We may earn a commission for purchases made using our links. Please see our Disclaimer to learn more.

Keto Shakes Recipes: A Complete Guide

Why Make Your Own Keto Shakes?

Hey there, keto friend!

If you’re as passionate about the keto diet as I am, you know how rewarding it is to whip up your keto-friendly meals.

Making your keto shakes at home is not only fun but also gives you full control over the ingredients.
You can tailor your shakes to your taste preferences and nutritional needs while ensuring they’re free from unwanted additives.

Basic Ingredients for Keto Shake Recipes

Let’s start with the essentials you’ll need to create a delicious and nutritious keto shake at home.

Base Liquids

• Unsweetened almond milk
• Unsweetened coconut milk
• Water
• Heavy cream (for an extra creamy shake)

Healthy Fats

• MCT oil
• Coconut oil
• Avocado
• Heavy cream

Protein

• Whey protein isolate
• Collagen protein
• Plant-based protein powder

Fiber

• Chia seeds
• Flaxseeds
• Psyllium husk

Flavorings and Sweeteners

• Cocoa powder
• Vanilla extract
• Fresh or frozen berries (in moderation)
• Keto-friendly sweeteners like stevia, erythritol, or monk fruit

Step-by-Step Recipe for a Homemade Keto Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 avocado
• 1 scoop whey protein isolate (vanilla or chocolate)
• 1 tablespoon MCT oil
• 1 tablespoon chia seeds
• 1 teaspoon cocoa powder (if making a chocolate shake)
• A few drops of liquid stevia or 1 packet of erythritol (optional)
• Ice cubes (optional)

Instructions:

1. Prepare the Base: Pour the almond milk into a blender.
2. Add Fats: Scoop the avocado and add it to the blender along with the MCT oil.
3. Add Protein: Add the whey protein isolate.
4. Add Fiber and Flavor: Mix in the chia seeds, cocoa powder (if using), and sweetener if desired.
5. Blend: Blend on high until smooth. If you prefer a thicker shake, add a few ice cubes and blend again.
6. Serve: Pour into a glass and enjoy immediately.

Detailed Keto Shake Recipes Options

Chocolate Keto Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop chocolate whey protein isolate
• 1 tablespoon MCT oil
• 1 tablespoon cocoa powder
• 1 tablespoon chia seeds
• A few drops of liquid stevia or 1 packet of erythritol
• Ice cubes (optional)

Instructions:

1. Pour the almond milk into a blender.
2. Add the MCT oil, chocolate whey protein isolate, cocoa powder, and chia seeds.
3. Blend until smooth, adding ice cubes if you want a thicker keto protein shake.
4. Sweeten to taste with liquid stevia or erythritol.
5. Serve and enjoy!

Vanilla Keto Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop vanilla whey protein isolate
• 1 tablespoon MCT oil
• 1 teaspoon vanilla extract
• 1 tablespoon chia seeds
• A few drops of liquid stevia or 1 packet of erythritol
• Ice cubes (optional)

Instructions:

1. Pour the almond milk into a blender.
2. Add the MCT oil, vanilla whey protein isolate, vanilla extract, and chia seeds.
3. Blend until smooth, adding ice cubes if desired.
4. Sweeten to taste with liquid stevia or erythritol.
5. Serve and enjoy!

Strawberry Keto Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 cup fresh or frozen strawberries (low carb)
• 1 scoop vanilla whey protein isolate
• 1 tablespoon MCT oil
• 1 tablespoon chia seeds
• A few drops of liquid stevia or 1 packet of erythritol
• Ice cubes (optional)

Instructions:

1. Pour the almond milk into a blender.
2. Add the strawberries, MCT oil, vanilla whey protein isolate, and chia seeds.
3. Blend until smooth, adding ice cubes if desired.
4. Sweeten to taste with liquid stevia or erythritol.
5. Serve and enjoy!

Coffee Keto Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• 1 shot of espresso or 1/2 cup strong-brewed coffee
• 1 scoop vanilla or chocolate whey protein isolate
• 1 tablespoon MCT oil
• 1 tablespoon chia seeds
• A few drops of liquid stevia or 1 packet of erythritol
• Ice cubes (optional)

Instructions:

1. Pour the almond milk and coffee into a blender.
2. Add the MCT oil, whey protein isolate, and chia seeds.
3. Blend until smooth, adding ice cubes if desired.
4. Sweeten to taste with liquid stevia or erythritol.
5. Serve and enjoy!

Caramel Keto Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop vanilla whey protein isolate
• 1 tablespoon MCT oil
• 1 tablespoon sugar-free caramel syrup
• 1 tablespoon chia seeds
• A few drops of liquid stevia or 1 packet of erythritol
• Ice cubes (optional)

Instructions:

1. Pour the almond milk into a blender.
2. Add the MCT oil, vanilla whey protein isolate, sugar-free caramel syrup, and chia seeds.
3. Blend until smooth, adding ice cubes if desired.
4. Sweeten to taste with liquid stevia or erythritol.
5. Serve and enjoy!

Preparation Tips

Use Fresh Ingredients: Always use fresh and high-quality ingredients to ensure the best taste and nutritional value in your keto protein shake.

Blend Well: To avoid clumps, blend the keto protein shake thoroughly. If using chia seeds, let the shake sit for a few minutes after blending to allow them to soften.

Adjust Thickness: Add more or fewer ice cubes or adjust the amount of liquid to get your preferred shake consistency.

Transport and Storage Tips

Use Insulated Bottles: For transporting your keto protein shake, use insulated bottles to keep it cool and fresh.

Pre-Measure Ingredients: If you’re on the go, pre-measure your dry ingredients and store them in small containers or ziplock bags. Add the liquids and blend when you’re ready to drink.

Refrigeration: Homemade keto protein shakes can be stored in the refrigerator for up to 24 hours. Shake well before drinking if stored for later.

Keto Shake Recipes With Full-Cream Milk

If you don’t want to use unsweetened almond milk, it can be replaced by organic full-cream milk in keto shake recipes.

However, it’s important to note that full cream milk contains more carbohydrates than unsweetened almond milk, which might affect your overall carb intake for the day.

Here’s a quick comparison:
Unsweetened Almond Milk: Typically contains 1-2 grams of carbs per cup.
Organic Full Cream Milk: Contains around 12 grams of carbs per cup.

If you decide to use full cream milk, be mindful of your total daily carbohydrate allowance to ensure you stay within your keto goals.

Here are 4 updated shake recipes using organic full-cream milk:

Chocolate Keto Shake

Ingredients:

• 1 scoop chocolate whey protein isolate
• 1 cup organic full-cream milk
• 1 tbsp cocoa powder
• 1-2 tbsp heavy cream or 1-2 tbsp avocado oil
• Stevia or erythritol to taste

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve chilled and enjoy!

Vanilla Keto Shake

Ingredients:

• 1 scoop vanilla whey protein isolate
• 1 cup organic full-cream milk
• 1 tsp vanilla extract
• 1-2 tbsp heavy cream or 1-2 tbsp avocado oil
• Stevia or erythritol to taste

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve chilled and enjoy!

Strawberry Keto Shake

Ingredients:

• 1 scoop vanilla whey protein isolate
• 1/2 cup fresh or frozen strawberries
• 1 cup organic full-cream milk
• 1-2 tbsp heavy cream or 1-2 tbsp avocado oil
• Stevia or erythritol to taste

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve chilled and enjoy!

Coffee Keto Shake

Ingredients:

• 1 scoop mocha whey protein isolate
• 1 cup cold brew coffee
• 1 cup organic full-cream milk
• 1-2 tbsp heavy cream or 1-2 tbsp avocado oil
• Stevia or erythritol to taste

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve chilled and enjoy your caffeinated treat!

While using organic full cream milk in your keto shakes can add a richer flavor and more calories from fat, it also increases the carbohydrate content.

Always consider your daily carb limit to ensure you stay in ketosis and enjoy experimenting with these recipes and finding the best balance that works for you!

Cost Breakdown of Keto Shake Recipes

Making your keto shake can be very cost-effective. Here’s a rough breakdown of the costs per serving:

• Almond Milk: $0.25
• Avocado: $0.75
• Whey Protein Isolate: $1.00
• MCT Oil: $0.50
• Chia Seeds: $0.20
• Cocoa Powder: $0.10
• Sweetener: $0.10
• Total Cost: Approximately $2.90 per serving

This cost is based on typical prices and can vary depending on where you shop and your chosen brands.
Nonetheless, homemade shakes are generally more affordable than most pre-made options.

Conclusion

There you have it—a comprehensive guide to making delicious and cost-effective keto shakes at home.

These keto protein shakes offer convenience, nutritional balance, and variety, making your keto journey much easier and more enjoyable.

Remember, the key to success on keto is consistency, and having the right tools—like these homemade keto shakes—can make all the difference.

FAQs

1. How can I ensure my homemade keto protein shake is low in carbs?
   Ensure you use unsweetened base liquids like almond milk or coconut milk and avoid high-carb fruits and sweeteners. Stick to keto-friendly ingredients and measure everything carefully.
   
2. Can I prepare keto protein shakes in advance?
   Yes, you can prepare keto protein shakes in advance. Store them in the refrigerator for up to 24 hours. Shake well before consuming if stored for longer.
   
3. What are the best containers for transporting keto protein shakes?
   Insulated bottles or shaker bottles with tight lids are ideal for transporting keto protein shakes. They keep your shake fresh and prevent spills.
   
4. How long can I store homemade keto protein shakes?
   Homemade keto protein shakes can be stored in the refrigerator for up to 24 hours. If you plan to store them longer, consider freezing the shake in an ice cube tray and blending the cubes with a bit of liquid when you’re ready to drink.
   
5. Are there any tips for making keto protein shakes more filling?
   To make your keto protein shake more filling, add more healthy fats like avocado or MCT oil and include a fiber source like chia seeds or flaxseeds. This helps keep you full longer and supports your keto diet goals.