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How To: Create The Perfect Keto Protein Smoothie

How To: Create The Perfect Keto Protein Smoothie

Want to perfect your low sugar, low net carb protein shake recipe? Read to learn the easy blueprint for the best keto protein smoothie and the benefits of the delicious ingredients!

What is Keto?

The keto diet is a low carb, high fat diet that allows the body to burn fats instead of carbohydrates as its main source of fuel. The keto diet has been shown to aid in weight loss, reduce inflammation, lower blood glucose levels, and potentially improve brain function—the major reasons why people are interested in it (1).

When following the keto diet, there is a consumption of less than 50 grams of carbohydrates per day and as low as 20 grams (1). The reduction in carbs puts your body into a metabolic state called ketosis.

Is is Possible to Follow a Vegan and Keto Diet?

The answer is yes, the keto diet can be vegan-friendly if you have a plan in place to ensure all your nutritional needs are met. With the plant based diet increasing in prominence, there are many keto and vegan-friendly food sources out there. Here is a list of easy to find keto and vegan foods:

  • Nuts and Nut Butters - almonds, cashews, walnuts, pecans, pistachios
  • Seeds - hemp, chia, flax, pumpkin, sunflower
  • Oils - olive, avocado, flaxseed
  • Healthy Fats - avocados, olives
  • Soy Products – tofu, tempeh, nutritional yeast
  • Non-Starchy Veggies - arugula, spinach, kale, zucchini, cucumbers
  • Fruits - berries, tomatoes
  • Unsweetened, Non-Dairy Milk Products - coconut, almond
  • Spices - just about all spices are keto and vegan-friendly!
  • Other Staples - cacao powder, coconut flakes, natural sweeteners

How to Make a Keto Protein Shake?

The key elements of your smoothie should consist of macronutrients and micronutrients. Below are the elements and why you need them to create the perfect Keto protein shake.

How To Make A Keto Protein Smoothie

Element 1: Pack it with Protein. Add a plant-based, keto protein of your choice to help you achieve your protein goals. Try out OWYN’s Pro Elite Protein Shake that is keto-friendly, packed with up to 35 grams of complete plant protein, zero sugar, and zero net carbs. You can also try adding one of OWYN’s Plant Protein Powders mixed with a keto and vegan-friendly milk.

Element 2: Fill it with Fiber. Toss in a handful of your favorite greens, such as spinach, kale, or herbs. Not only do these greens add a beautiful green color to your smoothie, but they are a good source of fiber, which helps you feel full for longer, improves digestion, and can aid in weight management.

Element 3: Add the Healthy Fats. Throw in about 2 Tbsp of vegan omega-3s, such as chia seeds, hemp seeds, walnuts, or flaxseeds. You can also add other nuts or nut butter as a healthy fat source. Feel free to mix and match! Don’t be afraid of those healthy fats, as they can help to lower blood pressure, cholesterol levels, inflammation, and can reduce the risk of chronic diseases.

Element 4: Sprinkle in the Sweetness. What’s a good smoothie without a little sweetness? Sweeten your smoothie with fruits (low in sugar), such as those found in the berry family—strawberries, blueberries, raspberries, and blackberries.

Keto Protein Smoothie Recipe Ideas

Strawberry-licious Smoothie: OWYN Vanilla Pro Elite High Protein Shake + 1 cup spinach + 1/4 avocado + 2 Tbsps hemp seeds + 1 cup strawberries

Chocolatey Chunk Smoothie: OWYN Chocolate Pro Elite High Protein Shake + 1/4 avocado + 2 Tbsps chia seeds + 1 tsp vanilla extract + 2 Tbsps unsweetened cocoa powder/cacao nibs

Berries and Cream Smoothie: OWYN Vanilla Protein Powder + 1 cup almond milk + 1 cup kale + 2 Tbsps flaxseeds + 1 cup raspberries

The nutritional value of these smoothies ensures that many of the required daily nutrients are being met.

Pro Tip: How to Calculate Net Carbs

Using net carbs allows you to include plenty of nutritious, fiber-rich foods, like fruits and vegetables, in your diet without going over your daily carb goal. You can easily calculate net carbs by following these steps.

Net Carb Calculator

Step 1: Determine The Total Carb Count

Find the grams of total carbs, grams of fiber, and any sugar alcohols.

Step 2: Subtract Dietary Fiber & Sugar Alcohols

Take the total carbohydrates and subtract the grams of fiber and sugar alcohols. The remaining amount is the total net carb count.

Is Keto Right For You?

Whether you have just started your research or have tried to go Keto in the past, you may wonder if the Keto diet is even right for you? While there are pros and cons to every nutritional lifestyle, it all depends on your personal health and goals to determine the most suitable plan. Wanting to take your goals to the next level? Meet one-on-one with one of our Registered Dietitians to make a nutrition game plan personalized for YOU.


  1. Dowis, K., & Banga, S. (2021). The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients, 1654.
Pro Elite High Protein Shakes

Pro Elite High Protein Shakes

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Protein Powders

Protein Powders

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