11 Delicious Keto-Friendly and Low-Carb Smoothie Recipes

Smoothies are delicious and packed with nutrients. They can be a meal replacement, an on-the-go breakfast, an afternoon pick-me-up or a post-gym muscle healer. Besides the… Simi - June 7, 2018

Smoothies are delicious and packed with nutrients. They can be a meal replacement, an on-the-go breakfast, an afternoon pick-me-up or a post-gym muscle healer. Besides the health benefits of all those extra nutrients, they can also help you lose weight. Also, sugar-free, low-carb smoothies with protein and healthy fats help your body get energy in a different way.

To be healthy, you need to switch off your glucose-hungry cravings and take in more protein. You also need those healthier, shorter-chain mono-triglycerides. These are the kinds of fats that lower cholesterol and boost brain power. Also, they prevent sugar highs and lows, creating a digestive system that helps your body burn stored fat.

Your liver will produce ketones that boost your energy. For energy, your body will use more stored fat and less glucose, too. Carbohydrates break down into sugars and your body secretes insulin to store these sugars as fat. You will store what you don’t use, so refined carbohydrates and hidden sugars can easily pack on the pounds. Low-carb smoothies are mandatory on a high protein- low carb eating plan.

But Keto diets go one step further by reducing carbs between 15 to 35 grams a day. The main source of energy are good fats like those in yogurt, cream, grass-fed beef, nut fats and coconut oil. Another good source is medium-chain triglycerides or MCT oil. MCT oil is available from health stores, as well as online and select retailers.

But, read your label to make sure the manufacturer has not diluted it with anything else. So here are 11 delicious smoothies heavy on flavor yet low in carbs. Keep reading to find out what they can do for your waistline and vitality.

1. Kickstart Keto Coffee

Caffeine is a natural stimulant that boosts mental alertness and focus. And triglycerides do the same for the brain. Some healthcare professionals recommend the Keto diet to their patients with epilepsy. A Keto diet is rich in MCT fats, which are great for your brain and mental functioning. But when you add coffee, and it’s a zippy recipe for kickstarting your day instantly.

Here’s what you need to do:

  • Make is make a nice cup of coffee.
  • Pop it in a Nutri bullet or blender.
  • Add a teaspoon of butter.
  • You can also add a tablespoon of whipping cream or almond milk.
  • Add your favorite sweetener to taste.
  • Add cinnamon, if you wish.
  • Also, you can choose a traditional coffee flavor or add nutty depth with almond milk.
  • And lastly, add approximately one cup of ice and dairy as per your calorie allowance.

If you want a low-carb version, swap the fat with a dash of natural sugar like honey, use fat-free milk and add cinnamon. Cinnamon helps to regulate your blood sugar levels, too. Either version calls for high-speed blending to blitz your coffee into a smoothie.

Coffee can be a healthy choice if you take out refined sugar and flavored syrups. You can enjoy a fuller fat version if you’re on a Keto or Banting eating plan. The fat content shouldn’t be as high if you are eating a diet of low to moderate carbs.

2. Bootylicious Blueberry FroZinger

Fruit is not a good idea in large quantities if you are following a low-carb diet. Also, fruit contains high amounts of fructose sugar. And sugar will spike your blood sugar, even the healthy kind. However, there are some fruits you can have in moderation. You can start eliminating sugar from your diet can with healthy swaps.

For example, instead of white sugar, use natural sugar or a sugar substitute like Xylitol or Stevia. What is important to remember is that low-fat products are the enemy. When manufacturers take out fat, the flavor palette of many products becomes bland. To make these more appealing to the consumer, they add more sugar.

Check out the labels when you are in the supermarket, and you will be surprised. Compare a low-fat yogurt and full cream and you’ll see the sugar content is often higher in low-fat products. This is to add taste. However, healthy fats are essential to support a strong nervous system, for eye health and as a source of energy.

Berries are an important source of vitamin C and antioxidants. To make this Blueberry FroZinger, use fresh or frozen berries. The following recipe has 7g of carbs:

  • Add one-half cup of berries to one-third cup of milk.
  • Pour in one-third cup of heavy whipping cream and add one cup of ice.
  • Add a scoop of vanilla protein powder and one tablespoon of MCT oil.
  • Depending on your sweet tooth, add a low-carb sweetener.
  • Blend together and pour into a tall glass.

3. Choco Heaven Protein Shake

Enjoy this delicious treat as an afternoon indulgence, breakfast beverage or post-gym smoothie. The main extra ingredient you will need to stock up on is almond butter. But, you can use peanut butter although it will affect the flavor palette. This shake can also be a meal replacement since it is high-protein. It will keep you going until your next meal, too.

Although it includes chocolate, there are recipes for protein shakes with healthy fats and sugar substitutes. You can make your own chocolate with cacao butter, cocoa, and various yummy extra tastes. Add chia seeds, nuts, cranberries, and ginger. Go easy on the fruit though. If you had some homemade chocolate on hand, you could add a few pieces to your smoothie, too.

Here’s how to make this delicious mix:

  • Add one scoop of chocolate protein powder to one cup of almond milk.
  • Next, add a tablespoon of almond butter and one tablespoon of cocoa powder.
  • To sweeten add stevia or a natural sweetener, as well as one tablespoon of MCT Oil.
  • Be generous with the ice. You need at least six ice cubes.
  • Blend everything together well.
  • Serve in a large chilled glass for a heavenly smoothie that is guilt-free.

Just an aside to remember that these recipes are part of a low-carb eating plan. The higher fat ratio is necessary because your body will use it as an energy source. You should not have these if you are eating a diet with even a moderate amount of carbohydrates. You will put on weight, and they will not have the desired effect.

4. Keto Creamy Hot Chocolate

On those chilly winter days, you may crave a delicious creamy, hot chocolate beverage. With this recipe, you can indulge in one of the most classic winter beverages in the world. Drink it while curled up with a good book or enjoy it at your desk. And there is no reason why hot chocolate can’t be a part of your Keto or low-carb eating plan.

This hot chocolate recipe is so delicious, you’ll have to make enough for your friends and family, too. It has a delicious aroma and is easy to make, too. Here’s how:

  • Heat one cup of almond milk and two tablespoons of heavy whipping cream.
  • Blend using a hand-stick blender or machine or spoon.
  • Stir occasionally until it reaches a low boil. You will see small bubbles on the surface.
  • Take the pan off the heat. And if you are heating it in a microwave, go for short bursts. You don’t want to burn the milk or let it boil over.
  • Add one tablespoon of instant coffee and five tablespoons of cocoa powder.
  • If you want, include a generous dash of cinnamon and a pinch of salt.
  • Sweeten to taste.

If you have some homemade chocolate, you can always add that too. Remember that almond milk has a higher fat content and you don’t want any burnt milk flavor. If you have a little whipped cream, put that on top as well as a dusting of cocoa or cinnamon. Remember to add any extras to your daily calorie count, and don’t go overboard. You don’t have to feel deprived while following a low-carb eating plan with this nutritious, low-carb hot chocolate.

5. Reese’s Peanut Butter Smoothie Cup

This low-carb, Keto version of a Reese’s Peanut Butter Smoothie Cup will sing to your taste buds. Also, it will make your scale smile back at you and congratulate you for sticking to a low-carb eating plan. Yes, it is possible to enjoy delicious flavors and wholesome treats without hidden sugars and unhealthy fats.

Cutting out or down on sugar can lead to feeling flat if you are not eating sufficient fat. This may sound like the opposite of all the diet advice you have ever heard, but it is true. Modern diets have evolved in a way that has taken humans on a far different path than their cavemen ancestors. Your body is designed to eat natural fats and proteins. So the vast amount of processed carbohydrates and refined sugars are not good for you.

Think of that big calorie count on chocolate and candy bars, as well as the amount you consume. Your body stores that energy for another time. That means you will continue to gain weight on diets that are high in carbohydrates. For a healthy Reese’s Peanut Butter Cup-inspired smoothie, follow these steps:

  • Mix together one tablespoon unsweetened, natural peanut butter with one tablespoon cocoa powder.
  • Add one half scoop vanilla protein powder and one tablespoon heavy whipping cream. If you opt for chocolate protein powder, use less cocoa.
  • Next, add one-half cup of unsweetened almond milk and a cup of ice.
  • Add sweetener to taste and pour into your blender or use a hand stick blender.
  • Mix or blend everything together.

6. Bulletproof Frozen Mocha

Like the Keto Kickstart Coffee, this Frozen Mocha will power up your morning and kick-start your day. However, if you are new to a low-carb or Keto diet, remember that introducing more fats and oils may upset your stomach. But your body will adapt over time. You could use half the MTC oil in the beginning since it is a concentrated blend. Coffee and chocolate go well together and will tickle your taste buds.

To make this super convenient make some coffee ice cubes the night before or you can keep some handy in a food storage container. Because you need to dilute coffee in hot water, it is the enemy of frozen drinks. Follow these steps to make your Bulletproof Frozen Mocha:

  • Add eight ice cubes of coffee to a blender.
  • Next, add one-quarter cup of heavy whipping cream and one tablespoon of cocoa.
  • Melt one tablespoon of butter and add that to the mix with one tablespoon of MTC oil.
  • The blending process should cream everything up together well.
  • If you want, add protein powder and/or almond milk to the mix too.
  • Top it off with some whipped cream and coffee beans for that extra wow factor.
  • Be sure to keep the balance of flavors. For example, add less cocoa powder if you are using a chocolate-flavored protein powder.
  • A dusting of cinnamon or cocoa will also add a touch of glam to this frozen shake.
  • Serve in a tall chilled glass, and add sweetener to taste.

7. Homemade Frozen Strawberry Zinger

This recipe has a relatively higher carb count because it requires two types of fruit. At 13g of carbs, there are more fruit sugars. But, it is still a relatively low-carb smoothie, with no hidden sugars or fats. Also, it’s delicious and full of vitamin C, so your body will zing with happiness and your taste buds will tango.

Also, you could turn this into an adult beverage with a splash or two of your favorite alcohol. However, be sure to keep track of the carbs. You don’t want to overdo it. Add a cocktail umbrella and enjoy this tropical-inspired low-carb treat. You can also use mixed berries.

Enjoy the delicious pairing of strawberries and lime, or lemon, and add zest to your morning, afternoon or evening. It is attractive and simple to make, so this is an Instagram-worthy smoothie. Just add a sprig of mint, a slice of lemon or strawberry. Here’s how to make this recipe:

  • Start with one cup of fresh or frozen strawberries and the juice of a large lime.
  • Add approximately one-half teaspoon of natural sugar or your favorite sweetener to balance the flavors.
  • Next, include one-half cup of water and one cup of ice. If the strawberries are fresh, add more ice and less water. If looks too thick and icy, add a little water.
  • Thoroughly blend and pour the mixture into a tall glass or jar.

8. Keto Strawberry Cheesecake in a Glass

When on a low-carb or Keto diet, you don’t have to feel deprived when having your cake and eating it, too. If you include healthy fats, protein and reduced carbs, you can enjoy this indulgent, creamy sip of heaven. Perhaps you just upgraded your post-workout smoothie to five stars. Just follow these simple steps:

  • Blend one-half cup frozen strawberries with one and a half tablespoons of full-fat cream cheese.
  • Add two tablespoons of Greek yogurt and one-half cup of almond or coconut milk You can replace the almond milk, or some of it, with heavy whipping cream too.
  • If you want, add one tablespoon of MTC oil and sweetener to taste.
  • Blend with approximately four ice cubes and taste to be sure it is sweet enough for you.
  • Also, if you are going to add protein powder, go for strawberry or vanilla.
  • Top with a few berries and a drizzle of yogurt.
  • If you have some, garnish the top with mint.

Experiment with different flavors of cheesecake like blueberry, chocolate or raspberry. Remember, berries are lower in carbs and nutrient-dense. You can also layer two different flavors to enjoy the health benefits of a low-carb or Keto diet plan.

9. Low Carb Frosted Caramel Spiced Chai

This delicious taste sensation is perfect when you need a break from your morning coffee or usual beverage. It is simple to make, but it needs a bit more preparation time because the tea needs time to steep. So, if you are making this beverage in the morning, you’ll need to set aside 15 minutes for this spicy-sweet low-carb treat.

However, it is well worth it. Enjoy this exotic spiced tea that is aroma-rich and creamy. The carbs are low in this tea, coming from almond milk or whipping cream. And the healthy fats will add a depth of flavor along with the spices.

To serve it chilled for a tastier treat, just follow these steps:

  • Let one or two caramel chai-flavored tea bags stew in a mug or pot for a few minutes.
  • After about 10 minutes the tea will be at its maximum flavor strength.
  • In a glass jar or protein shaker, add two tablespoons of heavy whipping cream and one-third cup of unsweetened almond or coconut milk.
  • Add one tablespoon of vanilla protein powder and cinnamon if you wish. Remember, this tea has spice already.
  • Shake or use a stick blender to mix everything together. Add sweetener to taste. Bear in mind this tea has caramel flavors, so there will be sweetness from that.
  • Put some ice in a mug and pour this tea over the top.

10. Salt and Caramel Smoothie

Get your taste buds ready for a gourmet adventure. The salty-sweet flavors in this smoothie tantalize and tease. In fact, they taste so well together, they have become a popular foodie favorite. And this low-carb Keto-inspired version will amaze and delight you.

The autumn-inspired flavors can work in any season. Enjoy the rich and creamy nutty, sweet flavors while keeping your body happy with healthy fats, and no refined sugars. To make this Salt and Caramel Smoothie, just follow these steps:

  • Blend together three tablespoons of heavy whipping cream with one cup of unsweetened cashew milk.
  • Add a handful of ice and one tablespoon of salted caramel syrup and blend until creamy. Some salted caramel syrups contain butter and sugar. If you can find it unsweetened, just replace the refined sugar with a sugar substitute. Or, look for salted caramel syrup with a sugar replacement.
  • Drip some salted caramel syrup down the sides of the glass or jar before adding your smoothie.
  • Add some whipped cream and garnish with a Keto-friendly pretzel, salted caramel syrup or pumpkin spice. You also sprinkle the top with cinnamon.

11. Strawberry and Black Currant Chia Smoothie

This smoothie is a little different than the blueberry MCT oil-rich smoothie. The combination of berries means it’s a little higher on the carb count and a little more like a super-nutrient milkshake. The fats are a little lighter too, so this is a good recipe to start with if you are a newbie to the Keto or low-carb eating plan. The pairing of black currants and strawberries will add an extra layer of flavor.

  • Here’s how to make this sweet but tart smoothie that’s sure to tease the taste buds:
  • Blend one-half cup of fresh or frozen black currents with one-half cup of strawberries.
  • Add one-quarter cup of coconut milk or heavy whipping cream.
  • Pour in one-half cup of water and add two tablespoons of whole or powdered Chia seeds.
  • To sweeten it, just add half of a vanilla pod or vanilla extract. You can also use a low-carb sweetener. The berries may be tart, so taste test this smoothie before blending it.
  • To make a meal replacement smoothie, just include a little coconut cream and protein powder.
  • Let your smoothie rest in your refrigerator for five minutes, so the Chia seeds can absorb the liquid.
  • Top it off with whipped cream and one or two berries. You can also use mint if you have it.

Have you chosen your favorite from these 11 delicious keto-friendly and low-carb smoothie recipes? Just pick one at a time to try, and you’ll never feel bored by beverages again. All these smoothies are healthy and fit the low-carb lifestyle, so be sure to share them.