Frozen Keto Berry Shake
Martina Slajerova- Ready in 5m
- 6.7 g net carbs
- 400 kcal
- Serves 1
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This recipe is super easy and perfect for this time of year when berries are in season. I used mixed berries but you can use what you have at home: strawberries, raspberries, wild blueberries or blackberries. It's quite filling and great for breakfast. Enjoy! :-)
Step-by-step
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.
Place the creamed coconut milk, berries, water or almond milk and ice into a blender.
Add MCT oil and stevia (optional).
Pulse until smooth and serve immediately. Optionally, top with whipped cream or coconut milk.
Recipe
Frozen Keto Berry Shake
★★★★★4.6Super simple fat-burning berry shake topped with whipped cream. The perfect low-carb treat for summer!
- Hands on
- 5m
- Overall
- 5m
- Servings
- 1
- 6.7 g
- Net carbs
- 4 g
- Protein
- 41 g
- Fat
- 400
- kcal
Ingredients makes 1 serving
- Optionally add:
Instructions
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.
Place the creamed coconut milk, berries, water or almond milk and ice into a blender.
Add MCT oil and stevia (optional).
Pulse until smooth and serve immediately. Optionally, top with whipped cream or coconut milk.
Nutrition per serving
Carbs 7%Protein 4%Fat 89% of calories
- Net carbs
- 6.7 g
- Total carbs
- 10.6 g
- Fiber
- 3.9 g
- Sugars
- 3.2 g
- Protein
- 4 g
- Fat
- 41 g
- Saturated fat
- 37.7 g
- Calories
- 400 kcal
- Sodium
- 13 mg · 0.55% RDA
- Magnesium
- 41 mg · 10.3% RDA
- Potassium
- 373 mg · 18.7% EMR
Nutrition by ingredient
| Per serving | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Coconut cream, creamed coconut milk (organic, unsweetened) | 3.6 g | 2.9 g | 27.7 g | 264 |
| Water, still | 0 g | 0 g | 0 g | 0 |
| Raspberries, frozen (unsweetened) | 3.1 g | 1.1 g | 0.2 g | 24 |
| MCT oil | 0 g | 0 g | 13 g | 112 |
| Ice cubes | 0 g | 0 g | 0 g | 0 |
| Total | 6.7 g | 4 g | 41 g | 400 |
- Gluten free
- Dairy free
- Egg free
- Nut free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Low FODMAP
- Vegetarian
- Vegan
- Recipe can be made dairy-free or coconut-free.
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Comments & ratings (30)
Instead of coconut milk, would fat free yogurt and water work as well?
I would use full-fat yogurt but that depends on the diet you follow 😊
Hi! This recipe looks amazing!!! I’m currently new to keto but loving it so far. I really want to try this tomorrow morning for breakfast but I don’t have the MCT oil. Could I skip it this one time?
Absolutely, you can skip it or add other mild tasting oil (macadamia oil or almond oil are good options too).
Delicious! New to this programme, I find many recipes tasteless or too heavy with ingredients. Your smoothie is the right consistency and very refreshing.
Thank you Betty!
Hi I also have Hashimoto's and started this on Monday..I really dont eat or enjoy meats or eggs so it's very difficult. Do you know of any wraps that we could have? I could tolerate so much more if it was in a wrap. I have lost 10 pds since MONDAY so I am very excited to keep it going. Thanks so much. Karen
Hi Karen, try these 😊 The Best Low-Carb & Keto Tortillas, Taco Shells & Nachos
Just made this using frozen peaches (about four slices) I soaked an orange flavored tea bag overnight in a little hot water (maybe 1/8 cup) then put in fridge overnight. I wanted extra flavor without the carbs. Used the whole can of coconut milk which has been in the fridge waiting to be used. I just started keto and this recpe is great. Used kal stevia for sweetner and a chunk of lemon without the rind and half of a tablespoon MCT because if you use too much MCT you need to be near a bathroom!(Need to start SLOWLY with MCT) and a tsp of DE [diatomaceous earth] helps with candida overgrowth and three ice cubes. Thank for this recipe! 😊
Next time im going to add some vanilla bean...going for a pina colata or creamsicle taste with this.
That sounds fantastic! Thank you for the great tips! 😊
How did you get 400 kcal? There's around 40 for the raspberries and 120 for the oil. But how is the coconut milk/cream 240? How much coconut milk is it when it is not creamed, in grams? To make 80g of creamed coconut, it seems that you would need 160g of coconut milk. That is a lot more than 240 kcal.
Hi Lili, here is the macronutrient breakdown of creamed coconut milk (per 100 grams):
Net carbs: 4.5 g, Fiber: 2.2 g, Protein: 3.6 g, Fat: 34.7 g (much higher for "creamed" vs "regular" coconut milk), calories: 330 kcal
One 400 g can of coconut milk yields about 200 creamed coconut milk (without the water part). Hope this helps!
Can you have this while doing the fast fat diet even though your using strawberries that have natural sugars.
The macronutrient ratio (7 : 4 : 89) is "fat-fast-friendly" and I think that it may be used on a fat fast. However, because it is not a typical meal you would eat on a fat fast (includes more carbs and it's sweet), I wouldn't recommend having more than one shake a day.
Hi there, thank you so much for putting these fabulous recipes.
Thank you, glad you like them!
Hi Martina, I've just got the ingredients and had it with fresh fruit and all the nice clean additives above. It is amazing...... Thank you so much. Much nicer than my BulletProof coffee in the mornings. Damien.
Thank you Damien!!
Can the liquid in the bottom of the can of coconut milk be saved for something else or is it useless?
I never used it unless it was with the coconut milk. I don't personally like the taste and texture which is caused by the added guar gum.
Hi Martina
This sounds absolutely delicious...Could I substitute Avocado oil for MTC? Thoughts on if that would be similarly beneficial?
Thanks
Thank you Janice! Yes, I think that avocado oil or macadamia oil would work great too - both have a healthy MUFA profile 😊
Hi there, thank you so much for putting these fabulous Keto recipes out for all to see. Because I had not previously heard of MCT oil, I did a bit of research and (unless I am mistaken) it contains PALM OIL! Do you know if this is true? If so, it should definitely not be used.
Thank you Maureen! MCTs (medium-chain triglycerides) are found in coconut oil (about 80%), but also some in butter and red palm oil. MCT oil has the highest concentration of medium-chain triglycerides. Not all red palm oil is bad - it has a favourable fat profile and it's also sustainable if you get it from the right sources (West Africa).
YUM and didn't even use sweeteners! Just made this with coconut cream because I had some in the fridge and was wondering what to do with it 😊
Thank you, glad you liked it!
I would love this in the morning for breakfast! 😊
I think it's perfect for breakfast 😊 Hope you like it!
This would be nice with spinach too, get some extra veggies! Sx
Yes, that sounds like a great addition! 😊