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