Yes, low-carb 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 has only 9.3 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.
You didn’t think I’d forget my low-carb and keto friends during Smoothie Madness Week, did you? Lots of no added sugar smoothie recipes use bananas for sweetness and creaminess. However, it’s easy to make a creamy smoothie for low-carb diets.
I’ve used a combination of nut butter and cottage cheese to make this summer drink nice and creamy. I know that seems weird, but please don’t judge until you try it.
Seriously, this might be my very favorite smoothie recipe out of those I am offering this week. (Do me a favor and don’t tell the other smoothies, ok? My family members each have one that they think is best as well.)
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, this does not dilute the rich blueberry flavor and color at all.
Unlike many smoothies, this keto blueberry smoothie provides 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!
And now for 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 this post. Let's get cooking!
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
If you are visiting for keto recipes, you might want to check out my (super easy, 2-ingredient) keto cheese chips. And definitely do not miss out on the cauliflower hash brown egg cups with cheese. They make a tasty keto breakfast option!
Do you ever make keto-friendly smoothies? Drop me a comment below and let me know what ingredients you use to make them sweet and creamy!
P.S. I’ve got another delicious keto smoothie recipe coming at you later this week. It has even more ideas for making the creamiest, best keto smoothie ever! Subscribe to my weekly email list to get the recipe sent straight to your inbox!
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