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This keto smoothie is such a refreshing and easy low-carb breakfast option. It tastes like ice cream but with none of the sugar! It's low in carbs and high in protein to keep you full for longer.
To get that extra protein boost we're using collagen powder, yogurt and eggs. If you haven't tried using raw eggs in smoothies before, it's a game changer. When blended, raw eggs get really frothy with absolutely no odd texture or flavor. And as long as you're using pasteurized eggs, they are safe to consume.
How To Make Keto Protein Smoothie
This Raspberry & Lemon Protein Smoothie is easy to make. Here's what you need and what you can use if you need to make this smoothie 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.
Full-fat yogurt or coconut yogurt for dairy-free. And if you need to add more fat and make it more satisfying, simply add some heavy whipping cream or coconut cream..
- Raspberries, ideally frozen for extra creamy texture. If you don't have frozen raspberries, use 2 more ice cubes. You can also use strawberries, blackberries or wild blueberries (go easy on blueberries as they contain twice the amount of carbs!)
- Lemon zest for extra flavor. Make sure you are using organic, unwaxed lemons. Although not essential, it's highly recommended. Instead of lemon zest you can could use 1/4 tsp of sugar-free vanilla extract.
- 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.
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Customize Your Smoothie
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. Here are a few tips:
- Need more fat? Add a tablespoon of MCT oil or partially replace the yogurt with heavy whipping cream or coconut yogurt.
- Need less protein? Skip the protein powder (collagen) or use just one egg (or use two egg yolks instead of two whole eggs). You can also reduce the protein content by using heavy whipping cream or almond milk instead of yogurt.
- Need fewer carbs? Use just half of the amount of raspberries or swap with blackberries for a slightly lower carb count.
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 Keto Smoothie Recipes
Love low-carb smoothies? Check out some of these recipes!
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.
Hands-on Overall
Serving size 1 smoothie
Nutritional values (per serving, 1 smoothie)
Net carbs7.6 grams
Protein43.1 grams
Fat15.4 grams
Calories351 kcal
Calories from carbs 9%, protein 51%, fat 40%
Total carbs10.2 gramsFiber2.6 gramsSugars6.8 gramsSaturated fat5.8 gramsSodium286 mg(12% RDA)Magnesium59 mg(15% RDA)Potassium649 mg(32% EMR)
Ingredients (makes 1 serving)
Instructions
- First, since we are using raw eggs, make sure you're using pasteurized 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.
Note: You can use sugar-free vanilla extract or a pinch of vanilla bean powder instead. Check the tips in the post above for allergy-free options.
- Serve immediately, optionally sprinkled with more crushed frozen raspberries, 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 |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 3.2 g | 7.5 g | 4.2 g | 80 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 |
| Lemon zest (peel), fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Raspberries, frozen (unsweetened) |
| 3.2 g | 1.1 g | 0.2 g | 24 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Vanilla extract, sugar-free, alcohol-based |
| 0 g | 0 g | 0 g | 2 kcal |
| Ice cubes |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 smoothie |
| 7.6 g | 43.1 g | 15.4 g | 351 kcal |
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