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When switching to a low-carb diet, most people avoid smoothies: They are full of sugar, aren't they?
You have to be careful not just with the sweeteners you use but also certain fruits. Those that follow a very low-carb diet can forget honey, bananas or dates.
I didn't want to give up smoothies — I like them too much and they're so quick to make when you have no time to cook. That's why I keep sharing these smoothie recipes that won't kick you out of ketosis.
I hope you enjoy this pumpkin recipe — just perfect for this time of year!
Hands-on Overall
Serving size 1 smoothie
Nutritional values (per 1 smoothie)
Net carbs6.7 grams
Protein21.8 grams
Fat32.6 grams
Calories399 kcal
Calories from carbs 7%, protein 21%, fat 72%
Total carbs10.3 gramsFiber3.6 gramsSugars2.6 gramsSaturated fat27.6 gramsSodium55 mg(2% RDA)Magnesium47 mg(12% RDA)Potassium407 mg(20% EMR)
Ingredients (makes 1 smoothie)
Instructions
- Place all the ingredients into a blender and pulse until smooth. Top with whipped cream or coconut cream and sprinkle with cinnamon. That's it!
- You can try using pumpkin juice instead of almond milk. You can get the juice that you get when making Pumpkin Purée. This will boost the pumpkin flavour and keep the net carbs low.
Pumpkin Pie Smoothie
Ingredients (makes 1 smoothie)
- 1/4 cup pumpkin purée (50 g/ 1.8 oz) - you can make your own
- 1/4 cup unsweetened almond milk or water (60 ml/ 2 fl oz)
- 1/4 cup vanilla or plain whey protein or egg white protein powder (Jay Robb) or collagen powder or plant-based NuZest (25 g/ 0.9 oz)
- 1/4 cup coconut milk or heavy whipping cream (60 g/ 2.1 oz)
- 1/2 tsp pumpkin pie spice mix (you can make your own)
- 1 tsp Erythritol or 2-3 drops liquid stevia
- 1 tbsp MCT oil or extra virgin coconut oil
- 1/4 cup whipped cream or coconut cream on top
Instructions
- Place all the ingredients into a blender and pulse until smooth. Top with whipped cream or coconut cream and sprinkle with cinnamon. That's it!
- You can try using pumpkin juice instead of almond milk. You can get the juice that you get when making Pumpkin Purée. This will boost the pumpkin flavour and keep the net carbs low.
Nutrition (per 1 smoothie)
Calories399kcal
Net Carbs6.7g
Carbohydrates10.3g
Protein21.8g
Fat32.6g
Saturated Fat27.6g
Fiber3.6g
Sugar2.6g
Sodium55mg
Magnesium47mg
Potassium407mg
Detailed nutritional breakdown (per 1 smoothie)
| Total per 1 smoothie |
| 6.7 g | 21.8 g | 32.6 g | 399 kcal |
| Pumpkin purée, unsweetened, canned or homemade |
| 2.6 g | 0.6 g | 0.1 g | 17 kcal |
| Almond milk natural (unsweetened) |
| 0.2 g | 0.3 g | 0.7 g | 8 kcal |
| Whey protein powder (protein isolate, Reflex Natural) |
| 1.4 g | 19.5 g | 1.1 g | 97 kcal |
| Coconut milk (full-fat, unsweetened) |
| 1.6 g | 1.1 g | 12.1 g | 111 kcal |
| Pumpkin spice mix, or gingerbread spice mix (cinnamon, nutmeg, ginger, cloves, allspice) |
| 0.3 g | 0.1 g | 0 g | 2 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| MCT oil |
| 0 g | 0 g | 13 g | 112 kcal |
| Cream, whipped, unsweetened |
| 0.4 g | 0.3 g | 5.6 g | 52 kcal |
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