Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao

Keto smoothie recipe - Dr. Axe

Total Time

5 minutes

Serves

2

Ingredients:

  • 1–1¼ cups full-fat coconut milk
  • ½ frozen avocado
  • 1 tablespoon nut butter of choice
  • 1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10 minutes
  • 2 teaspoons cacao nibs, cacao powder or cocoa powder OR 1 scoop of chocolate protein powder made from bone broth
  • 1 tablespoon coconut oil
  • ice (optional*)
  • for topping: cacao nibs and cinnamon
  • ¼ cup water, if needed

Directions:

  1. Add contents into a high-powered blender, blending until well-combined.
  2. Top with cacao nibs and cinnamon.

Have you heard about the keto diet? It’s possibly the best diet for weight loss, and it can even reverse insulin resistance, reduce cardiovascular risk factors and possibly even kill cancer cells, according to recent research. (1) No wonder more and more people are starting to go “keto.”

My keto smoothie is an easy way to get started. It includes protein foods and healthy fats, while being very low in carbohydrates. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious!


What Does “Going Keto” Mean?

“Going keto” means putting your body into a state of ketosis, which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose (or sugar).

On the keto diet, you are tricking your body into thinking it’s fasting by eliminating glucose that is found in carbohydrate foods. Your body begins burning fat for energy rather than carbohydrates, so after going keto, most people lose excess body fat rapidly, even when consuming lots of fats and adequate calories through their diet.

The ketogenic diet, like any other low-carb diet, works through the elimination of glucose. Our bodies normally run on glucose for energy, but once glucose is no longer available from food sources, we begin to burn stored fat for energy instead. This process will not only help you to shed those extra pounds, but it also helps to control the release of hormones like insulin, which plays a role in the development of diabetes and other health problems.


Keto Smoothie Nutrition Facts

One serving of this keto smoothie recipe using cacao powder and without toppings contains approximately: (2, 3, 4, 5, 6, 7)

  • 394.5 calories
  • 40.1 grams fat
  • 11.64 grams carbohydrates
  • 5.5 grams fiber
  • 3.68 grams protein
  • 2.52 grams sugar
  • 22 milligrams sodium
  • 189.5 milligrams magnesium (45.12 percent DV)
  • 6.85 milligrams iron (38.06 percent DV)
  • 328.5 milligrams phosphorus (26.28 percent DV)
  • 2.45 milligrams vitamin E (16.33 percent DV)
  • 2.49 milligrams niacin (15.56 percent DV)
  • 0.17 milligrams thiamin (14.17 percent DV)
  • 0.16 milligrams riboflavin (12.31 percent DV)
  • 36 micrograms folate (9 percent DV)
  • 96 milligrams calcium (7.38 percent DV)
  • 0.73 milligrams zinc (6.64 percent DV)
  • 229 milligrams potassium (4.87 percent DV)
  • 0.073 milligrams vitamin B6 (4.29 percent DV)
  • 2.5 milligrams vitamin C (2.78 percent DV)

How to Make a High-Protein, Low-Carb Keto Smoothie

A keto smoothie is made up of healthy fats and protein, all foods that are naturally low in carbohydrates. Using a high-powered blender, add in these heart-healthy, keto diet–friendly foods.

Keto smoothie step 1 - Dr. Axe

My keto smoothie recipe starts with 1 to 1¼ cups of full-fat coconut milk as the base. Coconut milk contains a beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. It serves as a great keto diet food, and it actually helps to lower cholesterol levels, improve blood pressure and prevent heart attacks or a stroke. (8)

Next add in 1 tablespoon of chia seeds (soaked in 3 tablespoons of water for 10 minutes), which contain essential fatty acids, plus vitamins A, B, E and D and minerals including iron, magnesium, niacin and thiamine. And then add 1 tablespoons of your favorite nut butter to the mix, whether it’s almond butter or even sunflower seed butter. (I recommend that you avoid peanut butter.)

Keto smoothie step 3 - Dr. Axe

For the next ingredient for this keto smoothie, you have a choice of either 2 teaspoons of cacao nibs, cacao powder or cocoa powder, or 1 scoop of chocolate protein powder. Protein powder made from bone broth is packed with protein, low in carbs and low in sugar. You can get the benefits of bone broth easily by adding it to your keto smoothie.

Keto smoothie step 4 - Dr. Axe

Cacao nibs or powder is also healthful and packed with nutrients that fuel the body. Eating cacao nibs will actually improve muscle structure and enhance nerve function due to its nutritional content. (9)

Keto smoothie step 5 - Dr. Axe

The last two ingredients for my keto smoothie are ½ frozen avocado and 1 tablespoon of coconut oil. Adding avocado to this smoothie will give it a delicious creamy texture and its an excellent source of healthy fats, which is especially important when you’re going keto.

Keto smoothie step 6 - Dr. Axe

Now all you have to do is blend the ingredients until they are well-combined, adding water if necessary, and you’re done! If you want to add some bulk to the texture of your keto smoothie, or if you don’t have a frozen avocado on hand, add in some ice, too.

Top your keto smoothie with cacao nibs and cinnamon, and enjoy!

Keto smoothie recipe - Dr. Axe

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145 Comments

  1. Viana on

    This smoothie is packed with fat from coconut milk, 2 tbsp. Of nut butter, and 1 tbsp. Of coconut oil. How will this aid in weight loss?

    Reply
    • Robbie on

      You can read but you don’t seem to comprehend. There are good fats and bad fats. All carbs turn into sugar and they slow down your metabolism making you fat. Good fats are processed faster by the body and with no carbs and no sugar your body is forced to burn existing fat. Hope that helps.

      Reply
      • Laura on

        Wow. Such a simple explanation. I think I finally get it! I still don’t think I can get rid of all carbs, but the more I read the more I understand.

      • Andrea on

        it’s hard for the first few days, your body will be craving carbs and you’ll be hungry, but once your body reaches ketosis, you’ll feel AMAZING and you won’t even miss the carbs! your body will start to crave fats instead and you’ll feel more satiated from the foods you do eat! on my second week :)

  2. Kelin on

    I’m a type 1 diabetic and have always been taught that ketosis is harmful to me. Can I still follow a ketogenic diet?

    Reply
    • Cathleen on

      Hi Kelin. Ketosis is not dangerous for diabetics, including Type 1 diabetics, is not dangerous. It’s ketoacidosis that is. If you are interested in researching the ketogenic diet, look for sources like Dr. Keith Runyon, Katie Coleman, and Richard Dikeman. Best wishes!

      Reply
    • David Solberg on

      No, Type 1 (not Type 2) diabetics should be EXTREMELY careful with a ketogenic diet. This isn’t just the standard “consult your doctor.” This is a diet that can kill a Type 1 diabetic, and very likely isn’t right for you.

      Normal people, even Type 2 diabetics, aren’t going to get into ketoacidosis (which is very dangerous, unlike ketosis) because their bodies can easily make hormones to regulate everything to a healthy level. Ketosis is a healthy level of ketones in the blood – think of a warm, pleasant shower; ketoacidosis is extremely high level of ketones – think of a shower of boiling water.

      For normal people, having more ketones (ketotis) is associated with lots of healthy benefits, including stable, healthy blood glucose. For a Type 1 diabetic, ketoacidosis is usually the body in a desperate state with extremely high blood sugar.

      Reply
      • Mieg on

        as far as I know, to have high blood sugar, you have to eat sugar/carbs … so how can somebody have an extremely high blood sugar if he/she doens’t eat any sugar/carbs?

      • Kelly on

        Hi there, just a FYI there is a VERY big difference between ketosis and KETOACIDOSIS.

        please do not confuse the two.

    • Julie on

      Hi Kelin,
      My daughter is Type I diabetic and went on this diet about 3 months ago. She recently had her blood work done and its the best its been in YEARS! She’s rarely been below 10 for her A1C and it was 7.2. Her cholesterol has dropped a lot too. But everyone’s different and like Dr. Axe said, check with your physician first! Best of luck!

      Reply
  3. Patty on

    Good afternoon Dr. ask! Do you get your collagen powder from grass fed cows that have not been shot up with her moans or antibiotics?

    Thank you for your help.

    Reply
      • Chi on

        So for one person, the ingredients of the smoothie should be cut in half then? I did the mistake of making the smoothie without noticing the serving size and drinking all by myself, dang!!

    • Pamela on

      Hi — you can also just make the recipe, and pour the extra serving in a glass jar and put in the fridge… have in a few hours or even next day. Just shake before drinking.

      (Of course, none of the smoothies I make rarely last that long…)

      Reply
  4. S. Barbee on

    Would you recommend using this smoothie as one of the daily smoothie meals? I drink two smoothies per day. I use plant based protein with coconut milk, strawberries, blue berries, and raspberries, CLA, beet root power, Flax Seed Meal, and Chia Seeds for the 1st one. I would like to try this one for my second meal. Thanks

    Reply
  5. Mimi on

    I follow the keto principles to an extent and use the keto sticks successfully as a guide so I believe I understand the principal–unless I’m missing something here. Although never obese, I needed to lose 20 pounds which I have with a cheat day eating my favorite croissants, fudge brownie and 2 glasses of wine in the evening, and I’m still losing at least a pound a week. Having said that, is it advised for one person not to drink this smoothie? Dividing it in 2 is only 4 ounces of coconut milk and a quarter of an avocado so it is not a meal replacement but a snack — is that the idea? Please clarify what are the repercussions if I drank these supposed two servings at once?

    Reply
  6. Bunny on

    Where’s the nutritional data? I am amazed at how many sites do not include nutritional values. Even your bone broth surprised me. No list of ingredients, no mfg name, no address or contact info. I’m disappointed.

    Reply
  7. Howard Gans on

    I made this shake this morning and added some stevia extract to it. Delicious!

    I understand the concept that fat doesn’t make one fat, but at the end of the day, more calories in than out will produce weight gain. Is it possible to post the calories?

    Reply
    • Amber on

      No it wont. Keto pro ate 5000 calories a day with no exercise and DIDNT gain ANYTHING. Calorie in and out is not keto. We dont count calories.

      Reply
    • Tamara Bonfante on

      Love your recipe, LOVE keto, but just worked out the macros for this recipe and it is almost my entire fat allowance for the day, over on my 20g carb allowance and protein is 11.45g, so still plenty room for protein. The macros I worked out for this are 11.45g protein 89.6 g fat and carbs 22.8 g.

      Reply
  8. Tamara Bonfante on

    Love your recipe, LOVE keto, but just worked out the macros for this recipe and it is almost my entire fat allowance for the day, over on my 20g carb allowance and protein is 11.45g, so still plenty room for protein. The macros I worked out for this are 11.45g protein 89.6 g fat and carbs 22.8 g. Have I worked that out correctly?

    Reply
  9. Carrie on

    How do I make a more flavorful Keto smoothie? I tried this and love all the ingredients but I find it to be rather bland tasting. Any way to get some zip or even a little sweetness? Also, this is too think for a standard 1-serving Bullet-type blender. I’ll cut the ingredient portions or need to use a larger blender.

    Reply
  10. Shauna on

    Making this in 5 min !! Yum thx
    3 weeks KETO and looking for new Recipes
    Could anybody please send me the macro breakdown as I am keeping track !!
    Mucho gracias xo

    Reply
  11. Charlotte on

    Do you have or can you recommend a cookbook or website with quick & easy keto recipes? Also, do I need to use a calculator to figure out how many grams of fat/protein/carbs I’m allowed each day?

    Reply
    • Cindy M. on

      Everyone looking for a nutritional breakdown, if you use the Cronometer app,l you can plug in any recipe or food and get the nutritional breakdown and it will log it for you. I just got it myself and it is a wonderful tool for the keto journey.

      Reply
  12. Amy on

    I ordered the chocolate keto protein. I had my first shake this am and used just water and put it in my shaker. It was horrible. Cold Chocolate Chicken Soup is the flavor I would say that it tasted like. How can I aid in the betterment of this flavor? Any recommendations? I’m new to Keto and was hoping to use this as a meal replacement, but the taste is not good.

    Reply
  13. Angela on

    Not bad. Took getting used to. But I added pink salt because I fast daily. Can I add more nut butter for sweetness? Love the creaminess from the avacado.

    Reply
  14. Jessie on

    Thanks for sharing your knowledge with all of us. I lost weight a year and a half ago , but due to an illness I gained about 30 lbs back. I have still kept off 60 lbs, but so afraid of gaining it all back, plus I could still lose more. I just could not get back on the other program again even though I tried. My neighbor next door talked to me about Keto Lifestyle and I am giving it a try. Having a hard time getting into Ketosis. I never got in Ketosis on the other program either. I am trying hard. I am planning on trying your Avocado chocolate smoothie and am very excited. Not loosing any weight since I started as I think my water weight was already gone. and that is disappointing. So again thanks for sharing . I am going to keep pushing on. I love what you had to say about Keto.

    Reply
  15. Paul on

    Using MyFitnessPal I worked it out to be 200cals, 4g net carbs, 18.5g fat and 3.5g protein per serving (the recipe makes 2).

    Reply
  16. steve bromley on

    some suggestions, if you don’t mind:

    1. respond to requests for nutritional information, please.

    2. list comments about recipes newest to oldest.

    3. provide nutritional info (macros, etc) for all recipes, please!

    thank you…

    Reply
  17. Katie on

    Hi Dr. Axe. Thanks for the great recipe. Do you recommend using canned coconut milk or the boxed kind like So Delicious brand? The fat content is tremendously different. Thanks!

    Reply
  18. Michee on

    I have been trying keto for almost a month now with only a weight loss of 1 pound. I have read and read so much my head is going to explode I was vegetarian for years and have even gonna as far as adding free range protein and even vital proteins
    I Aubrey done the full day coconut milk for a week as well only to feel heavier . What am I missing

    Reply
  19. Karla on

    When you have no gallbladder, do you still recommend a high fat diet to lose weight? I do use a digestive enzyme when I eat a high fat meal. Do you recommend this also?

    Reply
  20. Rusti on

    I printed this recipe & it takes pages & pages!! plus tons of comment pages too!
    There should be a format to just print simple recipe cause it’s a waste of ink!!!!!

    Reply
  21. Louise on

    Normally I eat 3 or 4 prunes and high fiber cereal to stay regular. Since starting the Keto diet about 3 week ago I am all stopped up. You’d think the celery and other raw veggies would keep that from happening. Does anyone else have this problem, and if so, would you share what you did about it? Thank you.

    Reply
    • Dr. Josh Axe on

      Hi Louise, it is very common for your bowel movements to slow down when you start keto due to improved digestion, a decrease in carbohydrates and a potential overall decrease in the intake of food. Be sure to drink the proper amount of water and consume adequate oils and fiber to avoid constipation.

      Reply
  22. maja on

    Dr Axe
    My 4 yr old son has just started having epileptic seizures. its awful.
    ive started trying the keto diet for us.
    any advice for children and child fun friendly receipes?
    he is also iron deficient and doc told us if we eat dairy products with our meal that iron will not be absorbed? is this true?

    Reply
  23. Kathleen Amico on

    I have to do a very low carb diet to flush mold spores out of body. Keto allows so much cow dairy which isn’t digestible. Even the grass fed. I can do sheep & goat milk cheese & kefir which is much healthier. Yet I gain weight, Dr. trying to regulate NatureThroid, adrenal supplements, DHEA, etc. This smoothie sounds great. Thank you.

    Reply
  24. Karen on

    I love the emails and recipes. I’m starting the Keto diet and would like to incorporate some of your recipes… but, it would be more helpful if you could include nutritional values, as pertinent to the Keto diet.

    Reply
  25. Edith on

    Hi, I don’t have leaky gut, my probiotics are great. I have short chain fatty acids as measured by CCF Functional Medicine, but they found the cause of my low triglycerides. It wasn’t insulin resistance, which made sense as my Hgb A1C, and FBS were normal. Even a special test done for Insulin resistance was normal. The culprit was no pancreatic elastase, which I now take prebiotics (it was the only one found in the lowest range).
    My question is I use all supplements from Dr. Hyman and your multi collagen powder in my daily smoothie. I can’t workout while healing from an acute neurological problem. I also have secondary hypothyroidism due to hypothalamus, unknown etiology. My TSH is .006. I take T4T3 SR 170/65 mcg BID. They’re trying CBD Tincture & topical THC/CBD to avoid psychoactive reactions as I can’t take opioids. So, I need to loose 10 pads in fat will doing this ketogenic smoothie twice a day with a scoop of pure Encapsulation protein work while I’m unable to walk not fast 20 minutes a day?

    Reply
  26. Seanah on

    I followed this recipe except I used peanut butter and MCT oil (for coconut oil). It really needs a sweetener, because it tastes like coconut milk with avocado and a little bit of chocolate, so I added a ripe half banana (which I know is not keto).

    Reply
  27. Crystal Tocci Shaeffer on

    Hello,
    I would like to start a healthier way of living. Thinking about adding chai seed and coconut milk for smoothies and other great ideas and/or coconut oil for cooking to my daily diet. Only thing is I would to gain muscle and strength but do not want to lose any weight.
    Thinking in my case I should keep carbs in my diet. Any suggestions?

    Reply
  28. Crystal on

    Hello,
    I would like to start a healthier way of living. Thinking about adding chai seed and coconut milk for smoothies and other great ideas and/or coconut oil for cooking to my daily diet. Only thing is I would to gain muscle and strength but do not want to lose any weight.
    Thinking in my case I should keep carbs in my diet. Any suggestions?

    Reply
  29. Stan on

    Thanks for the great article and helpful information about the Ketogenic diet .Since the last 4 years I’m on a keto diet I’m very happy,feeling a lot more healthy and I have lost a lot of weight.During that time I did quite few mistakes mainly due to misinformation so I highly recommend everyone who is really interested in keto diet to read this first https://tinyurl.com/y7xp7c6u

    Reply
  30. Angela on

    Is there a breakdown of the actual nutritional values total carbs per serving? Also I needed to put a few drop of stevia to remove the bitterness of the cacao. Hopefully that is okay

    Reply
  31. Vesta on

    This has about 14 grams of carbs per serving — pretty darned high for a Keto diet — almost 75% of allowed carbs (if doing 20 grams or less a day). I would remove the avocado. Still high in fat, but only 7 grams of carbs. Yes, avocado is very nutritious and I do eat plenty of them, but adjust my carb intake accordingly for the day. Maybe you should call it the Paleo Smoothie?

    Reply
    • Dr. Josh Axe on

      Hi Vesta, I found that this recipe has 11.64 grams carbohydrates and 5.5 grams fiber, which results in 6.14 net carbs. The net carbs are what you’re interested in for measuring macros on the keto diet.

      Reply
  32. Nicole on

    Hi Dr.Axe
    Can this kept smoothie be taken as a “snack” between meals or is it considered a full meal replacement?
    I love your website and your youtube videos!
    Thanks :)
    Nicole

    Reply
    • Dr. Josh Axe on

      Hi Nicole, thank you so much for your kind words. You can certainly eat this smoothie as a snack between meals. I think you’ll find that it is quite filling though! Blessings to you and yours.

      Reply
  33. Chrissy on

    Hi
    I’ve just inputed the ingredients into MFP and the calories totalled 855! Thats almost my daily allowance 😫. It was extremely delicious btw. FYI I’m keto with a calorie intake of around 1200.

    Reply
    • Dr. Josh Axe on

      Hi Joyce, I personally have not tried it, but you can certainly add spinach to the recipe. Just keep in mind that it will change the taste, texture and nutrition information.

      Reply
  34. Jess on

    Hi Dr. Axe, I love your website and information!
    Can the chia seeds be soaked in the intended recipe liquid medium (i.e. coconut milk or almond milk) or is it imperative they be soaked in water?
    Thank you!

    Reply
    • Dr. Josh Axe on

      Thank you, Jess! You can soak the chia seeds in the coconut milk. It will, however, change the consistency because the chia seeds absorb liquid. You can always simply add more milk. I hope this helps!

      Reply
  35. Rosenini on

    I recently bought vanilla protein collagen powder. Can I use 1 tsp of vanilla protein collagen powder and 1 tsp of cacao powder for the chocolate taste? or is this too much?

    Reply

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