A smoothie on keto? It’s not too good to be true. You’ll love this keto blueberry ginger smoothie recipe. It’s easy to make and not too sweet.
How I Made a Keto Smoothie
Smoothies can be really good for you, but they can also be full of sugar and carbohydrates.
Even your good intentions with eating fruit can stand in your way of staying in ketosis. Depending on the fruit, you really have to watch your portions to stay in a good place with your sugar consumption.
The good news is, with smoothies you still get the benefits of the fiber in fruit, which is not the case with juicing.
It’s also best to make smoothies at home rather than buying them in cafes or coffee shops. Those smoothies are typically full of sugar and not particularly healthy for anyone, but especially not for my keto friends.
OK, so back to this recipe. I used blueberries, which I love, but portions do count here. You’ll notice I use 15 blueberries. You simply can’t go overboard or you’ll throw yourself out of ketosis.
Don’t worry, you’ll still enjoy the natural sweetness of the blueberries even with a fairly small amount.
For the base, I use coconut yogurt and coconut milk. These are great alternatives for anyone who may be sensitive to dairy.
A bit of ginger and a couple of slices of apple round out the ingredient list and add some complexity to this great smoothie.
MCT oil is also recommended for this recipe. MCT stands for medium chain triglycerides. This fat is easily digested and ideal for ketosis.
It’s easy for the liver to turn MCT oil into ketones, thereby helping you get in ketosis and stay there.
They offer a great source of energy. If you’re feeling sluggish in the morning or find yourself struggling to get past the 3:00pm slump, this smoothie with MCT oil could be your new best friend.
MCT oil is taken from coconut oil or palm oil. While coconut oil contains some MCT oil, it is much more concentrated in MCT oil, and thus more beneficial.
Some studies have found a positive correlation between MCT oil and weight loss. The fat is also quite satiating to help keep you fuller longer.
- 15 blueberries
- 1/2 cup (120 ml) of coconut yogurt
- 1 cup (240 ml) coconut milk (from cartons, unsweetened)
- 3 slices of ginger
- 2 slices of apple
- 1/2 Tablespoon (5 g) collagen powder
- 1 teaspoon (5 ml) MCT oil
- Stevia, to taste
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 4 g
- Calories: 168
- Sugar: 2 g
- Fat: 15 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 4 g