These Smoothies Taste Like Milkshakes But Are Totally Keto-Friendly

by The Editor's of Women's Health
·7 min read
Photo credit: Getty Images
Photo credit: Getty Images

From Women's Health

Just because you’re on the keto diet doesn’t mean you can’t indulge in tasty foods. While eating certain things can be tricky on keto (think: carby pastas or heavy sweets), because the diet is all about going low carb and high fat, that doesn't mean you’ll have to give up your beloved breakfast smoothie. That easy on-the-go morning meal and afternoon snack is still very much a possibility on the keto diet.

Keto dieters can fit keto smoothies into their as occasional meal replacements—as long as they're whirred up right, says Molly Devine, RD, founder and owner of Eat Your Keto.

“We want to get away from the idea that a smoothie is a sweet thing,” she says. So rather than filling your blender with juices, you’ll want to look for keto smoothies or keto smoothie recipes with fat—like full-fat coconut milk, heavy cream, or coconut oil, for example.

Since it's hard to just whip up a keto smoothie on the spot and get the macros perfectly right, here are 18 keto smoothie recipes to help you stick to your eating plan.

1. Keto Mixed Berry Smoothie

Photo credit: Dr. Davinah's Eats
Photo credit: Dr. Davinah's Eats

By using frozen berries (they're low in net carbs!), you can get the feeling of spring all year round. This smoothie uses only a handful of ingredients, including collagen and coconut milk, for a healthy boost of protein and fat.

Per smoothie: 50 calories, 2 g fat, 5 g carbs, 1 g fiber, 7 g protein

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2. Blueberry Galaxy Smoothie

Photo credit: Fat For Weight Loss
Photo credit: Fat For Weight Loss

The base of this thick smoothie is full-fat coconut milk, which makes it a great choice for keto dieters. It also has a solid serving of protein to keep you feeling fuller longer. Devine says the medium-chain triglyceride oil (a.k.a. MCT oil) that's in this keto smoothie will help you pack in even more healthy fats.

Per smoothie: 343 calories (189 calories from fat), 21 g fat, 3 g carbs, 31 g of protein

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3. Keto Peanut Butter Smoothie

Photo credit: The Big Man's World
Photo credit: The Big Man's World

The peanut butter and avocado in this smoothie will leave you full for hours, and the extra powdered peanut butter will add to the big flavor without any carbs, calories, or sugar.

Per smoothie: 192 calories, 17 g fat, 8 g carbs, 6 g fiber, 6 g protein

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4. Almond Milk Strawberry Avocado Keto Smoothie

Photo credit: Wholesum Yum
Photo credit: Wholesum Yum

The combination of strawberries, almond milk, and avocado (hello, superfood!) might not strike you as anything to write home about—but we promise this smoothie comes together in a perfectly sweet and satisfying way.

Per serving: 106 calories, 7 g fat, 12 g carbs, 4 g sugar, 5 g fiber, 1 g protein

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5. Easy Peppermint Milkshake

Photo credit: Stay Snatched
Photo credit: Stay Snatched

You’ll feel like it’s always Christmas when you whip up this peppermint shake, which contains sugar-free ice cream for a rich, creamy taste without the carbs.

Per shake: 165 calories, 15 g fat, 1 g carbs, 2 g protein

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6. Vanilla Chia Seed Protein Smoothie

Photo credit: Low Carb Africa
Photo credit: Low Carb Africa

Chia seeds are seriously a nutritional powerhouse: One ounce contains a whopping 10 grams of fiber, as well as tons of antioxidants and omega-3 fatty acids. By adding them to this delicious vanilla smoothie, you’ll be full all morning.

Per smoothie: 538 calories, 39 g fat, 6 g carbs, 3 g fiber, 28 g protein

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7. Matcha Green Energy Smoothie

Photo credit: Low Carbing Asian
Photo credit: Low Carbing Asian

Almonds and coconut milk make the base of this healthy smoothie, but the star of the show is most definitely the matcha. A type of powdered green tea, matcha is rich in antioxidants and provides a boost of energy without the crash that coffee can cause. Try this recipe on a morning when you really need to get things done.

Per smoothie: 75 calories, 1 g fat, 8 g carbs, 2 g fiber, 4 g protein

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8. Keto Vanilla Milkshake

Photo credit: Hungry for Inspiration
Photo credit: Hungry for Inspiration

Using super low-carb almond milk, vanilla and heavy cream, you'll love how decadent the smoothie tastes, while still being keto friendly. Even better, there’s a “fancy” version of the recipe available...and before you scoff at cooking the seeds of a real vanilla pod on the stovetop with heavy cream, trust us: it’s totally worth the extra effort.

Per serving: 365 calories, 38.7 g fat, 3.1 g carbs, 0.3 g fiber, 2.8 g protein

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9. Low-Carb Strawberry Smoothie

Photo credit: Wholesum Yum
Photo credit: Wholesum Yum

Sometimes, going back to basics is all you need. This simple smoothie made with frozen strawberries, ice, and the milk of your choice is sweetened with a keto-friendly stevia/erythritol blend and gets an extra fat boost from heavy whipping cream.

Per serving: 152 calories, 13 g fat, 5 g carbs, 1 g fiber, 1 g protein

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10. Gluten-Free And Paleo Keto Chocolate Milkshake

Photo credit: Gnom Gnom
Photo credit: Gnom Gnom

This is the milkshake for basically anyone following any kind of diet. Cocoa powder, avocado, and coconut milk creates a solid base for any number of suggested add-ins: chia seeds, MCT oil, collagen peptides, or even hemp hearts.

Per serving: 303 calories, 31 g fat, 10.75 g carbs, 5.5 g fiber, 3 g protein

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11. Chocolate Peanut Butter Low-Carb Smoothie

Photo credit: Wholesum Yum
Photo credit: Wholesum Yum

Can we all just agree that nothing goes better together than chocolate and peanut butter? Now you can indulge in your fav flavor duo for breakfast by tossing a few pantry staples in a blender. You’re welcome.

Per serving: 435 calories, 41 g fat, 10 g carbs, 3 g sugar, 4 g fiber, 9 g protein

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12. Clean And Green Smoothie

Photo credit: Stuart Petrie
Photo credit: Stuart Petrie

When you think of a smoothie, you're probably not picturing a savory treat packed with herbs, turmeric, and fresh lemon juice, but this recipe totally changes the game. Not only is it packed with fats from avocado and MCT oil, it has anti-inflammatory ingredients like leafy greens and turmeric to aid digestion, says Devine.

Per smoothie: 360 calories, 33 g fat, 10 g protein, 12 g carbs, 8 g fiber

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13. Minty Green Protein Smoothie

Photo credit: Sugar-Free Mom
Photo credit: Sugar-Free Mom

A keto twist on mint chocolate chip ice cream, this recipe makes a delicious breakfast treat. The cacao nibs will add some texture to this creamy smoothie made with avocado. Opt for fresh mint instead of stevia if you’re looking to cut artificial sweeteners, Devine recommends.

Per smoothie: 282 calories, 20 g fat (2 g saturated fat), 269 mg sodium, 14 g carbs, 9 g fiber, 2 g sugar, 14 g protein

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14. Green Low-Carb Breakfast Smoothie

Photo credit: Tasteaholics
Photo credit: Tasteaholics

If you’re looking to drink your veggies instead of eating them, this smoothie is a good place to start. With cucumber, celery, and spinach, you’ll get fiber that will keep you full. And thanks to the avocado, this green drink fits right into your keto goals. Want to get more fat than protein? Cut the protein powder serving in half, Devine says.

Per smoothie: 375 calories, 25 g fat, 30 g of protein, 4 g net carbs

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15. Low-Carb Tropical Pink Smoothie

Photo credit: Keto Diet App
Photo credit: Keto Diet App

If you're craving something fruity, dragonfruit (a.k.a. pitaya) is an awesome low-cal, vitamin-C-packed option. Mixed with protein powder and coconut milk, this tropical smoothie will fill you up fast.

Per 1 shake serving: 403 calories, 28.6 g fat, 17 g carbs, 4.9 g fiber, 24.6 g protein

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16. Low-Carb Acai Almond Butter Smoothie

Photo credit: Perfect Keto
Photo credit: Perfect Keto

With 20 grams of fat and only eight grams of carbs, this smoothie is perfect for the keto diet. It packs tons of flavor from unsweetened acai, avocado, and almond butter, so Devine says to skip the optional artificial sweeteners listed in the recipe.

Per smoothie: 345 calories, 20 g fat, 8 g carbs, 2 g fiber, 15 g protein

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17. Keto Cinnamon Almond Butter Breakfast Shake

Photo credit: Perfect Keto
Photo credit: Perfect Keto

Bulk up your breakfast with flax meal and collagen peptides for protein, and add tons of healthy fats from the almond butter. Just a little bit of salt in this recipe goes a long way to bring out the sweetness from the cinnamon. It’s a rich, flavorful way to start the day.

Per smoothie: 326 calories, 27 g fat, 11 g carbs, 5 g fiber, 19 g protein

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18. Mean Green Matcha Protein Shake

Photo credit: Perfect Keto
Photo credit: Perfect Keto

Coconut milk, avocado, and coconut oil give this green tea smoothie a creamy, satisfying texture that will fill you up until lunchtime. MCT oil packs even more healthy fat into this drink (key for keto dieters), and spinach adds calcium and iron.

Per smoothie: 334 calories, 24 g fat, 13 g carbs, 10 g fiber, 19g protein

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