Your days have finally come! The ketogenic diet is here and you’ve decided to give it a try. You’ve been reading up on the diet for weeks, and you’ve even made some keto recipes at home. But, you’re still not sure if you’re actually doing it right. If you’re serious about keeping weight off and living a healthy lifestyle, you’ll need to know the ins and outs of a ketogenic diet. In this article, you’ll learn about:

You have made it to the end of this blog post! Congrats! If you are here then you are on the right track to becoming a KETO-dieter. If you are still having trouble getting started, what I would recommend is looking at my KETO-diet cheat sheet.

The ketogenic diet is one of the hottest fads in both the diet world and mainstream media. It sounds outrageously simple, but the ketogenic diet is actually quite complex. It’s a very low carb diet that forces your body to use fat for energy instead of glucose, a process known as ketosis. On the keto diet, you get around 80-90% of your calories from fat, which is a far cry from the average American diet.. Read more about 5 best keto smoothies for rapid weight loss and let us know what you think.

These smoothies are perfect for quick breakfasts and on-the-go snacks! We went full circle with a delicious tiramisu shake, covering every flavor from rich and creamy peanut butter to sweet blueberry. You’ll enjoy more than one of these delicious keto shakes, no matter what your “favorite” flavor is!

Dairy and nut-free shakes are available.

You can still prepare these keto dishes if you have a dairy allergy. Take a look at the alternatives we’ve come up with:

  • Coconut cream in a can (heavy cream) (the thick part of canned coconut milk)
  • Dairy-free cream cheese or an additional dollop of coconut cream
  • You may either use birthday cake protein powder instead of butter and 1/4 tsp butter essence in the birthday cake recipe.
  • Peanut/Almond Butter- To make it nut-free, replace the peanut and almond butter with a sugar-free sunflower seed butter. Trust us when we say that chocolate and sunflower seed butter smoothies are a winning combo!

Don’t let a dairy allergy keep you from tasting these delicious low-carb keto dishes.

Additions to Keto Meal Replacement Shakes

Whether you’re trying to lose weight or gain weight, there are plenty of tasty modifications you can make to any of these recipes to help you achieve your objectives!

  • Extra Almond Butter– Nut butters with a high fat content (peanut/almond butter) and a high fiber content assist to curb appetite and keep you satisfied (1). Plus, if you’re using this dish as a meal replacement, you’ll need enough fat and calories to keep you satisfied.
  • Collagen Peptides– These recipes benefit from the inclusion of collagen peptides, which are a low-carb protein source. Collagen is beneficial to the hair, skin, and nails, as well as to the stomach lining (2). This is also a wonderful ingredient for a meal replacement smoothie.
  • MCT Oil– MCT oil, also known as medium chain triglycerides, is a wonderful way to get in some healthy fats while also boosting your cognitive capacity and concentration (3). Just remember to start small and work your way up, starting with approximately a 1/2 tablespoon the first time.
  • Add a few more drops of liquid monk fruit or stevia to these drinks if you want to use them as a keto treat or ice cream to avoid overeating actual ice cream. It’ll make it taste exactly like a milkshake, but without the sugar.
  • Protein Powder– In this instance, the brand of protein powder is less significant than the carb amount. To increase the satiety of your keto shake meal replacement, make sure your protein powder is low carb and rich in protein. Perfect Keto Protein Powder is what we usually use.
  • Vanilla Extract– It’s amazing how much a 1/4 teaspoon of vanilla extract can improve and bring out the taste of these keto dishes. Make sure the vanilla extract you purchase doesn’t include any added sugar or corn syrup, and you’ll be OK.

Keto shakes surrounded by toppings and chocolate pieces

Keto Shake Recommendations

A keto smoothie with all of your favorite ingredients is the greatest. If you want to make a keto cinnamon shake, feel free to add any spices you like. The following are some of our top keto shake suggestions:

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  • Adding More Almond Butter- Adding more almond butter to this recipe makes it oh so creamy and ideal for a meal replacement.
  • Less unsweetened almond/coconut milk- This is a personal choice, however we like a thick shake!
  • Cauliflower, steamed and then frozen- We know it seems strange, but after it’s cooked and then frozen, it loses its typical taste and makes your meal replacement drink extra smooth. The next time you make this recipe, try adding a few frozen cauliflower pieces (cooked first, then frozen).
  • Make it a Meal- Make your smoothie more full by adding collagen, protein powder, mct, and almond butter.

Are they Keto or Protein Shakes?

They’re both true! The basic keto smoothie recipe contains approximately five grams of protein, while the additional versions have anything from eight to eighteen grams of protein. Simply add some chocolate or vanilla protein powder to boost the protein content. Protein boosts the satiation factor of your keto smoothie. Plus, when combined with the original high-fat formula, the finest all-around meal replacement shake is created.

Stick to the original recipes below and don’t add any additional protein if you want a keto smoothie with less protein. To guarantee that they contain the ideal keto macros, they are all heavier in fat than protein.

Keto Shakes: How to Make Them

Now that you’ve decided on your preferred add-ins, let’s speak about the keto foundation recipe and how we’ll put it all together!

Equipment

Smoothies are attractive since they can be prepared in five minutes and just need one dish. This recipe just necessitates the use of a blender. There are many blenders available, but our two favorites are the Vitamix (which produces a very creamy blend) and the Ninja blender.

Ingredients

Our keto vanilla foundation is used in all of our recipes. It’s gluten-free, low-carb, and sugar-free, making it ideal for any future smoothie creations. There are just four components in the basic recipe. Almond milk (or coconut milk) is required, as well as almond butter, heavy cream, and ice cubes. This shake recipe tastes like a milkshake without the carbohydrates thanks to the heavy cream. Substitute full fat coconut cream for the heavy whipping cream if you want a dairy-free keto-friendly smoothie. Full fat coconut cream, not coconut milk, is used to create a thick and creamy drink that is dairy-free.

The following components will be determined by the smoothie taste you want. Blueberry lemon, chocolate peanut butter, pumpkin spice, birthday cake, and tiramisu are among our five keto recipes. In the recipe card for each, the complete ingredients and measurements are given below.

Almond butter, cream, ice, and almond milk measured in ceramic bowls.

Putting it all together

It’s simple to create a keto-friendly smoothie since all you have to do is mix. These shakes have the flavor of ice cream milkshakes but none of the sugar. Simply combine the smoothie base components and the individual recipe ingredients in a high-powered blender to make these drinks. Use less liquid (almond/ coconut milk) for a thicker, creamier shake. Fill a cup halfway with the mixture and top with anything you like. In the recipes below, we utilized items like whipped cream, chocolate, and blueberries.

All five keto shakes next to chocolate, star anise, blueberries, and sprinkles.

More Keto Snacks and Breakfasts

These are the keto recipes for you if you like to sleep in rather than prepare breakfast (like me). They’re quick, tasty, and all require less than 10 minutes to prepare. Try these this week for a low-carb meal:

  • Keto Chaffles– Toss this keto breakfast dish in the waffle machine, wash your teeth, and walk out the door in under 5 minutes! However, make sure you remember to get out of your pjs…
  • Low Carb Biscuits– This morning’s meal will be buttery thick microwave biscuits. They’re done in about three minutes and taste great with a little additional butter, erythritol, and cinnamon for a keto cinnamon butter.
  • Keto Banana Bread is a high-protein, high-fat keto meal that isn’t your usual eggs and bacon.
  • Keto Protein Waffles — If you’re looking for something a bit different for your morning, try these keto protein waffles.

5 Keto Shakes to Try

These tasty smoothies are quick and simple to prepare, allowing you to remain keto while on the move. They’re low in carbohydrates, so they’ll keep you fuller for longer than a typical smoothie meal replacement. Try spicing up our foundation for the ideal cocktail the next time you prepare one of these recipes.

Blueberry lemon keto shake poured into a glass jar.

5 keto shakes all lined up

5 Ways to Make Keto Shakes

If you want quick breakfasts on the move, you’ll enjoy these keto shakes.

5 minutes in total

1 person serving

Serving size (calories) 237kcal

Time to prepare: 5 minutes

Time to cook: 0 minutes

Ingredients:

Chocolate Peanut Butter Shake 3

Instructions:

Blueberry Lemon Shake No. 1

  • In a blender, combine all of the ingredients, including the “Base Shake” components.

  • Blend for about 30 seconds on high, or until all of the ice is pulverized.

  • Pour into a glass and top with blueberry chunks and lemon zest to serve. 

Pumpkin Spice Shake No. 2

  • In a blender, combine all of the ingredients, including the “Base Shake” components.

  • Blend for about 30 seconds on high, or until all of the ice is pulverized.

  • Pour into a glass and top with cinnamon. Serve with a cinnamon stick and star anise as garnish. 

Chocolate Peanut Butter Shake 3

  • In a blender, combine all of the ingredients, except the chocolate square, and the “Base Shake” components.

  • Blend for about 30 seconds on high, or until all of the ice is pulverized.

  • Break the dark chocolate pieces on top as a garnish and pour into a glass.

4th Shake: Tiramisu

  • In a blender, combine all of the ingredients, except the chocolate square, and the “Base Shake” components.

  • Blend for about 30 seconds on high, or until all of the ice is pulverized.

  • Pour into a glass and top with cocoa powder or broken dark chocolate chunks to serve as a garnish.

Birthday Cake (Shake 5)

  • In a blender, combine all of the ingredients, except half of the sprinkles, and the “Base Shake” components.

  • Blend for about 30 seconds on high, or until all of the ice is pulverized.

  • For a festive appearance, pour into a glass and top with sprinkles. 

Notes

3 net carbs The nutrition facts are just for the basic recipe. Below is some more nutrients per shake: 354 calories in a blueberry lemon shake 32.2 g total fat 13.8 g saturated fat Carbohydrates in total: 11.3 g 8.6 g net carbs 8.1 g protein 335 calories per serving of pumpkin spice 30.6 g total fat 7.9 g saturated fat Carbohydrates in total: 10.2 g 5.8 g net carbs 9.9 g protein Chocolate Butter made from peanuts: Calorie Count: 419 32.9 g total fat Total Carbs: 10.9 g Saturated Fats: 10.5 g 6.8 g net carbs 23.5 g protein Tiramisu has 381 calories in it. 35.8 g total fat 15.8 g saturated fat Carbohydrates in total: 9.5 g 6 g net carbs 8.4 g protein 414 calories in a birthday cake shake 36.1 g total fat 15.7 g saturated fat Carbohydrates in total: 8 g Carbohydrates: 5.5 g Protein: 18.1 g

Nutritional Information

5 Ways to Make Keto Shakes

Per Serving Amount

Calories 237 Fat Calories 207

daily value in percent*

35% fat (23 grams)

Saturated Fat (Saturated Fat) (Saturated Fat) (Saturated Fat) (

Cholesterol (41 mg/14%)

Sodium 343mg (14% sodium)

142mg4 percent potassium

Carbohydrates account for 52% of the total.

2g8 percent fiber

1 gram 1% sugar

10 percent protein (5g)

Vitamin A (441IU/%Vitamin A) 441IU/%Vita

One milligram of vitamin C is one percent of the body’s total vitamin C.

379 mg (38%) calcium

1 gram of iron is equal to 6% of your whole body weight.

* Percent Daily Values (%DV) are calculated using a 2000-calorie diet.

Course:Beverage

American and Italian cuisines

Keto shakes and keto smoothies are two terms that are often used interchangeably.

Psst! Did you make this?Tag us on Instagram!We love seeing what you’ve made! Tag us on Instagram at @keto.connect or leave a comment & rating below.

It seems like every day, a new keto-friendly dessert is being added to the diet, and we can barely keep up! Today, we’re sharing five of our favorite keto-friendly desserts that are absolutely delicious—and definitely worth the effort of making them.. Read more about konscious keto shake recipes and let us know what you think.

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