Keto smoothies with protein source that isn't powder

#1

Hi, I am starting keto soon but want to ease into it slowly. As a first step, I need to figure out how to replace my current breakfast smoothie (full-fat greek yogurt, raspberries, flax meal, a bit of raw oats) with something that is keto friendly. Fat isn’t hard to figure out. But how do I get protein in the smoothie without resorting to powders? I am trying to stay with whole foods mostly.

I considered raw eggs but worried about salmonella, even if low probability.

Assorted nut butters have a poor protein:carb ratio, so doesn’t seem like a good choice.

Are there any other options? Would love to get at least ~20g protein in the smoothie.

Thank you!

P.S. Before you ask, I mostly want to do a smoothie b/c I am very short on time in the mornings. Moreover, I prefer not do intermittent fasting at the moment (did it for years previously but do not want to do it now).

#2

When it comes to smoothies/shakes the powders are the best. There is no shortage of quality ones that are lower in carbs. If there was anybody that would through a steak in a blender and call it a smoothie it’s me, but that ain’t happening. Especially if you want it to taste good. The nut butters are still nuts so bad idea either way, WAY to easy to overdo it with those.

#3

Avocado is a great option. Spinach and Liquid egg whites as well. Be careful about getting too much protein as your body can turn excess protein into glycogen. The goal is low carb and high fat with a medium amount of protein. You can also just pasteurize eggs if you want to try “raw” eggs. It will leave the egg liquidy but kill any bacteria. All you need to do is hold them in a pot of water at a set temperature for a set time(I don’t remember the numbers but it was pretty easy to find online). A sous vide machine makes this really easy.

#4

Undenatured (whole dried) grassfed whey is amazing - I get a 5lb. bag from Amazon that ends up costing about $17/pound. It’s so lightweight, that a pound provides for lots of 30g protein serving (about a half cup of powder) smoothies. And I find it way more digestible than isolate, plus I take a Ginger capsule with the smoothie to also aid digestion :cow2:

Raw egg yolks from high-quality pasture-raised farm are also good. 4-5 yolks for around 25-30gr protein. :chicken:Salmonella is really only a threat with the industrially raised chickens.

(KCKO, KCFO 🥥) #5

Nothing wrong with full fat greek yogurt, it is a decent protein choice about 20 grams per cup.
Flax seed meal is about 5 grams per oz. so if 20 is your goal, you are doing it with what you are using.

I personally wouldn’t add oats, but I stay away from all grains. If you want to add a grain, I’d go with quinoa, since it is highest in protein. 1/4 cup is 6 grams of protein, so a couple of tablespoons should give you at least one gram of protein.

If you are just looking for a high protein breakfast that is fast, make up some egg and bacon muffins ahead of time and grab them before you leave home and warm up in the microwave at work. There at dozens of keto/lchf breakfast muffin recipes on the 'net. Find one that contains things you like to eat in them and make up a batch they freeze great.

(Running from stupidity) #6

This mix and match of weight units always makes me LOL

(Bunny) #7

Smoothie: Pork chop or steak with ice cubes in the blender!

Mix and match: add chicken or bacon!

(Brian) #8

One cup of full fat Greek yogurt is probably around 20g of protein. Different brands may vary a bit. Greek yogurt is no weakling when it comes to protein. :slight_smile:

(BJ) #9

Hehehe…me likey

(Allie) #10

I use homemade almond milk, half an avocado, one peeled zucchini, maca powder, olive oil, and either cacao powder and sweetener, or matcha green tea and sweetener.

#11

Mary, can you recommend any specific products? I’m struggling to find any available from my usual online retailers that won’t require sacrificing a firstborn.

(Randy) #12

If time is the main issue, it would be hard to beat a couple of hard boiled eggs for about 15g of quick protein. Then you would only need about 5g from the smoothie.

#13

Well, undenatured grassfed whey is gonna be pricey to purchase, but it lasts 3 months or much longer even, if you have just 2-3 smoothies a week.

https://smile.amazon.com/Raw-Grass-Fed-Whey-5LB/dp/B06XX65GS1/ref=pd_sim_121_1

(Running from stupidity) #14

True. Best to beat them before cooking.

(TJ Borden) #15

Yeah, pretty though the other way, unless you add mayonnaise and call it egg salad

#16

Thank you, @SlowBurnMary. :cow:

(Jim) #17

Powders don’t have to “chemicals” and can be as high-quality as whole foods. A lot of processed food is made in a way that is bad for you for sure … but that just means you have to be choosy with what you use.

Something you might find fits the bill is a product called Keto Chow. Lots of good things about it and the sell sample size packets so you can try flavors before you commit. The are all up in to quality meal replacement shakes which will be healthier than a straight protein powder approach.