Keto Raspberry & Chocolate Cheesecake Smoothie

4.5 stars, average of 46 ratings

By Martina Slajerova, updated March 22 202016

Raspberries and chocolate is the perfect flavour combination! This smoothie is like a single serving cheesecake in a glass. As all my recipes, it's low in carbs, easy to make and high in healthy fats. I used cream cheese and heavy whipping cream but you can make it dairy-free by using coconut milk instead.

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Nutritional values (per serving)

Net carbs6.8 grams

Protein6.9 grams

Fat53.6 grams

Calories512 kcal

Calories from carbs 5%, protein 5%, fat 90%

Total carbs11.6 gramsFiber4.8 gramsSugars5.4 gramsSaturated fat38.8 gramsSodium206 mg(9% RDA)Magnesium45 mg(11% RDA)Potassium256 mg(13% EMR)

Ingredients (per serving)

¹/₄ cup full-fat cream cheese or creamed coconut milk (60 g/ 2.1 oz)
¹/₄ cup heavy whipping cream or coconut milk (60 ml/ 2 fl oz)
¹/₃ cup raspberries, fresh or frozen (40 g/ 1.4 oz)
1 tbsp cacao powder, unsweetened (5 g/ 0.2 oz)
¹/₂ cup water (120 ml/ 4 fl oz)
1 tbsp MCT oil or extra virgin coconut oil
optional: 3-5 drops liquid Stevia extract or other healthy low-carb sweetener from this list

Tips for a dairy-free option: Use "creamed" coconut milk + pinch of salt instead of the cream cheese AND almond milk or more coconut milk instead of the heavy whipping cream. To “cream” the coconut milk, simply place the can in the fridge overnight. Next day, open, spoon out the solidified coconut milk and discard the liquids. Do not shake before opening the can. One 400 gram can will yield about 200 grams of coconut cream.

Instructions

Place all the ingredients in a blender: heavy whipping cream, cream cheese, raspberries, cacao powder, water, MCT oil, ...
... and optionally a few drops of stevia. I used Chocolate Raspberry stevia from SweetLeaf.
Pulse until smooth and frothy. Pour in a glass with some ice and enjoy!

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Cream cheese, soft (full-fat)
1.9 g	4.2 g	16.8 g	147 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
1.6 g	1.1 g	22.8 g	220 kcal
Raspberries, fresh
2.2 g	0.5 g	0.3 g	21 kcal
Cocoa powder, raw (cacao)
1.1 g	1.1 g	0.7 g	12 kcal
Water, still
0 g	0 g	0 g	0 kcal
MCT oil
0 g	0 g	13 g	112 kcal
Total per serving
6.8 g	6.9 g	53.6 g	512 kcal

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Pamela 2 years ago #

Just wondering.....is there any difference between using a can of coconut cream, and 'creamed coconut' made in the way you suggested? Are they the same thing?

Martina @ KetoDiet 2 years ago #

These should be about the same but some coconut cream products are a little more runny. If you make if from canned coconut milk (leaving it in the fridge to "cream") it will be solid and very creamy.

kelly 2 years ago #

So I'm just a little confused. Incredibly ridiculous question that will seem obvious to everyone reading this.... if I see a recipe with, let's say, 15g carbs. Does this mean if my maximum carb intake of 15g has been fulfilled for an entire day?

I'm sorry for the late response! When it comes to carbs, you can have a lot more than that. In fact, you don't have to count total carbs or stay "zero carb" if your goal is to lose weight (it only makes sense if you follow a restricted keto diet for therapeutic purposes, e.g. in case on neurodegenerative diseases).
Here's about counting carbs: Total Carbs or Net Carbs: What Really Counts?
Here's why fibre has little to no effect on blood sugar and ketosis: Nuts & Seeds on a Ketogenic Diet: Eat or Avoid?
Here's what you should focus on (if your goal is to lose weight): How To Low Carb: 15+ Common Weight Loss Mistakes

Anna 3 years ago #

I prep ahead for the whole week, so I freeze 1/2 of my meals to keep them fresh. Omg! You have to try this technique for this recipe! I blended the smoothie fresh. (I added the protein powder that someone else recommended, and I replaced the water with strong coffee because I need caffeine in the morning.) I froze the smoothie in a mason jar and put it in the fridge the night before I planned to enjoy it. By morning, it is a slushy consistency, and I reblended it. Wow! So rich and thick! Freezing it changed the consistency, and it was sooooo delicious! This is definitely going to be one of my favs. Thank you so much for this recipe and for recommending different ideas to change it up, such as varying the berries. Great recipe!

Martina @ KetoDiet 3 years ago #

Thank you for your kind words and your tips, Anna! 😊

Gareth 3 years ago #

Can I add protein powder to the shake to boost the amount of protein?

Yes, that will work!

Lori Geurin (http://www.lorigeurin.com/) 3 years ago #

Hi Martina,
I just tried this...It was delicious!
I had to substitute frozen blueberries for the raspberries, and I added half a scoop of protein powder.
Thanks for sharing!

Any berries work great! Thank you Lori 😊

Devin 4 years ago #

Hello, for quite sometime now health care professional were saying that diary isn't good for you and there is link between the two being the cause of some cancers especially breast.

Martina @ KetoDiet 4 years ago #

Hi Devin, studies that support the link between dairy and cancer also claim that red meat causes cancer. We know that they have serious flaws and it has been discussed amongst health professionals. Raw full fat dairy has several benefits and I don't see why it should be avoided (unless there is dairy sensitivity).

Maria 4 years ago #

Hello! How do I substitute coconut milk for heavy whipping cream? I think the macros are different; a tablespoon of coconut milk is 30 kcal, while a tablespoon of HWC/cream cheese is around 50.

Hi Maria, the substitutions are just approximate (they never match exactly). I focused more on the taste rather than just macronutrients. You can use "creamed" coconut milk which has about double the amount of fat and is closer to heavy whipping cream.

Oline (http://olinezabell.com/) 4 years ago #

Oh yum 😊
I'm usually a strawberry / blueberry kinda girl but this makes me want to give raspberries a try!

I think any berries will go great with chocolate / cacao 😉