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Are frozen blueberries keto-friendly? Yes! Many berries, including blueberries, are low-carb fruits that may fit into your keto diet plan. This keto blueberry smoothie recipe has only 9.2 grams of net carbs per serving. Learn the secret ingredients to make the creamiest and most DELICIOUS keto smoothie ever! If you are looking for a keto drink that is packed with vitamin C and phytonutrients, you’ve come to the right place.
Great keto recipe!
– Brian
Lots of no added sugar smoothie recipes use bananas for sweetness and creaminess. However, it’s easy to make a thick and creamy smoothie for low-carb diets. Today, you’ll learn how to make a blueberry smoothie keto.
Blueberries are actually a little higher in net carbs than some other berry options. To bring the carb count down, I’m using a combination of strawberries and blueberries. No worries though, this does not dilute the rich blueberry flavor and color at all.
🫐 How many carbs in blueberries?
You can have blueberries on keto. ¼ cup of wild, frozen blueberries has only 3 grams of net carbs (per Cronometer). ¼ cup of conventional blueberries averages 4-5g net carbs per ¼ cup. Both fresh and frozen blueberries can fit well into most low carb diets.
Dried blueberries have the water removed, which concentrates the sugar content. Dried fruits are generally not considered keto-friendly foods.
How many carbs are in 1 cup of blueberries?
One cup of blueberries has 12-19 grams of net carbs (per Cronometer). The exact amount depends on the size of the blueberries, degree of ripeness, etc.
Blueberry Nutrition Facts
Here is the nutritional value of 100g raw blueberries (per Cronometer):
| Calories | 57 |
| Total Carbohydrates | 14.5g |
| Fiber | 2.4g |
| Fat | 0g |
| Protein | 1g |
| Vitamin A | 0% DV |
| Thiamin | 2.5% DV |
| Riboflavin | 2.4% DV |
| Niacin | 2.1% DV |
| Vitamin C | 16.2% DV |
| Vitamin E | 2.9% DV |
| Folate | 1.5% DV |
| Vitamin K | 24.1% DV |
| Calcium | 1% DV |
| Magnesium | 1.5% DV |
| Phosphorus | 1.2% DV |
| Potassium | 2.2% DV |
| Selenium | 0% DV |
| Zinc | 1.1% DV |
⭐ How to Make Keto Blueberry Smoothie
Here are the ingredients you need to make my blueberry smoothie keto recipe:
- 1 cup each: cottage cheese, frozen blueberries, frozen strawberries
- 6 ice cubes
- 1 cup cold water
- ¼ cup creamy almond butter (or peanut butter)
- ¼ teaspoon nutmeg
- 2 pinches Stevia extract
Get a printable recipe card at the end of the post!
Using double cream cottage cheese makes this recipe both low carb and LCHF (low carb, high fat). Plus, the double cream (6%) cottage cheese is so, so delicious. If you like cottage cheese, I think you’ll find it’s pretty out-of-this-world in the taste department.
I used frozen wild blueberries in this recipe because they tend to be smaller than farmed blueberries. This means they’ll break down a little quicker in the food processor. It’s fine to use bigger blueberries if that’s all you can find.
If you don’t like nutmeg, you can skip it or use cinnamon instead. That said, I love, love, love the nutmeg here, and recommend leaving it in.
One more optional thing I like for this LCHF blueberry smoothie is some fresh blueberries. I sprinkle them on the shake and pretend they are boba. 🙂 (There’s only a few of them, so the impact on the net carb count is minimal.)
Directions
Now let’s learn how to make keto blueberry smoothies:
If your frozen strawberries are large, chop them up a little smaller. This will make it easier to break them down in the food processor.
Next, simply throw all of your ingredients into the food processor and blend until smooth. If some ingredients are sticking to the sides, stop the processor and scrape the sides down with a spatula. Then continue to blend.
It’s especially important to get this smoothie smooth, so you don’t end up with globs of cottage cheese or almond butter. You’re done when it’s a uniform rich violet color.
Pour your finished keto smoothies with blueberries into glasses and add wide straws. Add some fresh blueberries on top to garnish, if you wish. Drink up!
Leftover blueberry keto shake can be frozen in popsicle molds. That way, you can enjoy a sweet and creamy keto popsicle whenever the mood strikes you!
Watch How to Make It!
Keto Blueberry Smoothie Recipe
Ingredients
- 1 cup cottage cheese, 6%
- 1 cup frozen blueberries
- 1 cup frozen strawberries
- 6 ice cubes
- 1 cup cold water
- ¼ cup creamy almond butter
- ¼ teaspoon nutmeg (skip if you dislike nutmeg, otherwise OMG this is so good!)
- 2 pinches stevia extract
- fresh blueberries (for garnish, optional)
Instructions
- If your frozen strawberries are large, chop them up a little smaller.
- Place all ingredients into a high-speed blender or food processor and blend until completely smooth. If some ingredients are sticking to the sides, stop the processor and scrape the sides down with a spatula. Then continue to blend. We don't want chunks of almond butter or cottage cheese visible in the smoothie!
- Pour your well-blended keto smoothies into glasses. Top with fresh blueberries, if desired. These are easiest to drink with wide-width paper straws.
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 2 recipe (transition and weight maintenance). Always get professional medical advice from someone familiar with your personal medical history if you have questions about your blood sugar levels or blood sugar control with diabetes. “Keto” recipes on the web may not be suitable for patients using the ketogenic diet as their medical nutritional therapy. This is a high-energy snack, with enough protein and fat that a double serving could serve as a small meal. If you have a fat loss goal, I would not typically recommend drinking your calories. However, this particular low-carb smoothie has a lot of staying power from the protein and fiber-rich whole fruits. I felt so satiated by two servings of this smoothie. I can’t normally say that about beverages, keto or not! I’m completely convinced that keto smoothies for weight loss can be a thing. The cottage cheese is integral to this recipe, providing most of the filling protein. Swap the 6% cottage cheese for low-fat cottage cheese if you are looking for a lower calorie smoothie. Lowering the fat in a recipe will (generally) also lower the calories. Here are a few more health benefits of this smoothie:- Vitamin C: One serving of this smoothie is an excellent source of vitamin C, an essential nutrient that supports your immune system. It’s also rich in vitamin K and potassium, nutrients that are beneficial for heart health.
- Phytonutrients: Berries are rich in colored pigments called anthocyanins that are linked to a reduced risk of certain nutrition-related chronic diseases. (As if we needed another excuse to enjoy delicious berries!)
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
🥑 Keto Smoothie Add Ins
What are some other things to add to keto breakfast smoothies? Pick your favorites from this list to make the creamiest and best keto smoothie recipe ever!
- Avocado
- Heavy Whipping Cream
- Unsweetened Coconut Cream
- Cream Cheese (I’m thinking a keto cheesecake smoothie might be in the works!)
- Plain Greek Yogurt (A great option for keto protein shakes if you dislike cottage cheese!)
- Unsweetened Coconut Milk
- Unsweetened Almond Milk
- Other Nut Butters or Seed Butters
- Spinach or Kale
- Chia Seeds
- Hemp Seeds
- Protein Powder
- MCT Oil or Coconut Oil
- Vanilla Extract
- Monk Fruit Extract
- Cinnamon
Regular dairy milk is rich in naturally occurring milk sugar (lactose) and is not the best choice for a keto diet. In lactose-free milk, the milk sugar is broken down into smaller pieces (glucose and galactose). The sugars are not removed from the milk, so lactose-free milk is still relatively high in carbohydrates.
FAQs
Are blueberries and cottage cheese keto friendly?
Yes, both cottage cheese and blueberries are keto friendly options. My favorite cottage cheese has 3 grams of net carbs per ½ cup (Good Culture’s Double Cream Classic Cottage Cheese).
What fruit can I eat on keto?
Some keto-friendly fruits include avocado, strawberries, raspberries, and blackberries. Lemons and limes can also be used. Don’t forget that many keto-friendly vegetables are botanically considered fruits and they have the lowest carbs (e.g., zucchini, bell peppers, cucumbers, etc.).
👩🏻🍳 Other Keto Smoothie Recipes
Looking for other keto diet smoothies? Here are a couple of low carb smoothies to make next:
- Keto Berry Smoothie
- Strawberry Cucumber Smoothie (swap out the banana for your favorite keto friendly sweetener and use plain Greek yogurt or cottage cheese)
We also offer a keto recipe page which features all of our very low carb dishes! Have you checked it out yet?
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Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
Aw, this was a very nice post. Spending some time and actual effort to generate a good article… but what can I say… I hesitate a whole lot and don’t seem to get nearly anything done.
The nutrient and diet-friendly stuff is all well and good, Summer, but can I promote my inner five-year-old to imagine it must taste awesome?
You can’t pick a better ingredient than blueberries, from both a nutritional (superfood!) perspective and, more important, when luxuriating in its taste. Rivaling freshly-picked red raspberries. If you know me, you’d appreciate what a concession that is.
I like your nut butter idea. Specifically, I’ve started to use almond butter in recipes and have discovered that, in addition to contributing silkiness, it’s ideal as a “neutral” supplement, not being as identifiably assertive a taste as is peanut butter. Sure, PB is great in so much (I’m looking at you, satay sauce), but if that’s not the taste profile you seek…
I actually hadn’t had almond butter in the house in a while but luckily I thought to pick some up! It’s strangely nice with the blueberries and nutmeg. I was kind of on the fence about throwing them all together but I’d say it was a successful experiment 😀
There’s probably a number of different nut butters that would work here, depending on what you had on hand. It’s true that the peanut butter can become a bit overwhelming though it’s still my favorite for certain applications. Satay smoothie, coming up next! (kidding, kidding lol)
Great keto recipe! Never thought about putting cottage cheese in a smoothie but why not? It’s got protein, calcium and helps maintain blood sugar. That’s a win win!
The cottage cheese is a good move nutritionally and luckily I really like it! I was worried this recipe was going to weird people out a bit. lol