Can I Drink Fruit Smoothies on a Keto Diet
This keto smoothie is perfect for a quick breakfast or a post-workout refuel option. It's packed with antioxidants for better detoxification, vitamin c for a healthy immune system, and folate for proper cholesterol function.
This post very detailed, so feel free to jump to the sections that help you make the best keto blueberry smoothie using the table of contents below:
How to make a keto smoothie
Making keto smoothies can come in all different shapes and sizes.
You can add yogurt, protein powder, or play mix and match between coconut milk or almond milk.
The beauty of a good smoothie really lies in the ingredients you have available, and the ingredients you find delicious.
Don't ever let anyone tell you your smoothie is "wrong". There should be no food shaming EVER.
Flavour Combinations
This smoothie gives you plenty of energy, plus the flavours of vanilla and blueberries are an absolute flavour aficionado.
The original recipe was made with yogurt and protein powder together, in combination with MCT oil, and coconut milk.
I've made this with almond milk, vanilla extract, ice and no ice, honestly, they all taste great, so get creative with your smoothie recipes!
This smoothie is a little lighter in comparison to other traditional keto smoothies, so if you're looking for a super thick smoothie, I suggest you try out my avocado green smoothie.
Health Benefits and Micronutrients
Antioxidants
Blueberries provide an excellent source of antioxidants which effectively "mop" up the free radicals caused by oxidative stress (exercise).
This keto smoothie used as a post-workout refuel option not only helps the recovery process but tastes pretty good too!
Folate
Folate, or known as vitamin b9 – is a very important mineral for pregnant women, supporting normal fetal development by decreasing the risk of neural tube defects.
Nutritionist Tip!
Men also need folate for sperm with correct chromosomal structure! Folic Acid also supports the regulation of cholesterol as found by a polish study.
Vitamin C
Vitamin C is a powerful anti-inflammatory which aids in immune system support, as well as creating correct vassal dilation, which in turns helps rectify high blood pressure.
Vitamin C is also used to prevent scurvy, but scurvy only occurs when your diet is completely devoid of any vitamin C (like being on a ship for 12 months with nothing but slop for food).
It's not something you need to worry about these days!
Recipe Tips:
Suitable Substitutions
- MCT Oil – If you don't have any MCT oil that's totally fine, you can replace this with coconut oil, or any fat you like.
- Blueberries – Any berry will work (blackberry, raspberry, strawberry) and will have a similar carbohydrate content.
- Protein Powder – If you don't have protein powder, you can simply omit this from the recipe. If you still want a fluffy texture, you could try adding a raw egg, but these can sometimes contain salmonella on the eggshell, so pregnant women should avoid this.
- Milk Alternatives –I've made this with unsweetened almond milk, unsweetened coconut milk, pea milk, and they all taste similar. Just find milk you like, and use that.
- Regular milk (cows milk) has a large amount of naturally occurring sugars (called lactose) which will increase the carbohydrate level of your smoothie, so just watch out for that one.
- Like to put ice in your smoothie? ice or no ice, it all tastes great, so get creative with your smoothie recipes!
Other Great Smoothie / Shake Recipes:
Beetroot Smoothie (for athletes)
Eggnog Smoothie
Avocado Smoothie
Alternate Berry Smoothie
Print Rate Serves 1 Serving
- 1 cup Coconut Milk or almond milk
- 1/4 cup Blueberries
- 1 tsp Vanilla Extract
- 1 tsp MCT Oil or coconut oil
- 30 g Protein Powder optional
-
Put all the ingredients into a blender, and blend until smooth.
Need A Keto Shopping List?
Check out my keto foods list with free printable pdf and flavour pairings guide.
*If you like the swirl, I added a tablespoon of full-fat yogurt after the smoothie was in the cup, and swirled it around, touching the sides.*
Suitable Substitutions
MCT Oil – If you don't have any MCT oil that's totally fine, you can replace this with coconut oil, or any fat you like.
Blueberries – Any berry will work (blackberry, raspberry, strawberry) and will have a similar carbohydrate content.
Protein Powder – If you don't have protein powder, you can simply omit this from the recipe. If you still want a fluffy texture, you could try adding a raw egg, but these can sometimes contain salmonella on the eggshell, so pregnant women should avoid this.
Milk Alternatives – I've made this with unsweetened almond milk, unsweetened coconut milk, pea milk, and they all taste similar, just find milk you like, and use that.
– regular milk (cows milk) has a large amount of naturally occurring sugars (called lactose) which will increase the carbohydrate level of your smoothie, so just watch out for that one.
Like to put ice in your smoothie? Ice or no ice, it all tastes great, so get creative with your smoothie recipes!
Nutrition Facts
Keto Smoothie – Blueberry
Amount Per Serving
Calories 215 Calories from Fat 90
% Daily Value*
Fat 10g 15%
Saturated Fat 9g 56%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 0.01g
Cholesterol 9mg 3%
Sodium 182mg 8%
Potassium 494mg 14%
Carbohydrates 7g 2%
Fiber 3g 13%
Sugar 3g 3%
Protein 23g 46%
Vitamin A 1850IU 37%
Vitamin C 14.9mg 18%
Calcium 230mg 23%
Iron 0.7mg 4%
Net Carbs 5g
* Percent Daily Values are based on a 2000 calorie keto diet.
Do You Know Your Macros?
Check out my free personalised macro calculator
Course: Breakfast, Snack
Cuisine: egg free, Gluten Free, grain free, Low Carb / Keto, Nut Free, sugar free, Vegetarian
Keyword: blueberry smoothie
Hi! I'm Aaron (FatForWeightLoss). I'm an Accredited Nutritional Therapist, Clinical Weightloss Practitioner and Advanced Sports Exercise Nutritional Adviser, and Author of The Keto Sweettooth Cookbook
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Can I Drink Fruit Smoothies on a Keto Diet
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