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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 keto smoothie is not only delicious but ultra low in carbs! It's boosted with MCTs and extra protein that will keep you full for longer. If you don't want to use eggs or dairy, I included several alternatives that work equally well. Enjoy!
If you can't eat eggs or don't want to eat raw eggs, here are some other options:
- Instead or eggs, you can use 1 tbsp chia seeds or 1-2 tbsp coconut butter or almond butter
- Instead of whey protein powder, you can use collagen, egg white protein powder (Jay Robb) or plant-based NuZest
- Apart from vanilla extract, you can add cinnamon or other sugar-free extracts such as cherry, almond and orange
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.
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.
Hands-on Overall
Serving size 1 smoothie
Nutritional values (per 1 smoothie)
Net carbs7.1 grams
Protein35.1 grams
Fat45.4 grams
Calories577 kcal
Calories from carbs 5%, protein 24%, fat 71%
Total carbs7.1 gramsFiber0 gramsSugars4.7 gramsSaturated fat28.4 gramsSodium299 mg(13% RDA)Magnesium26 mg(6% RDA)Potassium580 mg(29% EMR)
Ingredients (makes 1 serving)
Instructions
- Place the soured cream, whey protein powder and water into a blender.
You can use vanilla beans or sugar-free vanilla extract. If using vanilla beans, cut them lenghtwise and scrape the tiny seeds out. You can use either whey protein or egg white protein powder or collagen powder.
- Add the eggs and stevia. If you are worried about using raw eggs, try ground chia seeds or coconut butter instead.
- Add MCT oil and ice. Note: If you don't have any, use coconut oil. Just make sure you blend it well or the coconut oil will clump up. Unlike MCT oil, coconut oil solidifies when chilled.)
- Pulse until smooth and frothy and serve immediately.
Vanilla Protein Smoothie
Ingredients (makes 1 serving)
- 2 large eggs
- 1/2 cup soured cream or coconut milk such as Aroy-D (120 ml/ 4 fl oz)
- 1/4 cup vanilla or plain whey protein or collagen powder or beef isolate powder (25 g/ 0.9 oz)
- 1 tbsp MCT oil or extra virgin coconut oil (15 ml)
- seeds from 1 vanilla bean or 1 tsp sugar-free vanilla extract
- 3-5 drops Stevia extract
- 1/4 cup water + few ice cubes
Instructions
- Place the soured cream, whey protein powder and water into a blender. You can use vanilla beans or sugar-free vanilla extract. If using vanilla beans, cut them lenghtwise and scrape the tiny seeds out. You can use either whey protein or egg white protein powder or collagen powder.
- Add the eggs and stevia. If you are worried about using raw eggs, try ground chia seeds or coconut butter instead.
- Add MCT oil and ice. Note: If you don't have any, use coconut oil. Just make sure you blend it well or the coconut oil will clump up. Unlike MCT oil, coconut oil solidifies when chilled.)
- Pulse until smooth and frothy and serve immediately.
Nutrition (per 1 smoothie)
Calories577kcal
Net Carbs7.1g
Carbohydrates7.1g
Protein35.1g
Fat45.4g
Saturated Fat28.4g
Fiber0g
Sugar4.7g
Sodium299mg
Magnesium26mg
Potassium580mg
Detailed nutritional breakdown (per 1 smoothie)
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