When you’re on the keto diet, it’s sometimes difficult to know exactly how to get all the essential nutrients you need since the diet is quite restrictive. That said, there’s one easy way you can always count on to get the proper proportions of macros, especially in the morning—keto smoothies.
A quick refresher: The keto diet involves cutting carbs and upping your fat intake—carbs should account for around two to four percent of your calories and the ratio of fat to carbs and protein should be four to one, says Keri Glassman, RD, the founder and CEO of Nutritious Life. (FYI: Standard diets allow 45 to 65 percent of calories to come from carbs.)
The goal? For your body to reach the state of ketosis. “During ketosis, instead of breaking down carbs into glucose for fuel, the liver converts fat into ketone bodies, which become the body’s primary source of energy,” Glassman explains.
Many smoothies are loaded with sugar, which is not ideal for the keto diet. “We want to get away from the idea that a smoothie is a sweet thing,” says Molly Devine, RD, the founder and owner of Eat Your Keto.
Look for keto smoothie recipes with fat, like full-fat coconut milk, heavy cream, or coconut oil, for example. And JSYK, some fruits are better than others for keto smoothies, like berries and avocados, because they’re low in sugar and high in fiber. Plus, avocados are packed with healthy fat, Glassman adds.
So, you have the info—now, let’s get into the 18 keto smoothies to help you not only stick to the keto diet, but enjoy it.
Meet the experts: Keri Glassman, RD, CDN, is the founder and CEO of Nutritious Life. Molly Devine, RD, is the founder and owner of Eat Your Keto.
1. Banana Strawberry Lettuce Smoothie
Yup, this banana-based smoothie is super easy to make and falls within keto guidelines. It has a mix of ingredients like bananas, strawberries, almond milk, chopped lettuce, with the option to add protein powder too, so you’ll get all kinds of nutrients and a super sweet taste.
Per smoothie: 283 calories, 3 g fat, 38 g carbs, 8 g fiber, 26 g protein
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2. 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: 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
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3. Keto Peanut Butter Smoothie
The peanut butter and avocado in this smoothie will leave you feeling full for hours, and the extra powdered peanut butter will add 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
The combination of strawberries, almond milk, and avocado (hello, superfood!) might not strike you as anything to write home about—but 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
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
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
Almonds and coconut milk make up 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
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…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, 39 g fat, 3 g carbs, 0.3 g fiber, 3 g protein
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9. Low-Carb Strawberry Smoothie
Sometimes, going back to the 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
This is the milkshake for basically anyone following any kind of diet. Cocoa powder, avocado, and coconut milk create 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, 11 g carbs, 6 g fiber, 3 g protein
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11. Chocolate Peanut Butter Low-Carb Smoothie
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
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. High-Protein Coffee Shake
For the coffee lovers out there, if you’ve never tried a coffee smoothie, you’re seriously missing out. This shake combines freshly brewed coffee with eggs, plant-based milks, and vanilla extract. Plus, there are options for how healthy you want to make it—you can swap out the almond milk for water or the heavy whipping cream for coconut milk.
Per serving: 474 calories, 35 g fat, 36 g protein, 3 g carbs, 1 g fiber
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14. High-Protein Lemon Cheesecake Smoothie
Believe it or not, this smoothie is extremely low carb. It also has a ton of protein, thanks to the cream cheese or coconut cream, almond milk, collagen or protein powder, and eggs. There’s no doubt this drink will give you the proper start to your day!
Per serving: 512 calories, 40 g fat, 40 g protein, 4 g carbs, 1 g fiber
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15. Keto Avocado Smoothie With Coconut Milk, Ginger, And Turmeric
Another savory keto shake to add to your recipe book. The avocado, ginger, and turmeric is on the lower side of the calorie spectrum. Other ingredients include almond milk and lemon or lime juice, so it has a nice tang to it as well.
Per serving: 232 calories, 22 g fat, 2 g protein, 7 g carbs, 3 g fiber
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16. Raspberry And Lemon Protein Smoothie
This smoothie is full of protein and low cal. With eggs, yogurt, lemon zest, frozen raspberries, and protein powder, this pretty shake will leave you feeling satisfied all morning.
Per serving: 351 calories, 15.4 g fat, 43.1 g protein, 7.6 g carbs, 2.6 g fiber
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17. Low-Carb Strawberry And Rhubarb Smoothie
This smoothie tastes just as yummy as it looks. And it’s made with just four ingredients—low-carb strawberry and rhubarb jam, almond milk, heavy whipping cream or coconut cream, and collagen powder or keto collagen. Easy-peasy!
Per serving: 369 calories, 26 g fat, 25 g protein, 7 g carbs, 3 g fiber
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18. Blueberry And Lemon Protein Smoothie
With blueberries, lemon zest, collagen powder, and heavy whipping cream, this smoothie’s a total winner. It can easily be made dairy-free and with protein powder instead of collagen too.
Per serving: 488 calories, 34 g fat, 36 g protein, 8 g carbs, 2 g fiber
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