DIY Keto Protein Shake
Low-carb diets have been gaining popularity over the last few years, and as a result more keto products have become available online and even in supermarkets. However, many products are not truly low-carb or suitable for a whole foods based diet.
They may look healthy and low-carb at first glance but the moment you look at the list of ingredients it's a completely different story. You'll find blood sugar-spiking sweeteners like Sorbitol and Maltitol, soy, artificial food colouring and other ingredients to be avoided.
There are simply not many "clean" brands. The one I recommend and use myself is Perfect Keto. Although I personally don't use any exogenous ketone products, I love Perfect Keto bars and nut butter, and use their collagen powder and MCT powder to make keto shakes and smoothies.
Keto shakes are quick to prepare but they are not always ideal for travelling because you can't take them on the plane. That's why I make my own dry keto shake mix. I simply combine all the dry ingredients in a jar, close with a lid and shake. You can make single serve jars like I do, or make it in batches and just measure out as much as you need. I use third to half of a cup for a full meal, or quarter of a cup to make a quick filling snack.
You can prepare the shake by mixing it with 1 to 1 1/2 cups of unsweetened almond milk or any nut or seed milk to make a high-protein shake. You can also use coconut milk to make a high-protein and high-fat shake, or even use some heavy whipping cream diluted with water. I like to make mine with 2 tablespoons of heavy whipping cream and about a cup of unsweetened almond milk.
If you fly and can't take any liquids at all, you can even add powdered coconut milk, coconut cream or powdered dairy cream to your dry mix, and then combine it with plain water. I included several options below. You can fine-tune the amounts and flavour to your liking.
Add-ons and substitutions
- Egg white protein powder (isolate): sweetener-free or with low-carb sweeteners.
- Whey protein powder (isolate): sweetener-free or with low-carb sweeteners.
- Plant-based, soy-free protein powder such as pea protein powder: sweetener-free or with low-carb sweeteners.
- Almond flour or almond butter is you can use a blender. These single packs are perfect for keto smoothies and shakes.
- Collagen Powder, flavoured or plain.
- MCT Oil Powder, flavoured or plain. You can also add liquid MCT oil into the shake together with the mixing liquid.
- Coconut milk powder or full-fat dairy cream powder (beware of added starches commonly found in many brands) if you are looking for a complete travel shake and can't use regular dairy cream, coconut cream or almond milk.
- Ground chia seeds can substituted with flax meal, ground nuts or coconut flour. These will make your shake thick and creamy (each will result in different thickness so keep that in mind).
- Low-carb sweetener can be skipped or used to taste.
Disclaimer: I'm an affiliate for Perfect Keto. It's a product I genuinely like and use. If you purchase any items through my links, I will earn a commission but you will not pay more. Actually, if you use my KETODIET promo code at the check out, you will pay 20% less.
Preparation time
Hands-on: 15 minutes
Overall: 40 minutes
Nutritional values (per serving, 1/3 cup dry shake mix)
| Total Carbs |
6.9 |
grams |
| Fiber |
4.5 |
grams |
| Net Carbs |
2.4 |
grams |
|
|
|
| Protein |
16.7 |
grams |
| Fat |
2.7 |
grams |
| of which Saturated |
0.7 |
grams |
|
|
|
| Energy |
102 |
kcal |
|
|
|
| Magnesium |
39 |
mg (10% RDA) |
| Potassium |
120 |
mg (6% EMR) |
Macronutrient ratio: Calories from carbs (10%), protein (66%), fat (24%)
Ingredients (makes about 1 cup + 2 tbsp dry mix/ 3 servings) Chocolate shake mix:
Serving suggestions:
Mix about 1/3 cup of the dry shake mix with 1 cup (240 ml) to 1 1/2 cups (360 ml) liquids — one type or a combination of unsweetened almond milk, cashew milk, coconut milk and water. You can also use 2-4 tablespoons of heavy whipping cream mixed with water.
Instructions
- Place all the dry ingredients in a jar. Close with a lid and shake well.
- To make the shake, mix with your preferred option: water, unsweetened almond milk, coconut milk or cream mixed with water. Serve a third to half cup for a full meal replacement, or quarter cup for a quick snack.
Other Dry mix options Cinnamon & vanilla shake mix:
- 3/4 cup collagen powder (75 g/ 2.7 oz)
- 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)
- 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)
- 2 tsp cinnamon
- 1 tsp vanilla bean powder
Berry shake mix:
- 1/2 cup collagen powder (50 g/ 1.8 oz)
- 1/4 Erythritol or Swerve (40 g/ 1.4 oz)
- 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)
- 1/4 cup freeze-dried berries (blueberry, blackberry, raspberry or strawberry) (20 g/ 0.7 oz)
Mocha shake mix:
- 1/2 cup collagen powder (50 g/ 1.8 oz)
- 1/4 cup powdered Erythritol or Swerve (40 g/o 1.1 oz)
- 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)
- 1/4 cup cacao powder or unsweetened cocoa powder (16 g/ 0.6 oz)
- 1 tsp instant coffee powder
Matcha shake mix:
- 3/4 cup collagen powder (75 g/ 2.7 oz)
- 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)
- 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)
- 2 tsp matcha powder
- 1 tsp vanilla bean powder
Golden milk shake mix:
- 3/4 cup collagen powder (75 g/ 2.7 oz)
- 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)
- 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)
- 1 tsp turmeric powder
- 1 tsp cinnamon
- 1 tsp vanilla powder
- 1/2 tsp ginger powder
- 1/4 tsp black pepper
Chai spice shake mix:
- 3/4 cup collagen powder (75 g/ 2.7 oz)
- 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)
- 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)
- 1/2 tsp cinnamon
- 1/4 tsp ginger powder
- 1/4 tsp allspice
- 1/4 tsp fennel seeds
- 1/4 tsp nutmeg
- 1/4 tsp cloves
- 1/4 tsp cardamom powder
- 1/2 tsp vanilla powder
- 1/4 tsp sea salt
Pumpkin pie spice shake mix:
- 3/4 cup collagen powder (75 g/ 2.7 oz)
- 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)
- 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)
- 1 tbsp pumpkin pie spice
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