How To Make A Keto Berry Smoothie
All you have to do to make a keto berry smoothie is throw all the smoothie ingredients into a good high-speed blender. Then, blend the ingredients together until very well mixed and smooth. Watch out for any chunks of coconut cream or protein powder than remain. Then, pour into smoothie tumblers and enjoy!
Frozen Fruit Smoothie Recipe
Frozen fruit can always be found stocked in our freezer.
When that moment strikes and I have literally NOTHING else to make, a frozen fruit smoothie can always save the day.
It doesnt even matter what fresh or frozen fruits Im working with. They can ALL be turned into a creamy and delicious smoothie.
That is, if you have this basic formula on hand.
I would never leave you hanging, though. In addition to this simple guide, youll also find a few recipes you can start off with and then add in all of the nuts, seeds, milks, juices, yogurts, and protein powders your heart desires.
Because after you finish reading this post, youll never need me again. Well, at least not when it comes to making incredible frozen fruit smoothies!
The Right Smoothie Ratios
Start your smoothie with two mugfuls of a liquid base. This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water. Itâs important to add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged.
Next, add about three quarters of a mug of your chosen fruit. Banana is a great base flavour for any smoothie, and will give you a lovely creamy texture. Other fruits that work well are berries, mango, peaches, plums, nectarines, grated apple or pear, and melon. You may have to add more fruit or liquid, depending on the type of fruit you choose. Play around until you have a texture you like. Add a squeeze of honey, maple syrup or agave syrup if your smoothie needs it, and finally add a few ice cubes to the blender for a thick and frosty smoothie.
Smoothie combination ideas
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What You Need To Get Started
- Measuring Spoons
- Blender Bottle
- Vitamix Explorian Blender
You wont need much equipment to whip up delicious keto smoothies. For some of the recipes below, all youll need is a blender bottle* with a wire whisk inside. It also helps to have measuring spoons* or a measuring cup.
However, if the recipe calls for fruits, nuts, seeds or ice cubes, I recommend a high-speed blender. Additionally, a high-powered blender is also required to achieve a creamy, milkshake-like texture.
We have a Vitamix E320 that we found at Costco, and we love it. If youre not a Costco member, Amazon sells the E series* too. Before we purchased the Vitamix, we had a NutriBullet* immersion blender, which also did an excellent job of making smoothies.
However, I will say that the Vitamix is much more powerful and has a larger container. Thats why Id recommend it over the NutriBullet.
Can You Ask For No Sugar At Tropical Smoothie
Other than natural fruits, sugar is the major contributor to carbs in their smoothies.
If you are diabetic or practicing keto, going for zero added sugar seems like a much more logical choice. In fact, they also offer Splenda in place of sugar, which is a natural sweetener.
But heres what you might not know:Even going nada wont magically eliminate all the sugars inside your smoothie!
Fruits like berries and bananas already have a ton of natural sugars present inside.
Funnily enough, the average carb count of a smoothie at Tropical Smoothie goes over 50 grams of net carbs, even WITHOUT the added sugar!
The only keto-friendly beverages at a Tropical Smoothie cafe includes:
- Bottled Water
- Coke Zero
- Diet Coke
By the way, did you know that Tropical Smoothie Cafe doesnt use your regular sugar? Most of their smoothies are made with Turbinado sugar.
It is the same golden-brown crystalized sugar that you find in coffee shop sachets. So why use it instead of regular sugar? Well, Turbinado is a much more natural and a healthier alternative.
It retains some of the original molasses, which are stripped away in the regular table sugar. Turbinado sugar has the same macros as regular sugar, along with a tiny amount of additional micronutrients.
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Are Smoothies Allowed On Keto
Absolutely! When filled with the best keto ingredients, they will give your body the best fuel boost to support ketosis, giving you the energy that you will love.
When following a keto diet, you may find the missing carbohydrate a little hard to manage, especially at the beginning. Keeping hydrated and filling yourself up with different ingredients is key to getting over the initial hurdle but these Keto Smoothies will help this.
Filled with all the ingredients allowed on keto, they wont impact blood sugar, they will provide energy and give you the fiber and nutrition to help keep you healthy and happy.
Mint Chocolate Chip Keto Smoothie
Sure, mint chocolate chip ice cream might not technically be keto. But if you create a creamy mint-choc treat with Greek yogurt and coconut milk , youve got a dessert thats both keto-ishand busting with nutrients.
This smoothie has more ingredients than the others on our list, but each one has something to add. A dash of peppermint extract intensifies the minty flavor, a scoop of whey protein powder bulks up the protein content. You can also add collagen powder if youre feeling fancy.
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Best Protein Powders For High Protein Fruit Smoothies
The options for protein powder are plenty. Look for brands that are minimally processed and without added sugars or artificial sweeteners. I like the Naked Nutrition brand because the ingredients are minimal, and because you have options for pea, whey, and egg protein, among others. Lets look a little more closely at the options:
That all being said, you can certainly get naturally-occurring protein from chia seeds, flaxseeds, nut butter, spinach, and egg white, too!
Clean And Green Smoothie
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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Chocolate Sea Salt Smoothie
Besides its rich, dark chocolate flavor, this chocolate sea salt gluten-free smoothie contains a few unorthodox ingredients like unsweetened coconut yogurt, tahini, and egg yolks. Tahini, a paste made from grinding sesame seeds, is praised for its ability to lower cholesterol levels and combat oxidative stress. Meanwhile, egg yolks contain important antioxidants like lutein and zeaxanthin, which can prevent macular degeneration of the eyes.
Avocado Greens Ample K
Serves: 1 | Calories: 536 | Fat: 45g | carbs: 7g | Protein: 23g | Fiber: 17g
- 2 cups organic spinach or kale
- 1/2 organic avocado
- 2 level scoops Ample K*
- 1 cup water and ice
Blend until smooth. While Amples original recipe calls for peanut butter, I recommend substituting in another nut butter, such as hazelnut.
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What Youll Need To Make A Low Carb Keto Berry Smoothie
A keto mixed berry smoothie for real? Yes and yes! It might seem impossible to be able to eat any friggin fruits while on keto, but I assure you, it can be done. Dont worry, Ill make these keto-friendly fruits count. The flavor in todays keto berry smoothie is sweet and fruit-filled, with creamy delicious at every corner. You wont miss out on the classic sweet smoothie flavor because its all here, folks!
- Unsweetened almond milk
- Liquid stevia more recommended keto sweeteners listed in post
Blend Nuts Instead Of Nut Butter To Nix Added Sugars And Preservatives
Nut butters, like peanut, cashew, and almond butter, get a bad rep because plenty of grocery store options contain hidden added sugars and hydrogenated oils. Youâre better off choosing natural peanut butter or other nut butters, which will only contain one ingredient on the nutritional label.
Even better? Blend up whole nuts, like cashews, walnuts, and peanuts, which provide plenty of protein, unsaturated fat, fiber, and vitamins, without added sugar, fats, and oils. You can soak them for a few minutes before blending to help soften them, too. Or just toss a few on top of your smoothie for a surprising crunch and texture.
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Creamy Vanilla Bean Protein Smoothie Bowl
If you’re looking for a protein-packed option that’s also got a hint of sweetness, check out this recipe for a creamy vanilla bean smoothie bowl. Plus, the ingredients are really simple: You just need your milk of choice, banana, vanilla protein powder, vanilla bean, and almond butter.
Per smoothie bowl: 390 calories, 15 g fat, 40 g carbs, 6 g carbs, 30 g of protein
Smart Tips For Blending Keto Smoothies
Making your own keto breakfast smoothies means you can customize your glass as well as save money. But sometimes a keto smoothie doesnt come out quite as youd intended. From the milk and milk alternatives you choose to the order of your ingredientsit all makes a difference. For the best results, like the ones you get from that pro at the juice shop, follow these tips:
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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 thats 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 .
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 (
To make one serving, blend these ingredients:
- 1 cup of water
- 1/2 cup of frozen strawberries
- 1 cup of chopped zucchini, frozen or raw
- 3 tablespoons of chia seeds
NUTRITION Facts
What Ingredients Do I Need For A Keto Smoothie Recipe
The driving factor behind nutritional ketosis is carbohydrate restriction. That means the key to making a keto smoothie is choosing low carb ingredients.
This can include low sugar keto fruits, such as berries and avocado. Swapping out juices for water or nut milk. Opting for some fibrous green veggies in lieu of mangos and bananas. Using fewer ingredients overall or simply smaller quantities will also reduce the carb count.
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Why Keto Smoothieswhy Low Carb Smoothies
A high-carb diet means your body gets used to burning carbohydrates for energy instead of burning excess body fat. Switching to a low-carb, low-sugar keto diet reverses this process. After just a few days of not eating carbs, your body enters the metabolic state known as ketosis, which means that it burns your fat-stores to produce energy. Try our keto friendly smoothie recipes for weight loss or just to feel better about what you’re putting in your body!
- Lemon juice
Can I put chocolate in a keto smoothie?
Yes! Bring on the chocolate! Adding chocolate to your keto smoothies is a great way to indulge your sweet tooth – it can turn that healthy breakfast smoothie into a sweet evening treat. We’re not a big fan of artificial sugar free chocolate, and remember that milk chocolate or chocolate with added sweeteners should not be in your smoothie recipe.
You should always stick with dark chocolate, or pure cocoa powder, or even better – cacao! Chocolate protein powder is another great way to add that flavor while watching your macros.
Is avocado good for a keto green smoothie?
Avocado is one of the leading ingredients for virtually any keto smoothie recipe – when it comes to keto superfoods, avocado takes the cake hands-down. Biggest benefits of avocado in your smoothie:
Avocado nutrition facts:
- 64 calories
- 29 grams of healthy fats
- Only 17 grams of carbs
- Less than 5 grams of sugar
- Almost 15 grams of fiber
- Around 2 net carbs per serving
What liquid makes a smoothie keto?
How To Make A Keto Strawberry Smoothie
Ok so lets get started and talk about how to make a keto strawberry smoothie.
STEP 1: For starters place the fruit in either a Ziploc bag or container and put in the freezer. They only need a couple of hours in the freezer until they are ready.
STEP 2: Grab your blender and add the fruit, almond milk, protein powder, and the coconut oil. It doesnt matter the order you add them, so just throw them all in!
STEP 3: Place the lid on the blender, turn on and blend until smooth.
STEP 4: Pour into the cup of your choice and drinkup!
Thats really it. You see how easy it is to make a Keto Smoothie!?
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Peanut Butter Keto Low Carb Smoothie With Almond Milk
Just wanted you to know that this Keto Low Carb Smoothie With Almond Milk is sponsored by my friends over at Almond Breeze!
This Keto Low Carb Smoothie With Almond Milk is an EASY sugar free 5 ingredient breakfast that tastes like a peanut butter cup! SO creamy!
Oh hey! Hi! Hello!
You probably wishing you were still snuggling in bed on a cozy weekend morning but, alas, youre running around like the crazy-busy-gotta-get-the-day-rollin kind person that I know you ARE.
HOLD IT RIGHT THERE THOUGH. Just because youre busy and running around does not mean I am giving you permission to skip breakfast. You know it IS the most important meal of the day and its going to give your busy-body the ENERGY and PUNCH that it needs to OWN the WHOLE week.
For those busy-no-time-to-cook kinda mornings when you were not your usual meal-planning-prepared self with some cookie dough overnight oats or breakfast egg muffins at the ready, this low carb breakfast smoothie is going to come in REALLLLLLL handy.
Vanilla Chia Seed Protein Smoothie
Serves: 1 | Calories: 538 | Fat: 39g | Carbs: 3g | Protein: 28g | Fiber: 3g
This delicious smoothie recipe idea was contributed by Tayo from lowcarbafrica.com. Its an excellent option for all those who prefer vanilla over chocolate.
Tayo loves that this protein smoothie comes together in two minutes and can even be prepared the night before, with a quick run through a blender before you head out the door.
Another major plus is that it fits into most special diets out there paleo, gluten free, vegan, dairy free, sugar free and low carb while still packing in bold and delicious flavors without compromising on nutrition.
Ingredients
Place all the ingredients into a blender and mix until smooth.
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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.
Equipment For Healthy Smoothies
Having the right equipment is key to making healthy smoothies.
- The Vitamix personal series is great for making just one or two smoothies at a time
- So is the Magic Bullet or Nutri Bullet the only hang up here is that I find I have to replace these models once every couple years or so because the motor eventually burns out
- The Vitamix Ascent series is my fave though itâs self-cleaning so you arenât left with a ton of mess and itâs perfect for if youâre prepping 3-4 smoothies at a time. It can tear through anything to make the smoothest smoothie, even ice!
You can of course get a mid-range blender too, really any blender will work. But if it takes 3 or more tries to get that smooth texture without all the lumps, it can be a frustrating experience.
See how often youâre going to be making smoothies and if itâs going to be a consistent thing for you, your best bet is to invest in a high-powered blender that can minimize the time you spend making healthy smoothies.
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