8 Keto Smoothie Recipes + Free eBook

How to Make Keto Friendly Smoothies in 8 Fun Flavors

For a low carb, high fat treat that can’t be beat, try sipping on one of these easy keto smoothie recipes! Refreshing, sweet, and fruity like a smoothie should be, yet low in carbs, free of added sugars, and loaded with nutritious fat to keep your body in ketosis. I’ll show you how to make keto smoothies in 8 tasty flavors, including tips for crafting your own keto friendly recipes with your favorite ingredients.

I know, many people will say that fruit is not okay on a keto diet, and that is absolutely your choice to make. But, there actually are no strictly ‘off-limits’ foods on keto like there are on a paleo or vegan diet. Yes, even fruit is ‘allowed,’ depending on what your body can handle in terms of its carb tolerance.

The ratio of nutrients is what matters when you’re trying to get into ketosis. Specifically, eating high fat, low carb, and adequate protein. So, pay attention to that macronutrient balance when you’re crafting keto smoothies at home, and know that there’s tons of room for variety!

If you’d like to learn more about ketosis & the keto diet:

Watch my Keto 101 video to learn about how ketosis works in the body and the basics of the high fat low carb lifestyle.

Or, if you’re transitioning into a ketogenic lifestyle, check out my How to Get into Ketosis Fast video for tips on how to get through the ‘keto flu’ more quickly!

Low Carb & Keto Smoothies Free eBook

Tips for Making Keto Friendly Smoothies

Understanding Carb Tolerance

The keto diet is all about finding the right balance of carbs (a.k.a. glucose) and dietary fat (which helps to produce ketones), in order to get the body into nutritional ketosis. But, that balance will vary depending on your individual body, metabolism, insulin resistance, and carb tolerance. All of these factors affect how we metabolize glucose.

Unfortunately, there’s no exact amount of carbs/fat that will guarantee to get and keep your body in ketosis. For example, I’ve found that my body can handle around 40-50g of carbs per day and still remain in ketosis. But, some people can only handle 20g of carbs per day, or less.

In a study of over 800 people looking at individualized blood glucose response, researchers found that individuals can have drastically different blood sugar responses to the same exact foods:

Really, the best way to figure out your carb tolerance is to guess and check to find what works for you. You can monitor when your body is in ketosis and when it’s not by tracking your blood ketone levels. And, by adjusting your carb intake and continuing to check your blood ketones, you’ll get a sense of your carb tolerance. That way, you can KNOW whether you should stick with a keto smoothie recipe that has 4g net carbs, or if you can handle one with 10g!

Keto Friendly Fruits

Most people can have some fruit on a keto diet, if they manage their carb intake properly. Again, it will all depend on your individual carbohydrate tolerance, and the ratio of carb-to-fat consumption that works for your body! Fruits like bananas, mangoes, grapes, apples, and pineapple tend to be higher in total carbs, sugars and net carbs—which isn’t ideal for a keto diet. Instead, try building keto smoothie recipes around fruits that are low in carbs to begin with.

Berries are some of the best keto fruit options—especially raspberries and blackberries, which contain only 3-4g net carbs per half-cup. Strawberries (5g) and blueberries (10g) contain slightly more net carbs per half-cup, but are still some of the lowest carb fruits. Plus, there are other options, too—like cantaloupe, peaches, plums, and even watermelon! Do your research, learn about your carb tolerance, and find what your body can handle.

The numbers listed in each image represent the number of net carbs per 100g (3.5 oz) of each fruit.

Low Carb Sweeteners

Many smoothies will be sweet enough with the fruit alone, but some people also like to add additional sweetness. Since regular sugar is pure carbohydrate, it’s best to use a low carb sweetener option that contains little-to-no net carbs. Personally, I prefer natural sweeteners like stevia, erythritol, or monk fruit, rather than artificial sweeteners.

But, just as a disclaimer: some low carb sweeteners (even natural sweeteners) can still affect blood sugar and insulin levels. Also, some sugar alcohols (like xylitol) may also cause digestive troubles in some people. Of course, it will depend on the type of sweetener and your individual body/metabolism. Just something to think about on your ketogenic journey!

In these keto smoothie recipes, I suggest taking it slow and sweetening to taste. Add a bit of the sweetener of your choice, blend, and taste your smoothie to see how you like it. The less sweeteners that you end up using, the lower risk you’ll have of potentially affecting your ketosis!

Protein Sources for Keto Protein Shakes

Protein powder can be convenient and tasty for keto protein shakes, but not every protein powder is keto friendly. And, even some options that are “low carb” or “carb free” may still affect blood sugar due to the type of sweetener that they use. Of course, if you have a keto protein powder that you love and believe in on your keto lifestyle, go for it!

As an alternative protein option, try adding collagen to your low carb smoothies. It’s clean, rich in protein, and the brand that I use is totally flavorless so I don’t even know it’s there. I’ll admit, I’m not a huge sweetened protein powder fan, so I actually prefer to use collagen. And, I definitely love the joint, hair, and nails benefits that collagen provides!

*Also worth noting, consuming too much protein can lead to gluconeogenesis: when excess protein converts to glucose in the body. Not ideal for a keto diet! That’s why I stick to this keto mantra: high fat, low carb, adequate protein.

Sufficient Fat for Fuel

Last but not least, a true keto smoothie recipe needs to include enough dietary fat to fuel your body in ketosis. Remember, keto isn’t just a low carb diet, it’s also a high fat diet. Dietary fat must be prevalent enough in the body to produce ketones, which then become the body’s alternative energy source in ketosis. With keto smoothies in particular, you’ve got to find quality sources of fats that allow you to pack a significant amount into one smoothie. (While still tasting delicious…)

Best Keto Smoothie Fat Sources:

• Avocado—rich in monounsaturated fats and fiber, which helps to keep the net carbs low. Adds a subtle flavor and a smooth, creamy texture to smoothies!
• Nut Butters—a great source of fats and fiber, plus a salty, sticky addition that can make low carb smoothies more flavorful and thicker in texture.
• Flax & Chia Seeds—excellent sources of plant-based omega-3s, loaded with dietary fiber, and they can thicken up smoothies beautifully! Just be sure to use ground flaxseed, because the body can’t digest whole flaxseeds.
• Coconut Milk—rich in saturated fats, ultra-creamy in texture, with a subtly sweet, satisfying flavor that pairs perfectly in my smoothie.
• MCT Oil or Coconut Oil—the biggest fat ‘bang’ for your buck! Add just 1 Tbsp for a clear, flavorless boost of 14g of energizing fats.

MCT Oil or Coconut Oil

MCT stands for medium-chain triglycerides, or medium-chain fatty acids—a type of saturated fatty acid with loads of health benefits, and they can help with ketone production. Unlike most fat sources, MCTs are easily digested, they’re burned by the body instantly for energy, and they can actually improve metabolism. The perfect addition to keto smoothie recipes of all kinds!

MCTs are found in coconut oil, making it an excellent and simple option to add to smoothies. Or, you can also find isolated MCT oils, which tend to have a higher concentration of fats in a smaller volume. MCT oil is colorless, odorless, and stays liquid at room temperature, so many people on a keto diet will add it to coffee or smoothies for a boost of dietary fat. Personally, I like to use Brain Octane Oil from the Bulletproof brand—the folks who crafted Bulletproof coffee, which is a must-have when I’m eating keto!

Keto Smoothie Hack: Coconut Milk Ice Cubes!

Full-fat coconut milk, like coconut oil, is also rich in energizing fats that are ideal for a keto diet. It can make low carb smoothies more filling, as well as thicker and creamier. Better yet, try pouring coconut milk into ice cube trays and FREEZING it to make coconut milk ice cubes! Just pop your trays into the freezer for 2-3 hours or overnight, and you’ll have lusciously creamy, fat-rich ‘ice cube’ alternatives to add to your keto smoothie recipes.

They help to create that refreshing, creamy, smoothie texture, but they won’t water down your smoothie like regular ice cubes can do. And, you can freeze coconut milk ice cubes in bulk to keep on hand whenever you want them! Just leave them stored in the ice cube tray, or store in a sealed plastic bag in the freezer.

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Berries & Cream Keto Protein Shake

Add a dose of protein to your morning with this sweet, creamy keto protein shake, made with NO protein powder! Collagen powder is a cleaner alternative to most protein powders, with incredible joint, hair, and nail benefits. You won’t taste it, but your body will appreciate the nutritious boost!

Cucumber Celery Matcha Keto Green Smoothie

This vibrant keto green smoothie is loaded with color, nutrients, and veggies! Cucumber and celery create a refreshing flavor burst, while the avocado and cashew milk keep the texture silky-smooth. With a dash of energizing MCTs, it’s a simple, sippable low carb breakfast to fuel your morning!

Anti-Inflammatory Golden Milk Keto Smoothie

For an exciting flavor kick AND a superfood boost, try this anti-inflammatory golden milk smoothie! It’s made with two of the most powerful anti-inflammatory foods on Earth: turmeric & ginger. Blend it up with frozen coconut milk cubes for an ultra-creamy keto smoothie that’s rich in wholesome fats—with just 4g net carbs!

Cinnamon Almond Bulletproof Keto Shake

Get your coffee AND on-the-go breakfast all in one cup with this Bulletproof keto shake! Frozen coconut milk cubes add creaminess and nutritious fats, without watering down your coffee. Every cinnamon-y sip of this low carb shake is so satisfying, energizing, and packed with fats for fuel!

Blackberry Cheesecake Keto Breakfast Smoothie

Maximize your morning indulgence with this blackberry cheesecake-in-a-cup! Blackberries are a great low carb fruit and their sweet-and-tangy flavor pairs perfectly with the salty bite of cream cheese. If you prefer to keep it dairy-free, you can substitute with a dairy-free cream cheese alternative, or replace the cream cheese with additional coconut milk instead.

Bonus Low Carb Smoothie Recipes in eBook:

Peppermint Protein Keto Milkshake

Net Carbs per Serving: 4g

Chocolate Macadamia Keto Smoothie

Net Carbs per Serving: 3g

Creamy Cashew Acai Smoothie

Net Carbs per Serving: 9g

FREE Keto Smoothies eBook Download!

For all of the recipes from this post, plus the 3 BONUS recipes mentioned above, click to download my FREE Keto Smoothies eBook!