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Low-carb diets have been gaining popularity over the last few years, and as a result more keto products have become available online and even in supermarkets. However, many products are not truly low-carb or suitable for a whole foods based diet.
They may look healthy and low-carb at first glance but the moment you look at the list of ingredients it's a completely different story. You'll find blood sugar-spiking sweeteners like Sorbitol and Maltitol, soy, artificial food coloring and other ingredients to be avoided.
There are simply not many "clean" brands. The ones I recommend and use myself are Perfect Keto and Equip. Although I personally don't use any exogenous ketone products, I love Perfect Keto bars and nut butter, and use their collagen powder and MCT powder to make keto shakes and smoothies.
Keto shakes are quick to prepare but they are not always ideal for traveling because you can't take them on the plane. That's why I make my own dry keto shake mix. I simply combine all the dry ingredients in a jar, close with a lid and shake. You can make single serve jars like I do, or make it in batches and just measure out as much as you need. I use third to half of a cup of the dry mix for a full meal (combined with liquid of choice), or quarter of a cup to make a quick filling snack.
You can prepare the shake by mixing it with 1 to 1 1/2 cups of unsweetened almond milk or any nut or seed milk to make a high-protein shake. You can also use coconut milk to make a high-protein and high-fat shake, or even use some heavy whipping cream diluted with water. I like to make mine with 2 tablespoons of heavy whipping cream and about a cup of unsweetened almond milk.
If you fly and can't take any liquids at all, you can even add powdered coconut milk, coconut cream or powdered dairy cream to your dry mix, and then combine it with plain water. I included several options below. You can fine-tune the amounts and flavor to your liking.
Add-Ons and Substitutions
- Egg white protein powder (isolate): sweetener-free or with low-carb sweeteners (use instead of collagen powder, same amount).
- Whey protein powder (isolate): sweetener-free or with low-carb sweeteners (use instead of collagen powder, same amount).
- Plant-based, soy-free protein powder such as pea protein powder: sweetener-free or with low-carb sweeteners (use instead of collagen powder, same amount).
- Almond butter or any nut/seed butter if you can use a blender. These single packs are perfect for keto smoothies and shakes. Add 1 to 2 tablespoons of almond butter per smoothie.
- Perfect Keto Collagen Powder (contains collagen powder, MCT oil powder, flavors, etc.) instead of regular, plain collagen powder or Beef Protein Isolate from Equip. Get 15% off Perfect Keto by using this link, and 15% off Equip by using this link.
- MCT Oil Powder, flavored or plain. Use 2 to 4 tablespoons per recipe. Instead of MCT oil powder you can use liquid MCT oil by adding it directly into the shake together with the mixing liquid (no more than 1 tablespoon per shake/smoothie).
- Coconut milk powder or full-fat dairy cream powder (beware of added starches commonly found in many brands) if you are looking for a complete travel shake and can't use regular dairy cream, coconut cream or almond milk. Use 2 to 4 tablespoons per recipe.
- Ground chia seeds can substituted with flax meal, ground nuts or coconut flour. These will make your shake thick and creamy (each will result in different thickness so keep that in mind). Use 1 to 2 tablespoons per recipe.
- Low-carb sweetener can be skipped or used to taste. Allulose is one of the best options. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout.
Disclaimer: Perfect Keto, Equip and RxSugar are brands I genuinely like and use. I'm an affiliate which means that if you purchase any items through my links, I will earn a commission but you will not pay more. Actually, you will pay 15-20% less!
Keto Protein Shake Variations
Chocolate shake mix
Combine 1/2 cup collagen powder or protein powder of choice (50 g/ 1.8 oz), 1/4 cup Allulose or powdered Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 1/4 cup cacao powder or unsweetened cocoa powder (22 g/ 0.8 oz) and pinch of sea salt.
Cinnamon & vanilla shake mix
Combine 3/4 cup collagen powder or protein powder of choice (75 g/ 2.7 oz), 1/4 cup powdered Erythritol or powdered Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 2 tsp cinnamon and 1 tsp vanilla bean powder.
Berry shake mix
Combine 1/2 cup collagen powder (50 g/ 1.8 oz), 1/4 Allulose or powdered Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz) and 1/4 cup freeze-dried berries (blueberry, blackberry, raspberry or strawberry) (20 g/ 0.7 oz).
Mocha shake mix
Combine 1/2 cup collagen powder or protein powder of choice (50 g/ 1.8 oz), 1/4 cup Allulose or powdered Swerve (40 g/o 1.1 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 1/4 cup cacao powder or unsweetened cocoa powder (16 g/ 0.6 oz) and 1 tsp instant coffee powder.
Matcha shake mix
Combine 3/4 cup collagen powder or protein powder of choice (75 g/ 2.7 oz), 1/4 cup Allulose or powdered Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 2 tsp matcha powder and 1 tsp vanilla bean powder.
Golden milk shake mix
Combine 3/4 cup collagen powder or protein powder of choice (75 g/ 2.7 oz), 1/4 cup Allulose or powdered Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 1 tsp turmeric powder, 1 tsp cinnamon, 1 tsp vanilla powder, 1/2 tsp ginger powder and 1/4 tsp black pepper.
Chai spice shake mix
Combine 3/4 cup collagen powder or protein powder of choice (75 g/ 2.7 oz), 1/4 cup Allulose or powdered Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 1/2 tsp cinnamon, 1/4 tsp ginger powder, 1/4 tsp allspice, 1/4 tsp fennel seeds, 1/4 tsp nutmeg, 1/4 tsp cloves, 1/4 tsp cardamom powder, 1/2 tsp vanilla powder and 1/4 tsp sea salt.
Pumpkin pie spice shake mix
Combine 3/4 cup collagen powder or protein powder of choice (75 g/ 2.7 oz), 1/4 cup Allulose or powdered Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz) and 1 tbsp pumpkin pie spice.
Hands-on Overall
Serving size 1/3 cup dry shake mix
Nutritional values (per 1/3 cup dry shake mix)
Net carbs2.4 grams
Protein16.7 grams
Fat2.7 grams
Calories102 kcal
Calories from carbs 10%, protein 66%, fat 24%
Total carbs6.9 gramsFiber4.5 gramsSugars0.8 gramsSaturated fat0.7 gramsSodium132 mg(6% RDA)Magnesium39 mg(10% RDA)Potassium120 mg(6% EMR)
Ingredients (makes about 1 cup + 2 tbsp Chocolate Shake Mix)
Instructions
- Place all the dry ingredients in a jar. Close with a lid and shake well.
- To make the shake, mix with your preferred option: water, unsweetened almond milk, coconut milk or cream mixed with water. Serve a third to half cup for a full meal replacement, or quarter cup for a quick snack.
- To serve, mix about 1/3 cup of the dry shake mix with 1 cup (240 ml) to 1 1/2 cups (360 ml) liquids — one type or a combination of unsweetened almond milk, cashew milk, coconut milk and water. You can also use 2-4 tablespoons of heavy whipping cream mixed with water.
Ingredients
Instructions
- Place all the dry ingredients in a jar. Close with a lid and shake well.
- To make the shake, mix with your preferred option: water, unsweetened almond milk, coconut milk or cream mixed with water. Serve a third to half cup for a full meal replacement, or quarter cup for a quick snack.
- To serve, mix about 1/3 cup of the dry shake mix with 1 cup (240 ml) to 1 1/2 cups (360 ml) liquids — one type or a combination of unsweetened almond milk, cashew milk, coconut milk and water. You can also use 2-4 tablespoons of heavy whipping cream mixed with water.
Nutrition (per serving, 1/3 cup dry shake mix)
Calories102kcal
Net Carbs2.4g
Carbohydrates6.9g
Protein16.7g
Fat2.7g
Saturated Fat0.7g
Fiber4.5g
Sugar0.8g
Sodium132mg
Magnesium39mg
Potassium120mg
Detailed nutritional breakdown (per 1/3 cup dry shake mix)
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