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If you’re looking for a healthy and delicious way to fuel your day, look no further than low carb smoothies! This easy guide will show you how to make low carb smoothies using simple ingredients and a blender.
You’ll learn how to customize your smoothie to fit your own tastes, and you’ll even get a helpful recipe to get you started. So whether you are trying the keto diet, are watching your carbs for diabetes, or just want to reduce the amount of carbs in your diet, read on.
Best Low Carb Ingredients for Smoothies
Many smoothies are packed with sugar and high in carbohydrates. This may be fine if you are looking to gain weight or aren’t concerned with carb counts, but if you are wanting to make a keto smoothie, you’ll have to pass on a lot of the smoothie recipes out there.
Let’s take a look at the absolute best ingredients to use in your low carb smoothies.
Let’s start with the healthiest option out of them all: vegetables! Vegetables are low in carbs, high in fiber and full of nutrients. They are an excellent base or filler for any smoothie.
Some great low carb vegetables to use in your low carb smoothie include:
- Swiss Chard
- Brussels Sprouts
I know you might be thinking – “but I want my smoothie to taste good“! Don’t worry! Most all of these vegetables can blend right into a smoothie without affecting the taste.
Personally I really don’t like avocado, but I love the health benefits and I have found that blending half an avocado in a smoothie doesn’t taste like avocado and I can get all the benefits of it without tasting it.
I’d recommend starting with spinach, cauliflower, lettuce or zucchini if you are new to keto smoothies because these tend to hide their taste the best, then you can branch out to trying other low carb vegetable options.
Fruit is one you’ll have to be careful with as most fruits are high in sugar and carbs, but there are some healthy fruits you can use on a low carb diet.
According to Healthline, these are the best low carb fruits:
- Berries (strawberries, blueberries, blackberries, raspberries)
If you want to add a little sweetness to your low carb smoothie without adding too many carbs, these are the best fruits to use. I love using raspberries and blueberries in my smoothies because they have a great flavor and are very low in carbs.
Protein is an important part of any diet, but it’s especially important on a low carb diet. Protein helps you feel fuller longer and provides essential nutrients for your body.
Some great sources of protein to add to your low carb smoothie include:
- Whey protein powder
- Collagen protein powder
- Greek yogurt
- Cottage cheese
Just be sure when choosing a protein powder that you don’t get one with too many carbs or any funky sweeteners. There are plenty made for the keto diet, and also plenty of ones that are low carb that don’t specifically say they are “keto”.
Here are a couple of my favorites:
- The cap colors on bottles may vary from the product image shown due to a new cap color transition that is currently in process
- Vitamin C and Zinc Provides Immune Support along with Vitamin E
- 100% WHEY PROTEIN ISOLATE – a high-quality protein source providing 25g per serving to support muscle building and recovery
- ZERO/LOW CARB OPTIONS- helps for those watching their calorie intakes
- A PERFECT FIT – supports your active lifestyle and can be used post-workout, between meals, along with a healthy breakfast, or any time of day
- Supports Weight Loss: Fight fat with functional fats to help boost metabolism and help control weight naturally through ketosis
- For A Ketogenic Lifestyle: Helps fuel ketogenic weight loss and performance goals with essential fats to help maintain ketosis
- Packed With Protein & Functional Fats:10 grams of protein, 18 grams of healthy fats, and just 3 grams of net carbs
- Great-Tasting Shake: A delicious, wholesome, real food shake for a natural energy boost
- Keto & Paleo Friendly: Ketogenic and Paleo-friendly meal replacement vanilla shake
Healthy fats are an important part of the keto diet and are a great way to help you feel fuller longer.
Some healthy fats you can add to your low carb smoothie include:
- Full Fat Canned Coconut milk
- MCT oil or Coconut Oil
- Cacao butter
- Nuts and nut butters (almond butter, peanut butter, etc)
I love using MCT oil and coconut milk in my smoothies because they help keep me full longer and give me lasting energy throughout the day.
You can also add a little healthy fat to your smoothie by adding some avocado or a handful of nuts. Just be careful with how many you add as they are high in calories (if you are concerned about calories).
Now that we’ve gone over the best solid ingredients for your low carb smoothie, let’s talk about liquids. A lot of milks are higher in carbs, making them unsuitable for low carb smoothie recipes, but there are some out there that work well.
The best liquids to use in your low carb smoothie are:
- Unsweetened Almond Milk
- Unsweetened Coconut Milk
- Any Other Lower Carb Nondairy Milk
- Heavy Cream
- Green Tea
- Black Tea
- Bone Broth
I like using unsweetened almond milk or coconut milk in my smoothies because they add a little creaminess without adding too many carbs, but there are plenty of times I’ll just use plain old water.
If you want to add a little caffeine to your smoothie, green tea or black tea are good options. Or you can always add some coffee. Just be careful with how much you add as too much caffeine can cause anxiety and jitters.
Bone broth is another great option for adding some nutrients and protein to your smoothie, but it can be a little higher in carbs so use it sparingly.
If you want to sweeten your low carb smoothie, there are a few keto friendly options.
The best sweeteners to use in your low carb smoothie are:
- Monk Fruit
Just be careful with how much you use as too much of any of these can cause gastrointestinal issues. Start with a little and add more to taste.
Adding a few superfoods to your low carb smoothie can help boost the nutrient content and make it even more keto friendly.
Some great superfoods to add to your low carb smoothie include:
- Chia Seeds
- Flax Seeds
- Greens Powders
- Hemp Seeds
- Coconut Oil
These are just a few ideas, but there are plenty of other keto friendly superfoods you can add to your smoothie. Just be careful not to add too many as they can make your smoothie thick and hard to drink.
Here is my favorite superfood blend for low carb smoothies:
- Contains one 8.4-ounce jar of Bulletproof Greens powder
- Delivers 35 superfoods, vitamins, minerals and digestive aids, plus nootropics for brain power and a full serving of vegetables for daily wellness
- Crafted with the right amount of ingredients to fill key nutritional gaps, digestive enzymes for maximum absorption and nootropics to support focus and attention. Plus, it’s lightly sweetened with a hint of pineapple flavor and no added sugar
- Many healthy greens contain oxalates, a natural compound that can interfere with the absorption of key nutrients. We added calcium to reduce the effects of oxalates and help you get more of the good stuff
- At Bulletproof, we use science-backed ingredients to deliver maximum benefits. To start a better greens routine, mix one scoop with 8-12 oz. of water. Shake thoroughly and enjoy daily
Blending Your Smoothie
Now that we’ve gone over all of the best ingredients for your low carb smoothie, it’s time to actually blend it!
The best way to blend a smoothie is to use a high powered blender like a Vitamix, Nutribullet or Ninja. If you don’t have a high powered blender, you can use a regular blender, but it might not get your smoothie as smooth.
Here’s how to blend your low carb smoothie:
1) Add all of your ingredients to the blender and blend until smooth.
2) If your smoothie is too thick, add a little more liquid until it reaches the desired consistency.
3) If your smoothie is too thin, add a little more solid ingredients until it reaches the desired consistency.
4) Serve and enjoy!
Customizing Your Smoothie
Now that you know how to make a basic low carb smoothie recipe, let’s talk about how to customize it to your liking.
One of the great things about smoothies is that they are very versatile and can be customized to fit your taste. Here are a few ideas for customizing your low carb smoothie:
1) If you want a sweeter smoothie, add more sweetener or use fruits that are higher in natural sugars like berries.
2) If you want a thicker smoothie, add more solid ingredients or use less liquid. Frozen ingredients like frozen berries or ice can add thickness to a smoothie.
3) If you want a creamier smoothie, add more dairy or use a nondairy milk like coconut milk.
4) If you want a more nutrient dense smoothie, add more superfoods or use a greens powder.
5) If you want a more energizing smoothie, add more caffeine or use an energy boosting superfood like matcha.
6) If you want a more filling smoothie, add more protein or use a high fat ingredient like avocado.
7) If you want a different flavor, try using different fruits, spices or extracts. Some great flavor combinations include strawberry and spinach, blueberry and lemon, chocolate and mint, or ginger and pear.
There are endless possibilities when it comes to customizing your low carb smoothie. Get creative and experiment until you find a combination that you love!
Keto Raspberry Smoothie
- Measuring Equipment
- 1/2 cup raspberries (fresh or frozen)
- 1 cup spinach (fresh or frozen)
- 1 scoop vanilla protein powder
- 1 Tbsp chia seed
- 1 cup unsweetened almond milk
- sweetener (to taste)
- Add all ingredients to blender.
- Blend on high speed until smooth.
You can also swap out the raspberries for other berries like strawberries for a keto strawberry smoothie or a keto blueberry smoothie.
Common Questions about Low Carb Smoothies
This depends on the ingredients you use. A basic low carb smoothie made with unsweetened almond milk, protein powder and frozen berries will have around 5-17 grams of carbs. If you add more fruits or sweeteners, the carb count will go up.
Yes, you can. If you don’t want to use protein powder, you can replace it with another ingredient like nut butter, avocado or coconut milk. A smoothie does not have to contain protein, but it does help you feel full longer.
No, you don’t have to use frozen ingredients, but they will make your smoothie colder and thicker. If you don’t have any frozen ingredients on hand, you can use fresh fruits and add ice to your smoothie.
Many smoothies are high in carbs because they contain a lot of fruits and sweeteners. While fruits are healthy, they are also high in natural sugars. If you’re watching your carb intake, it’s best to limit the amount of fruit you use in your smoothie or choose low carb fruits like berries.
Absolutely! Just use a low carb plant based milk such as Simply Almond or canned coconut milk and use fresh fruits, vegetables and other dairy free ingredients.
Final Thoughts on How to Make Low Carb Smoothies
I hope you have enjoyed this article and our keto smoothie recipe.
As you can see, there are plenty of healthy ingredients you can use to make a keto smoothie. Just be careful with how many carbs you are adding up and make sure most of your ingredients are low in carbs.
If you need more help calculating the macros for your smoothie, check out this recipe calculator.
And if you’re looking for more low carb recipes, be sure to check out my blog where I post new recipes every week!