Keto Protein Shake Recipe (2024)

FAQs

What is the best protein shake for keto diet? ›

And here are other superfood ingredients to try adding to your keto shakes: Whole foods high in good fats — A filling keto shake/smoothie might be made with several fat-containing ingredients like coconut milk, avocado, almond butter, chia, hemp or flaxseeds, and coconut oil.

Proprietary blend consisting of collagen peptides, cinnamon, medium-chain triglycerides (coconut), natural flavors, oat fiber, sea salt, stevia leaf extract, sunflower lecithin, whey protein isolate, whey protein concentrate, and other ingredients.

This delightfully refreshing Keto Protein Shake packs serious flavor and serious nutrition. With 20g of protein, 5g net carbs, and vital electrolytes, it's an ideal breakfast or snack.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Guideline #3 – Add some FAT!

The best ones for adding to protein shakes are heavy cream or heavy whipping cream, full-fat canned coconut milk, coconut oil, coconut butter, nut butters (such as almond butter), MCT oil, grass-fed butter, and avocado.

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.

While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A ½-cup serving of cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein, per the USDA.

Because MCTs have a shorter chain length than other fatty acids, they enter the cells quickly and provide an immediate source of energy, unlike longer chain fatty acids. As a result, people who follow the keto diet or other low carb diets often rely on MCTs as a quick source of energy for the body and brain.

What are the best carbs to put in a protein shake? ›

Add natural sugars to your shake from fresh fruit and dairy.

Sugar is a simple carbohydrate, and shows up naturally in many fruits in the form of fructose, and milk products as lactose. Add milk to your protein shake for a carb boost — use 2% or skim milk for low-fat options.

For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis.

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

Protein powder blends that are low in carbohydrates (1-2 grams), and contain 20-30 grams of protein are best for those on keto. While many protein shakes don't contain much fat, you can easily add fat to your daily shake by making a smoothie that includes coconut oil or nuts.

The good news is that a keto diet does allow for protein shakes, but you have to be mindful about the one you choose and what you mix it with. Traditional protein shakes are made with dairy, but simply substituting cow's milk for unsweetened almond or coconut milk is all you need to ensure you stay in ketosis.

Keto Meal Shakes are designed to drink as a replacement for any meal of the day, typically the most common substituted meal is breakfast, however, keto meal replacement shakes can be drank for both lunch and dinner depending on keto diet plans.