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When you’re following a low-carb diet of any kind, it’s nice to change things up every now and then. When we keto cycle, we love having some good keto smoothies, which we load with healthy fats and other supplements we might be adding to improve our health in other areas. This bad boy, basic recipe no frills added, is guaranteed to keep you full and happy. If you’re going out on keto, it’s really good to have a smoothie in your bag just in case you get the munchies while you’re out.
What’s keto you say?
WHAT IS THE KETOGENIC DIET?
The ketogenic diet is high fat, low carb (and moderate protein) diet where you get most of your calories from fatty foods and supplement the rest with a healthy amount of protein and a minimal amount of carbs. There are plenty of variations of keto, but at the end of the day this is what’s generally accepted as dogma in keto:
No sugar.
What makes this a good breakfast smoothie?
When you are on a keto diet, you want to get most of the carbs out of your way and lots of healthy fats and proteins in your system. There is no better time to do it than in the morning.
Because I do intermittentfasting, which means I only eat between 10 a.m. and 6 p.m. (for a total of 8 hours), I want my breakfast to have all the nutrients that I need to go on with my day. But as you know, life does not wait, and sometimes you find yourself running out of time. This is when this keto smoothie comes in handy.
Nutritional information for one Portion (Makes 2)
- Fat: 58g
- Carbs: 6g (Net carbs)
- Protein: 6g
The high fat content is due to the fact that I used full fat coconut milk.
Can I be on a Keto diet and remain Vegan?
It is definitely possible, as there is a great amount of plant-basedfats out there. However, it will be a difficult challenge, to say the least.
For most of my life, I have followed a Mediterraneandiet (mostly of veggies, good amount of fish and poultry and limited amounts of meat), which made the keto diet a little daunting for me. I simply did not want to eat obsceneamounts of meat and simply give up on veggies.
So I decided that a good chunk of my calories will come from healthy fats (Avocado, Coconut oil, Coconut Cream, Nut Butter, Raw Cacao, Salmon, Sardines etc.). I kept on eating a high amount of vegetables, except that this time I would only eat low carb vegetables, which means lots of leafy greens, cauliflower, broccoli, spaghetti squash, Eggplant, Zucchini, Asparagus, Brussel Sprouts etc.
Is there anyone else who is interested in trying this Keto Diet with us? You can sign up for this newsletter and you will receive only keto friendly meals. This is a great way for you to request recipes from me directly, and ask me questions whenever you can.
Sign up!
That’s all for me today, enjoy the recipe and have a great weekend.
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Keto Smoothie - Perfect for Breakfast
Go from Hungry to Satisfied with this delicious Chocolate Peanut Butter Smoothie.
Course Smoothie
Cuisine Vegan Keto
Keyword Easy, keto, recipe, Smoothie, vegan
Prep Time 5 minutes
Cook Time 0 minutes
Servings 2 Smoothies
Calories 450kcal
Author Idriss
Ingredients
- 1 1/2 Cups of full-fat coconut milk
- 2/3 Cup Ice or Cold water
- 1 Tbsp of natural organic peanut butter.
- 2 Tsp of raw cacao powder.
- 1 Tsp of organic stevia extract.
- 1 Medium size avocado.
- optional 2 Ice Cubes. I am not a big fan of icy smoothies during the winter, so I skipped this for now.
Notes
You can drastically reduce the carb content by swapping coconut milk for unsweetened almond milk, or by using 1/2 cup coconut milk + 1 cup almond milk. However, your total fat content will drop with it as well.
You can also add your favourite protein powder, collagen peptides or multivitamin to this.
Here are some of the ones I use:
Collagen Peptides.
This is my favourite protein powder.
Nutrition
Fiber: 17gCalories: 450kcalSaturated Fat: 22gFat: 38gProtein: 9gCarbohydrates: 22g
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FAQs
Unsweetened macadamia milk has only 1 gram of carbs per cup and 5 grams of fat. The smooth, slightly sweet taste of the macadamia milk makes it a perfect addition to cereal, smoothies, or lattes.
Does Planet smoothie have keto friendly? ›
Keto. Only the 16 oz. size of the Keto smoothies falls within the accepted Keto nutritional guidelines, however larger sizes have been made available to order for your convenience.
How do vegans add protein to smoothies? ›
Vegan Protein Options:
- ¾ cup vegan yogurt - 6 - 13g protein (depending on the brand)
- ½ cup silken tofu - 12g protein.
- 3 tablespoons hemp hearts - 10g protein.
- ¼ cup pepitas (green pumpkin seeds) - 8g protein.
- 1 cup pea milk - 8g protein (depending on the brand)
- 2 tablespoons natural peanut butter - 7g protein.
Dairy milk, oat milk, and almond milk also help create a thicker consistency, compared to juice or water. A handful of raw oats add thickness to your smoothie while kicking the fiber and protein up a notch. A tablespoon of chia seeds is a natural thickener and provides healthy fats and protein.
How can I thicken my keto without flour? ›
Top 5 keto thickener substitutes
- Xanthan gum. Used for baking or thickening soups or sauces, xanthan gum has zero net carbs. ...
- Guar gum. A plant fiber from the seed of the guar plant, guar gum has zero net carbs. ...
- Glucomannan (konjac): ...
- Agar agar. ...
- Gelatin.
Summary. Macadamia, cashew, almond, and hemp milks are the lowest carb options with only 1 gram of carbs per serving, making them the best choices for a glass of milk. Soy, flax, and pea milk are not far off with only 2g carbs per serving, and coconut milk with 4g. They're all low glycemic.
What milk is fine on keto? ›
◄What milk is OK on keto? Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options. 1.
Is oat milk or almond milk better for smoothies? ›
Almond milk is thinner and lower in calories and carbs, which may make it a better choice for light smoothies, like this apple-cinnamon green smoothie. Meanwhile, oat milk brings a thick texture, which works well for more filling smoothie recipes, including this fiber-rich wild blueberry oat smoothie.
Is Rocket OK on keto? ›
“While underground vegetables range from seven to 17 carbs per 100gm, the above ground carbs vegetables are all under five carbs per 100gm serving.” Nutritionists suggest that you include as many dark and leafy vegetables as you can, such as spinach, kale, lettuce and rocket, in your meals, since green vegetables tend ...
Is whole earth peanut butter keto friendly? ›
Are nut butters, in general, keto? "Nut butter is high in fat and protein and suitable on a keto diet. Same with peanut butter, almond butter, and sunflower seed butter," says Crandall Snyder.
Whole Earth Sweetener
Whole Earth® offers a range of products including zero-calorie, sugar-free and keto-friendly plant-based formulas. Whether you are looking to enhance your daily coffee or bake best-in-class treats, Whole Earth® products will help bring some extra goodness into your day.
How do you thicken a smoothie without dairy? ›
Add a scoop of raw oats or chia seeds
A handful of oats can add thickness to your smoothie while also adding in some extra protein and fiber! I love tossing in some oats in this peach cobbler smoothie. You don't need to cook them, just add them in raw!
How do vegans get enough protein without protein powder? ›
Some great vegan sources of protein include: hemp seeds, peas, whole food soy products (tempeh, edamame, tofu, and soya milk), nuts and nut butters, quinoa and beans. These foods contain all of the essential amino acids which your body needs in order to function properly.
Is peanut butter is vegan? ›
The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.
What can I add to my smoothie to make it thicker? ›
Using frozen ingredients is the key to creating a thick, satisfying smoothie. Other options for thickening include using fibrous fruits and veggies, adding chia seeds, spooning in yogurt, using avocados, or scooping in protein powder.
How do you thicken keto food? ›
By adding konjac flour 1/2 teaspoon at a time, you can get your dish to your desired thickness. If you inadvertently add too much konjac flour and it becomes too thick, just add a little more liquid – stock, water – and stir well. Xanthan Gum : This is best used to provide structure to keto baked goods.
What ingredient thickens a smoothie? ›
Regular ice cubes or frozen milk or even frozen coffee ice cubes all work wonderfully to thicken up a smoothie. I always add at least 1/2 to 1 cup of ice cubes to my smoothies because I like them very cold and thick. Again, frozen ingredients make the biggest difference in making thick smoothie bowls.
