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Home » Keto Resources

Published: May 9, 2017 · by: jenniferbanz

Low Carb Smoothies - the Essentials!

This is a reference for all of the low carb and keto smoothies you could ever imagine making!

 I have been obsessed with my daily low carb smoothie here lately! I love to have a keto green smoothie everyday.  I like the way it taste and I enjoy it.

The thing with most smoothies is they are huge sugar bombs...am I right?  A perfect example is this Apple n Greens Smoothie from Jamba Juice.  A small(12oz) has 56 net carbs and 45 grams of sugar...OMG!  A SMALL!  THAT IS MORE SUGAR THAN A 12 OZ CAN OF COKE!

So I have scoured the inter-webs for all of the essential ingredients of a Keto Smoothie!  I would recommend picking one from each category to make a smoothie you will love.

 

a glass full of a low carb green smoothie on a table with blueberries

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How to make Low Carb Smoothies:

  • FRUIT

You really want to keep the fruit to a minimum, obviously.  I stick to berries like a few frozen strawberries or blueberries.  These just add a touch of sweetness.

  • GREENS

Spinach, kale, arugula, parsley, romaine, celery, etc.  My favorites are spinach or kale.  I like to add a lot of greens to my low carb smoothies...at least 2 cups!  Have you tried frozen okra in your smoothie?  I have been adding that lately and you cannot taste it at all!  I have been reading about okra becoming the next superfood

PROTEIN

Feel free to add a scoop of protein powder.  Find one that is sweetened with a sugar free sweetener and is lower in carbs.

  • SUPERFOODS

Chia seeds, flax seed, cacao nibs (use sparingly), spirulina, hemp seeds, matcha, and Acai.  My favorites are chia seeds and matcha.  You can add these directly into your low carb smoothie and blend them up, or you can sprinkle the hemp hearts, chia seeds, cacao nibs, or flax seeds on top for a little crunch.

A little note about hemp hearts...these little things are amazing!  For 3 tablespoons, your looking at zero net carbs, 15g of fat, and 10g of protein!

  • FATS

Coconut oil, Almond butter, natural peanut butter, cashew butter, or avocado.  Make sure the nut butters have no added sugar!  My favorite to use is almond butter.

  • LIQUID

Almond milk, cashew milk, coconut milk, or just plain ol water (my favorite).  Make sure the milks are unsweetened, obv!

  • SWEETENER

Stevia, erythritol, monk fruit powder, xylitol (toxic to pets).  My favorite is Swerve or liquid stevia!  If I have added protein powder to my smoothie then I will reduce or skip the sweetener.  It just depends on how sweet your protein powder is and how sweet you like your low carb smoothies!

What else could we need...besides a blender!  Here is my favorite blender!

I have a quick recipe down below in the recipe card, but I am also loving this combo:

3-4 strawberries

2 cups fresh spinach

2 tablespoons unsweetened almond butter

1 scoop vanilla Premiere Protein powder

½ to 1 scoop AmazingGrass Green Superfood

1 scoop Innate Magnesium powder

1 cup ice

1 cup water

3 low carb smoothies with berries

Low Carb Smoothies – Keto Smoothie (The Essentials!)

A reference for all of the low carb or keto smoothies you could ever imagine making!
4.09 from 12 votes
PRINT RECIPE SAVE TO FAVORITESSaved! PIN RECIPE
Course: Breakfast, Drinks, Snack
Cuisine: American
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 smoothie
Calories: 245kcal
Author: Jennifer Banz

Ingredients

  • 3 frozen organic strawberries
  • ½ cup frozen spinach or kale (whatever I have on hand)
  • 1 teaspoon chia seeds
  • 2 tablespoon almond butter
  • 1 tablespoon Granular Sweetener (Click here to see my favorite on Amazon)
  • fill the cup with water or Almond milk

Instructions

  • add all to a blender cup and blend until smooth
  • enjoy!

Jennifer's tips

  • For any of the other ingredients that I talked about, I would use 1 serving.  So if you wanted to add hemp hearts to your smoothie, add 3 tablespoons which is zero net carbs, 13g of fat, and 10g of protein!
Servings: 1 smoothie

Nutrition per serving

Calories: 245kcal | Carbohydrates: 11g | Protein: 8g | Fat: 19g | Fiber: 4g

Nutrition is provided as a courtesy only. Please re-calculate on your own with the ingredients and amounts you used for the most accurate data.

Watch how to make it

Keyword :gluten free, recipe for keto smoothie

More Keto Resources

  • Keto Diet for Beginners - Free Keto Meal Plan
  • Are you too overwhelmed to start keto?
  • Are you acting in self love or self hate?
  • 3 Reasons why we give into food urges

Reader Interactions

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    Recipe Reviews




  1. Amy Sears says

    January 25, 2023 at 1:26 am

    How much almond milk do you use and what kind?

    Reply
    • jenniferbanz says

      January 25, 2023 at 11:15 am

      I would use enough to cover the ingredients in the container, or about 8 ounces

      Reply
  2. Chrishara Sutton- Moore says

    October 16, 2022 at 1:30 pm

    5 stars
    I love this revelation I received for eating well. Thank you for all this information!

    Reply
  3. Kristin Warner says

    September 06, 2021 at 4:19 pm

    I'm 51 years old. I've been a type 1 diabetic since I was three and no one else in my family has ever had diabetes I can't take care of myself until I was in my thirties I've always been underweight or normal too low. Now I have gastroparesis and there's not very much that can even fit in my stomach if anything even stays down. All I care about is keeping my blood sugar low. so this is the smoothie I can have as much as I can get down and never have to worry about my blood sugar because it is so low carb. I want to wait and end up getting a bypass and they took out 85% of my stomach so that is the other issue that even if there was room ,I couldn't fit enough in there to gain weight. I know this is completely jumbled and I'm sorry about that I just wanted to spit everything out at once. I freeze everything so that it doesn't get diluted and I can just put it back in the freezer and it tastes better. There's never any reason to add water when I could add chicken broth or some kind of low carb, sometimes Fairlife milk for heavy whipping cream mixed with water which is what that carb control milk was I think. The premier protein shakes which I believe are the same as the ensure Max protein boost which is more expensive but sometimes I've heard that Peoples Insurance might pay for it? That would be nice. Both have lower carbs than the same brand of powder so I freeze those in ice cube trays. Unfortunately to me only the chocolate is okay so I can't make a fruit smoothie with it. It's possible the vanilla might not taste so sickeningly sweet and okay in a smoothie but I haven't tried it yet. I just use frozen blackberries Frozen starfruit and frozen raspberries sometimes some kind of low carb yogurt. I need sweetener I only just use what tastes good to me which is and I'm sure you will cringe, equal. I'm not concerned at all about the health aspects I just care about taste and blood sugar at this point. Also good, but not refreshing is the Premier Protein chocolate and peanut butter some low carb milk I guess. Most of the protein powders don't taste so great and they have hidden carbs and they're too damn expensive to experiment with but I probably will. I never post anything online so I'm going to send this before I go back and erase it. The star fruit is horribly expensive I ordered a box of it from somewhere but you really really have to let them ripen which is a killer if your as impatient as I am and actually yell at your microwave to hurry the f up okay so I'm done now. I'm in the hospital and I have no one to talk to you does it show?

    Reply
  4. Melissa Russell says

    January 17, 2021 at 6:08 am

    4 stars
    New to smoothies but having fun. Thanks to all your great recipes and tips im not wasting alot of ingredients by trial and error! Thankyou!

    Reply
  5. Liana says

    October 16, 2020 at 10:38 am

    Best recipe ever! Thankyou for all of the recipes you post. You have made a difficult keto journey so much easier for me!❤️

    Reply
  6. Erica Reilly says

    June 07, 2020 at 5:37 am

    Hi do youave option to subscribe to you?

    Reply
    • jenniferbanz says

      June 08, 2020 at 11:06 am

      Yes! Go to jenniferbanz.com and fill out the form on the top of the page

      Reply
  7. Jeremy says

    February 02, 2019 at 7:00 pm

    Can I make these the night before? Or are they best to be made right before consuming?

    Reply
    • jenniferbanz says

      February 03, 2019 at 11:31 am

      Best made right before drinking

      Reply
  8. Romy Hayward says

    November 25, 2018 at 9:08 pm

    Could I substitute plain Greek yogurt for protein?

    Reply
    • jenniferbanz says

      November 27, 2018 at 8:09 am

      Sure!

      Reply
  9. Robin says

    November 08, 2018 at 12:17 am

    5 stars
    SO happy I found your site! Thanks for these smoothie ideas. I'm studying up on IF and want to do it.

    Reply
  10. Suzanne Kennedy says

    October 04, 2018 at 7:54 am

    Hey Jennifer-
    Love the green smoothies...working with a nutritionist who would love added avocado.. ginger .... whole lemon to that!
    Hope you try it

    Reply
  11. francesca says

    April 07, 2018 at 5:40 am

    thank you for this inspiration :)!!!!! it's always great to find out new ideas!!!

    Reply
    • jenniferbanz says

      April 08, 2018 at 7:12 am

      You're very welcome, Francesca!

      Reply
  12. Marisa Franca @ All Our Way says

    March 08, 2018 at 9:41 am

    5 stars
    I don't normally have a smoothie in place of meals but this smoothie certainly sounds very satisfactory. Now I'd like to have it after my workout. It would give me that added boost.

    Reply
  13. Claire | Sprinkles and Sprouts says

    March 08, 2018 at 9:10 am

    5 stars
    Wow!!! These are a powerhouse of nutrition!!!!!!
    And your photos are just gorgeous.

    Reply
  14. Lfostry says

    March 07, 2018 at 7:22 pm

    Looks great!!! Trying it for breakfast! Can you tell me what the macros would be?

    Reply
    • jenniferbanz says

      March 08, 2018 at 8:39 am

      I added that info to the recipe card. Thanks!

      Reply
  15. Renna Hanlon says

    May 09, 2017 at 3:16 pm

    Do you dissolve your matcha in boiling water first, or just add the powder to your smoothie?

    Reply
    • jenniferbanz says

      May 09, 2017 at 3:47 pm

      I just put it in there ?

      Reply

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Welcome!

Jennifer

Hey there, I'm Jennifer! I’m the creator behind Low Carb with Jennifer and author of the cookbook Live Life Keto. 

I've been cooking low carb/keto for the past 10 years and it has helped me shed over 70 pounds!

My keto recipes reflect my philosophy on cooking...everything needs to be easy, fast, exceptionally delicious, and use common ingredients.

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