or post-meal dessert. Peanut butter also contributes plant-based protein and fat, which can help keep you full ( 10 , 11 ). To make one serving, you need: 1 cup (240 ml) of unsweetened almond milk or another low-carb, plant-based 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. NUTRITION Facts One serving of chocolate peanut butter smoothie provides ( 9 ): Calories: 345

345 Fat: 31 grams

31 grams Carbs: 13 grams

13 grams Fiber: 4 grams

4 grams Protein: 11 grams

3. Strawberry zucchini chia smoothie To switch up your smoothies while following a keto diet, you can replace the typical leafy greens with other low-carb veggies. Zucchini is a summer squash that’s loaded with fiber and vitamin C, a water-soluble nutrient that acts as an antioxidant and can help fight underlying cell damage that contributes to heart disease and other issues ( 12 , 13 ). This keto smoothie has 9 grams of net carbs and combines zucchini with strawberries and chia seeds, which are high in healthy omega-3 fatty acids ( 14 ). To make one serving, blend these ingredients: 1 cup (240 ml) of water

1/2 cup (110 grams) of frozen strawberries

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1 cup (124 grams) of chopped zucchini, frozen or raw

3 tablespoons (41 grams) of chia seeds NUTRITION Facts One serving of strawberry zucchini chia smoothie provides ( 9 ): Calories: 219

219 Fat: 12 grams

12 grams Carbs: 24 grams

24 grams Fiber: 15 grams

15 grams Protein: 7 grams

4. Coconut blackberry mint smoothie Herbs and other seasonings are a good smoothie addition when you can’t use high-carb sweeteners like honey or maple syrup. 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

2 tablespoons (20 grams) of shredded coconut

5–10 mint leaves Combine in a blender and blend until smooth. NUTRITION Facts One serving of coconut blackberry mint smoothie provides ( 9 ): Calories: 321

321 Fat: 29 grams

29 grams Carbs: 17 grams

17 grams Fiber: 5 grams

5 grams Protein: 4 grams

5. Lemon cucumber green smoothie Keto smoothies made with citrus juice and fruits or veggies that have a high water content can be a refreshing snack or post-workout drink. In particular, cucumbers are low in carbs and mostly made of water. In fact, 1 cucumber (301 grams) is more than 95% water and has only 9 grams of net carbs ( 16 ). Combining lemon juice and high-fat milled flax seeds with cucumber makes for a delicious keto smoothie with only 5 grams of net carbs. Blend the following ingredients to make one serving of this smoothie: 1/2 cup (120 ml) of water

1/2 cup (113 grams) of ice

1 cup (130 grams) of sliced cucumber

1 cup (20 grams) of spinach or kale

1 tablespoon (30 ml) of lemon juice

2 tablespoons (14 grams) of milled flax seeds NUTRITION Facts One serving of lemon cucumber green smoothie provides ( 9 ): Calories: 100

100 Fat: 6 grams

6 grams Carbs: 10 grams

10 grams Fiber: 5 grams

5 grams Protein: 4 grams

6. Cinnamon raspberry breakfast smoothie 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 ( 6 , 17 ). 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 NUTRITION Facts One serving of cinnamon raspberry breakfast smoothie provides ( 9 ): Calories: 286

286 Fat: 21 grams

21 grams Carbs: 19 grams

19 grams Fiber: 10 grams

10 grams Protein: 10 grams

7. Strawberries and cream smoothie High-fat ingredients, such as heavy cream, add richness and flavor to keto smoothies. Consuming full-fat dairy has also been linked to possible health benefits, such as reduced blood pressure and triglyceride levels, as well as a lower risk of metabolic syndrome and heart disease. However, more extensive research is needed ( 18 , 19 ). Unlike other dairy products, heavy cream is low in carbs and has almost no lactose, the sugar that’s found in milk. Therefore, this creamy smoothie is suitable for a keto diet. To make one serving of this delicious treat with 8 grams of net carbs, add these ingredients to a blender: 1/2 cup (120 ml) of water

1/2 cup (110 grams) of frozen strawberries

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1/2 cup (120 ml) of heavy cream NUTRITION Facts One serving of strawberries and cream smoothie provides ( 9 ): Calories: 431

431 Fat: 43 grams

43 grams Carbs: 10 grams

10 grams Fiber: 2 grams

2 grams Protein: 4 grams

8. Chocolate cauliflower breakfast smoothie Frozen cauliflower is a surprising but delicious addition to low-carb smoothies. One cup (170 grams) of cauliflower has only 8 grams of carbs and over 2 grams of fiber. Cauliflower is also rich in several micronutrients, including potassium and magnesium, two minerals that play a vital role in blood pressure regulation ( 20 , 21 ). With the addition of full-fat coconut milk and hemp seeds, this chocolate cauliflower smoothie has 12 grams of net carbs and is filling enough for breakfast. To make one serving, blend the following ingredients: 1 cup (240 ml) of unsweetened almond or coconut milk

1 cup (85 grams) of frozen cauliflower florets

1.5 tablespoons (6 grams) of unsweetened cocoa powder

3 tablespoons (30 grams) of hemp seeds

1 tablespoon (10 grams) of cacao nibs

a pinch of sea salt NUTRITION Facts One serving of chocolate cauliflower breakfast smoothie provides ( 9 ): Calories: 308

308 Fat: 23 grams

23 grams Carbs: 19 grams

19 grams Fiber: 7 grams

7 grams Protein: 15 grams

9. Pumpkin spice smoothie In the appropriate portion, pumpkin is a highly nutritious, low-carb vegetable to incorporate into keto smoothies. This popular orange squash is not only rich in fiber but also loaded with carotenoid pigments, beneficial nutrients that can act as antioxidants and may have anticancer effects ( 22 , 23 ). This pumpkin spice smoothie has 12 grams of net carbs and features pumpkin purée, plus warm spices and high-fat add-ins. Blend the following ingredients to make one serving of this smoothie: 1/2 cup (240 ml) of unsweetened coconut or almond milk

1/2 cup (120 grams) of pumpkin purée

2 tablespoons (32 grams) of almond butter

1/4 teaspoon of pumpkin pie spice

1/2 cup (113 grams) of ice

a pinch of sea salt NUTRITION Facts One serving of pumpkin spice smoothie provides ( 9 ): Calories: 462

462 Fat: 42 grams

42 grams Carbs: 19 grams

19 grams Fiber: 7 grams

7 grams Protein: 10 grams

10. Key lime pie smoothie Most nuts are high in fat but low in carbs, making them suitable for the keto diet. This keto smoothie contains cashews, which are rich in fiber, unsaturated fats, potassium, and magnesium and may help decrease blood pressure and increase HDL (good) cholesterol levels ( 24 , 25 ). To make this healthy key lime pie smoothie with 14 grams of net carbs, blend the following ingredients until smooth: 1 cup (240 ml) of water

1/2 cup (120 ml) of unsweetened almond milk

1/4 cup (28 grams) of raw cashews

1 cup (20 grams) of spinach

2 tablespoons (20 grams) of shredded coconut

2 tablespoons (30 ml) of lime juice NUTRITION Facts One serving of key lime pie smoothie provides ( 9 ): Calories: 281

281 Fat: 23 grams

23 grams Carbs: 17 grams

17 grams Fiber: 3 grams

3 grams Protein: 8 grams

healthline.com - The 10 Best Keto Smoothie Recipes - Healthline

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