Low Carb Smoothies (Keto-Friendly Recipes)

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How to make a keto smoothie

Because you're trying to make a smoothie that's packed with fats and proteins, two components you’ll find in pretty much any healthy, keto-friendly, low-carb smoothie are:

• Fatty base and liquid - full-fat coconut* or whole milk, avocado or nut butter if using a plant-based milk, whole milk with yogurt or cottage cheese
• Extra fat or protein - chia seeds*, hemp seeds, ground flaxseed, yogurt, cottage cheese, a drizzle of coconut oil*, walnut oil, MCT oil*

Other additions that you may or may not want to include:

• Fruits - mainly berries, such as strawberries, blueberries, raspberries, blackberries
• Greens - leafy greens like kale or spinach, cucumber, broccoli

If you just want to start off with something simple, here’s an easy go-to recipe.

Ingredients:

• ½ ripe avocado
• 1 cup unsweetened almond milk*
• ½ cup frozen mixed berries
• 1 teaspoon chia seeds*

Instructions:

• Step 1. Add avocado, milk, and berries to a blender and blend. We prefer using frozen fruit so that there's no need to add extra ice.
• Step 2. Pour into cup and top with chia seeds.
• Step 3. Enjoy!

If this seems too plain for you, then feel free to add other desired ingredients. You can use a bit of sweetener as well, but we find that the berries offer enough sweetness that you can get away without it.

Nutrition Facts:

• Calories: 249
• Carbs: 22g
• Fat: 18g
• Fiber: 11g
• Protein: 4g
• NET CARBS: 11g

Other low-carb smoothies for weight loss

If you’re looking for more recipes for inspiration, we’ve compiled a list of other awesome keto smoothies.

Strawberry

This low-carb strawberry smoothie is a creamy concoction with a hint of vanilla that makes it taste like a healthy keto dessert milkshake. There are dairy and dairy-free versions suitable for all kinds of diets.

• Calories: 152
• Carbs: 5g
• Fat: 13g
• Fiber: 1g
• Protein: 1g
• NET CARBS: 4g

(via Simply So Healthy)

Cookies and cream

This protein shake tastes like an oreo.

• Calories: 233
• Fat: 11g
• Fiber: 7g
• Protein: 28g
• NET CARBS: 2g

(via The Diet Chefs)

Blueberry

Blueberries tend to be higher in carbs compared to other berries, but you can balance it with more protein, like in this recipe that uses Greek yogurt.

• Calories: 194
• Carbs: 12g
• Fat: 10g
• Fiber: 2g
• Protein: 12g
• NET CARBS: 10g

(via The Little Pine)

Mint

This one is like a McDonald's shamrock shake available around St. Patrick's Day. Just add chocolate chips to make it taste like a mint chocolate smoothie.

• Calories: 303
• Carbs: 7g
• Fat: 31g
• Fiber: 4g
• Protein: 3g
• NET CARBS: 3g

(via Gnom Gnom)

Peanut butter

If you straight up like nut butter without other flavors like chocolate or berries, then try this recipe.

• Calories: 368
• Fat: 34g
• Protein: 9g
• NET CARBS: 6g

(via Hungry Inspiration)

Mixed berry

This triple berry smoothie has lots of antioxidants from blueberries, raspberries, and blackberries. Coconut oil also adds a complementary taste with lots of good fattiness.

• Calories: 252
• Carbs: 16g
• Fat: 22g
• Fiber: 6g
• Protein: 2.5g
• NET CARBS: 10g

(via Keto Resource)

Green

This low carb green smoothie calls for either kale or spinach, though we prefer spinach for the taste, cost, and lower amount of carbs.

And even though it’s only 5 ingredients, as you can see from the nutrition facts info below, it’s pretty nutrient rich.

• Calories: 485
• Carbs: 23g
• Fat: 27g
• Fiber: 20g
• Protein: 40g
• NET CARBS: 3g

(via Keto Connect)

Pumpkin

Tastes like pumpkin pie, perfect for fall.

• Calories: 485
• Carbs: 23g
• Fat: 27g
• Fiber: 20g
• Protein: 40g
• NET CARBS: 3g

(via Better than Bread Keto)

Strawberry cheesecake

A healthy low-carb cheesecake take on an otherwise pretty decadent treat. Packs in the protein with milk and cottage cheese.

• Calories: 370
• Carbs: 12.5g
• Fat: 24g
• Fiber: 2.5g
• Protein: 17.5g
• NET CARBS: 10g

(via The Low Carb Diet)

Kale

Going through keto flu is not the most wonderful feeling in the world (think nausea, fatigue, possible fever, and other unpleansantries).

To combat this, you should keep hydrated, get your vitamins, and especially make sure you’re getting plenty of magnesium and sodium to replenish electrolytes.

This smoothie has all that with kale, berries, and even pink Himalayan salt, which makes the taste surprisingly pleasant. Perfect for breakfast or even before bed, since it’s possible for the body to become dehydrated overnight leaving you with a headache in the morning.

It's like a soothing keto tea, but more cold and substantial for your stomach.

• Calories: 140
• Carbs: 10g
• Fat: 11g
• Fiber: 5.5g
• Protein: 3g
• NET CARBS: 4.5g

(via It's Simple by How to This and That)

Coconut

This easy creamy, tropical smoothie uses coconut milk and shredded coconut.

• Calories: 293
• Fat: 22g
• Fiber: 5.5g
• Protein: 15g
• NET CARBS: 7g

(via Dear Mica)

Detox

This zingy, clean smoothie includes kale, mint, cucumber, and (optional) protein powder.

• Calories: 137
• Carbs: 7.7g
• Fat: 10g
• Fiber: 4.7g
• Protein: 5.6g
• NET CARBS: 3g

(via Sugar Free Londoner)

Chocolate

We love adding avocado to a smoothie as much as we do keto ice cream, as it provides a wonderful creaminess without clashing with the other ingredients.

This one's got such a creamy texture.

• Fat: 16.7g
• Protein: 4.9g
• NET CARBS: 4g

(via Sweet as Honey)

Matcha

A creamy green tea cold drink.

• Calories: 156
• Fat: 13g
• Protein: 5g
• NET CARBS: 2g

(via Whomesome Yum)

Coffee

If you're in a mood for a cold keto coffee, this one is like a mocha frozen latte.

• Calories: 222
• Carbs: 2.4g
• Fat: 23g
• Protein: 2.5g

(via Keto Pots)

Dirty chai

If you can't decide between tea or coffee for your morning brew, then have both with this recipe! It includes a shot of espresso, chai tea, and aromatic spices.

• Calories: 149
• Fat: 15g
• Protein: 7g
• NET CARBS: 4g

(via Primal Edge Health)

Chocolate peanut butter

This fat bomb smoothie recipe tastes like Reese's chocolate peanut-butter cup.

• Calories: 609
• Carbs: 21g
• Fat: 53g
• Fiber: 13g
• Protein: 14g
• NET CARBS: 8g

(via Ketowize)

Avocado

Get the health benefits of other ingredients like ginger and turmeric in this recipe.

• Calories: 232
• Fat: 22.4g
• Protein: 1.7g
• NET CARBS: 4g

(via Low Carb Maven)

Peanut butter and jelly

This fun take on a keto peanut butter smoothie tastes like a PB and J sandwich. How awesomely nostalgic is that?

• Calories: 140
• Carbs: 11g
• Fat: 4g
• Fiber: 5g
• NET CARBS: 6g

(via Peace Love and Low Carb)

Superfood

If you want to go all out with ingredients like broccoli, beet, fennel, cabbage, and dates, then try this ultra healthy recipe. (via Refresh My Health)

Smoothie bowl

If you prefer eating your smoothie over drinking it, try these keto smoothie bowl ideas. These treats are made with cauliflower rice.

Go wild with toppings to create different combos, like this variety of 4 from the same base recipe.

• Calories: 171
• Carbs: 10g
• Fat: 15g
• Fiber: 7g
• Protein: 2g
• NET CARBS: 3g

(via Life Made Sweeter)