7 Delicious Keto Protein Shake Recipes
Protein shakes are a great way to get more protein in your diet if this is an area that you struggle with. These keto protein shake recipes are all low in carbs and high in fats, helping you to meet your daily macros while on the ketogenic diet.
While the keto diet is a moderate protein diet, some people still have trouble meeting their goals because they’re not big meat eaters. If this is you, a protein shake is a great option.
Protein helps you to build muscle, feel fuller with a reduced appetite and get lots of beneficial nutrition in your diet. This is because protein shakes are often made with wholesome ingredients such as nuts, seeds, fruits and vegetables along with high-quality protein sources.
How much protein should I eat on keto?
The recommended daily allowance of protein on the keto diet is about half a gram per pound that you weigh. That means if you weigh 200lbs, you want to only eat about 100 grams of protein per day.
This can be a lot to meet daily unless you’re loading up on lots of eggs, bacon and meat on the keto diet, which sounds great but isn’t practical every single day.
1 large egg has 6g of protein and 1 chicken breast has about 50 grams of protein when cooked. Some bacon and cheese added to your egg will get you close to your daily recommended amount then adding one scoop of protein powder in a healthy keto protein shake with 15 grams of protein per scoop will round you out nicely.
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Tips for Making Keto Protein Shakes
If you are brand new to making protein shakes or smoothies, you might not be aware of the fundamentals of a good shake. Before too long, it will be a habit you don’t have to think about, but when starting out, it helps to know the basics. Here are some helpful tips for making keto protein shakes.
Start With a Base of Ingredients
When you are just starting out with making protein shakes, it helps to have a list of the primary ingredients you are going to need. While you can mix it up, your base will include the things to always have on hand for your protein shake each time. Then there are also some extras that are optional, but still a good idea. Your base ingredients include:
- Protein powder
- Ice or a frozen avocado
- Heavy cream (or almond/coconut milk)
- Yogurt (full fat, including Greek)
- Berries or veggies
- Additives (optional – such as chia seeds, sweetener or nuts)
Frozen Avocados to Replace Ice
When you add ice to a smoothie, it is usually meant to make it cold and prevent you from having to put it in the refrigerator to cool before you can drink it.
However, you can get the same temperature and and a creamier consistency by using a frozen avocado. The added benefit here is the addition of healthy fats to your smoothie to help you digest your protein and vitamins better as well as meet your daily macros.
When you go to the store, get a few ripe avocados and cut them up in cubes. Put them in a freezer container and keep them frozen.
Every time you make a protein shake, grab a few cubes of avocado and throw them in, and it will create a creamier texture while also acting as your cold element.
Don’t Forget the Extras
Many people like to make their protein shake super simple, and that is totally fine. But don’t forget you can change the nutrient content and flavor of the shake with some extra ingredients. This is key if you’re using your protein shake to replace a meal or as a pre/post workout shake.
Here is a list of some of the ingredients you can add to your shake which is by no means exhaustive:
- Cinnamon, nutmeg, turmeric and other spices
- Almond butter or sunflower seed butter
- Nuts and seeds themselves
- Stevia or other keto sweeteners
- MCT Oil or powder
- Vanilla extract
- Unsweetened cocoa powder or cacao (or even some matcha)
Add in Berries or Veggies
Don’t forget that just because it is a protein shake, doesn’t mean it can’t also be similar to a berry smoothie or green juice. You can still add in your choice of berries and green veggies, blend them up, and have a really healthy and delicious protein shake. A few berries are approved on the keto diet and will add valuable anti-oxidants to your diet as well as to help naturally sweeten your shake.
Choosing a Keto Protein Powder for Your Shake
Protein powders are not all the same. It will be beneficial to know which type will support your ketogenic lifestyle. Some protein powders contain carbs and others contain sugar which are both contrary to the keto diet.
It’s important to know where your protein comes from and what other ingredients have been added to it. Protein powders specifically formulated for ketogenic diets are often fortified with MCT to help with fuel usage in your body.
Whey protein isolate, casein protein and egg protein are some of the best types for those on the keto diet. Again, just be sure to check nutritional labels and ingredients for added ingredients that increase the carb or sugar calories in these products.
Another beneficial protein for keto followers is collagen or bone broth protein. Collagen is the most common type of protein found in your body and so it is wise to replenish this type of protein especially as we age since the body will slow down on producing it through the years.
Collagen supports healthy nails, hair and joints and leaves your skin supple and radiant.
I use and love this chocolate flavored collagen protein in a variety of ways. Add it to your keto protein shakes or your dessert recipes for added collagen protein in your daily diet. You can get 10% off your order if you use ONANDOFFKETO when ordering any product from Kiss My Keto, including their line of keto-friendly protein powders.
7 Keto Protein Shake Recipes to Try
You will eventually create your signature keto protein shake that you make over and over again using your favorite berries and veggies, or with whatever you have on hand. The following recipes give you a good place to start and lots of ideas for when it’s time to switch things up.
Strawberry Cheesecake Protein Shake
This one is quite a treat. It eases you into the world of protein shakes by tasting like a delicious milkshake. All you need for this is below. Add everything to your single serve blender and enjoy.
- 1 serving keto cheesecake protein powder
- 2 frozen strawberries
- 1/2 cup full-fat Greek yogurt
- 1 tbsp Erythritol or other keto sweetener
- 6 oz water
Key Lime Keto Protein Shake
A wonderful tropical tasting keto protein shake is up next. Mix these ingredients together in your blender for a tangy yet smooth and satisfying keto protein shake.
- 1 serving vanilla keto protein powder
- juice of 1 lime
- 1/2 frozen avocado
- 1/2 cup almond milk
- 1/2 tsp vanilla extract
Chia-Almond Protein Shake
Perhaps you aren’t really into fruit and just want a smooth, simple protein shake. This delicious shake will suit your needs and can be amped up with the addition of nuts or seeds. The addition of chia seeds here increases your protein intake even further while acting as a thickening agent for your shake for those who opt not to use frozen avocados.
- 1 serving unflavoured collagen protein powder
- 1 cup almond milk
- 1 tbsp chia seeds
- 1 tbsp Erythritol
- 1 tsp vanilla extract
- Ice or 1/2 frozen avocado
Cinnamon Roll Protein Shake
Another dessert-inspired protein shake that is great for the afternoon or in the evening after your workout is a cinnamon roll shake. Take this shake up a notch by using this Birthday Cake flavored protein powder instead of vanilla that’s listed below.
- 1 serving vanilla protein powder
- 1/2 cup almond milk
- 1/2 cup heavy cream
- 1 tbsp cinnamon
- 1 tsp vanilla extract
Coconut Dream Protein Shake
Another tropical delight that will taste more like dessert than a healthy meal replacement. Add a bit of lime juice to this one to take it up a notch.
- 1 serving unflavored protein powder
- 1 can coconut cream
- 1 tbsp chia seeds
- 1/2 frozen avocado
- 1 tbsp erythritol
Kale, Berry, and Acai Shake
Let’s throw some greens and superfoods into the mix with this protein shake. This shake promises to add important nutrients to your day along with helping you to meet your protein intake.
- 1 serving vanilla protein powder
- 2 cups fresh or frozen kale (or spinach)
- 1 cup almond or coconut milk
- 1/2 cup frozen blueberries
- 1 tsp acai powder
- 1 tsp flaxseeds
- 1 tsp chia seeds
- 2 drops liquid stevia
Peanut Butter Cup Protein Shake
Lucky number 7 protein shake is everybody’s favorite childhood flavor, the peanut butter cup. This could very well be your favorite keto protein shake of all time.
- 1 serving chocolate protein shake
- 1 tbsp almond or other nut butter
- 1 cup almond milk or heavy cream
- 1/4 cup sugar-free chocolate chips
- ice or 1/2 frozen avocado
If you’re counting macros and need to know the breakdown for each individual recipe, the recipe analyzer on the Carb Manager app is a great place to start. Plug in your ingredients and mix and match amounts to make the perfect keto protein shake that meets your tastes and needs.
