Keto Shake Essentials: What To Stock Up On

Keto shakes are a popular meal replacement option for those on a ketogenic diet. They are typically high in fat and low in carbs, with some offering adequate protein. While there are store-bought options available, keto shakes can also be easily made at home with a few simple ingredients. The basic ingredients include a milk of your choice, such as almond, coconut, or soy milk, a thickening agent like heavy cream or coconut cream, and a sweetener like erythritol or monk fruit. From there, you can add various flavourings and customisations to create your perfect keto shake.

Use almond milk as your base

Almond milk is a great option for your keto shake base. It's dairy-free, low in carbs, and has a mild taste that won't overpower the other ingredients. Here are some tips and tricks for using almond milk as your keto shake base:

Choosing the right almond milk

When selecting almond milk for your keto shake, go for unsweetened and unflavored varieties. Unsweetened almond milk will keep the sugar content low, which is crucial for a keto-friendly drink. Unflavored almond milk will ensure that the natural flavors of your other ingredients shine through. If you're using a vanilla-flavored protein powder, you can opt for vanilla almond milk to enhance the taste.

Customizing your shake

The beauty of making your own keto shake is that you can customize it to your taste preferences and nutritional needs. Here are some ideas to get you started:

• Thicken it up: For a thicker, creamier shake, use less almond milk. You can also add some steamed-then-frozen cauliflower for an extra smooth texture.
• Boost the flavor: Add a dash of vanilla extract to enhance the flavors of your shake. This trick works especially well with chocolate or fruity shakes.
• Make it a meal: Turn your shake into a meal replacement by adding collagen, protein powder, MCT oil, or extra almond butter. These additions will boost the shake's nutritional profile and keep you feeling full for longer.
• Sweeten to taste: If you have a sweet tooth, adjust the sweetness to your liking. You can use a granulated sweetener like erythritol or monk fruit, or opt for liquid sweetener drops. Just make sure your chosen sweetener is keto-friendly!
• Get creative: Don't be afraid to experiment with different flavors and ingredients. Try adding cocoa powder, cinnamon, matcha green tea powder, or even a pinch of turmeric for a golden latte-inspired shake.

Storage and serving tips

• You can make your keto shake ahead of time and store it in the fridge, in an airtight container or mason jar, for up to 24 hours.
• Before serving, blend the shake again with a couple of ice cubes to bring back that frothy texture.
• If you prefer a thinner consistency, simply add a little extra almond milk or some cold water and blend again.

Using almond milk as the base for your keto shake is a delicious and versatile option. Whether you're craving a chocolatey treat, a fruity delight, or a creamy coffee-shop-style blend, almond milk is an excellent starting point for creating a keto-friendly shake that suits your tastes.

Add nut butter for creaminess

Nut butter is a great addition to keto shakes, providing a creamy texture and a boost of healthy fats. When choosing a nut butter, opt for those with minimal ingredients and no added sugar or preservatives. Here are some tips and recommendations for adding nut butter to your keto shakes:

Types of Nut Butter

• Almond Butter: Look for brands with simple ingredients like almonds and sea salt. Almond butter adds a rich flavor to your shake while providing fiber and micronutrients like calcium, magnesium, and vitamin E.
• Cashew Butter: Cashew butter has a higher carb count than other nut butters, so it's best to limit yourself to two servings or less. It's a good source of monounsaturated fatty acids, which support healthy blood pressure and cognitive function.
• Peanut Butter: Choose natural peanut butter without added sugar or oil. Peanut butter provides protein, fiber, magnesium, and vitamin B6. It has been linked to a reduced risk of type 2 diabetes and improved heart health.
• Macadamia Nut Butter: Macadamia nut butter is unique for its low carb content. It also provides the body with the mineral manganese, which is important for antioxidant activity.
• Pecan Butter: Pecan butter has a favourable macronutrient profile, with a good ratio of unsaturated to saturated fat. It helps improve insulin sensitivity and reduce the risk of type 2 diabetes.
• Walnut Butter: Walnut butter stands out for its omega-3 fatty acid content, which offers benefits for cardiovascular health, healthy blood pressure, brain development, and reduced inflammation.
• Hazelnut Butter: Hazelnut butter is rich in vitamin E and magnesium. You can find pure hazelnut butter or opt for chocolate-flavoured blends.
• Pistachio Butter: Pistachio butter has a slightly sweet, nutty flavour and is rich in fat, protein, and micronutrients like iron, magnesium, and vitamin B6.

Adding Nut Butter to Keto Shakes

When making a keto shake, you can add a couple of tablespoons of your favourite nut butter to the blender along with other ingredients like milk, ice, sweetener, and flavourings. Here are some specific recommendations and tips:

• For a basic keto shake, blend together unsweetened almond milk, nut butter of your choice, granulated sweetener (such as erythritol or monk fruit), and ice.
• If you want a thicker texture, use crushed ice and add more ice as needed.
• To make a chocolate keto shake, add cocoa powder and dark chocolate to the basic shake recipe.
• For a peanut butter shake, blend unsweetened almond milk, heavy cream or coconut cream, peanut butter, a low-carb sweetener, and ice. You can also add protein powder or collagen powder to boost the protein content.
• You can experiment with different flavourings and add-ins, such as cinnamon, vanilla, avocado, or frozen fruits like strawberries, blueberries, or raspberries.
• If you're allergic to nuts, you can replace the nut butter with seed butter, such as sunflower seed butter or tahini.

Include ice for thickness

Ice is an essential ingredient in keto shakes, providing the desired thickness and creaminess without adding fruit or other thickeners. Here are some tips and variations to include ice and create a thick and creamy keto shake:

Basic Keto Shake Recipe

Start with a basic keto shake recipe as your foundation. In a blender, combine unsweetened almond milk or any milk of your choice, followed by your preferred nut butter (such as almond or cashew butter), a granulated sweetener of your choice (like monk fruit or erythritol), and finally, ice.

Adjusting the Consistency

For a thicker shake, reduce the amount of milk used. If you prefer a thinner consistency, simply add extra milk to the blend. Play around with the proportions to find your ideal texture.

Frozen Vegetables

For an extra thick and smooth shake, try adding steamed and then frozen cauliflower. This might sound unusual, but this preparation method removes the vegetable's flavour while retaining its smoothing properties. You can also experiment with other frozen vegetables like zucchini.

Frozen Fruits

If you're creating a fruity keto shake, consider using frozen fruits instead of ice cubes. This will add thickness and a creamy texture while enhancing the fruity flavour.

Protein Powder

Adding a scoop of collagen or protein powder will not only boost your shake's protein content but also make it thicker.

Ice Cubes

Of course, the simplest way to achieve that desirable icy thickness is to be generous with your ice cubes. Don't be afraid to add a few extra to your blend to create a frothier, more indulgent keto shake.

Remember, the beauty of keto shakes is their customisability. Feel free to experiment with different ingredients and proportions to find your perfect, thick, and creamy shake.

Choose your sweetener

When making a keto shake, it's important to choose a sweetener that aligns with your taste preferences and dietary needs. Here are some options to consider:

Erythritol

Erythritol is a popular choice for keto shakes due to its low glycemic index and lack of calories. It is about 70% as sweet as sugar, so you may need to adjust the amount used to achieve your desired level of sweetness. Erythritol blends well in shakes and can be used in combination with other sweeteners for a flavour and sweetness boost.

Monk Fruit Sweetener

Monk fruit sweetener is another good option for keto shakes. It is derived from the monk fruit and is around 150-200 times sweeter than sugar. This means a little goes a long way, and you only need to use a small amount to achieve a sweet taste. Monk fruit sweetener is also suitable for those who are sensitive to sugar alcohols, making it a good alternative to erythritol.

Stevia

Stevia is a natural sweetener that is extracted from the leaves of the Stevia rebaudiana plant. It is calorie-free and much sweeter than sugar, so a little goes a long way. Stevia comes in both liquid and powder forms, so you can choose the one that best suits your blending needs. However, some people find that stevia has a bitter aftertaste, so it may be worth combining it with other sweeteners to balance the flavour.

Xylitol

Xylitol is a sugar alcohol that is commonly used as a sugar substitute. It has a similar sweetness level to sugar, so it can be used as a 1:1 replacement in keto shake recipes. Xylitol is often extracted from birch wood and has a low impact on blood sugar, making it a suitable choice for those on a keto diet. However, it's important to be cautious when consuming xylitol, as it can be toxic to dogs and cats.

Allulose

Allulose is a type of rare sugar that is found naturally in certain fruits, such as figs and raisins. It has similar qualities to table sugar but with fewer calories and a lower impact on blood sugar. Allulose is about 70% as sweet as sugar, so you may need to adjust the amount used to reach your desired sweetness level. It blends well in shakes and can be combined with other sweeteners to enhance the flavour.

When choosing a sweetener for your keto shake, it's important to consider your taste preferences, the desired level of sweetness, and any dietary restrictions you may have. It's always a good idea to start with a smaller amount and adjust as needed, as you can always add more sweetener but it's harder to reduce the sweetness once it's been added!

Add frozen fruit or veg

Adding frozen fruit or vegetables to your keto shake is a great way to boost its nutritional value and achieve a creamy, thick texture.

Frozen fruit adds a burst of flavour and sweetness to your shake, while also keeping it cool. Strawberries, blueberries, raspberries, blackberries, and avocado are popular choices, but you can use any frozen fruit you like. If you're using fresh fruit, simply chop it up and pop it in the freezer for a few hours before blending.

Frozen vegetables are also a great addition to keto shakes. They add a dose of extra nutrients and can help to thicken the shake. Try frozen cauliflower, zucchini, cucumber, or leafy greens like spinach and kale. Not only do they make your shake healthier, but they also provide a smooth, creamy texture.

When adding frozen fruit or vegetables to your keto shake, start with a small amount and blend until smooth. You can always add more to achieve your desired consistency. Remember to adjust the other ingredients as needed, such as adding more liquid if your shake becomes too thick.

So, get creative and experiment with different combinations of frozen fruits and veggies to make delicious and nutritious keto shakes!

Frequently asked questions