• Home
  • Expert Tips on How to Prepare Keto Shakes
Expert Tips on How to Prepare Keto Shakes

Expert Tips on How to Prepare Keto Shakes

The main objective of a keto diet is to stay in ketosis, and any shakes you prepare should support these goals.

August 23rd, 2019

The main objective of a keto diet is to stay in ketosis, and any shakes you prepare should support these goals. When made with quality ingredients, keto shakes can help you remain satisfied. They include various types – keto chocolate shake, strawberry shake, and turmeric shake, etc.

You can choose your keto shake depending on your dietary lifestyle as well as your keto diet goals. While on a keto diet, always aim for quality ingredients and avoid processed products that will impact your health and your goals in keto.

Evaluating the Micronutrients and Macronutrients in Your Keto Shakes

If you want to prepare a keto shake that will replace a full meal, put enough calories into it by looking for ingredients which will give you about 400 to 600 calories per serving. A fulfilling shake should contain proteins in moderation, low carbs, and high fat. Fat provides 75% of calories when in ketosis.

The other ingredients to be included in your shake are chromium, fish oil, potassium, vitamin D, sodium, magnesium, beta-hydroxybutyric acid, creatine, carnitine, hydroxymethyl butyrate, and ECA stack. Make these ingredients as natural as possible.

Preparing Your Keto Shake

Dieting is all about taking foods that go with your lifestyle. Making breakfast shakes or meal replacement shakes is a convenient option for dieting. You can use fresh ingredients to make different varieties, and you will never run out of choices. Making your shakes at home will keep your diet affordable and give you full control of the ingredients and the portions.

Keto Chocolate Strawberry Shake with Banana for Breakfast

Here is how to prepare a chocolate strawberry shake with banana for breakfast

Your Liquid Base

To prepare your strawberry shake with banana, you should use a low-carb liquid base. Unsweetened soy milk is the best option in this case because it will give your shake a creamy texture without worrying about the carbs. Green tea is also carb and calorie-free.

Meal replacement shakes can keep you filled for longer because they have enough ingredients for a full meal. You can also consider adding certain fruits to your shake to give it that extra flavor. For some ideas, have a look at Ruled.me’s keto fruit suggestions here.

Add Some Protein

One source of protein for your shake is soy protein powder. Beware of other protein supplements because you may end up packing in tons of protein than carbs. Remember to check nutrition labels each time you are shopping to choose one with minimal carbs.

If you do not want to use protein powder, you can use Greek yogurt to power up your shake. A container of unsweetened Greek yogurt offers 17 grams protein with 6 grams of net carbs. Avoid using flavored Greek yogurts; they have added sugar.

Add Carb-Free Flavors

Unsweetened cocoa powder will give you a chocolate flavor and just a single gram of net carb. This is an excellent alternative to high sugar fruits. You can also add peanut butter to enrich your shake. Two tablespoons of peanut butter are enough. If your shake is tangy, you can add a packet of stevia which is a low-carb natural sweetener.

Having gathered all these ingredients, you will blend them to get your delicious keto chocolate strawberry shake with banana for breakfast. Making a shake will take you just a few minutes. So if you have a busy week ahead, you can make several shakes and freeze them.

Preparing a Healthy Low-Carb Meal Replacement Shake

Homemade meal replacement shakes allow you to control the ingredients and nutrition content of your drinks. Low carb meal replacement shakes will encourage you to eat non-starchy vegetables as well as proteins. You will limit your fruit, grains, and starchy vegetable consumption. Making your shake at home will help you to avoid carbohydrates.

Ingredients Needed

  • Vegetables
  • Dark leafy greens
  • Nut butter or almonds
  • Herbs and spices
  • Plain, low-fat Greek yogurt
  • Unsweetened nut milk
  • High-speed blender

Copyright: Unsplash | License: COO Public Domain

Preparation Procedure

Wash your dark leafy greens or your frozen options such as kale, turnip, or spinach. Frozen greens will offer you a colder and thicker shake. Spinach and kale have fiber which will keep you full after a meal.

Wash, peel, and dice the other vegetables. You can choose zucchini, fennel or cucumber, or canned pumpkin or frozen broccoli. Stay away from starchy vegetables such as potatoes, corn, and peas.

Put all the ingredients in a high-speed blender and add plain Greek yogurt and unsweetened nut milk. Add one scoop of nut butter or a few raw almonds to give it a protein boost, some healthy fats, and flavor.

You can season your shake using spices or fresh herbs. Freshly grated ginger, cinnamon and a pinch of cloves can give an autumnal flavor to your spinach and canned pumpkin shake. For a refreshing green fennel and kale shake, add some lime juice and fresh mint.

Blend all these ingredients until smooth then pour and enjoy your shake. Use nut milk to bring your shake to the desired consistency.

Pour the freshly blended shake into a tall, frosted glass or a portable container and enjoy drinking a well-balanced, low-carbohydrate meal.


Preparing your keto shake is easy as long as you have the right ingredients in the correct measures. You can twist the flavors to your liking and enjoy your keto shake the way you like. Meal replacement shakes can keep you filled for longer because they have enough ingredients for a full meal.

Laura Bartlett

Laura Bartlett

Northern girl Laura is the epitome of a true entrepreneur. Laura’s spirit for adventure and passion for people blaze through House of Coco. She founded House of Coco in 2014 and has grown it in to an internationally recognised brand whilst having a lot of fun along the way. Travel is in her DNA and she is a true visionary and a global citizen.