Here is an easy low carb and keto peanut butter smoothie recipe that you are going to love! It is creamy, delicious, free from refined sugar, and even has a paleo option. What's more, you only need five simple everyday ingredients to make it.
If you know me, then you probably know how much I love smoothies. I actually prefer them to ice cream. A popular one here being this blue spirulina smoothie that you certainly want to check out. I have also learned with time that not all smoothies are made equal and that most are actually loaded with sugars. Since then, I prefer to make my own at home, where I can control exactly what I am consuming.
Keto Smoothies and Weight Loss
Not only are keto smoothies delicious, but they CAN also aid in weight loss. They are normally sugar-free which assists lower insulin levels. They are also packed with healthy fats which helps the body to burn fat for fuel instead of carbohydrates.
The key is, to ensure that the calories being consumed or the calories in your keto smoothie do not exceed the set daily nutritional calorie requirement. For example, to maintain my body weight, I tend to consume about 1500 kcal (about 2000 calories on days I exercise). Keto or no keto, it would be unwise to drink a smoothie that has 1200 calories for example, as this would mean I only have 300 calories for the rest of the day.
I also find that protein-packed low carb or keto smoothies work better in aiding weight loss. Protein helps to increase metabolism and to keep you fuller for longer. Here is a good study on the short-term hunger-reduction effects of the keto diet.
This low carb and keto smoothie recipe provides good fats and protein, from the peanut butter. It also gives it a delicious and creamy texture and taste.
Making this low-carb peanut butter smoothie is very easy and similar to most smoothie recipes, you basically only need to add the ingredients to a blender or food processor and mix. Simple, isn't it?
This is what you will require:
PEANUT BUTTER: A high source of protein. 100 grams contains approximately 25 grams of protein, 20 grams of carbohydrates, and 6 grams of fiber. This means just 14 grams of net carbs. It mostly contains unsaturated fats with a few saturated fats making it a great nut option when consumed in moderation.
ALMOND MILK: Vegan, normally enriched with calcium, a great source of vitamin E, dairy-free, and full of healthy fats making it good for your heart! I recommend using cold almond milk as it certainly tastes much better this way.
Alternatively, simply add a few ice cubes to the blender before processing, if you do not have cold almond milk.
WATER: We will be using just a small amount for this easy low carb and keto smoothie recipe. Feel free to omit it, if you prefer your smoothie very thick.
COCOA POWDER: Food for the gods with numerous health benefits. A great low carb and keto food. A tablespoon of cocoa powder has just 1 g net carbs. It is rich in magnesium, potassium, and copper, assists lower the risk of heart disease, and aids lower blood pressure. The flavanols in cocoa powder help decrease inflammation and promote insulin sensitivity. It also helps suppress the appetite thereby aiding in weight loss.
The cocoa powder is what gives this smoothie a rich and wonderful chocolate flavor. Just make sure to use one that has no added sugars.
MONK FRUIT SWEETENER: It has zero calories, is low on the glycaemic index (zero), and safe for both low-carb and paleo diets. Studies have also shown that it helps reduce blood sugar levels and that it has anti-inflammatory properties. You can, however, use erythritol or honey (for paleo), if you prefer.
You could also omit the low-carb sweetener altogether.
This keto peanut butter smoothie can easily be varied to suit what you have in your kitchen. Feel free to try out some of these popular options!
PALEO OPTION: Use cashew butter instead of peanut butter in the recipe.
FRUIT AND VEGETABLES: use your favorite fruits and vegetables. Spinach, kale, strawberries, raspberries, and avocado are perfect options for this low-carb smoothie.
THICKNESS: for a richer and thicker smoothie, use heavy cream instead of almond milk.
Pour into a glass and serve chilled with toppings of your choice. For an extra chill, add a few ice cubes.
Enhance with your favorite toppings; popular combinations include sugar-free whipped cream or syrup, cocoa powder, or some sprinkle of sweetener.
How long do smoothies last in the fridge?
The good news is that smoothies can be perfectly made ahead, making them great for meal prep.
- In the fridge - keep your smoothies in suitable containers in the fridge and use them within 1-2 days.
- In the freezer - store in the freezer using suitable containers and consume within 3 months. Most important is, to properly label the containers with their respective use-by dates.
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Enough talk, let us make some Keto smoothie!
Easy Peanut Butter Low Carb Keto Smoothie Recipe
- Blender - a normal blender or a high speed blender
- Glasses to serve
- 2 cups almond milk (unsweetened)
- ¼ cup peanut butter (smooth)
- ½ cup water
- 2 tablespoon cocao powder (unsweetened)
- 1 tablespoon monk sweetener or erythritol (honey or coconut sugar for paleo)
- Combine all ingredients in your blender and process until smooth.
- Pour into a glass and serve with ice cubes. Alternatively, allow to chill in the fridge for at least 30 minutes then serve. Use your favourite toppings, such as cocoa powder or syrup.
- This recipe can serve two people. But it has been set for one, because it is so delicious, you will probably not want to share!!
- Use your favorite toppings, such as whipping cream, cocoa powder, or syrup.