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Vanilla Keto Smoothie

|Vanilla Keto Smoothie

Smoothies are great for breakfast on those days you don't have time to cook. They take just a few minutes to prepare and don't require any cooking skills. This one is not only delicious but also is boosted with fat-burning MCTs and extra protein that will keep you sated for longer. If you don't want to use eggs or dairy, I included several alternatives that work equally well. Enjoy! :-)

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Preparation time

Overall

Nutritional values (per serving):

5.1 grams 0 grams 34.6 grams 45.2 grams 29.4 grams 566 calories
Total Carbs5.1grams
Fiber0grams
Net Carbs5.1grams
Protein34.6grams
Fat45.2grams
of which Saturated29.4grams
Energy (calories)566kcal
Magnesium26mg (6%)
Potassium598mg (30%)

Macronutrient ratio: Calories from carbs (4%), protein (25%), fat (72%). Nutrition facts may change with the suggested alternatives.

Ingredients (makes 1 serving):

Instructions

Place the soured cream, eggs, whey or egg white protein powder, water, vanilla, stevia and ice into a blender (I use Kenwood blender). Pulse until smooth and serve immediately! |Vanilla Keto Smoothie You can use vanilla beans or sugar-free vanilla extract. If using vanilla beans, cut them lenghtwise and scrape the tiny seeds out. I buy mine in bulk on Amazon. Use either whey protein or egg white protein powder or hydrolysed gelatine powder. All of these work great. |Vanilla Keto Smoothie If you are worried about using raw eggs, try ground chia seeds or coconut butter instead.
*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. To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 140 F / 60 C. 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.* |Vanilla Keto Smoothie Ideally, use MCT oil. If you don't have any, use coconut oil. Both MCT and coconut oil will boost fat burn and work great in this recipe. Just make sure you blend it well or the coconut oil will clump up. Unlike MCT oil, coconut oil solidifies easily. |Vanilla Keto Smoothie Enjoy! |Vanilla Keto Smoothie

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (56)

I've been drinking a slightly different version of this drink ever since i stumbled on this blog and I'm so happy I found it. I do 2 raw eggs, 1/2 cup coconut milk, 1 tbsp coconut oil, 1/4 cup water, 1 scoop isopure creamy vanilla protein powder, 1 tsp agave,1 tbsp msm and l-lysine. its sooo delicious. i drink it every morning on my way to work and its gives me so much energy and keeps me full up to 5 hours. i love it and my body is already looking different.

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Thank you so much, I'm glad you like it! Smile

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Mmm - yummy!  Way too much protein here for my macros (60g a day) so I used chia seeds and only half the whey powder so it's only come out at 16g protein according to my calculations.  It's still made a huge, really filling smoothie that I suspect will keep me going easily until lunchtime! Smile

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I'm glad you liked it, thanks for the tips! Smile

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Oh Martina!! I was so skeptical to try this at first but did it using half of the ingredients. This is sooooo delicious!!! I used one egg, 1/4 cup Native Forest organic coconut milk (the best), 1/2 scoop ON Gold Standard vanilla whey protein, 1/2 tbsp extra virgin cold pressed coconut oil, 1/2 tsp vanilla bean paste, 1 tsp truvia, some ice and a little water. I rarely comment on blogs or leave reviews but this so much worth it! I am your fan now. Thank you!! XOXO from Puerto Rico.

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Thank you Barbara, I'm glad you liked it!! Smile

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Is a pasteurized liquid egg product like Eggbeaters allowed?  
Also, if I already get too much of my fat from dairy products, would you recommend the egg white based powder over the protein powder?  Or would that not matter since it is not a fat source?
This is my first week on LCHF- Thanks so much for the yummy recipes!

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Yes, egg white powder is a good substitute but not for the fat content (almost none) but for the source if you avoid dairy - I use whey protein powder but that's because it's easier for me to get it in the UK. I haven't tried liquid egg yolks but I'd think they should be ok for this recipe. Hope you like it Smile

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WOW! this smoothie was to die for! my 4yo son and i devoured it. Itll be great for after school snacks for sure. Thanks for the recipe!

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Thank you Emily!

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Hello, this recipe looks fabulous! I have two questions: do I substitute chia seeds for whey powder in exact measurement? Is it okay to replace two meals a day with this shake? Thank you so much for all you do!

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Hi Casey, I'd only use 1-2 tablespoons of chia seeds instead of whey protein - they are very absorbent and too much may make it too thick. I wouldn't personally use it as a meal replacement for two meals. I know it's convenient and quick but it won't provide all you need.

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Hi Martina,
Thank you for working on the vegetarian Keto! I love it! It's been working really well for me. Is your iPhone app now able to add the recipes from this plan onto the planner and shopping list?

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Thank you for your kind words Toni! The iPhone app is still KetoDiet Basic only - the full KetoDiet app will be on the iPhone soon, early next year. Hope this helps - more information is here: ketodietapp.com/.../new-ketodiet-basic-update-and-future-plans

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Hello! Just came across your blog as I was searching for a ketogenic diet.  This shake looks wonderful!  I am primarily interested in weight loss and nutrition. A couple of questions. Never heard of coconut butter?  What is it and what is a good brand that is organic? I prefer not to use whey as I want to be dairy free and I think this being a derivative would react as dairy - correct? How many carbs is realistic on a ketogenic diet? Are fruits not on the plan? Thank you so much.  Much continued success!  We need great recipes and info which you provide.

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Hi Veronica, thank you! Coconut butter is coconut meat blended into butter (just like almond butter). You can easily make it by blending desiccated coconut in a food processor. Here is my Amazon Store that includes a few brands: http://astore.amazon.com/ketblo-20
Yes, if you avoid dairy, you should avoid whey protein - however, you can even use egg white protein from the same brand that I link to. Or chia seeds. Here is a keto diet food list that will help you make the right choices: ketodietapp.com/.../Keto-Diet-Food-List-What-to-Eat-and-Avoid
And here is our keto calculator yo help you set your macros: http://ketodietapp.com/Blog/page/KetoDiet-Buddy
Hope this helps! Smile

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Is there something I can use besides the stevia drops? I don't have any. Could I use a medjool date or two? Thank you!

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Hi Heather, it depends on the diet - if you follow a low-carb / ketogenic diet, dates are not suitable because they have too many carbs. If you follow a paleo diet, dates are "allowed". Some people use dates for carb refeeds which could be a way to include them even on a low-carb diet.

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Just made this for a hurried lunch, chocolate whey powder, chia seeds, coconut cream water left over, good idea for breakfast

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Glad you liked it! Smile

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I have to agree with the previous posters who added orange flavor to their shakes. Because I lacked some of the ingredients (protein powder: used flax, liquid stevia: used stevia crystals, coconut milk: used coconut cream) my shake wasn't great. Not bad, but not wonderful... until I added 3 drops of wild orange essential oil! It brightened it up and made it a great lunch! Thanks so much for the recipe!

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It sounds delicious, I'll have to try it!

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Hey Martina, i am interested in something like this as a post-workout smoothie. But i have to prepare it before i go to the gym as i go straight from there to work. Will this keep for like 1.5 hours? Or any other suggestions?

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I'm not sure Keely but I'd not risk it with raw eggs - you may want to use coconut butter / almond butter instead of the eggs?

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Martina, you rock! Smile)  Your recipes are truly a delight to try on my Ketogenic program & I can't thank you enough for your wisdom and creativity! Just to get away from having eggs & bacon every now and then, I wanted to try to incorporate shakes to lose my last 20 lbs., as I am finding it a challenge to lose this weight after having reversed Type II.  *In your opinion, is your vanilla shake recipe as nutritionally dense as one of the Shake Meal Replacements 'out there', such as "Ideal Protein"?  I really want to steer clear of anything with soy (such as that brand) and just do what I normally do, which is to eat homemade foods. I would rather put whey protein in a homemade shake, save my money and reap the nutritional benefits from an awesome recipe like this, but wonder if it meets one's daily requirements for Vitamin A, C, etc...

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Hi Mary, Thank you so much! Yes, this shake / smoothie is very nutritious. I'm not familiar with the one you've mentioned but I think their shake blends may be high in some micronutrients simply because they add them to the blend. On the other hand, I don't think there is any need for supplements on a LCHF diet - apart from magnesium which I personally take. Congrats on reversing Type 2!

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TY so, so much, Martina!  I continue to be inspired by your delicious, nutritious recipes and your kind congrats on my progress thus far. Smile)  This shake is on the menu!

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Thank you Mary!! <3

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Excellent! I used heavy cream at the end instead of a 1/4 cup water. Extra creamy now Smile

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Thank Ted, glad you liked it! Smile

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Im going to try that Orange Julius idea by adding a drop of orange essential oil AND throw in 2c spinach or -- chard, beet greens or dandelion greens. YUM and phytonutrients!

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Sounds great - let me know how it tastes with the greens Smile

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This is my dinner tonight. I used orange stevia drops. I think if I also added some pineapple flavoring it would be just like an Orange Julius!

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Great idea! Have to try it with orange extract or stevia! Smile

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My LCHF type 1 diabetic daughter just got braces and her teeth are too sensitive to chew anything. This smoothie has been a life saver! Thank you!

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Thank you Kim!! So happy to hear that!! I'll be posting even more Smile

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Holy yumminess!

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Thanks!! Smile)

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hi. I've been watching in the sidelines. I'm still sitting in the fence!! Haha. Just wondering what MCT oil is? Thanks

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Hi Catherine, MCT oil is made from medium chain triglycerides. MCTs are found in coconut oil (mostly) or butter and are great for performance and have fat-burning properties. I personally prefer coconut oil because unlike MCT oil it solidifies and can be used in "fat bombs". Also, MCT oil has a neutral taste. Make sure you don't use to much MCT oil to avoid digestive issues. I have more about it here: ketodietapp.com/.../Complete-Guide-to-Fats-Oils-on-Low-Carb-Ketogenic-Diet

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Thank you! Going to try this! Be careful about adding chia, as it is an antinutrient- meaning it's going to block absorption of calcium, iron, zinc, magnesium and copper. (Oh, and if you're looking for a whey powder with 0g carbs- try Syntrax Nectar)

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Thanks for the tips Pami! Chia seeds are actually beneficial unless you use large amounts. Too much fibre in general may block absorption of some micronutrients.

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My three kids and I give this 8 hands up!!! DELICIOUS!!!

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Awesome!!! Smile

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This made a beautifully thick HUGE shake.  I used chocolate Jay Robb Whey Protien Powder and used 3/4 c ice and no water and it was thick like a frosty!  Yum  I was stuffed full and it lasted me until supper.

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I'm glad you liked it Jen! You can now added this meal to your custom meals. Apart from 3 meals that have to wait until the update, all can now be added to the planner! Smile

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Just made this and OH MY GOD this is what I'm going to eat for breakfast from now on. I love that you're using mcat oil and raw eggs - so nutritious and so yummy!!!

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Thank you Kim!!

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Excited to try this! I love smoothies and generally its difficult to find a keto smoothie. I do have one question, is the whey protein completely necessary in the recipe? I don't really like using protein powder.

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Thank you! No it's not - you can use gelatine or some chia seeds instead Smile

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This really looks good and have decided it will be my lunch today.  Does this recipe immediately getting added to the Ketodiet app now?  I didn't see an option to add it.  Does your whey protien powder have zero carbs?  

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Thank you Jen! No, the button is missing at the moment - the reasons are purely technical (e.g. using an ingredient that is not in the KetoDiet database of the current version or other). However, I think we'll manage to fix it today or tomorrow. Some recipes may have to wait until the next update but this one should be done before that. I think all whey protein powders (isolates) have some carbs - the ones I'm using have 2-5 grams of net carbs per 100 g. I'll try to fix it soon so you can add it Smile

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Just tried this too. I have been having green smoothies regularly, but fancied a change, and a break from the relatively high carb berry-based smoothies I've been having. I also like to get my daily dose of eggs and coconut/mct oil and this is a brilliant, quick and tasty way of achieving that. I ended up  putting both cocunut and mct oil in, hope I didn't overdo it!! Smile

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Thank you Richard! I think you can use both, I don't see why not Smile

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Exactly what I needed cause I never have time to cook in the morning!

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Thank you Carmen!

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