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This smoothie uses a surprising secret ingredient to make it super nutritious and deliciously creamy: raw eggs! Unlike avocado, coconut cream, or chia seeds, raw eggs make the smoothie frothy and rich. If you haven't tried using raw eggs before, you're in for a treat. They add a smooth texture without any eggy taste. Once you try it, you’ll love it!
This high-protein smoothie recipe is inspired by two of my most popular smoothies — Vanilla Keto Smoothie and Chocolate Keto Smoothie. Not sure about the raw eggs? Don't judge it until you try it! If you prefer an egg-free option, check out my Keto Chocolate Peanut Butter Milkshake instead.
Recipe Ingredients and Substitutions
Making this creamy keto smoothie is easy! Here's what you need, along with some alternatives to make it egg-free, dairy-free, nut-free, or vegetarian.
- Eggs: They are a fantastic source of protein and will make this smoothie creamy and frothy. Don’t worry, you won’t taste them, and there’s no slimy texture. If you can’t use eggs, you can substitute them with chia eggs. To make one chia egg, simply combine 1 tbsp chia seeds combined with 3 tbsp water.
- Protein Powder: Collagen powder is a great source of protein that will make this smoothie even creamier. You can also use whey protein powder (isolate), egg white protein powder, or plant-based protein powder like pea protein. Equip Protein Powder (Chocolate or Peanut Butter) made from grass-fed beef is another great option, and it eliminates the need for added sweeteners. You can use code KDA at checkout to get 15% off your order.
- Almond Milk: Any nut or seed milk will work, such as macadamia nut milk or cashew milk (make sure it’s unsweetened). Even water will work in this recipe. If you don’t like ice, add more almond milk or water.
- Heavy Whipping Cream or Coconut Cream/Milk: For a dairy-free option, use coconut cream or milk. To reduce calories, simply use more almond milk.
- Peanut Butter: Smooth or chunky peanut butter will make the smoothie creamy and flavorful. If you can’t eat peanuts, use almond butter, coconut butter, tahini or sunflower seed butter.
- Cacao Powder: Both raw cacao and Dutch process cocoa powder are good options. Just make sure there is no added sugar.
- Low-Carb Sweetener Use sweeteners like allulose, stevia, erythritol, or Swerve to taste. Check out this list of low-carb sweeteners and conversions for more options.
- Ice: Perfect for hot summer days and adds extra creaminess. If you don’t want it too cold, add water or more almond milk instead.
Looking for more add-ons? Here are some popular options:
- MCT Oil: My original Vanilla Keto Smoothie and Chocolate Keto Smoothie use MCT oil which I skipped in this version. If you need more fat, feel free to add a tablespoon of MCT oil.
- Sugar-Free Syrup: You can use sugar-free chocolate syrup, ideally Allulose based. I recommend RxSugar (affiliate link) which you can get 20% off by using the code KETODIET20 at checkout.
How To Make Raw Eggs Safe to Consume
If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs, or eggs that have the British Lion mark.
To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 60 °C/ 140 °F. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.
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Hands-on Overall
Serving size 1 smoothie
Nutritional values (per serving, 1 smoothie)
Net carbs7.1 grams
Protein44.6 grams
Fat50.8 grams
Calories666 kcal
Calories from carbs 4%, protein 27%, fat 69%
Total carbs11.7 gramsFiber4.6 gramsSugars3.3 gramsSaturated fat21.1 gramsSodium408 mg(18% RDA)Magnesium115 mg(29% RDA)Potassium691 mg(35% EMR)
Ingredients (makes 1 serving)
Instructions
- First, since we are using raw eggs, make sure you're using pasteurised eggs. (If you don't want to use ice, simply add some water or use more almond milk.)
- Place everything in a blender and process until smooth and creamy.
- Optionally, drizzle some sugar-free chocolate syrup (ideally allulose based) inside a glass and pour in the smoothie. Serve immediately and enjoy!
Ingredient nutritional breakdown (per serving, 1 smoothie)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1.6 g | 1.1 g | 22.8 g | 220 kcal |
| Almond milk natural (unsweetened) |
| 0.5 g | 0.6 g | 1.4 g | 17 kcal |
| Gelatin powder, hydrolyzed (collagen) |
| 0 g | 21.4 g | 0 g | 84 kcal |
| Peanut butter smooth (unsweetened) |
| 3.2 g | 7.9 g | 16.3 g | 190 kcal |
| Cocoa powder, raw (cacao) |
| 1.1 g | 1.1 g | 0.7 g | 12 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Ice cubes |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 smoothie |
| 7.1 g | 44.6 g | 50.8 g | 666 kcal |
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