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Life gets busy and that's why we love smoothies so much! This is a tasty vanilla version of my High-Protein Chocolate Smoothie which is just as delicious and easy to make. We are skipping the cacao powder so I doubled the almond butter for extra creaminess.
Unlike most breakfast smoothies, which can be high in sugar and lack essential nutrients, this keto smoothie is low in carbs and high in protein to keep you full for longer. It's ideal for those who follow a higher protein keto diet and are watching their fat intake.
Is Zero-Fat Yogurt Keto?
Zero-fat, 0% fat or no-fat yogurt is not off limits when you follow a keto diet. In this recipe we are using Skyr which is a no-fat Icelandic-style yogurt that is just as low in carbs and just as creamy as full-fat yogurt.
Similar to other foods that are naturally low in fat (e.g. chicken breasts, cod or beef fillet steak), Skyr is a great option for a healthy low-carb diet.
But why use it at all when there is a high-fat alternative?
It's a common misconception that when you go keto, you need to eat 70-85% of calories from fat. In fact, you can be keto with just 40% of calories from fat and that's because fat is the “filler”. For weight loss you typically need to use less fat, and for weigh maintenance or weight gain you may need more fat.
Keto is not about overeating fat but getting the right amount of fat. The reason most people don’t have to consider counting calories or limiting their fat intake on a keto diet is because this approach is very effective for appetite control. When you follow a low-carb diet, you will naturally eat less.
Recipe Tips
If high-protein keto isn't your thing, you can simply use full-fat yogurt or 1/4 cup (60 ml) heavy whipping cream instead of the zero-fat yogurt. Some yogurt brands like Fage are 5% fat while other brands are 10% fat.
If you can't have diary, simply substitute the yogurt with coconut yogurt. Keep in mind that this substitution will make the smoothie higher in carbs and calories.
If you want to make this smoothie vegetarian or vegan, substitute the collagen with whey protein isolate or egg white protein isolate or use sugar-free, plant-based option such as pea protein powder.
For a nut-free smoothie you can substitute the almond butter with sunflower seed butter or coconut butter (aka coconut manna).
Everyone has different dietary needs so it's only natural that you may need to adjust the macros in this keto recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.
More High-Protein Keto Smoothies
Love smoothies? Here are more higher protein keto recipes!
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Hands-on Overall
Serving size 1 smoothie
Nutritional values (per serving, 1 smoothie)
Net carbs7.1 grams
Protein39.6 grams
Fat18.9 grams
Calories396 kcal
Calories from carbs 8%, protein 44%, fat 48%
Total carbs11.8 gramsFiber4.7 gramsSugars6.4 gramsSaturated fat1.2 gramsSodium176 mg(8% RDA)Magnesium123 mg(31% RDA)Potassium611 mg(31% EMR)
Ingredients (makes 1 serving)
Instructions
- For this recipe you can use Skyr (no-fat Icelandic yogurt) or 0% Fage (Greek-style yogurt). Place everything in a blender.
Note: Check the tips in the post above for allergy-free options and dairy-free alternatives.
- Process until smooth and creamy.
- Serve immediately.
Ingredient nutritional breakdown (per serving, 1 smoothie)
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