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Wild blueberries, lemon and cream are the main ingredients in this healthy, satisfying breakfast smoothie that is high in protein, low in sugar and packed with antioxidants!
How To Make High Protein Smoothies
There are several ways to add protein to your breakfast smoothie. You can use collagen powder, egg white protein isolate, whey protein isolate, or your favorite vegan protein powder.
Adding protein to your regular smoothie will help you stay full for longer which is great news for those who are trying to eat less and lose body fat. Plus if you're using gelatin, it's great for your skin, hair, nails, joints, ligaments, tendons and bones and it also reduces joint pain!
You can also add protein to your smoothie by using raw eggs. If you haven't tried it before, it's a game changer! When blended, raw eggs get smooth and frothy with absolutely no eggy texture or flavor. And as long as you're using pasteurized eggs, they are safe to consume.
Finally, if you're vegan or can't eat dairy or eggs, adding a tablespoon or two of almond or peanut butter will slightly increase the amount of protein plus it will also make your smoothie thick and creamy.
Recipe Tips
This keto smoothie can easily be made dairy-free. If you can't have diary, simply substitute the heavy whipping cream with coconut cream. Instead of collagen you can use whey protein isolate or egg white protein isolate.
We're using frozen wild blueberries which have a lower sugar content and more antioxidants compared to cultivated blueberries. You can easily tell them apart as wild blueberries are much smaller and less sweet/more tart compared to their cultivated variety.
Each and every one of us has different dietary needs so it's only natural that you may need to adjust the macros in this keto recipe. You can make all these adjustments and more directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.
More High-Protein Smoothies
Love smoothies? Here are more higher protein, low-carb recipes!
How To Pasteurize Eggs at Home
Note that this recipe uses raw eggs. They are safe to consume as long as they are pasteurized or are stamped with British Lion mark (UK).
If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs.
To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 60 °C/ 140 °F. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.
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Hands-on Overall
Serving size 1 smoothie
Nutritional values (per serving, 1 smoothie)
Net carbs8 grams
Protein36.2 grams
Fat33.9 grams
Calories488 kcal
Calories from carbs 7%, protein 30%, fat 63%
Total carbs9.8 gramsFiber1.8 gramsSugars7.3 gramsSaturated fat17.8 gramsSodium275 mg(12% RDA)Magnesium39 mg(10% RDA)Potassium412 mg(21% EMR)
Ingredients (makes 1 serving)
- 1/2 cup unsweetened almond milk or water (120 ml/ 4 fl oz)
- 1/4 cup heavy whipping cream or coconut milk (60 ml/ 2 fl oz)
- 2 large eggs, pasteurized
- 1/4 cup collagen powder or protein powder of choice (25 g/ 0.9 oz)
- 1/2 cup frozen or fresh wild blueberries (75 g/ 2.7 oz)
- 1/2 tsp fresh lemon zest
- 5 drops Stevia extract or other low-carb sweetener of choice, to taste
- few ice cubes
Instructions
- First, since we are using raw eggs, make sure you're using pasteurized eggs. (See recipe tips and substitutions for more info.)
- Place everything in a blender and process until smooth and creamy.
- Serve immediately.
Ingredient nutritional breakdown (per serving, 1 smoothie)
| Net carbs | Protein | Fat | Calories |
|---|
| Almond milk natural (unsweetened) |
| 0.5 g | 0.6 g | 1.4 g | 17 kcal |
| Gelatin powder, hydrolyzed (collagen) |
| 0 g | 21.4 g | 0 g | 84 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1.6 g | 1.1 g | 22.8 g | 220 kcal |
| Blueberries, wild, frozen (unsweetened) |
| 5.2 g | 0.5 g | 0.2 g | 24 kcal |
| Lemon zest (peel), fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 smoothie |
| 8 g | 36.2 g | 33.9 g | 488 kcal |
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