Keto-Friendly Add-Ins To Supercharge Your Protein Shake

A keto protein shake is a frothy drink that combines a high-protein content with low-carb, making it a perfect post-workout snack. It typically contains over 15 grams of protein and less than 10 grams of sugar. You can make your own keto-friendly protein shake at home with ingredients like almond milk, Greek yogurt, protein powder, almond butter, and sweetener. You can also add ingredients like cocoa powder, frozen fruits, or frozen vegetables to boost the flavor and creaminess.

Dairy-free options

Ingredients

• Unsweetened non-dairy milk: Almond milk is a popular choice, but you can also use coconut milk or any other plant-based milk.
• Protein source: Choose from peanut butter, almond butter, or seed butter. Ensure your choice is natural, with no added sugar or oil.
• Cream: For a creamy texture, add heavy cream or coconut cream.
• Sweetener: Use a sugar substitute such as erythritol, xylitol, monk fruit, or liquid stevia.
• Flavourings: Unsweetened cocoa powder, vanilla extract, or cinnamon are great additions.
• Thickeners: Avocado, frozen cauliflower rice, or frozen zucchini will add a creamy thickness to your shake.
• Nutrition boosters: Chia seeds, hemp seeds, or MCT oil will add extra nutrition and healthy fats to your shake.

Recipe

Ingredients:

• 1 cup unsweetened almond milk
• 2 tablespoons natural peanut butter (or other nut/seed butter)
• 3 tablespoons granulated sweetener (erythritol, xylitol, or monk fruit)
• 1/4 cup heavy cream or canned coconut cream
• 1 cup crushed ice (add more for a frothier texture)
• 1 tablespoon unsweetened cocoa powder

Directions:

• Add all ingredients to a blender, in any order.
• Blend on high speed until smooth.
• Adjust the texture by adding more ice for a frothier shake or more almond milk for a thinner shake.
• Serve immediately, or store in an airtight container in the fridge for up to 24 hours.

Fruit and vegetable additions

Berries

Frozen or fresh berries such as raspberries, blueberries, strawberries, and blackberries are excellent choices for keto protein shakes. They add a burst of flavour and sweetness without adding too many carbohydrates. Berries are also packed with antioxidants and vitamins, making them a nutritious addition to your shake.

Citrus Fruits

A squeeze of lemon or lime juice can enhance the flavour of your shake. Citrus fruits add a tangy twist and are a good source of vitamin C. You can also use lemon or lime extract, or packets of true citrus flavouring, ensuring they have zero carbs per serving.

Avocado

Avocado is a keto-friendly fruit that can add a creamy texture to your shake without altering the flavour. It is rich in healthy fats and fibre, making it a nutritious and satisfying addition.

Vegetables

Vegetables such as cauliflower and zucchini can be added to your keto protein shake. Frozen cauliflower rice or frozen zucchini can act as thickeners and provide additional nutrients. You won't even taste them when blended with other ingredients!

Flavour variations

Chocolate Keto Shake

Add 2 tablespoons of cocoa powder, 1/4 avocado (optional), and 1/4 cup of chocolate protein powder (optional) to the basic keto shake base.

Vanilla Keto Shake

Add 1 teaspoon of vanilla extract, 1/4 cup of frozen cauliflower or cauliflower rice (you won't taste it)!, and 1/4 cup of vanilla protein powder (optional) to the basic keto shake base.

Strawberry Keto Shake

Add 1 teaspoon of vanilla extract, 1/4 cup of frozen strawberries, and 1/4 cup of vanilla protein powder (optional) to the basic keto shake base.

Blueberry Keto Shake

Add 1 teaspoon of vanilla extract, 1/4 cup of frozen blueberries, and 1/4 cup of vanilla protein powder (optional) to the basic keto shake base.

Cinnamon Roll Keto Shake

Add 1 teaspoon of vanilla extract, 1 tablespoon of cinnamon, 1/4 cup of frozen cauliflower or cauliflower rice, and 1/4 cup of vanilla protein powder (optional) to the basic keto shake base.

Raspberry Lemon Keto Shake

Add 3/4 cup of frozen raspberries, 1/2 cup of plain Greek yogurt, 1/4 cup of heavy whipping cream, 1/3 cup of whey protein isolate, 1 packet of lemon electrolyte mix (or True Lemon), and 1/2 cup of hemp or almond milk (more as needed) to a blender. Blend until smooth and adjust sweetener to taste.

Coconut Berry Keto Smoothie

If you're not a chocolate person, you can try this fruit smoothie.

Triple Berry Keto Shake

Add 2 cups of strawberries, 2 cups of raspberries, 1 1/2 cups of blueberries, 3/4 cup of collagen protein powder, 1 14.5 oz can of full-fat coconut milk (including cream and liquid), 3/4 cup of zero-sugar simple syrup (to taste), 6 tablespoons of MCT oil powder (optional), and 1 tablespoon of lemon juice to a blender. Puree until smooth and adjust sweetener to taste.

Nutritional information

A keto protein shake is a frothy drink that combines a high-protein content with low-carb, making it perfect for a post-workout snack on a keto diet. It typically contains over 15 grams of protein and less than 10 grams of sugar.

To make a keto protein shake, you can use the following ingredients:

• Almond Milk – Preferably unsweetened and unflavoured. However, vanilla almond milk can be used if your protein powder is vanilla-flavoured.
• Greek Yogurt – Choose an unsweetened, keto-friendly option. For a dairy-free version, coconut yogurt or heavy cream are recommended.
• Protein Powder – Any flavour of low-carb protein powder can be used. Chocolate, vanilla, or unflavoured protein powder are good options.
• Almond Butter – Natural almond butter made with only almonds is best. Avoid any nut butter with added sugar or oil.
• Sweetener – Crystal erythritol, xylitol, allulose, or tagatose are suitable sweeteners.

Optional ingredients to boost the flavour and nutritional content of your keto protein shake include:

• Erythritol – To increase sweetness.
• Unsweetened Cocoa Powder – Adds a chocolate flavour.
• Frozen Fruits – Low-carb options such as raspberries, blueberries, or boysenberries can enhance creaminess.
• Frozen Vegetables – Frozen cauliflower rice or frozen zucchini can be used as thickeners.
• Chia Seeds – Adds antioxidants.
• Coconut Oil or MCT Oil – Provides the benefits of medium-chain triglycerides.

It's important to note that the nutritional content of a keto protein shake can vary depending on the specific ingredients and their quantities used.

Tips for making

Ingredients

Use a blender to combine ingredients like almond milk, Greek yoghurt, protein powder, almond butter, and a sweetener like erythritol, xylitol, or tagatose. You can also add ice cubes to make the shake frothier and colder. If you want to boost the flavour, you can add more sweetener, unsweetened cocoa powder, frozen fruits or vegetables, or chia seeds.

Preparation

Start with the almond milk to avoid lumps of protein powder at the bottom of the blender. If you want to avoid berry chunks in your shake, put the frozen fruit in first so that the blades catch it first and really blend it up. Blend, stir with a rubber spatula, then blend again. Use crushed ice instead of ice cubes, as bigger pieces don't break up as easily.

Customisation

You can make your shake vegan by replacing the yoghurt with a dairy-free alternative like unsweetened coconut yoghurt, and the almond milk with coconut milk. You can also replace the almond milk with other nut-free alternatives like coconut milk, and the almond butter with a seed butter like sunflower seed butter.

Storage

You can store leftover keto protein shake in an airtight container or glass mason jar in the fridge for up to 24 hours. Before serving, blend the shake with 2 extra ice cubes to add a frothy texture without adding carbs, or serve it straight away.

Frequently asked questions