MIND OVER MUNCH: 3 Keto Shake Recipes – Chocolate, Peanut Butter & Strawberry
By Space Coast Daily // July 20, 2022
hosted by Alyssia Sheikh
ABOVE VIDEO: All of these homemade keto shakes are made with almond milk, and I also used heavy cream for its lusciously thick texture and rich fat content. To keep these keto shakes vegan, use coconut cream instead of heavy cream, and feel free to replace any cream cheese with nut butter.
Three deliciously simple low carb and keto shake recipes with 6 ingredients or less—and they’re all vegan friendly.
Learn how to make keto shakes at home in just minutes on a busy morning.
I’ve got 3 keto friendly shakes to share, each of which can be made into a keto protein shake using your favorite protein powder or collagen powder.
First, a keto strawberry shake made with real fruit, a keto peanut butter shake with collagen, and a keto chocolate shake with REAL dark chocolate in it!
All of these homemade keto shakes are made with almond milk, and I also used heavy cream for its lusciously thick texture and rich fat content.
To keep these keto shakes vegan, use coconut cream instead of heavy cream, and feel free to replace any cream cheese with nut butter.
These deliciously simple keto shake recipes are so quick to make, each with 7g net carbs or less! Lusciously creamy, indulgent, and nutritious low carb shakes that are perfect for busy mornings. And, they’re all vegan friendly! Learn how to make keto shakes at home in minutes—including a keto chocolate shake, peanut butter shake, and strawberry shake.
Traditionally, a “shake” is a sweet, sippable dessert made with ice cream, also known as a milkshake. To make keto friendly shakes that are also breakfast friendly, I’ve nixed the ice cream and used heavy cream instead! A deliciously creamy ingredient that’s low carb and high fat—perfect for a keto diet. Or, for a keto vegan shake, use coconut cream instead.
How to Make Keto Shakes at Home
If you’re searching for keto breakfast shakes or meal replacement shakes, the recipes below are a great place to start. Or, if you prefer a keto protein shake, simply add a scoop of collagen or your favorite protein powder. Personally, I recommend enjoying any of these low carb shakes with some other food for a more satisfying keto breakfast—but you do you!
What do keto shakes do?
You can find loads of premade keto meal replacement shakes in liquid or powdered forms. Most are designed for weight loss, or for quick “meals” that fit a ketogenic diet. Though convenient, many are made with a host of additives and ingredients that don’t offer much fuel. Instead, these homemade keto shakes are similarly high in fat and low in carbs, made with nourishing ingredients that you get to choose!
What shakes can I have on keto? Are keto shakes healthy?
Ideally, the best keto shakes are low carb, high fat, and offer adequate protein. By making them at home, you can incorporate energy-dense ingredients like real fruit, nut butter, collagen, dark chocolate, whatever you like. I’ve shared 3 satisfying keto shake recipes below: a Keto Chocolate Shake, Peanut Butter Shake, and a Strawberry Shake.
Homemade Keto Shakes Base Ingredients
- Almond Milk. I chose to make my keto shakes with almond milk, but you really just need some kind of milk as a liquid base. Coconut, soy, cashew, dairy milk—all can work in these recipes, just be mindful of the carbohydrate content in whatever you choose. Unsweetened almond milk is a great keto friendly option with <1g net carbs per cup!
- Heavy Cream or Coconut Cream. The thick, creamy texture and rich fat content of heavy cream make it a perfect ingredient for keto breakfast shakes! For a vegan option, use coconut cream instead. (Bonus: coconut cream actually tends to be lower in carbs than heavy cream.)
- Nut Butter or Cream Cheese. For a creamy element that also adds nourishing fats, add a few tablespoons of your favorite nut butter (or seed butter). Options like pecan and macadamia nut butter tend to be lower in carbs and higher in fat, but cashew, peanut, and almond butter are all viable options as well. Or, if you like the tang of cream cheese, incorporate it into shakes to create a cheesecake-y flavor!
- Sweetener of Choice. Granulated erythritol and monk fruit are my go-to options, but you can also use other varieties, or liquid sweetener drops if preferred. Just be sure whatever sweetener you use is keto friendly!
- Ice. Add a bit of ice for a thicker, creamier texture, or incorporate frozen fruit instead.
- Protein or Collagen Powder. You can turn any of these recipes into keto protein shakes by adding a scoop of protein powder or collagen powder. My preference is collagen because it’s not too high in protein (10-12g per serving) and it contains 0g carbohydrates. For comparison, a protein powder can contain 20g+ protein and the carb content can vary widely.
- Coconut or MCT Oil. Add a boost of energizing fats by incorporating a few teaspoons of coconut oil or MCT oil. A single tablespoon (3-tsp) of MCT oil can add 14g of fat, with 0g carbs.
Flavorings & Customization Ideas
- Fruit. Yes, you can make keto fruit shakes and enjoy fruit on a keto diet! Some great low carb fruit options include strawberries, blueberries, raspberries, blackberries, plums, and kiwi.
- Veggies. Add a dose of nourishing veggies into your keto shakes if you like. Try low carb options like cucumber, celery, broccoli, or leafy greens like spinach and kale.
- Fat. Take your high fat low carb shakes to the next level by adding even more nourishing, creamy fats like avocado or coconut.
- Flavorings. Get creative experimenting with your favorite flavorings! Try cocoa or dark chocolate for a chocolaty profile, matcha green tea powder, or spices like cinnamon, vanilla, or turmeric.