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This smoothie uses one secret ingredient that makes it super nutritious and deliciously creamy at the same time. But this time it's not avocado, coconut cream or chia seeds. We are using raw eggs! If you haven't tried using raw eggs before, they make smoothies really frothy. Once you try it, you will love it!
This recipe is actually based on two of my most popular smoothie recipes — Vanilla Keto Smoothie and Chocolate Keto Smoothie — so don't judge before you try! (If you prefer a recipe made with no eggs, you can always make this Keto Chocolate Peanut Butter Milkshake instead.)
How To Make Creamy Keto Peanut Butter Chocolate Smoothie
Making this creamy keto smoothie is easy! Here's what you need and what you can use if you need to make it egg-free, dairy-free, nut-free or vegetarian.
- Eggs are a great source of protein and will make this smoothie creamy and frothy. Don't worry, you won't be able to taste them and there will be no slimy texture. If you can't use eggs, you can use 1 tbsp chia seeds or 1-2 tbsp coconut butter or almond butter.
- Collagen powder is a great source of protein that will make this smoothie even creamier. Instead of collagen powder you can use whey protein powder (isolate) or egg white protein powder. You can even use plant-based protein powder (pea protein powder is a good choice).
- Almond milk or cashew milk (make sure it's unsweetened) or even water will work in this recipe. If you don't like ice, add more almond milk or water.
- Heavy whipping cream or coconut milk for dairy-free. And if you need to reduce the calories in this smoothie, simply use more almond milk.
- Peanut butter, smooth or chunky for creamy smoothie packed with flavor. If you can't eat peanuts, use almond butter, coconut butter or sunflower seed butter.
- Cacao powder or Dutch process cocoa powder are both good options. Make sure there is no added sugar.
- Low-carb sweetener such as stevia, Erythritol, Swerve or Allulose can be used to taste. You can find all options and conversions here.
- Ice is perfect for hot summer days and will provide extra creaminess. Or you can just add water or more almond milk instead.
My original Vanilla Keto Smoothie and Chocolate Keto Smoothie use MCT oil which I skipped in this version. If you need more fat, feel free to add a tablespoon of MCT oil.
Optionally, you can use sugar-free chocolate syrup, ideally Allulose based. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout.
How To Pasteurize Eggs at Home
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 carbs7.1 grams
Protein44.6 grams
Fat50.8 grams
Calories666 kcal
Calories from carbs 4%, protein 27%, fat 69%
Total carbs11.7 gramsFiber4.6 gramsSugars3.3 gramsSaturated fat21.1 gramsSodium408 mg(18% RDA)Magnesium115 mg(29% RDA)Potassium691 mg(35% EMR)
Ingredients (makes 1 serving)
Instructions
- First, since we are using raw eggs, make sure you're using pasteurised eggs. (If you don't want to use ice, simply add some water or use more almond milk.)
- Place everything in a blender and process until smooth and creamy.
- Optionally, drizzle some sugar-free chocolate syrup (ideally allulose based) inside a glass and pour in the smoothie. Serve immediately and enjoy!
Ingredient nutritional breakdown (per serving, 1 smoothie)
| Net carbs | Protein | Fat | Calories |
|---|
| 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 |
| 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 |
| Peanut butter smooth (unsweetened) |
| 3.2 g | 7.9 g | 16.3 g | 190 kcal |
| Cocoa powder, raw (cacao) |
| 1.1 g | 1.1 g | 0.7 g | 12 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Ice cubes |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 smoothie |
| 7.1 g | 44.6 g | 50.8 g | 666 kcal |
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