Keto Vanilla Protein Smoothie
Martina Slajerova- Ready in 5m
- 7.1 g net carbs
- 577 kcal
- Serves 1
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Smoothies are great for breakfast on those days you don't have time to cook. They take just a few minutes to prepare and don't require any cooking skills.
This keto smoothie is not only delicious but ultra low in carbs! It's boosted with MCTs and extra protein that will keep you full for longer. If you don't want to use eggs or dairy, I included several alternatives that work equally well. Enjoy!
If you can't eat eggs or don't want to eat raw eggs, here are some other options:
- Instead or eggs, you can use 1 tbsp chia seeds or 1-2 tbsp coconut butter or almond butter
- Instead of whey protein powder, you can use collagen, egg white protein powder (Jay Robb) or plant-based NuZest
- Apart from vanilla extract, you can add cinnamon or other sugar-free extracts such as cherry, almond and orange
How to Make Raw Eggs Safe to Consume
If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs.
To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 60 °C/ 140 °F. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.
Step-by-step
Place the soured cream, whey protein powder and water into a blender.
You can use vanilla beans or sugar-free vanilla extract. If using vanilla beans, cut them lenghtwise and scrape the tiny seeds out. You can use either whey protein or egg white protein powder or collagen powder.
Add the eggs and stevia. If you are worried about using raw eggs, try ground chia seeds or coconut butter instead.
Add MCT oil and ice. Note: If you don't have any, use coconut oil. Just make sure you blend it well or the coconut oil will clump up. Unlike MCT oil, coconut oil solidifies when chilled.)
Pulse until smooth and frothy and serve immediately.
Recipe
Keto Vanilla Protein Smoothie
★★★★★4.7This creamy low-carb smoothie is a healthy breakfast option that will keep hunger at bay. Packed with healthy ...
- Hands on
- 5m
- Overall
- 5m
- Servings
- 1
- 7.1 g
- Net carbs
- 35.1 g
- Protein
- 45.4 g
- Fat
- 577
- kcal
Ingredients makes 1 serving
Instructions
Place the soured cream, whey protein powder and water into a blender.
You can use vanilla beans or sugar-free vanilla extract. If using vanilla beans, cut them lenghtwise and scrape the tiny seeds out. You can use either whey protein or egg white protein powder or collagen powder.
Add the eggs and stevia. If you are worried about using raw eggs, try ground chia seeds or coconut butter instead.
Add MCT oil and ice. Note: If you don't have any, use coconut oil. Just make sure you blend it well or the coconut oil will clump up. Unlike MCT oil, coconut oil solidifies when chilled.)
Pulse until smooth and frothy and serve immediately.
Nutrition per serving, 1 smoothie
Carbs 5%Protein 24%Fat 71% of calories
- Net carbs
- 7.1 g
- Total carbs
- 7.1 g
- Fiber
- 0 g
- Sugars
- 4.7 g
- Protein
- 35.1 g
- Fat
- 45.4 g
- Saturated fat
- 28.4 g
- Calories
- 577 kcal
- Sodium
- 299 mg · 13% RDA
- Magnesium
- 26 mg · 6.38% RDA
- Potassium
- 580 mg · 29% EMR
Nutrition by ingredient
| Per 1 smoothie | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Egg, whole, fresh, raw (free-range or organic eggs) | 0.7 g | 12.6 g | 9.5 g | 143 |
| Cream, sour | 5.3 g | 2.8 g | 22.3 g | 228 |
| Whey protein powder (protein isolate, Jay Robb) | 0.8 g | 19.7 g | 0 g | 83 |
| MCT oil | 0 g | 0 g | 13.6 g | 117 |
| Vanilla powder, dried (from vanilla beans, vanilla pods) | 0.3 g | 0 g | 0 g | 6 |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) | 0 g | 0 g | 0 g | 0 |
| Water, still | 0 g | 0 g | 0 g | 0 |
| Ice cubes | 0 g | 0 g | 0 g | 0 |
| Total | 7.1 g | 35.1 g | 45.4 g | 577 |
Serving size 1 smoothie
- Gluten free
- Dairy free
- Nut free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Vegetarian
- Recipe can be made dairy-free or coconut-free.
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Comments & ratings (69)
I am so happy to have come across this recipe! I needed a quick meal replacement in the morning and was getting tired of so much meat on Keto. This not only tastes amazing but keeps me full as well. Keep in mind the taste may vary depending on your brand of coconut milk and protein powder.
Thank you so much Ramona! And it's so versatile! Here's a chocolate smoothie you may like Keto Chocolate Protein Smoothie
There's also a tiramisu version in our app: ketodietapp.com 😊
Hi Martina!
I love this smoothie, thank you for the recipe! Can I make this (without eggs) and refrigerate for a week. I work long hours and mostly rely on batch cooking. Please let me know a way I can achieve this.
Cheers!
Sonali
Hi Sonali, I think the taste is better when prepared fresh, it only takes a couple of minutes. If you don't use eggs, you could make it 3 days in advance but a week may be too long. But I've never done that so I'm not sure how it's going to taste.
Can you recommend a whey protein powder that tastes good that we can purchase here in the UK please? Jay Rob is massively overpriced here as it's imported and it's unaffordable. Thanks!
Also, apologies if this is a stupid question, but why do you add extras to the smoothie rather than just use the protein powder with coconut/almond milk or cream to make a shake or smoothie?
I'm sorry for the delayed response. I use Pulsin Natural (plain) or Reflex Natural (they have 3 flavours), or collagen. You could make a simple protein shake if you prefer that. I use the extras to make it creamier/ more nutritious/ add fats - it depends on the ingredient but each one has its purpose. I hope this helps! 😊
I hate the taste of Stevia, really cannot tolerate it at all. Does anyone have a suggestion for another way to sweeten?
You can try some of the sweeteners listed here: Complete Guide To Sweeteners on a Low-Carb Ketogenic Diet
I was hesitant about my eggs since they don't say "pasteurized" anywhere on the package, so I just made this using almond butter. Wow! This is so good. Today is the second day I've made it for breakfast, and I haven't been hungry afterward until around 3 PM. This is awesome! Thanks for sharing.
How much almond butter do you use?
I'd use a heaped tablespoon or two of almond butter.
Hello, how can I replace the smoothie this day? Thank you.
Hi Ines, I'm not sure I understand? Substitute where?
I've been drinking a slightly different version of this drink ever since i stumbled on this blog and I'm so happy I found it. I do 2 raw eggs, 1/2 cup coconut milk, 1 tbsp coconut oil, 1/4 cup water, 1 scoop isopure creamy vanilla protein powder, 1 tsp agave,1 tbsp msm and l-lysine. its sooo delicious. i drink it every morning on my way to work and its gives me so much energy and keeps me full up to 5 hours. i love it and my body is already looking different.
Thank you so much, I'm glad you like it! 😊
Mmm - yummy! Way too much protein here for my macros (60g a day) so I used chia seeds and only half the whey powder so it's only come out at 16g protein according to my calculations. It's still made a huge, really filling smoothie that I suspect will keep me going easily until lunchtime! 😊
I'm glad you liked it, thanks for the tips! 😊
Oh Martina!! I was so skeptical to try this at first but did it using half of the ingredients. This is sooooo delicious!!! I used one egg, 1/4 cup Native Forest organic coconut milk (the best), 1/2 scoop ON Gold Standard vanilla whey protein, 1/2 tbsp extra virgin cold pressed coconut oil, 1/2 tsp vanilla bean paste, 1 tsp truvia, some ice and a little water. I rarely comment on blogs or leave reviews but this so much worth it! I am your fan now. Thank you!! XOXO from Puerto Rico.
Thank you Barbara, I'm glad you liked it!! 😊
Is a pasteurized liquid egg product like Eggbeaters allowed?
Also, if I already get too much of my fat from dairy products, would you recommend the egg white based powder over the protein powder? Or would that not matter since it is not a fat source?
This is my first week on LCHF- Thanks so much for the yummy recipes!
Yes, egg white powder is a good substitute but not for the fat content (almost none) but for the source if you avoid dairy - I use whey protein powder but that's because it's easier for me to get it in the UK. I haven't tried liquid egg yolks but I'd think they should be ok for this recipe. Hope you like it 😊
WOW! this smoothie was to die for! my 4yo son and i devoured it. Itll be great for after school snacks for sure. Thanks for the recipe!
Thank you Emily!
Hello, this recipe looks fabulous! I have two questions: do I substitute chia seeds for whey powder in exact measurement? Is it okay to replace two meals a day with this shake? Thank you so much for all you do!
Hi Casey, I'd only use 1-2 tablespoons of chia seeds instead of whey protein - they are very absorbent and too much may make it too thick. I wouldn't personally use it as a meal replacement for two meals. I know it's convenient and quick but it won't provide all you need.
Hi Martina,
Thank you for working on the vegetarian Keto! I love it! It's been working really well for me. Is your iPhone app now able to add the recipes from this plan onto the planner and shopping list?
Thank you for your kind words Toni! The iPhone app is still KetoDiet Basic only - the full KetoDiet app will be on the iPhone soon, early next year. Hope this helps - more information is here: New KetoDiet Basic Update and Future Plans
Hello! Just came across your blog as I was searching for a ketogenic diet. This shake looks wonderful! I am primarily interested in weight loss and nutrition. A couple of questions. Never heard of coconut butter? What is it and what is a good brand that is organic? I prefer not to use whey as I want to be dairy free and I think this being a derivative would react as dairy - correct? How many carbs is realistic on a ketogenic diet? Are fruits not on the plan? Thank you so much. Much continued success! We need great recipes and info which you provide.
Hi Veronica, thank you! Coconut butter is coconut meat blended into butter (just like almond butter). You can easily make it by blending desiccated coconut in a food processor. Here is my Amazon Store that includes a few brands: astore.amazon.com/ketblo-20
Yes, if you avoid dairy, you should avoid whey protein - however, you can even use egg white protein from the same brand that I link to. Or chia seeds. Here is a keto diet food list that will help you make the right choices: Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet
And here is our keto calculator yo help you set your macros: ketodietapp.com/Blog/page/KetoDiet-Buddy
Hope this helps! 😊
Is there something I can use besides the stevia drops? I don't have any. Could I use a medjool date or two? Thank you!
Hi Heather, it depends on the diet - if you follow a low-carb / ketogenic diet, dates are not suitable because they have too many carbs. If you follow a paleo diet, dates are "allowed". Some people use dates for carb refeeds which could be a way to include them even on a low-carb diet.
Just made this for a hurried lunch, chocolate whey powder, chia seeds, coconut cream water left over, good idea for breakfast
Glad you liked it! 😊
I have to agree with the previous posters who added orange flavor to their shakes. Because I lacked some of the ingredients (protein powder: used flax, liquid stevia: used stevia crystals, coconut milk: used coconut cream) my shake wasn't great. Not bad, but not wonderful... until I added 3 drops of wild orange essential oil! It brightened it up and made it a great lunch! Thanks so much for the recipe!
It sounds delicious, I'll have to try it!
Hey Martina, i am interested in something like this as a post-workout smoothie. But i have to prepare it before i go to the gym as i go straight from there to work. Will this keep for like 1.5 hours? Or any other suggestions?
I'm not sure Keely but I'd not risk it with raw eggs - you may want to use coconut butter / almond butter instead of the eggs?
Martina, you rock! 😊) Your recipes are truly a delight to try on my Ketogenic program & I can't thank you enough for your wisdom and creativity! Just to get away from having eggs & bacon every now and then, I wanted to try to incorporate shakes to lose my last 20 lbs., as I am finding it a challenge to lose this weight after having reversed Type II. *In your opinion, is your vanilla shake recipe as nutritionally dense as one of the Shake Meal Replacements 'out there', such as "Ideal Protein"? I really want to steer clear of anything with soy (such as that brand) and just do what I normally do, which is to eat homemade foods. I would rather put whey protein in a homemade shake, save my money and reap the nutritional benefits from an awesome recipe like this, but wonder if it meets one's daily requirements for Vitamin A, C, etc...
Hi Mary, Thank you so much! Yes, this shake / smoothie is very nutritious. I'm not familiar with the one you've mentioned but I think their shake blends may be high in some micronutrients simply because they add them to the blend. On the other hand, I don't think there is any need for supplements on a LCHF diet - apart from magnesium which I personally take. Congrats on reversing Type 2!
TY so, so much, Martina! I continue to be inspired by your delicious, nutritious recipes and your kind congrats on my progress thus far. 😊) This shake is on the menu!
Thank you Mary!! ❤️
Excellent! I used heavy cream at the end instead of a 1/4 cup water. Extra creamy now 😊
Thank Ted, glad you liked it! 😊