Keto Smoothie Recipe: Best Mixed Berry Smoothie
Searching for a tasty keto smoothie recipe with fruits? Search no more! We have the perfect keto fruit smoothie recipe for you.
The keto diet is a low carbohydrate diet that limits your carbs intake to less 50 grams per day (around 20-50 grams). Because of that, common smoothie ingredients like bananas and mangos are off-limits. Their high-sugar (carb) content puts it off the carb-budget.
But it doesn’t mean you can’t enjoy a delicious fruit smoothie on this low-carb diet. Thankfully, there are still some fruits low in carbs that can fit well within your high-fat, low-carb lifestyle.
Strawberries, blueberries, blackberries, and raspberries are all low in carbohydrates and keto-friendly (yay!). In addition to their low-carb content, berries are also low in calories and extremely nutritious. They are a great source of antioxidants, vitamin C, and fiber, a nutrient important for a healthy digestive system.
Berries are not only perfect for snacking as is but also a delightful addition to this keto smoothie recipe.
This triple berry keto smoothie is made with these small fruits, coconut, and nut butter. It’s creamy, filling, and nutritious, almost guaranteed to make your day!
Keto Smoothie Recipe Tips
To fit in with the keto diet guidelines, smoothies must be low-carb and high in fat. So this eliminates the normal staple smoothie ingredients like bananas, honey, maple syrup, and regular yogurt.
But don’t fret, your keto smoothie can be just as tasty as a normal smoothie while staying low in net carbs. Instead, ingredients like coconut milk, plain Greek yogurt, sugar-free nut butters, and avocado can be added, giving your smoothie an extra dose of fat and a lovely creamy texture.
As many ingredients used in keto smoothies thicken the mixture, you may need to add more liquid, like coconut milk, to get your desired texture.
When making your own keto smoothie recipe, keep in mind the total amount of carbs (or net carbs if you count them) you add and how it fits into your daily meal plan. Adjust ingredients as needed.
It’s easy to go overboard on some ingredients, especially the berries, just remember that 1 cup of berries is equal to approximately 15 g of carbs.
As the fiber content is different in each berry type, the amount of net carbs in a serving depends on the berries added to your smoothie. Look at nutrition labels if provided.
Even when using keto-friendly substitutions, your high-fat, low- carb smoothie can be just as delicious as a regular smoothie.
Choosing The Right Ingredients
From choosing fruits to picking milk, you must wisely select ingredients for your keto shakes so that you stay in ketosis. Not to mention you need a perfect texture and flavor to make this blended drink a delightful treat! Here, I introduce you to the core ingredients, the main building blocks, of this smoothie that offer a perfect texture and taste.
Let’s start with the fun part first – the berries.
Berries add sweetness to the smoothie while also boosting the nutritional profile as berries are tiny bursts of vitamins and antioxidants.
If you want to naturally sweeten your smoothie recipes, strawberries and blueberries are your best bet. Both berries are high in vitamin C, which helps with wound healing, and antioxidants that may protect against certain cancers (found in strawberries) and support brain function (found in blueberries).
Raspberries and blackberries are also full of vitamins and add a wonderful tartness to your smoothie.
Make it a berry explosion, low-carb, smoothie recipe by using a combination of berries. This way, the tart and sweet of the different berries complement each other, creating a flavor-packed smoothie you won’t be able to resist.
Berries tend to be expensive, so it may be more reasonable to buy frozen berries or purchase berries when in season and then freeze them for future use.
Which Berries Are Keto?
If you follow a high-fat and low-carb diet, then berries will become your favorite fruit. Raspberries, blueberries, blackberries, and strawberries are all great options for your keto smoothie recipes.
Fruits in general, are relatively high in carbs as they contain natural sugars (a simplified carb), making them nature’s candy. When following a keto diet, your fruit selection is somewhat limited. Cue the berries!
Berries are deceptive; for all their sweetness, 1 cup of berries is equal to only 15 g of carbs, compared to 15 g in half a banana (or a very small banana). An added bonus is that berries contain a bit of fiber, making their carb contribution less if counting net carbs.
As the keto diet does not include added sugars, using strawberries to sweeten your high-fat smoothie may be your best option as they are sweeter than most other berries.
For this low-carb smoothie, we will be using mixed berries to naturally sweeten the high-fat, creamy drink.
Now, the not so sweet part, but if you are looking to keep your smoothie as nutritious as can be, kale can bring in a bunch of nutrients. While you may think this leafy veggie will ruin the taste completely, you’d be surprised how subtle the kale taste is in this smoothie. You probably won’t be able to taste it over the symphony of berry flavors. You can also add other leafy greens like spinach if kale really isn’t your thing.
Kale is part of the cruciferous family (think broccoli, cabbage, bok choy, Brussels sprouts, etc.). This vegetable family is rich in nutrients like folate and vitamin K.
Contained in kale’s dark green leaves are fiber, vitamins A, C and K, folate, and antioxidants. For all that goodness, there are only about 6 g of carbs per cup!
Needless to say, adding kale to your keto smoothie is a great nutritional boost to your day.
Liquid: Coconut Milk
Every smoothie requires liquid, and for this smoothie recipe, it’s coconut milk. Coconut milk is a star in the keto diet as it contains some fat and is lower in carbs than cow’s milk.
In regular smoothie recipes, bananas are used to create a creamy smoothie. However, as bananas are high in carbs and low in fat, they are off limits in the keto diet. Because of the fat content, coconut milk is perfect for making your keto smoothie recipes creamy while providing little net carbs and giving a tropical twist to your keto drink.
Keep in mind that canned coconut milk has more fat per serving, hence a thicker texture, than coconut milk in a carton. The higher fat content will create a creamier keto smoothie. Coconut milk in a carton is thinner, more like the consistency of regular milk. So the carton variety acts more as a liquid and less of a thickening agent in your keto smoothie.
While coconut milk is higher in fat content than other types of non-dairy milks, if you are not a big fan of coconut milk, you can easily swap it with other milk options. Regardless of the milk you decide to use, be sure to use full-fat, unsweetened variety.
Other keto milk options:
- Almond Milk – is great for a keto smoothie recipe. Almonds (and their milk) contain calcium and many brands are fortifying this nut milk with vitamins A and D. 1 cup of unsweetened almond milk contains about 30 calories, 3 g of fat (polyunsaturated and monounsaturated fats), 1 g of carbs, and 1 g of protein. If you want to add an extra dose of flavor to your smoothie recipes without the added carbs, use unsweetened vanilla almond milk.
- Macadamia nut milk – add a subtle nutty flavor to your morning keto shake by using this nut milk. Although not quite as common in grocery stores as almond or coconut milks, macadamia nut milk is a wonderful substitution for either. Macadamia milk is higher in fat and slightly thicker than almond milk, creating a thicker texture to your keto blender concoction. In 1 cup of macadamia milk, there are approximately 50 calories, 4.5 g of fat, less than 1 g of carbs, 1 g of protein, calcium, vitamin D, and some companies are fortifying the milk with vitamins A and B12.
- Flax milk – another milk alternative that is not quite as common as coconut or almond milks but is slowly gaining popularity on grocers shelves. Flax seeds contain an omega-3 fatty acid (ALA) which has been shown to decrease the risk of heart disease. In 1 cup of unsweetened flax milk, there are about 25 calories, 2.5 g of fat, 1 g of carbs, and 0 g of protein.
- Cashew milk – is another great nut milk for a keto diet. Cashew milk is close in texture to almond milk and gives your smoothie a slightly nutty flavor, complimenting the berry sweetness in your keto smoothie. Generally, 1 cup of unsweetened cashew milk has 25 calories, 2 g of fat, 1 g of carbs, and 1 g of protein.
As mentioned, many of these milk alternatives are thinner than cow milk or canned coconut milk. So when making your keto smoothie, adding something rich in fat like avocado or full-fat plain Greek yogurt (if you include yogurt in your keto diet) to your blender concoction will help give you a wonderfully creamy, keto smoothie.
Flavor: Nut Butter
The preferred choice of nut butter on keto is almond butter. But that’s not to say peanut butter isn’t keto. Between the two, almond butter is slightly higher in fat and lower in carb than peanut butter.
Nut butter is an optional ingredient to this recipe, so if nut allergies are a concern, you can completely omit this ingredient. The nut butter does provide a touch of flavor and some protein to the recipe but you won’t be missing much if omitted, the real flavor stars of the smoothie are the berries.
Almond butter is a common food item in the keto diet and a great addition to smoothie recipes. Almond butter adds a touch of saltiness and a hint of nuttiness to this keto smoothie without overpowering the fruity flavors of the berries.
Almond butter contains approximately 9 g of fat (combination of saturated, polyunsaturates and monounsaturated fats) and 3 g of total carbs per serving (one serving is equal to 1 tablespoon). As you can see, almond butter boosts the fat content of the smoothies and contributes few net carbs, helping you stay in ketosis.
If almond butter isn’t to your taste, peanut butter is a good alternative. Peanut butter is more accessible, affordable, and more familiar to many people than almond butter.
While peanut butter has a slightly different nutrition profile than almond butter, it still contains about 8 g of fat, 3 g of protein, and 3 g of total carbs (if unsweetened) per serving.
Peanut butter is a viable ingredient to your keto smoothie recipes as you still keep your smoothie high in fat and low in carbs in spite of the swap.
If you need a bit more sweetness in your smoothie, you can add keto sweetener to sweeten the taste.
In a keto shake or smoothie, powdered sweeteners work the best. They blend well, give a smoother texture, and contain low amounts of carbs.
There are several options:
- Erythritol: Erythritol is a sugar alcohol and has become fairly popular in recent years as it is a low-calorie sweetener. Since it is a sugar alcohol, erythritol is free of carbs making it keto-friendly. Despite being low in carbs, erythritol has a fairly high sweetness index, close to that of sucrose (4).
- Xylitol: Like erythritol, xylitol is a sugar alcohol, common in low-calorie sweets and diets low in carbs. However, some individuals, especially those who have little exposure to xylitol, notice mild GI discomfort from xylitol (2).
- Monk fruit: This sweetener is extracted from monk fruit, which is a melon, and it is a common sweetener in a keto diet. Monk fruit is fairly sweet, however, many brands combine monk fruit with erythritol (3).
Optional Ingredients for a Keto Smoothie
This triple berry keto smoothie is absolutely delicious and perfect for a hot summer day, but like any other smoothie, you can make your own high-fat smoothies.
If you want to add some creaminess and fat to a smoothie, you can add heavy whipping cream, coconut cream, or even full-fat plain Greek yogurt (if you include this in your low-carb diet). Adding a touch of cream to your drink can create a perfect milkshake substitute.
As mentioned in the section above, you can add keto sweeteners or berries to your drink if wanting to boost the flavor without the extra net carbs.
To make your high-fat smoothie different everyday, there are all sorts of keto toppings to spice up your favorite recipes.
Toppings can transform low-carb smoothies into something more elaborate and fun. Here are some options:
Most people would be a little wary to add whipped cream to their smoothie as it makes it seem more milkshake-like than a healthy smoothie. However, if you are following a keto diet, you are in luck!
Heavy whipping cream is made primarily of fat, containing 5 g of fat and 0 g of carbs per serving (1 tablespoon).
Using a handheld mixer, beat a tablespoon of heavy whipping cream until it begins to stiffen and dollop it on top of your smoothie! Or to make the process a little easier, you can just buy unsweetened whipped cream.
If you want to add a bit of crunchiness, crushed nuts can be a great topping. Crushed pecans and walnuts are my personal favorites.
Add a sprinkling of crushed nuts on top of a dollop of whipped cream, and your smoothie will be Instagram ready!
The more berries are the merrier!
Make this smoothie a berry explosion by adding a few berries on top. Raspberries, blackberries, and blueberries can be placed on top but you may want to slice strawberries.
Make a berries and cream smoothie by topping your triple berry smoothie with whipped cream and berries of our choice!
Coconut is a dear friend to many following a keto diet and rightfully so. Coconut is high in fat and it tastes great! Adding a sprinkling of coconut flakes to your smoothie boosts the flavor and is aesthetically pleasing.
Coconut flakes are perfect if using coconut milk as the liquid base!
Make sure you buy the sugar free/unsweetened coconut flakes.
MCT (medium-chain triglyceride) oil is a common addition to keto diets, especially for those following it to treat epilepsy. MCT oil is a form of fat generally derived from coconut and palm oils. MCTs are passively absorbed into the blood (a slightly different method of absorption compared to longer forms of triglycerides) and go to the liver where they are metabolized to produce energy and ketones.
MCT oil is tasteless and colorless, so it is added to bulletproof coffee and a great fat booster to salad dressings as well as your smoothie.
Turn this smoothie into a chocolate peanut butter smoothie in an instant with a 1/4 tsp of cacao powder. You’d be surprised how just a dash of cacao powder can turn anything into chocolate goodness.
Vanilla is a great add-in to your keto smoothie. You may notice a slight hint of vanilla aroma and this flavoring enhances the sweetness of other smoothie ingredients. You can also opt for the vanilla unsweetened versions of your favorite milks.
If you are looking for a protein boost, you can add in a scoop of sugar-free protein powder or collagen. Not all protein powders are created equally or are safe. Ask your healthcare provider or dietitian for protein powder recommendations.
How to Make a Berry Keto Smoothie
This smoothie is pretty simple to make, just place all ingredients into the blender and mix until well combined. It takes 2 minutes of prep time and with some time to blend, the total time should be about 5 minutes.
Add in sweeteners if you so choose and adjust to your taste. You can add more liquid if the smoothie is too thick or add a thickening agent, like avocado if it’s too thin.
As there are berries in the smoothie, it may be a little seedy even after you have blended it for a minute or more.
Tripple Berry Keto Smoothie Recipe
Triple berry low-carb keto smoothie recipe. Berries are high in antioxidants, fiber, and other nutrients but are low in carbohydrates and sugar, making them the perfect ingredients for this keto smoothie recipe.
- Prep Time: 2 minutes
- Cook Time: 3 minutes
- Total Time: 5 minutes
- Yield: 1 1x
- Category: Smoothies
- Method: Blend
- Cuisine: American
- 1 1/2 c. frozen mix berries (strawberries, raspberries, blackberries)
- 3/4 cup coconut milk
- 1 tbsp nut butter
- 1 cup kale
- powdered monk fruit sweetener (optional)
- Unsweetened shaved coconut, for garnish (optional)
- Add all ingredients in a blender and blend until smooth.
- Pour into a cup and sprinkle a little bit of cacao powder for garnishing. Serve and enjoy!
Most of the carbs and sugar are from the berries. If you are looking to cut down net carbs even further, consider only
- Serving Size: 1
- Calories: 244
- Sugar: 15 g
- Sodium: 63 mg
- Fat: 10 g
- Saturated Fat: 1 g
- Unsaturated Fat: 1 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 17 g
- Protein: 9 g
- Cholesterol: 0 mg
Keywords: Keto, Fruit Smoothie, Low-Carb Smoothie
Making a delicious smoothie low in net carbs and high in fat may seem like a risky feat but this triple berry smoothie quells any fears. It is quite a tasty treat and a great way to start off your day.
Play around with the ingredients and toppings to give your day some fun variety!
- Klemm, Sarah. “What Are Omega-3 Fatty Acids.” EatRight, www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-are-omega-3-fatty-acids.
- Mäkinen K. K. (2016). Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. International journal of dentistry, 2016, 5967907. https://doi.org/10.1155/2016/5967907
- McNew, Aimee. “Monk Fruit: What Is It & Is It Keto Friendly?” Ketogenic.com, 20 July 2020, ketogenic.com/monk-fruit/.
- Regnat, K., Mach, R. L., & Mach-Aigner, A. R. (2018). Erythritol as sweetener-wherefrom and whereto?. Applied microbiology and biotechnology, 102(2), 587–595. https://doi.org/10.1007/s00253-017-8654-1
- Shah, Neha D, and Berkeley N Limketkai. “The Use of Medium-Chain Triglycerides in Gastrointestinal Disorders.” PRACTICAL GASTROENTEROLOGY, Feb. 2017, pp. 20–28., med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/06/Parrish-February-17.pdf.