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Keto Cinnamon Almond Butter Smoothie
This cinnamon almond butter smoothie is a world away from the meat-heavy morning meals you may get tired of on keto. It basically tastes like a cinnamon bun in a glass and is loaded with healthy fats and protein.
With almond butter, a dusting of cinnamon, and the nut milk of your choice, this blended creation keeps you in line with a low carb, high fat macro distribution. It even offers a bit of fiber thanks to flax meal! The recipe calls for stevia, but feel free to use another low carb sweetener instead.
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Dont Miss: What Do I Need To Make A Fruit Smoothie
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Include Kefir To Your Smoothies
Other ingredients are normally added to smoothies to make the meal replacement enjoyable and likewise to improve general health. A good example of such an ingredient is kefir. Kefir can improve your health by increasing the amount of calcium present in the body.
Besides calcium, kefir likewise includes B vitamins consisting of B12 in addition to probiotic lactobacilli and protein.
Best Keto Smoothie Fat Sources:
- Avocadorich in monounsaturated fats and fiber, which helps to keep the net carbs low. Adds a subtle flavor and a smooth, creamy texture to smoothies!
- Nut Buttersa great source of fats and fiber, plus a salty, sticky addition that can make low carb smoothies more flavorful and thicker in texture.
- Flax & Chia Seedsexcellent sources of plant-based omega-3s, loaded with dietary fiber, and they can thicken up smoothies beautifully! Just be sure to use ground flaxseed, because the body cant digest whole flaxseeds.
- Coconut Milkrich in saturated fats, ultra-creamy in texture, with a subtly sweet, satisfying flavor that pairs perfectly in my smoothie.
- MCT Oil or Coconut Oilthe biggest fat bang for your buck! Add just 1 Tbsp for a clear, flavorless boost of 14g of energizing fats.
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Best Ingredients For A Low Carb Smoothie
As we mentioned above, most smoothies are loaded with high fructose sugars that give you a sugar rush. Keto smoothie recipes incorporate healthy fats, fiber and protein to keep you feeling satisfied with no crash.
Milk There are a number of choices you can use for milk in keto shakes. Low carb, plant-based types of milk all work well, just go for the unsweetened options. Almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk and pea milk are great choices.
Fruit You have to be careful with fruit because there are a lot of high fructose variants. Keto-friendly fruits include watermelon, strawberries, raspberries, peaches, cantaloupe, star fruit, blueberries and strawberries.
Greens Adding vegetables and greens to your smoothie will give you an extra boost of nutrition and fiber. Kale, spinach, celery and avocado are all great choices.
Nuts and seeds Get additional healthy fats, vitamins and nutrients by adding nuts and seeds to your keto smoothies. Flaxseeds, chia seeds, walnuts and almonds all go well with smoothies.
Healthy fats Because we are in ketosis we need to make sure our body has a good supply of healthy fats. Adding a tablespoon of coconut oil or MCT oil is a great way to do this.
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Mct Oil Or Coconut Oil
MCT stands for medium-chain triglycerides, or medium-chain fatty acidsa type of saturated fatty acid with loads of health benefits, and they can help with ketone production. Unlike most fat sources, MCTs are easily digested, theyre burned by the body instantly for energy, and they can actually improve metabolism. The perfect addition to keto smoothie recipes of all kinds!
MCTs are found in coconut oil, making it an excellent and simple option to add to smoothies. Or, you can also find isolated MCT oils, which tend to have a higher concentration of fats in a smaller volume. MCT oil is colorless, odorless, and stays liquid at room temperature, so many people on a keto diet will add it to coffee or smoothies for a boost of dietary fat. Personally, I like to use Brain Octane Oil from the Bulletproof brandthe folks who crafted Bulletproof coffee, which is a must-have when Im eating keto!
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How To Make A Keto Smoothie
The Ketogenic diet is not necessarily about restricting certain foods, but maintaining macronutrients in the high fat, adequate-protein, and low carb realm. There are different approaches to Keto, but a common percentage is 70% fat, 25% protein, and 5% carbs. To hit this macronutrient level some foods will make it nearly impossible to consume while hitting the percentages. Some common smoothie ingredients to avoid include oats, fruits, and anything with high sugar content.
To make a keto compliant smoothie simply use keto-friendly options in the various base smoothie components of liquids, vegetables, fruits, and add-ins to hit the right ratios.
Liquids: The biggest liquids to avoid are dairy products like milk and fruit juices. Both milk and fruit juice contain high sugar content and high carbs. There are many options for Keto when it comes for liquids for your smoothie including:
With all these products except for water ensure you read the nutrition label to check for carb content to ensure you dont knock yourself off the rails towards Ketosis.
Vegetables: When it comes to carbs, not all vegetables are carb equal. There are many low carb options including spinach, kale, cucumbers, celery, tomatoes, and lettuce. Spinach and kale are a mainstay in smoothies and can be used to meet the macro levels for keto.
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Just Use Healthy Ingredients
There are some foods that you ought to avoid adding if you desire to make your smoothies healthy for weight loss and overall optimum health. These consist of ice cream, cookies, and other processed, high-fat treats.
If you want to minimize the variety of calories in a smoothie, usage skims milk rather of entire milk or cream. Although the distinction in calories is little between skim and entire milk, with time it can impact your diet substantially. Better yet, rather of regular milk, usage almond or coconut milk, or simply water.
Can You Really Have Smoothies On Keto
If you’ve chosen to follow the ketogenic diet, then you likely already know that most fruits are off limits. These foods are typically high in naturally occurring sugar, which means they’re high in carbohydratesand a requirement of staying in ketosis is avoiding carbs so that your body burns fat instead of carbs for fuel.
That’s why most fruit-based smoothies are on the no-no list. “One serving of fruit can contain 15 grams of carbohydratesand most people eat more than one serving,” says Carlyn Rosenblum, R.D., founder of MTHR Nutrition, a concierge nutrition service for women. Example: One full bananaa staple ingredient in most smoothiesnets about 30 grams of carbs, so it’s unlikely you’d stay in ketosis if you drank a smoothie that had one.
But there is a surprisingly simple loophole: Change your smoothie base from a fruit to a vegetable andbam!that smoothie is now keto-friendly. Rosenblum says to start your smoothie with foods like cauliflower, zucchini, or avocado, as they all provide the same creamy texture as fruit sans the carb overload. Then, add ingredients like coconut, vanilla, cacao, or cinnamon, as they provide a sweet flavor profile to balance out your veg-based beverage.
So, yes, keto smoothie recipes really do existthe options below are proof.
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Storing And Freezing The Smoothie
- To store: This smoothie is best enjoyed within 24 hours. However, you can store it for up to 2 days in the refrigerator. Be sure to whisk it well prior to drinking, in case there has been any separation.
- To freeze: Place the smoothie into an ice cube tray or shallow container. When ready to enjoy, pour into the blender and re-blend until smooth and creamy.
Brendan Schaub’s Post Workout Recovery Shake
This recovery shake is former UFC fighter Brendan Schaubs favorite post workout meal.
The objective with this drink is to get the maximum nutrition and best possible recovery support after a workout.
It is made with almond milk, Recovery Protein, Earth-Grown Nutrients , MCT oil, chia seeds, almond butter and cold brew coffee.
If you are wondering what Recovery Protein is, it has been developed by Onnit specifically for recovery after intense workouts. It contains 16 grams of goat whey isolates, creatine and BCAAs and colostrum.
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