Are smoothies OK on a ketogenic diet?
While most smoothie recipes are loaded with sugar, a keto smoothie is much different. Instead of pouring high-sugar fruits, honey, and milk into a blender, keto smoothies are loaded with protein, healthy fats, and minimal carbs.
Below, you’ll find 17 keto smoothie recipes that won’t kick you out of ketosis. From green smoothies, breakfast smoothies, and smoothies that could pass as dessert, you’re sure to find a recipe to enjoy.
Smoothies are extremely versatile and fit perfectly into your keto meal plan. They’re portable, easy to make, and ready in a total time of two minutes. They’re perfect for breakfast, dessert, or a midday or post-workout snack.
To make a delicious low-carb smoothie, you’ll need a high-powered blender or food processor. Beyond that, you might want to stock the following key ingredients.
#1: Liquids to Form a Smooth, Creamy Consistency
Unless you want your smoothie getting stuck in your straw, you’re going to need the right liquid base with ice cubes to keep your drink creamy and delicious. Keto-friendly liquids include:
- Unsweetened almond milk
- Unsweetened cashew milk
- Unsweetened, full-fat coconut milk
- Coconut cream
- MCT oil
- High-fat yogurt
- Plain filtered water
#2: Healthy Fats to Create a Filling Smoothie
A diet rich in healthy fats ensure you stay fuller longer, causing appetite suppression and reducing hunger pains[*]. Plus, they add a creamy texture to your smoothie. When creating a keto smoothie, try to incorporate one of these fat sources to ensure you stay full:
#3: Low-Carb Fruit to Keep It Sweet
Most smoothies found at your local smoothie bar are packed with fruit, which also means they’re packed with sugar. To keep your carb count in check, only include low-sugar fruits, like berries.
The best berries to add to your keto smoothies (in moderation) include:
#4: Low-Carb Veggies to Add Vitamins and Minerals
- Frozen cauliflower
#5: Superfoods for Added Health Benefits
Certain foods add high amounts of dietary fiber, vitamins, and minerals to your smoothie, without negatively impacting the flavor. As an added benefit, they add a nice texture to your smoothie, which adds a layer of depth to your recipe:
- Chia seeds
- Flax seeds
- Hemp seeds
- Cacao nibs (use sparingly)
Pro tip: You can save time by adding a high-quality Micro Greens Powder, which delivers micronutrients extracted from raw fruits and veggies, MCTs, and digestive enzymes in one scoop.
#6: Supplements to Blast Through Your Day
On top of everything mentioned so far, adding supplements can also help you build a better keto smoothie. These supplements can help increase protein, give you a dose of healthy fats, and can help you enter (or remain in) ketosis:
#7: Low-Carb, Sugar-Free Sweeteners and Flavors
If you’re craving something sweet, smoothies are a nutritious way to get your fix. To make a smoothie that nearly doubles as a milkshake, add a keto-friendly, zero-sugar sweetener. These include:
- Monk fruit
- Swerve or erythritol
Depending on your smoothie preferences and ingredients, you can even experiment with unsweetened flavor additions such as:
- Cocoa powder
- Pumpkin pie spice
- Mint, almond, or vanilla extract
Now that you know how to build a smoothie, it’s time to dive into these delicious keto recipes.
Green smoothies are popular in health and weight loss communities. Unfortunately, many green smoothies are loaded with sugar. Replace your high-sugar green smoothie with one of the below options instead.
#1: Citrus Keto Green Smoothie
This citrus keto green smoothie is highly nutritious. Not only does it use Micro Greens Powder to deliver vitamin A and vitamin C, it also calls for MCT oil. MCTs (medium chain triglycerides) provide energy and support brain health[*].
#2: Low-Carb Avocado and Mint Green Keto Smoothie
Using a base of avocado and coconut milk, this low-carb avocado and mint green keto smoothie is delicious, creamy, and filling. Plus, this avocado smoothie might help reduce your risk of developing type 2 diabetes and heart disease. In one study, people who regularly ate avocados lowered their risk of developing metabolic syndrome by 50%, a condition commonly associated with cardiovascular disease and diabetes[*][*].
#3: Keto Avocado Matcha Smoothie
In case you’re not familiar, matcha is simply a supercharged green tea. Because of this, this keto avocado matcha smoothie could lead to health perks including reduced inflammation and reduced stress levels[*][*].
#4: Low-Carb Keto Green Smoothie
This low-carb keto green smoothie clocks in at just 3.6g of net carbs. Plus, it’s made with monk fruit sweetener, so it’s satisfyingly sweet without the added sugar. The recipe also calls for MCT oil and coconut milk (or heavy cream), giving you a dose of healthy fats and protein.
#5: Micro Greens Matcha Smoothie
Despite not being green, this micro greens matcha smoothie contains micronutrients from raw fruits and veggies. Made with important digestive enzymes, collagen peptides, and MCT oil, it’s perfect for breakfast or a midday snack.
Whether you’re breaking your morning fast or craving an iced latte, these easy keto smoothies will wake you up and keep you going.
#1: Cinnamon Dolce Latte Breakfast Smoothie
Missing your morning Starbucks routine on the keto diet? This cinnamon dolce latte low-carb breakfast shake gives you the best of both worlds. Plus, cinnamon contains health benefits, helping to fight disease, slow down the aging process, and lower blood sugar levels[*]
#2: Delicious Keto Iced Coffee Smoothie
If you would rather be late to work than skip your iced coffee, this recipe is for you. This keto iced coffee smoothie is the perfect blend between an iced coffee and a milkshake, making it the perfect start to your day. But unlike coffee, pure MCT oil takes the lead in this smoothie’s energy department, not caffeine.
#3: Energizing Keto Smoothie
Need an energy boost but not crazy about coffee? This supercharged chocolate nut butter smoothie will make getting out of bed so worth it. Maca powder is one superfood listed in the ingredients, which may increase your energy, fertility, libido, and memory[*].
#4: Keto Collagen Chocolate Smoothie
Chocolate for breakfast? This chocolate collagen keto smoothie says yes. With this low-carb recipe, avocado, almond butter, chia seeds, and chocolate collagen protein powder are blended together to make a morning smoothie that tastes just like a creamy chocolate milkshake, without the sugar.
#5: 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[*].
#6: Low-Carb Acai Almond Butter Smoothie
If a decked-out acai bowl is what you’re craving, you might enjoy this smoothie. Unlike acai bowls made with large amounts of fruit or sugar, this low-carb acai almond butter smoothie fills you up with avocado, protein powder, almond butter, and MCT oil. Enjoy it for breakfast or lunch to keep you energized.
These keto smoothie recipes might just be the easiest (and healthiest) low-carb desserts you can make. Whip up one of these yummy recipes the next time you’re combating sugar cravings.
#1: Creamy Dreamy PB&J Smoothie
Fact: Peanut butter and jelly taste better together than on their own. This creamy “PB&J” smoothie loses the bread, carbs, and guilt. It also loses the peanut butter… instead, using delicious, nutritious Perfect Keto Nut Butter. That — along with frozen strawberries, protein power, and some bonus ingredients like chia seeds — this smoothie packs all the flavor of a PB&J sandwich, without the inflammatory ingredients.
#2: Strawberry Avocado Keto Smoothie
This strawberry avocado smoothie recipe offers the same flavor as an old-fashioned strawberry milkshake — but with a much better nutritional profile. Using just four ingredients, including frozen strawberries, unsweetened milk, avocado, and your sweetener of choice, you’ll be able to enjoy this treat for just over 100 calories, 7 grams of net carbs, and 4 grams of sugar.
#3: Keto Smoothie Blueberry Galaxy
Looking for a protein smoothie that’s out of this world? Swirling together coconut milk, blueberries, MCT oil, and whey protein powder, this galaxy-inspired smoothie gives you a dose of vitamins and minerals in every sip. Plus, it’s loaded with protein and healthy saturated fats.
#4: Chocolate Fat Bomb Smoothie
This chocolate fat bomb smoothie uses Perfect Keto Collagen along with frozen avocado, cacao powder, almond milk, and ice. By using grass-fed collagen, you’ll also support your bone, joint, and skin health and even improve the lining of your gut[*][*][*].
#5: Keto Mint Chocolate Matcha Shake With MCT Oil
If you think there’s no better treat than mint chocolate chip ice cream, you’ll have this mint chocolate low-carb smoothie recipe on heavy rotation. The nutritional boost from energizing MCTs and the antioxidants in matcha make this smoothie a standout recipe. And the flavor? That’s just an added bonus.
#6: Keto Dairy Free Shamrock Shake
Every March, McDonald’s marketing efforts brings the Shamrock Shake, a bright green milkshake that sadly does not come with a pot of gold. What it does come with is 460 calories, 74 grams of carbs, and 63 grams of sugar — not exactly ideal for a low-carb diet. On the other hand, this keto dairy-free Shamrock Shake recipe clocks in at just 259 calories and 2 grams of net carbs, while fueling you with 14 grams of fat and 26 grams of protein.
Pick a Keto Smoothie to Try Today
Smoothies are a healthy, portable, and convenient meal option on keto — as long as you know how to build a healthy, low-carb version.
To make a keto smoothie, be sure to stock up on items like avocado, coconut milk, low-sugar fruits, frozen greens, and zero-sugar sweeteners. You’ll also want to invest in a high-powered blender.
These 17 keto recipes should cover you for breakfast, lunch, and dinner. For even more delicious keto recipes, be sure to check out the Perfect Keto recipe library.