Low-carb, LCHF, and keto smoothies do exist! 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.
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.
I’ve used a combination of nut butter and cottage cheese to make this summer drink. A touch of stevia extract provides sweetness with no sugar. I know this combo seems weird, but please don’t judge until you try it.
Seriously, this might be my very favorite smoothie recipe out there. (Do me a favor and don’t tell the other smoothies, ok? I don't want them to get jealous. Haha)
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.
Did you ever make keto-friendly smoothies? Why not start today (or add a new one to your repertoire) with this keto blueberry smoothie?
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📋 What are the calories, net carbs, and protein?
One serving of this low carb blueberry smoothie provides 189 calories, 9.2 grams net carbs, and 10.7 grams protein.
⭐ Benefits
Why make this keto blueberry smoothie? Here are a few of my reasons:
- 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!)
- Fits your macros: If you are on a low carb diet, this smoothie should be a good fit for your macros. It’s very low in carbs, contains moderate protein, and is high fat.
- Gluten free: Those with celiac disease and NCGS can enjoy this blueberry low carb smoothie with no worries. It's gluten free, keto, and sugar free!
- Sweet, but not overly sweet: Many adopt the keto diet to try to get healthy and help tame their sweet tooth. This smoothie has just a little sweetness from the stevia extract. Feel free to add more or less as your tastebuds dictate.
- Frozen fruit: This smoothie recipe uses frozen berries, which tend to be less expensive than fresh berries. If berries are not in season in your area, using frozen fruits can save you a lot of money!
- Easy: This keto blueberry smoothie is low effort and high reward. It’s the sort of recipe that even people who hate cooking can love!
🥘 Ingredients
What do you need to make this blueberry smoothie keto recipe? Just a handful of ingredients that you can find in most major grocery stores:
- Cottage cheese
- Frozen blueberries
- Frozen strawberries
- Ice cubes
- Cold water
- Creamy almond butter
- Nutmeg
- Stevia extract
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.
Creamy almond butter is my favorite nut butter to use here. Feel free to use crunchy almond butter for more texture in your smoothie. Peanut butter can also be used as a lower cost alternative, though it lends a stronger flavor to the smoothie.
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. Hahaha (There’s only a few of them, so the impact on the net carb count is minimal.)
🍽 Equipment
The main thing you need to make this keto blueberry smoothie is a food processor or a high-powered blender. A regular blender may not be strong enough to completely puree the ingredients.
A fun and completely optional thing to have are large-width straws. (These are also called boba straws and are the straws used for bubble tea.) This smoothie is too thick to drink using a regular straw. It’s almost thick enough to make a smoothie bowl!
🔪 How to Make
Let’s learn how to make keto blueberry smoothies! This could not be easier.
First off, 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!
🌡️ Leftovers
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!
🥑 Add Ins
What are some other things to add to keto breakfast smoothies? There are so many options. Pick your favorites 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.
💭 Expert Tips from a Dietitian
This is a level 2 recipe (transition and weight maintenance). This is a high-energy snack, providing enough protein and fat that a double serving could serve as a low carb breakfast. 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 soooo 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.
If you have a fat loss goal, you might want to try slipping some cottage cheese into your other smoothie recipes. Anoint yourself the king or queen of the cottage cheese smoothie for weight loss. You’ll enjoy the benefits of high-quality protein, calcium, and other essential nutrients from your secret smoothie ingredient.
Be sure to watch the video and see how quickly you can whip this one up! Woo hoo, (almost) instant gratification!
FAQs
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). More on the blueberries in the next section!
You can have blueberries on keto. ¼ cup of wild, frozen blueberries has only 3 grams of net carbs (per Cronometer). They can fit well into most low carb diets.
Some fruits that are great choices for keto 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 (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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The 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.
"Keto" recipes on the web may not be appropriate for those using ketogenic diets as part of their medical nutrition therapy. That includes this recipe.
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 wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
📖 Recipe
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.
Video
Notes
This is a level 2 recipe (transition and weight maintenance). This is a high-energy snack, providing 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 soooo 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. If you have a fat loss goal, you might want to try slipping some cottage cheese into your other smoothie recipes. Anoint yourself the king or queen of the cottage cheese smoothie for weight loss. You’ll enjoy the benefits of high-quality protein, calcium, and other essential nutrients from your secret smoothie ingredient. Be sure to watch the video and see how quickly you can whip this one up! Woo hoo, (almost) instant gratification! Nutrition information is for one serving. Carbs listed are net carbohydrates (total carbs minus fiber) and do not include the optional fresh blueberries.
Nutrition
This recipe has been updated from 2020 to include new photos, a new recipe video, and more nutrition information. Enjoy!
Terrified Amateur says
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...
Summer Yule says
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)
Brian Hardin says
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!
Summer Yule says
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