Creamy Protein for Everyday!
We try to go to the gym 3-4 days a week. And if we drank our smoothies laden with fruit and juices, that would amount to a lot of sugar very regularly. We decided to come up with an equally delicious low carb protein shake to enjoy guilt-free. The key, we knew, was to find a low carb protein shake as a base. Many of today’s most popular protein powders can have as much as 15g of carbs! Our favorite low carb protein powder is NOW Foods Eggwhite Protein with only 1.5g of carbs per serving. It tastes great and has a super short list of ingredients, which is hard to find. Ingredients are as important as protein and carb counts!
Update: we now use Isopure protein powder for most of our recipes.
You don’t want your protein full of fillers and chemicals. Check out Garden of Life‘s raw protein powder with organic sprouted protein and live probiotics and enzymes. Their list of ingredients has protein from so many organic plant, grain and seed sources. It’s great for vegetarian and vegan dieters and the vanilla flavor is amazing! Try it in baking! Speaking of baking, an unflavored brand that could come in handy for high protein baking is NOW Foods Whey Protein. Unflavored protein powder can add some thickness and amp up the protein content.
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We created a creamy, high fat, low carb protein shake you can drink after every gym session without being kicked out of ketosis! Meet your macros while still enjoying your protein.
If you enjoyed this protein shake, try this Vanilla Chia Seed Protein Smoothie from Low Carb Africa! It makes for a quick and filling breakfast smoothie when you’re short on time.
Update: The correct net carb count is actually 4.5 grams! Please go by the written recipe below and not the picture, which is slightly outdated and this was one of our first posts ever!
- 1 cup almond milk
- 1 tbsp cocoa powder
- 1 tbsp coconut oil
- 1 tbsp peanut butter
- 2 tsp So Nourished erythritol sweetener
- 1 scoop chocolate protein powder
- 4 ice cubes
- Invest in a good, low carb protein powder! In these cases, the flavor doesn't matter too much as we're adding a whole bunch of goodies. We used Now Foods Chocolate Protein Powder, which is 0 net carbs per serving.
- In a Nutribullet, combine all the dry ingredients and then add your wet ones. You can choose your main liquid here. Whether it's water, cream, coconut/almond/cashew milk, make sure it's low carb. Even in innocent almond milk, some brands pump in a good amount of sugar. Try to buy the unsweetened versions.
- Add ice cubes for added thickness and blend for about a minute. Enjoy cold!
Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our keto recipes to learn to make more delicious and healthy meals that take no time to prepare!
The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.
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Is this something I can drink before a work out? How long should I wait to workout after consuming it?
Sure, you can drink this protein shake any time you like. Just leave a little time before working out so you’re not overly full. Maybe 30 minutes?
I do slightly similar, after a work out your body can absorb carbs much quickly then having carbs when you’re not working out. Those carbs don’t affect your ketones as it will just be stored quickly into the muscles. Just so you no the carbs won’t affect you that much after a work out just gotta make sure it’s as low as possible. in fact that’s where you want to get in the daily carbs
as for my smoothie I now use
1 cup of coconut milk unsweetened 1g carb 5g fat 1g protein
1 tbl spoon not serving size which is 2 tbl spoon of any kind of nut butter 2-4 g carb 8-10g fat 4-6g protein depending what i get
1tbl spoon chia seed 4g fiber carbs 4g fat 2g protein
1 til spoon mct oil 14g fat
1 scoop of protein (considering half a scoop) 2g carbs 2gs fat 24g of protein
also add Himalayan pink salt for the minerals and electrolytes and half a cup of water just to enjoy the shake longer and make me feel full
9-11g carb 33-35g fat 31-33g protein that’s usually my carbs for the day other then nuts that I snack on and avacodos
I make smoothies close to this recipe, except I exclude protein powder and instead add some heavy cream to have a better fat to protein ratio. I add some berries instead of stevia, and I add vanilla and almond extract. It tastes great in a complex/rich way. I have one each night and I don’t feel a need to snack for the rest of the night.
How does this work for a keto diet with that ratio of protein to fat?? Seems like it would convert to glucose as protein can do. Curious if it does from your experience. Sounds delicious though. Thanks!!
Protein doesn’t turn into glucose so easily, especially when there’s an ample supply of fat, from which the body can make ketones. Don’t be afraid of protein 🙂
Can’t wait to try this! I don’t mean to sound redundant after reading the questions/comments, but I looked at the close-up of the label on the Now Protein Powder in the Amazon link you provided, and the label states 9g of carbs per scoop and I didn’t see any subtractions (such as fiber) listed to make this 1 carb. Am I missing something?
This one here? http://amzn.to/2bojlpE I’m looking at the label and it says “<1 gram"
I have just ordered MCT coconut oil and wondered if I can use this as the coconut oil mentioned above? This sounds like a great combination and I look forward to making it.
For sure, MCT can be substituted in this recipe.
How are you figuring 2 gms of carbs? Do you mean net carbs? My almond milk is 1 carb per cup, NOW eggwhite protein powder is 2 carbs per scoop and tbsp of no sugar pb is carbs per tbsp. I dont count the carbs that are in erytheritol but I have to count all the rest to dose insulin for. Net carbs should be stated if that’s what you meant. Recipe sounds delicious though!
The correct net carb count is actually 4.5! This was one of our first recipes ever on Tasteaholics and after slightly tweaking the recipe, we didn’t update the counts. See above for protein powder recommendations. For reference, we used Skippy Natural in this recipe which is 2.5 net carbs per tablespoon.
Hi Vicky: I love this shake. I’m a little confused, however, about the net carbs for the recipe only being 2. When I added up the net carbs from each ingredient, I came up with 8 for the shake:
4 peanut butter
2 almond milk
1 protein powder
Can you please explain? I’m trying to learn to count my macros. Thank you!!!
Sorry about the confusion, we just updated the post to reflect the correct net carb count. Our almond milk is 1 net carb per cup, the cocoa powder is 1 net carb per tbsp, the protein is 0 net carb per scoop (at the time, we used this protein powder), and the peanut butter is 2.5 per tbsp. Hope that helps!