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Healthy Keto Electrolyte Smoothie Bowls

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Smoothie bowls. They are not just a vegan keto hype. Once you give them a try, you will be making over and over again. These breakfast smoothie bowls are like berry ice cream topped with crunchy chocolate and cinnamon cereal. But unlike smoothie bowl recipes, there are no frozen bananas in this recipe.

When you significantly reduce your carb and increase your fat intake, you will enter ketosis, you need to get plenty of electrolytes. I bet none of you want to experience the side effects of carbohydrate withdrawal known as keto-flu - the headaches, muscle cramps and fatigue. All of us want to experience the energy boost, mental clarity and weight loss caused by lack of appetite. It will take a few weeks to experience the full benefits of ketosis and keto-adaptation.

Just like my Keto Electrolyte Drink, it's a great recipe to include in your ketogenic menu, especially during the first few weeks.

Just one serving of this tasty keto meal will cover almost half of your daily magnesium and potassium needs!

Here's this smoothie bowl is so good for you

  • Avocado is a fantastic source of potassium, magnesium and healthy fats, especially heart-healthy monounsaturated fats. Including avocados is a great way to eat more fat while following a healthy lchf diet.
  • Hemp seeds are by far the best source of magnesium and will help you beat keto-flu!
  • Almonds are a good source of protein, magnesium and vitamin E. Apart from electrolytes, nuts and seeds are a good source of vitamins and other minerals. They are also a fantastic source fibre, especially insoluble fibre. You can read all about nuts and seeds on a ketogenic diet in this post.
  • Cacao nibs and cacao are amazing sources of magnesium and potassium. Plus the cacao nibs add a nice crunch to your healthy breakfast smoothie bowl.
  • Collagen (or other protein powder options listed below) will provide protein and help you stay full for longer. Collagen can help improve gut health. It contains amino acids can help repair intestinal lining and prevent or fix the leaky gut effect. Use collagen for glossy hair, strong nails and glowing skin.
  • If you want to boost the electrolytes even more, add a handful of spinach, a tablespoon of almond butter (or any nut or seed butter) and even some diced zucchini.

I made mine without sweeteners because I prefer the subtle sweetness from berries, coconut and cinnamon. But you may find it not sweet enough so feel free to use healthy low-carb options to taste.

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Allergy information for Healthy Keto Electrolyte Smoothie Bowls

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nightshade free
✔  Pork free
✔  Fish free
✔  Shellfish free
Pescatarian
Vegetarian
Vegan
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Nutritional values (per serving)

Net carbs9.6 grams
Protein18.5 grams
Fat47.4 grams
Calories539 kcal

Calories from carbs 7%, protein 14%, fat 79%

Total carbs20.6 gramsFiber11 gramsSugars3.3 gramsSaturated fat24.2 gramsSodium132 mg(6% RDA)Magnesium195 mg(49% RDA)Potassium1,138 mg(57% EMR)

Ingredients (makes 2 servings)

Smoothie:
Keto cereal:
Topping:
  • 2 tbsp cacao nibs (28 g/ 1 oz)
  • 2 tbsp hemp seeds (20 g/ 0.7 oz)
  • Optional: fresh of frozen berries

Note: Instead of collagen, you can use whey protein powder or egg white protein powder such as Jay Robb, or plant-based protein powder such as NuZest. Sweetener in the smoothie is optional - you can use it to taste. Opt for natural low-carb options such as stevia drops, powdered Erythritol, Swerve, or other low-carb sweetener of choice.

Instructions

  1. Pour the coconut milk into an ice cube tray. Halve the avocado and remove the pit. Cut into medium pieces and place in a container. Place both into the freezer for 1-2 hours, or until set.
    Tip: Freeze more coconut milk and avocado so you have all you need for the next smoothie bowl! Healthy Keto Electrolyte Smoothie Bowls
  2. Meanwhile, prepare the keto cereal. Place the flaked almonds and flaked coconut in a bowl. Add cinnamon and drizzle with the coconut oil. Mix to cover from all sides. Sprinkle over a baking tray and transfer into the oven. Healthy Keto Electrolyte Smoothie Bowls
  3. Bake for 3-5 minutes, until crisped up and lightly golden. Mix half way through to prevent burning.
    Time saving tip: Just like I did, you can double or quadruple the keto cereal. Once cooled, transfer to an airtight container or a jar and store at room temperature for up to 2 weeks. Healthy Keto Electrolyte Smoothie Bowls
  4. To make the smoothie bowl. Place the frozen berries, frozen avocado pieces and frozen coconut milk into a high speed blender. Add the almond milk. Healthy Keto Electrolyte Smoothie Bowls
  5. Add raw cacao powder, cinnamon, vanilla and collagen (or any other protein powder alternative listed above). Process until smooth and creamy. Healthy Keto Electrolyte Smoothie Bowls
  6. Divide between two serving bowls. Top each bowl with the prepared keto cereal (1/4 cup per each), cacao nibs and hemp seeds. Serve immediately. Healthy Keto Electrolyte Smoothie Bowls

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Avocado, fresh
0.9 g1 g7.3 g80 kcal
Coconut milk (full-fat, unsweetened)
1.6 g1.1 g12.1 g111 kcal
Berries, mixed, frozen (strawberries, raspberries, blackberries & blueberries)
1.4 g0.3 g0.1 g9 kcal
Cocoa powder, raw (cacao)
0.6 g0.5 g0.4 g6 kcal
Cinnamon, spices
0.1 g0 g0 g1 kcal
Vanilla extract, powder (vanilla bean)
0.1 g0 g0 g2 kcal
Gelatin powder, hydrolyzed (collagen)
0 g6 g0 g23 kcal
Almond milk natural (unsweetened)
0.7 g0.9 g2.2 g25 kcal
Almonds, nuts (flaked, sliced)
0.8 g2.8 g6.3 g71 kcal
Coconut, dried, flaked (desiccated, organic, unsweetened)
0.6 g0.5 g4.8 g50 kcal
Cinnamon, spices
0.1 g0 g0 g1 kcal
Coconut oil, extra virgin
0 g0 g2.2 g20 kcal
Cocoa nibs (cacao nibs), organic
2.5 g1.8 g7 g81 kcal
Hemp seeds, hearts (hulled, natural)
0.3 g3.5 g5 g60 kcal
Total per serving
9.6 g18.5 g47.4 g539 kcal

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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 (17)

Do you think I could use 2 TBSP coconut flour instead of collagen
or protein powder?

Reply

I'd use just one tablespoon only because it is a lot more absorbent. You could also use flax meal.

Reply

great, thank you!

Reply

I just made these this morning and LOVEDDD it! (as did my carb loving husband!)  I plan on keeping a prepped bag of frozen ingredients to blend up in a pinch.  I added a few drops of stevia to sweeten it up but it didn't need much.  Thanks for the recipe!
Mindy

Reply

Thank you Mindy, glad you enjoyed!

Reply

Hello! Do you mind sharing the link for that spoon? Weird maybe, but I have a keto toddler with a special "smoothie cup" and I'd love to get him a cool "smoothie bowl spoon" too. Thanks 😊

Reply

Aww how cute! I got this one from Anthropologie in the UK - they should be available in the US (https://www.anthropologie.com). I don't think they will have the same one any more but they do variations of it from time to time. My friend has a white one 😊

Reply

Respectfully, these are a lot of carbs per serving whether you include the fiber or not; I think it should be included, as I think that some do get converted. Even if you don't count the fiber, 9.6 grams Carbs is nearly 50% of the amount some eat in a day.

Reply

Daniel, thank you for your feedback. This is very individual and not all people follow the same low-carb/keto approach. If you eat 25-30 grams of net carbs (still allowing mild ketosis) per day then this recipe is not too high in carbs, even if you eat 3 times a day.
It's a common misconception about fibre. Looking at the evidence, insoluble fibre does not affect blood sugar and has no calories. Soluble fibre contains 2 kcal/g and has in fact shown to have beneficial effects on blood sugar regulation. You can learn more in the intro of this post: Nuts & Seeds on a Ketogenic Diet: Eat or Avoid?
In my opinion the reason fibre has gained a bad reputation is down to "zero-carb" products with confusing labelling which doesn't include blood sugar spiking ingredients, especially sweeteners (maltitol, dextrose, maltodextrin, and for many also IMOs). It's not the fibre in berries, avocados, vegetables and nuts.
Having said that, 9.6 g of carbs may be too much for some people and it's up to them to decide based on their carb limit. An easy way to determine an appropriate carb limit is to see how many carbs you can tolerate per day using a glucometer. Too many carbs would likely increase your appetite and spike blood glucose levels.

Reply

I don't know about others but fiber never spikes my blood sugar and I'm just fine with 20 g net. I don't get this 10-20 g total carb idea it makes no difference. Where's the veg? I guess you need to try and see what works for you. The only time I can't count NET is with some of the bars ... not eating them anymore though.

Reply

This is a is quite high but it's still ok considering all the micronutrients! I stay below 20 net carbs and usually only eat twice a day so I think I'll add some collagen and mct oil.

Reply

I am VERY excited to try this, as I've been getting bored with my meals lately, and this sounds super fun and light for summer

Reply

...And if I would have read more carefully, I now see that it indeed says 12 oz., which, of course would be 1.5 cups.  Sorry!  Now, I am off to make this. Thanks, again!

Reply

Thank you so much for spotting that typo! Yes, it is 1.5 cups (fixed)! 😊

Reply

Hi Martina!  I can hardly wait to try this!  But will you please clarify the amount of almond milk needed... I assume 1.5 CUPS - would that be correct?  Thanks!

Reply

Looks great! If we have tree nut allergies, what do you suggest as substitutions?

Reply

Thank you Katherine! I think that instead of almond milk you can use coconut milk mixed with water (I'd say about 1/2 cup coconut milk and 1 cup of water). Or you can use seed milk (flax, sunflower, etc). I'll soon share a guide to making nut & seed milk at home 😊
Instead of the flaked almonds I'd just use more flaked coconut. I hope this helps!

Reply