Protein shakes are all over grocery store shelves, from protein powders to ready-made protein smoothies. But what about a keto protein shake?
There are some major problems when looking for high-protein meal replacements. They often contain massive amounts of sugar, artificial sweeteners, and fillers that spike your blood sugar and trigger midday cravings.
Low-carb protein powders and sugar-free ingredients are tough to find. Finding a protein powder that tastes good, is high-quality, and fits into your ketogenic diet is even harder.
So how can you make your protein smoothies keto-friendly? It involves more than just making them high-fat and zero-carb.
This creamy, low-carb, keto protein shake is:
- Silky smooth
The main ingredients in this coconut-chocolate protein shake are:
- Perfect Keto Nut Butter
- Perfect Keto Chocolate Whey Protein Isolate
- Coconut milk
- Cocoa powder and nibs
Optional additions to your shake may include:
- Chia seeds
- Coconut flakes
- Almond butter
- Collagen protein
- Low-carb vanilla extract
Why a Keto Protein Shake?
Protein is essential for muscle and tissue growth, repair, and maintenance. It can even aid in weight loss by helping you feel full for hours until your next meal.
Protein smoothies can offer anywhere from 10 to 30 grams of protein in an easy-to-drink package, which is especially important when you’re on the go. They’re also a great substitute if you simply don’t feel like eating meat or eggs at every meal.
But protein content isn’t the only thing to think about when you’re drinking your calories. Here are some other things to keep in mind:
- Your source of protein. Whey protein — especially grass-fed whey protein isolate — is the most bioavailable form of protein powder[*]. If you’re allergic or sensitive to whey, use a beef protein isolate. The most important thing when it comes to protein shakes is bioavailability. This means you want your body to be able to break down and absorb as many amino acids from protein as possible.
- Sugar and carbs are sneaky. Even low-sugar fruits like blueberries can increase the carb count, so be cautious of fruit in your protein shakes.
- Inflammatory ingredients. Ingredients like peanut butter, fillers, and so-called “natural flavors” may not increase carbs in your low-carb smoothies, but they might promote inflammation and may kick you out of ketosis.
- Healthy fats. Make sure you’re adding healthy fats like coconut oil and avocado.
The good news is you won’t have to worry about these issues when you’re making this specially crafted creamy keto shake. It contains everything you need for an energy and brain boost — with none of the blood-sugar spiking ingredients.
Keto Protein Shake Benefits
Besides its convenience and great taste, this keto protein shake offers a number of health benefits.
#1: Pre- and Post-Workout Support
Whey protein is a highly bioavailable source of protein that fits well into your low-carb diet.
Whey protein not only helps to build and maintain muscle mass, but it also helps in post-workout recovery. Whey is one of the most studied supplements for muscle building. It may even help you achieve the body composition you work so hard for[*].
This is possible thanks to its full spectrum of amino acids, including branched-chain amino acids (BCAAs), which researchers have found may even reduce the risks of age-related muscle loss[*].
Coconut milk contains critical fatty acids and minerals like magnesium, potassium, and calcium. These are the same minerals you excrete when you sweat, so it’s important to replenish them post-workout[*].
Coconut also contains medium-chain triglyceride fats (MCTs) that provide your body with plenty of easy energy to boost your workout.
You may not think of chocolate protein powder when you think of increasing your physical performance, but you should. Cacao is packed with magnesium, which is great for muscle, nerve, and cardiac health, and overall physical performance[*][*][*].
#2: Weight Management
Whey protein and whey isolate are a great way to up your protein intake, which will help you feel full and satiated for longer. Its amino acid content may even help to promote weight loss, without compromising muscle loss[*].
Coconut is loaded with MCTs that your body can easily break down and turn into ketones. The more ketones your body gets, the faster it will get into ketosis, which helps to curb cravings and aids in fat loss[*][*].
Studies show that nuts like almonds and macadamia nuts may promote weight loss and improve metabolic health. In general, people who eat nuts tend to be leaner and have a lower risk of heart disease than those who don’t[*][*].
#3: Improves Digestion and Gut Health
Whey protein is being studied not just for its effects on muscle protein synthesis, but also for its contribution to gut health.
Whey may encourage the development of anti-inflammatory molecules, which in turn can help fight gut irritations and diseases like IBD, Crohn’s, and ulcerative colitis. It’s being studied as a therapy to help repair and maintain the tight junctions in your gut lining, which is responsible for nutrient absorption[*][*].
Cocoa can also act as a prebiotic in your gut, making it great for keeping your gut microbes diverse and healthy[*].
Chocolatey, Keto, and Sugar-Free
This creamy shake is the perfect low-carb breakfast, especially for busy mornings. With just a few ingredients, you won’t have to worry about prep time or clean-up.
It’s also likely you already have most of these low-carb, keto ingredients in your pantry.
Prep all your ingredients ahead of time for an even faster on-the-go meal.
Add some frozen strawberries for a keto-friendly chocolate strawberry smoothie or try this delicious, vegan veggie-packed green smoothie.
Keto Shakes: Easy, Quick, and Delicious
If you find yourself going for the same keto-friendly breakfast recipes every day, protein shakes are a great way to switch things up. They’ll not only save you time in the morning, but they’re also extremely versatile and allow endless combinations of ingredients and flavors.
Shakes are also one of the easiest ways to consume your keto supplements, like exogenous ketones or your favorite keto-friendly protein powders.
If you’re looking for some of the tastiest and best low-carb smoothies for your keto diet, consider some of these Perfect Keto concoctions to add to your recipe repertoire:
- Creamy Chocolate Nut Smoothie Bowl
- Brain Boosting Triple Chocolate Breakfast Smoothie
- MCT Oil Powder Cinnamon Smoothie
Best Keto Protein Shake
Enjoy this creamy, decadent meal that’s ready in 5 minutes and contains just 4 net carbs per serving.
- Total Time: 5 minutes
- Yield: 1 shake 1x
- 1 cup unsweetened almond milk
- 1/4 cup full-fat coconut milk or organic heavy cream
- 1 scoop Perfect Keto Chocolate Whey Protein powder
- 2 teaspoons cacao powder
- 8–10 drops liquid stevia to taste
- 1 teaspoon Perfect Keto Nut Butter or almond butter
- 3–4 ice cubes
- 1 tablespoon cacao nibs (optional)
- 2 tablespoons whipped cream (optional)
- Add all ingredients to a high-speed blender, blending on high until smooth.
- Top with Perfect Keto Nut Butter or almond butter, cacao nibs, coconut flakes, or nuts if desired.
- Serving Size: 1 shake
- Calories: 273
- Fat: 20g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 17g
Keywords: Low Carb Protein Shake