3 Tips to a Killer Keto Smoothie

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3 Tips to a Killer Keto Smoothie

3 Tips to Build a Killer Keto Smoothie image

3 Tips to Build a Killer Keto Smoothie

I got on a green smoothie kick for a while. I have tried dozens of recipes. It is a brilliant idea to get those veggies in (especially for kids) even during breakfast. It was fast and easy. Too bad one kid hated every smoothie I made (and even ones he made…with no veggies at all) and breakfast became an all out war. Finally, I chunked my “amazing” idea in search of peaceful mornings. 

In addition, most of the smoothies I made were chocked full of fruits. While healthy, it was a lot of carbs and sugar, even though it was in natural form. So, I figured I was done with smoothies for myself too.

Now, most mornings I don’t have breakfast. This is for two reasons. The first of all, I was introduced to intermittent fasting, which is a concept that the body needs time to detoxify and while it is digesting food that process is delayed. The second reason is I am lazy and was trying hard to eat breakfast because we have always been told it is the most important meal of the day. Once I did some research and realized that isn’t necessarily true, I happily tossed it out of my routine.

But, every once in a while, I get a craving for a milkshake. I love milkshakes. I can’t remember the last time I had one, but sometimes smoothies can help me with a craving while providing me with a great way to get some nutrients too.

Here are my 3 tips to making your morning smoothie (or whatever time of day you want to have one) deliciously keto-friendly.

If you are new to the keto lifestyle, you want to have mostly fat, moderate protein, and low carbs.

1. Add fat to your smoothie. 

This might seem odd, but to be keto-friendly, you need fat. Lots of fat. Someone coming from a low-fat mindset might find this crazy (and I know I did once upon a time), but fat doesn’t make you fat. 

A good way to add healthy fat is to use avocados. They give the smoothie a thick, creamy texture without adding too much of a “green flavor” and can easily be disguised. You could also use coconut oil to up the fat ratio and have added health benefits!

2. Watch out for carbs (disguised as fruit).

As I said above, I definitely made this mistake early on. Just because fruit is healthy or “paleo” doesn’t mean you can add all you want. It is still sugar, and sugar is your enemy in large doses.

Strawberries are a great choice, not only because they are lower in carbs than most fruit (less than 8 grams of carbohydrates per 100 grams of strawberries), but they are also an awesome source of potassium and vitamin C. However, you still should try to limit it to 1/2 cup or so.

It also makes it cheaper since frozen berries are expensive, especially if you are putting them in large amounts daily like I was doing.

3. Use some healthy add-ins.

Since you are using less fruit, you may need to add a sweetener. When I ate mostly paleo, a lot of recipes would recommend honey or maple syrup, but as that still effects your body the same as sugar, I have cut that out for the most part. You can use a sugar substitute such as xylitol or Swerve.

In addition, you can amp up the protein with vanilla eggwhite protein powder. Also, for extra gut health boosting power, try a tablespoon of aloe vera.

Well, there you have it!

I hope this helps you make awesome smoothies no matter what plan or diet you are following, but especially for the keto diet. If you want an extra boost, you can try this supplement I use to stay in ketosis everyday, even if I haven’t been 100% strict with my diet. 

What are your favorite smoothie recipes? Have you tried any keto smoothies?



Resources in this post:

Keto OS    

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  1. Nicky Jackson says:

    I love smoothies and I will collect any and ALL recipes that I see just to try them one time. They are soooo good in the morning!

    • Jen says:

      I agree! They are definitely a great way to hide some veggies too (even though one of my kids won’t drink one if it is green, no matter what it tastes like) ha.

  2. Julie Sanders says:

    I have never tried KETO smoothies and for a while, the only thing blended were the margaritas 🙂 I have recently gotten back into smoothies for the morning and will certainly give these a try!

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