Keto Berry Smoothie
This super delicious smoothie is a refreshing, easy, and low-carb berry smoothie. Keto berry smoothie is a great option for a post-workout refuel option and made quickly.
Nothing is more refreshing as compared to an ice-cold, fruit smoothie enriched with antioxidants, vitamin C, folate, and protein. It is a low-carb drink perfect for breakfast and afternoon snacks.
What is a smoothie?
A drink made using pureed vegetables or raw fruit using a blender. It is comprised of a liquid base like fruit juice, plant milk and most often uses dairy products (ice cream, milk, yogurt, cottage cheese, and ice cream.
Ingredients of a smoothie
- Sweeteners
- Crushed ice
- Sweeteners
- Whey powder
- Chocolate
- Nutritional supplements
To create a lush frozen dessert you can top it with a Keto Whipped Cream.
Here in this article, we will discuss in detail keto berry smoothie a perfect vegan, dairy-free, and low carb smoothie. So let’s start.
Ketogenic berry smoothie
In a ketogenic diet, you might think berry smoothies are not taken as fruits are mainly loaded with carbs and sugar.
The suggested daily carb intake for keto is approximately 20g of net carbs, however, one cup of blueberries contains 17.5g of net carbs (in the blink of an eye a cup of blueberries can be eaten).
The key to making a low-carb mixed smoothie is to maintain the number of berries very low, just to enhance the flavor.
This way you can pack a smoothie with healthy fats and make it satisfying and super filling with a low carb count.
Keto mixed berry smoothie
What berries are good for keto?
Raspberries (3g per ½ cup) and blackberries (3g per ½ cup) have the lowest net carb count. Another good option is strawberries with a count of 4.5 g per ½ cup of berries.
Blueberries have the highest carb count among berries and is not recommended in a higher amount for a ketogenic diet.
How to make a smoothie keto-friendly?
Making a smoothie is not a tough thing, however, making them low carb and keto-friendly is a challenge.
Berries are a good source of minerals, vitamins, and antioxidants with a low glycemic index and a good option for a keto diet and low carb.
This smoothie can be eaten in breakfast or any other meal with added protein powder or collagen for the added protein benefit.
Is coconut milk keto-friendly?
For a vast variety of keto recipes, coconut milk is a great ingredient, from desserts and dinner recipes to coconut milk keto smoothie.
3 g of total carbs and 36g fats are present in unsweetened coconut milk.
What can you add to the frozen berry smoothie recipe to make it more filling?
The berry smoothie is mixed in coconut milk to make it satisfying however if you like more addition of keto goodness in your smoothie, here are some of the preferred choices. The original recipe has
- Avocadoes
- Chia seeds
- MCT oil
The smoothie provides sufficient energy along with the vanilla flavors and blueberries.
Healthy mixed berry smoothie list
Below are the things you require for the keto berry recipe.
- Coconut milk
- Mixed frozen berries
- Sweetener
- Ice cubes (optional)
How to make a keto berry smoothie
Making keto blueberry smoothies can come in all different sizes and shapes. Yogurt, protein powder, and a mix of coconut milk and almond milk.
A good smoothie is dependent on the available ingredients and the ingredients of your choice.
Keto berry smoothie recipe
Either you need a quick breakfast or a protein-filled snack, this keto berry smoothie works best.
All you require is 5 minutes and 4 simple ingredients to make this ideal recipe to get all the important nutrients.
It can be a challenging thing to get ensured you are selecting the healthy options when you have a busy routine and has access o go towards easy-to-grab processed food.
What berries can you eat on keto?
On a keto diet, you can enjoy several varieties of berries depending on your suggested macronutrient targets, blackberries, raspberries, strawberries, and blueberries.
All of these mentioned berries are keto-friendly.
Keep the number of berries low, as the level of carb, can quickly rise.
- Use ¼ cup of berries in your smoothie recipe to maintain carbohydrates within a normal range.
Are blueberries keto?
Some of the fruits available in the market are keto-friendly. Fortunately, some of the berries limit within your daily carb counts.
5 grams of carbs, 1 g of fiber, and 20 calories are present in a quarter cup of blueberries.
Health Benefits and Micronutrients
Berries are a great option for keto however, they also contain many health benefits.
Antioxidants
The berries have the maximum number of antioxidants as compared to any other food item which effectively cleans up the free radicals resulted from oxidative stress (exercise).
Folate
It is also known as vitamin b9 and is a vital mineral for pregnant ladies, helping in the normal development of fetuses by minimizing the risk of neural tube problems.
Vitamin C
It is a strong anti-inflammatory which helps in supporting the immune system along with the creation of correct vassal dilation which assists in normalizing high blood pressure.
It also prevents scurvy.
How to make a keto berry smoothie?
- Take a blender and add keto-friendly protein powder, blueberries, almond, and ice and blend for 10-20 seconds.
- For a little added nutrition, top with keto whipped cream, blueberries, or hemp hearts.
- Serve when cooled down.
Tips for making low carb smoothies
- More ice is added for a frozen texture and less ice for a juicy texture.
- A combination of low-carb sweetener and some vanilla extract can be used instead of protein powder.
Should I use frozen or fresh blueberries?
Both can be used to make a low-carb berry smoothie.
For a more frozen texture, you can use frozen blueberries and for a juicier smoothie, add fresh blueberries.
The smoothie will have the same amount of carbs and nutrients either with fresh or frozen berries.
Keto-friendly milk
For low-carb recipes, almond milk is my go-to choice however, instead of almond milk, hazelnut milk or cashew milk can be used.
Some nut-free options like flax milk or hemp milk can be used for persons with a nut allergy.
It is suggested to go for unsweetened milk to avoid extra carbs.
Suitable suggestions
- Instead of MCT go for coconut oil or any fat up to your choice.
- Any berry can work and share the same carbohydrate content.
- Simply omit protein powder, if you don’t have any. However, fluffy texture can be achieved with the addition of raw eggs but these contain salmonella on the eggshell sometimes, so pregnant ladies should stay away from this.
- Unsweetened almond milk, coconut milk, and pea milk have the same taste.
- Regular cow milk also contains lactose which will wise the level of carbohydrate so clearly observe this.
Nutritional Facts
| fat | 10g |
| Calories | 215 |
| cholesterol | 9mg |
| sodium | 182 mg |
| Carbohydrate | 7g |
| Fiber | 3g |
| sugar | 3g |
| protein | 23g |
| Vitamin C | 14.9 mg |
| Calcium | 230mg |
| Iron | 0.7 mg |
| Net carbs | 5g |
Conclusion
In this article, we have focused our discussion on keto berry smoothie that is super delicious, refreshing, easy, and low carb berry smoothie. Keto berry smoothie is a great option for a post-workout refuel option and made quickly. It is a low-carb drink perfect for breakfast and afternoon snacks. Nothing is more refreshing as compared to an ice-cold, fruit smoothie enriched with antioxidants, vitamin C, folate, and protein.
Frequently Asked Questions
How many calories are in a berry smoothie?
A glass of blueberry smoothie contains 214 calories.
2. Can fruit smoothies make you gain weight?
The smoothies with a higher level of calories are a good way the addition of calories and give an extra increase to nutrition.
3. Can a smoothie replace a meal?
Yes, it is a healthy option to eat smoothies as a meal. It is important to ensure that the smoothies have a mixture of food that is similar to a meal.
