PB&J smoothie

Corina Nielsen is a professional recipe developer, photographer, and food stylist.

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When you say “PB&J” most people know that you’re talking about the delicious, classic peanut butter and jelly sandwich.

This delightful concoction is woven into our diets at an early age as a popular school lunch item for kids everywhere. The sweetness of the jelly combines perfectly with the creamy peanut butter and not only satisfies our taste buds but can harken back memories of those simpler times eating lunch in the school cafeteria with your friends.

However, you will not see actual PB&J sandwiches on a standard ketogenic meal plan due to the bread, which has too many carbs, the jelly that’s filled with sugar, and the inflammatory peanut butter.

There ingredients can and will kick you out of ketosis in a split second.  

Fortunately, this Keto PB&J smoothie recipe brings all of the same flavors of your favorite childhood sandwich in a low carb, healthy, smoothie form with better ingredients.

The main ingredients in this smoothie recipe include:

Ditch inflammatory, sugar-laden store-bought PB and try velvety macadamia butter instead — it makes all the difference.

Macadamias are 75% fat and extremely low carb, so they’re one of the best nuts to eat on keto. Plus, they make extra-creamy nut butter thanks to this fat content.

Our Perfect Keto Nut Butter is a blend of macadamia and cashews with coconut butter and MCT oil to seal the deal. These healthy fats help put and keep you in ketosis in a delicious way, specially when paired with berries in this smoothie.

Many people on a ketogenic diet tend to steer away from fruit on their meal plan due to the sugar and carbs most contain, but eating berries in moderation can be perfectly acceptable if you are tracking your macronutrients.  

Not only will you be able to remain in ketosis with this berrylicious smoothie, you’ll also reap other health benefits:

3 Health Benefits of This PB&J Smoothie

#1. Heart Health

MCTs help improve the lipid profile and decrease the overall risk of cardiovascular disease in overweight people[*][*].

The monounsaturated fats from macadamia also help lower triglycerides, which in turn lowers total cholesterol.

Strawberries contain antioxidants that can also help reduce the risk of cardiovascular diseases. These compounds inhibit the formation of “bad” LDL cholesterol, relax blood vessels in your heart, and improve blood circulation.

#2. Skin Health

It’s not enough to add collagen supplementation to your diet, other nutrients are needed for actual collagen production. Strawberries contain vitamin C, which works hand-in-hand with collagen to improve skin tone, improve elasticity, and even reduce ultraviolet (UV) radiation.

#3. Fiber

One of the reasons berries are acceptable to eat in moderation on a ketogenic diet is they contain fiber. This reduces their overall net carbs and glycemic impact on your blood sugar levels, boost digestion, reduce inflammation in your digestive tract, and can prevent constipation.

No need to miss out on the classic PB&J flavor combination any longer.  This smoothie is filled with healthy fats, is gluten free, contains no added sugar, is simple to make, and low enough in carbs to enjoy on your ketogenic diet.

Pro tip: Don’t be afraid to experiment with other flavor combinations using frozen blueberries, blackberries, or even raspberries.

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Creamy Dreamy PB&J Smoothie

PB&J Smoothie
  • Author: Corina Nielsen
  • Total Time: 2 minutes
  • Yield: 1 smoothie

Ingredients

  • 10 oz unsweetened almond milk, coconut milk, or milk of choice
  • 3 large frozen strawberries or fresh strawberries
  • 1 scoop Perfect Keto Vanilla Collagen or vanilla protein powder of choice
  • 2 tablespoons Perfect Keto Nut Butter (reserve 1 tablespoon for drizzle), almond butter, or creamy peanut butter or choice

Optional:

  • chia seeds, hemp hearts, frozen cauliflower

Instructions

  1. Combine all ingredients (except 1 tablespoon of reserve nut butter) in a high speed blender.
  2. Blend on high until smooth. Add ice cubes if desired.
  3. Pour into a cup and drizzle with remaining nut butter. Add whipped cream if desired.  
  4. Turn this into a green smoothie by adding a handful of baby spinach.

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 372
  • Fat: 26g (Net Carbs: 5g)
  • Carbohydrates: 12g
  • Fiber: 7g
  • Protein: 15g
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