Chocolate Keto Smoothie

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Keto smoothies are some of the most popular recipes on my blog: they are easy & quick to prepare and so filling! Just like my Vanilla Keto Smoothie, this one used pastured raw eggs. If you're worried about using raw eggs and want to know how to minimise any risk of potential diseases such as Salmonella, have a look at this post from Mark Sisson. Or you can simply use the alternatives I listed below in the ingredients :-)

Hands-on Overall

Nutritional values (per serving)

4.4 grams 1.8 grams 34.5 grams 46 grams 31.1 grams 570 calories
Total Carbs6.2grams
Fiber1.8grams
Net Carbs4.4grams
Protein34.5grams
Fat46grams
of which Saturated31.1grams
Calories570kcal
Magnesium45mg (11%)
Potassium560mg (28%)

Macronutrient ratio: Calories from carbs (3%), protein (24%), fat (73%). Nutrition facts may change with the suggested alternatives.

Ingredients (makes 1 serving)

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Instructions

  1. Place the eggs in a blender (I use Kenwood blender).
    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 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. Chocolate Keto Smoothie
  2. Add cream (or coconut milk), water, cacao, stevia and ice. Use clear or chocolate flavoured stevia extract like I did - I get mine on Amazon. Chocolate Keto Smoothie
  3. Add the MCT oil or coconut oil and whey or egg white protein powder. Both MCT and coconut oil will boost fat burn and work great in this recipe. MCT oil is more suitable for cold drinks, as it doesn't solidify like coconut oil does. If you use coconut oil, make sure you blend it well! Chocolate Keto Smoothie Optionally, you can use natural PG-free food extract - my favourite in this smoothie is cherry extract from Frontier.
    Chocolate Keto Smoothie
  4. Pulse until smooth and serve immediately! Chocolate Keto Smoothie
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (79)

Just wondering about the chia seeds. If I make this with them instead of the eggs, is there something I need to do them first. Soak them, just throw them in as is and blend with everything else. Looks delicious and would love to try this both ways.
Thanks
Michelle

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You don't need to do anything but you could let the smoothie sit for about 5 minutes before drinking. Because the seeds will be blended there is no soaking time needed.

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I made this today exactly as recipe states and it was the best keto dessert I have had. Amazing.  Another person on here said it reminded them of cake batter and I agree. Delicious

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Thank you so much, I'm happy you liked it!

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Hello!
Since protein powder is a bit expensive around my parts I'm wondering if I could just double up on egg whites? I can buy them from the store in milk cartons. I don't worry so much about any extra calories, just looking for a somewhat cheaper alternative to the protein powder. Almond butter is quite expensive here too so I'm hoping you might have some ideas! I can't wait to try this - it looks DELICIOUS!!!! Thank you!

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Thank you so much and apologies for the delayed repsponse! You can definitely do that, or you could use collagen (not sure f that is any better though and I think it may even be more expensive). I hope this helps!

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Hi,
I'm wondering why do you add protein powder when the aim of keto is to keep protein moderate? I'm very conscious of going over on my protein macros and was wondering about this as I've noticed that quite a lot of keto smoothies/ shakes have protein powder in them.
Thanks

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I think this depends on your macros. What works for one doesn't work for all. My protein intake is 75-100 g per day so this isn't too much for me. For a less active individual it may be half of their daily protein needs so it depends on your body fat, age, and also on what you want to achieve. Typically it's better to be slightly over on protein (satiety) if your goal is weight loss. Too little protein is more likely going to be counterproductive. KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

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Simply delicious!  Should the entire egg go in or just the yolk?  
I followed your pic and used just the yolk. Was still perfect.

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Hi Joanne, it's best to use the whole egg - I'm sorry if the image looks a bit confusing but I did use whole. You can use just the yolks but it won't be so frothy/creamy 😊

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My cholesterol levels elevated as a result of hypo.  I can only assume this type of diet would not ne safe for me.  Was wondering if I can eliminate egg yolks and increase avocado and oil. Also stick to chicken and fish with increase in oil and avocados and nut butters.

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Hi Hollis, I don't think that's necessarily a good approach and your cholesterol may not even be high, plus you need to look at other cardiac markers. I wouldn't avoid egg yolks (they are so nutritious!). Instead, it's best to just include more foods high in omega 3 fatty acids and monounsaturated fatty acids.
You can read more here: High Cholesterol on a Keto Diet - Should You Be Concerned?

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Made this today for the first time and it's delicious! My partner said he thought it tasted like cake batter. I used vanilla protein powder and chocolate Stevia.  Yum yum!

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Thank you for your lovely feedback!

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Hi I just started intermittent fasting ketosis and working out to lose excess weight.Recipes  would be helpful.I'm trying Cacao powder and need help!!Good food I'm finding is also expensive.I'm ok with the food however I do miss chocolate.How can I use Cacao?
Rose

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Absolutely, cacao and even extra dark chocolate (in moderation) are both great options.

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Oh my gosh xD totally loved it xD lit lit . Made my breakfast 😊😊 I'm def including this every two-three days in my meal plan .

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Thank you for your kind feedback!

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I notice where you say 1/4 cup or 1 scoop of the JayRobb protein drink.  The scoop included is more than 1/4 c.  Probably 3/8-1/2.  Should I use the scoop or measure 1/4 c.  I have been measuring it by the cup.

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Hi Judy, then I'd go by the 1/4 cup. I used a common measure for most protein powders I've tried but not all of them are the same. Always go by the grams/ounces if unsure 😊

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Hey! I'm just about to start the Keto diet, although I'm not vegetarian, this diet plan was the only one in details that I could find for free. Now I have little issues with finding some of the ingredients. You already gave options with the protein powder (¼ cup[/b] chocolate or plain whey protein or egg white protein powder (Jay Robb) or collagen powder or plant-based NuZest (25 g / 0.9 oz) but I, unfortunately, can't find any of them around me. Is there something else that I could use instead? Thanks.

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I'm not sure what else you could use - these are used to boost protein. You could use a heaped tablespoon of almond butter (almonds are a good source of protein but also fats and fibre). Please, keep in mind that this will have an impact on the nutrition facts.

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I'm a T2 diabetic and this has too much protein for me. I need 80/15/5 ratio: 80% fat, 15% protein, and 5% carbs. My body converts the protein into glucose and it is hard on my kidneys. (Sorry to be such a whiner... Love your blog!)

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I think in this case you could just skip the protein powder? Additionally, you could use just egg yolks or use fewer egg whites. I hope this helps!

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The smoothie was AMAZING! I can drink this quite regularly.

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i don't understand how you can get away with posting any relevant nutritional info with all those alternate ingredients (eggs versus chia versus nut butter) they have completely different nutritional content. the chia seeds alone with quadruple the carb count

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"Get away"? Is that what you believe? 😊 That's just sad. I think it's more than obvious that the nutrition facts are always listed for the main ingredients - not the alternatives. Some people actually appreciate when you give them more options, while others love to complain no matter what. And you are completely wrong about the chia seeds - please, do your research first.

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I just tried this.... holy moly it was heaven on earth, went to get everything organic.... it was just toooooooooooo gooooooooodddd thanks!!

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Hello!
Im excited to start the vegetarian ketogenic diet. Will the inclusion of dairy and nuts slow down the weight loss? How much weight can one expect to lose in 2 weeks? Do you also recommend measuring ketones?

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Yes, these foods may indeed slow down weight loss. There's more about keto and weight loss here: How To Low Carb: 15+ Common Weight Loss Mistakes

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Any suggestions for substitutions an allergy to coconut? You have given options for non-coconut options for most parts of the recipe, but MCT/extra virgin coconut oil.
Thanks

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Hi Lee, I would try avocado oil or macadamia nut oil. I hope this helps! 😊

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Why such high potassium? Is it because it's an acid, cream of tartar, and baking soda, for example, is alkaline?

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Hi T, here's where the potassium comes from:
- 5% from the cacao powder
- 15% from the protein powder (Jay Robb)
- 7% from the eggs, etc.
I hope this helps!

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747 calorie shake! :O
Ingredient (size): Calories/Fat/Carbs(net)/Protein
Isopure Chocolate Whey (2 scoops/65g): 220c/1g/2g/50g
HealthWorks Organic Cacao (1tbsp): 24c/0.6g/2g/1.2g
Left Coast Perf. MCT Oil (1tbsp): 126c/14g/0g/0g
Organic Large Egg (2 eggs): 140c/9g/2g/12g
Clover Organic Cream (.25 cup): 237c/23.7g/0g/0g
Totals
Fat: 48g
Protein: 63g
Carbs(net): 5g
Calories: 747 calories
That seems crazy for a breakfast smoothie?

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Sounds great! It doesn't seem crazy, it depends on your macro goals and number of meals per day 😉

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Huh, mine is:
- 2 tbs chia seeds (betterbody goods)
120 cal; 6g protein; 6g fat; 0g ncarb
- 1/4 cup Silk unsweetened coconut milk
11 cal; 0g protein; 1g fat; .5g carb
- 1 tbs unrefined organic coconut oil (spectrum)
120 cal; 0g protein; 14g fat; 0g carb
- 1/2 tsp vanilla extract
Negligible
- 1 tbs unsweetened cocoa (Trader Joe's)
20 cal; 1g protein; 1g fat; 1g ncarb
* I took out any supplemental protein powder bc I eat meat for lunch.
Total= 271 cal; 1.5g ncarb

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Hey Guys - Just discovered your website & I love it! Thank you so much 😊

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Hi there. Day 1 of this plan and I'm struggling with this smoothie. I must have done something wrong as it is horrible. With a terrible after taste. What I did do wrong?

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Could it be the stevia? NuNaturals is great and doesn't taste bitter. Or could it be the coconut milk? Not all coconut milk products are equal and some have an aftertaste because they contain guar gum. Have you tried Aroy-D? This product has no guar gum and tastes amazing!

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Why don't you make coconut milk from the creamed coconut blocks. So much cheaper and no additives. Easy to make and also tastes so much better than the tins.

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That's an interesting thought! I love the creamed coconut blocks - it would be amazing if I could make coconut milk from them 😊 Have you tried that?

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I am not sure I understand correctly the 1/4 cup chocolate part. What kind of chocolate is that? 25 gramms of chocolate contain a huge amount of sugar. I put a few pieces of chocolate and the smoothie was yummy but sweet. Putting extra stevia for sweetness was out of question.

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Hi Ili, that's because it's not "chocolate" but chocolate or plain whey protein or egg white protein powder = protein isolate (the link will take you to Amazon and you can see some examples). I used protein powder that has no sweetener in it (Reflex Natural) but you can use a plant-based one that contains natural low-carb sweetener: Product Review and Giveaway: Nuzest

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I plan to start a ketogenic diet next week, and I am preparing recipes and a shopping list at this point.  I plan to try this smoothie.  My reason for commenting is to say what a kind and patient person you must be.  All the questions, and some unfair criticisms, and yet you stay tolerant and longsuffering.  This will be a pleasant, not to mention helpful, blog to follow.

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Thank you Patty! I haven't always been so "easy-going" but after several years of blogging and dealing with email support, I got used to criticism. Sometimes it's unfair, sometimes it's constructive but it's important to learn accept criticism without taking it personally 😊

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Man, this is awesome, thanks so much. I had a killer craving for something creamy and chocolate aka a chocolate milkshake and this nailed it on the head. I added a tablespoon of two of peanut butter into mine for extra awesomeness.

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I was calculating the nutritional values and I show the chia seed substitute has a lot more carbs... is this the case? In 2 Tbsp I'm showing 12g carbs and my daily alottment is 20g/day.... Can it really be that high? New to all this, thanks!

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That doesn't sound right. Chia seeds are low in carbs. My guess is that you're using an online tracker or app that uses a "shared" database (database created by their users). We only use verified database so it is very accurate (1 tbsp contain < 1 g net carbs/ 6 g total carbs).

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Hey! Chia seeds read as 9 carbs, 8 of those carbs bein fiber. So at least according to my bag of chia, it equates to 1 net carb per two tablespoons, so that’s pretty low. Maybe you are looking at the carbs without subtracting the fiber?

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I am soon starting my program and just reading thru comments but my chia seeds is also 5g of carb per tbsp. If this is too much carb what could be done?

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That's fine - it's 5 grams total carbs but they are very low in net carbs. You can read more in this post: Total Carbs or Net Carbs: What Really Counts?

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