What kind of shake can I have on keto?

October 21, 2025 •

4 min read

According to a 2022 review, consuming two or more servings of avocado per week is associated with a reduced risk of coronary heart disease. This and other healthy fats are key when considering what kind of shake can I have on keto, as traditional sugary smoothies are off-limits.

Quick Summary

Learn to create satisfying, low-carb shakes that support your ketogenic lifestyle. Explore the best keto-friendly ingredients, healthy fats, protein powders, and sweeteners for delicious and compliant meal replacements.

Key Points

Use Unsweetened Bases: Opt for unsweetened almond milk, coconut milk, or heavy cream instead of high-sugar dairy milk or fruit juice.
Prioritize Healthy Fats: Incorporate sources like avocado, nut butters, chia seeds, and MCT oil to fuel your body and promote fullness.
Choose Low-Carb Protein: Select a quality, low-carb protein powder such as whey isolate, collagen, or pea protein for a muscle-supporting boost.
Limit High-Carb Fruits: Stick to small portions of low-carb berries like strawberries and raspberries, and avoid sugary fruits like bananas and mangoes.
Check for Hidden Sugars: Always read ingredient labels on protein powders and nut butters to avoid hidden carbs that can knock you out of ketosis.
Experiment with Flavor: Use keto-friendly sweeteners like stevia or monk fruit, along with extracts and spices, to add flavor without sugar.

The Foundation of a Keto-Friendly Shake

Creating a shake that is compliant with the ketogenic diet requires a shift in thinking from traditional smoothie recipes. Instead of high-carb fruits and sweetened dairy, the focus is on healthy fats, moderate protein, and low-carb liquids. This ensures your shake provides sustained energy and keeps you in ketosis.

Keto-Approved Liquids

Choosing the right base for your shake is the first critical step. Many conventional milks contain high levels of sugar (lactose), which can quickly consume your daily carbohydrate allowance. Unsweetened alternatives are the standard for keto shakes.

Unsweetened Almond Milk: A low-calorie, low-carb staple that provides a creamy texture without the added sugar.
Unsweetened Coconut Milk (from a carton): Offers a richer texture and healthy fats, ideal for a more decadent shake.
Full-Fat Coconut Milk (canned): Adds significant fat content and a luxurious creaminess, but use in moderation as it's higher in saturated fat.
Heavy Whipping Cream: A very low-carb, high-fat dairy option for an ultra-creamy consistency. Just be mindful of portion sizes.
Water: Can be used to thin out a shake and keep calories in check.

Essential Healthy Fats

Healthy fats are the cornerstone of a ketogenic diet, providing the primary source of fuel for your body. Incorporating these into your shake will help you feel full and energized.

Avocado: Adds a rich, creamy texture and is packed with monounsaturated fats and fiber. A half-frozen avocado can dramatically improve the shake's consistency.
Nut Butters: Almond butter and peanut butter (unsweetened, no added sugar) provide a good mix of healthy fats and protein. Always check the label for hidden carbs.
Seeds: Chia seeds, flaxseeds, and hemp hearts are excellent sources of fat, fiber, and omega-3s. Chia seeds also act as a natural thickener.
MCT Oil: Derived from coconut oil, MCT (Medium-Chain Triglyceride) oil is a quick source of energy that can boost ketone production.
Coconut Oil: Adds healthy fats and a subtle coconut flavor.

The Right Protein Powder

For those who need a protein boost, especially post-workout, choosing a low-carb protein powder is crucial. Look for powders with minimal fillers and sugars.

Whey Protein Isolate: One of the most popular options, whey isolate is very low in carbs and provides a complete amino acid profile.
Plant-Based Protein Powder: Pea protein or hemp protein are great alternatives for vegans or those with dairy sensitivities. Hemp protein also provides omega-3s and fiber.
Collagen Protein: While not a complete protein, collagen peptides are low-carb and support skin, joint, and gut health.

Creative Keto Shake Recipes

Don't be fooled into thinking keto shakes are bland. The right combination of ingredients can create delicious, satisfying beverages that feel like a cheat meal.

Chocolate Peanut Butter Dream

This recipe offers the classic combination of chocolate and peanut butter in a keto-friendly package. It's a rich, satisfying, and easy-to-make shake for any time of day.

1 cup unsweetened almond milk
2 tbsp unsweetened cocoa powder
1-2 tbsp natural peanut butter
1 scoop chocolate keto protein powder
8-10 drops liquid stevia (or other keto sweetener)
Handful of ice cubes
Instructions: Blend all ingredients until smooth and creamy. Adjust sweetness and thickness to your liking.

Berry Green Power-Up

Incorporating leafy greens into your shake is an easy way to get extra nutrients without affecting the taste too much. This recipe combines low-carb berries with a nutrient-dense vegetable base.

1 cup full-fat coconut milk (canned)
1/2 cup frozen mixed berries (raspberries, strawberries)
1 large handful of spinach or kale
1 tbsp chia seeds
1/2 frozen avocado (for creaminess)
Instructions: Add all ingredients to a blender and process until completely smooth. The avocado ensures a silky texture.

Common Keto Shake Mistakes to Avoid

To ensure your shake keeps you in ketosis, be vigilant about avoiding common pitfalls that can add unnecessary carbs.

Using the wrong sweeteners: Many artificial sweeteners, and natural sweeteners like honey or maple syrup, are high in carbs. Stick to keto-approved options like stevia, erythritol, or monk fruit.
Adding high-carb fruit: While small amounts of berries are acceptable, high-sugar fruits like bananas, mangos, and grapes are not. Always measure your berries carefully to stay within your macro goals.
Neglecting labels: Always read the nutrition label on protein powders and nut butters. Some contain hidden sugars or starches that can surprisingly increase the carb count.
Overdoing protein: A keto diet is moderate in protein, not high. Too much protein can be converted into glucose, potentially hindering ketosis. A standard serving (1-2 scoops) of protein powder is usually sufficient.

Keto Shake vs. Standard Shake: A Comparison


Feature	Keto Shake	Standard Shake
Liquid Base	Unsweetened almond/coconut milk, water, heavy cream	Dairy milk, fruit juice, sweetened dairy
Primary Energy Source	Healthy fats (avocado, nuts, MCT oil)	Carbohydrates (fruit, sugar)
Sweeteners	Stevia, erythritol, monk fruit	Table sugar, honey, maple syrup, high-fructose corn syrup
Fruits	Small portions of low-carb berries (raspberry, strawberry)	High-carb fruits (banana, mango, pineapple)
Key Additives	Avocado, nut butters, seeds, MCT oil	Flavored syrups, sorbet, ice cream
Macronutrient Focus	High Fat, Moderate Protein, Low Carb	High Carb, Variable Protein & Fat

Conclusion: Blending Your Way to Keto Success

Figuring out what kind of shake can I have on keto is simpler than it seems when you have the right ingredients and knowledge. By swapping high-carb components for nutrient-dense, healthy fats, you can create a variety of delicious and satisfying shakes that support your ketogenic lifestyle. From creamy chocolate peanut butter concoctions to refreshing berry greens, the options are plentiful and delicious. Experiment with different low-carb liquids, healthy fat sources, and protein powders to find your perfect blend. With careful planning and label reading, shakes can be a convenient and tasty tool to help you reach your health and fitness goals. For more in-depth information on healthy fats for the keto diet, see this helpful guide from Healthline: Top 14 Healthy Keto Fats (And Some to Avoid).

Frequently Asked Questions

Most standard protein powders contain added sugars and carbs that are not suitable for a strict keto diet. It is best to use a specialized keto-friendly, low-carb protein powder, such as whey isolate or collagen protein, to stay in ketosis.

MCT (Medium-Chain Triglyceride) oil is a supplement often added to keto shakes because it is easily digested and quickly converted into ketones, providing a rapid source of energy and boosting fat-burning.

To thicken a keto shake, you can use ingredients like half a frozen avocado, a spoonful of chia seeds or flax meal, or add more ice. These options create a creamy texture without increasing the carbohydrate count significantly.

No. While low-carb berries like raspberries and strawberries are safe in moderation, many other fruits and berries are high in sugar. Always measure your portion to ensure you stay within your daily carb limit.

Yes, but you must choose a natural, unsweetened peanut butter. Many commercial brands contain added sugars and oils that are not keto-friendly. Always check the nutrition label for hidden carbs.

Excellent dairy-free liquid options include unsweetened almond milk and full-fat coconut milk (from a carton). They provide a creamy base while remaining low in carbs.

To sweeten a keto shake without sugar, use natural, zero-carb sweeteners. Good options include liquid stevia, erythritol, or monk fruit drops.

Yes, a well-formulated keto shake can serve as a meal replacement. To make it balanced, ensure it includes a combination of healthy fats (avocado, MCT oil), moderate protein (powder), and low-carb fiber (chia seeds, leafy greens).