Keto Blueberry Smoothie Recipe — A Full Living (2024)

FAQs

How many blueberries can I eat on keto? ›

A one-cup serving of blueberries is around 18 grams of net carbohydrates, much higher than the other berries on the list. However, you could most likely fit one-quarter to one-half of a cup into your daily menu while staying in ketosis.

Whatever you choose, make sure it has 0 carbs per serving. Yogurt: A little Greek yogurt helps give keto protein shakes a thicker consistency and boosts the protein content. If you can find it, I recommend Two Good yogurt as it has fewer carbs. Whipping cream: Heavy cream makes it feel more like a rich milkshake!

Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

Here is a list of the top 10 fruits you can eat on a ketogenic diet, along with the net carbs contained in one serving: Raspberries: Half a cup (60 grams) contains 3 grams of carbs. Blackberries: Half a cup (70 grams) contains 4 grams of carbs. Strawberries: Eight medium-sized (100 grams) contain 6 grams of carbs.

Meat and poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18 , 19 , 20).

Can You Drink Whey Protein on Keto? Absolutely! When you choose a beverage that's not only high in whey protein isolate but also low in sugar and carbs — like trimino - protein infused water — drinking whey protein can help keep you on track for your fitness and nutritional goals.

No ice: If you don't have ice, you can use frozen fruit, oats, chia seeds, yogurt, or nuts and nut butter to thicken your smoothie. No frozen fruit: Add a scoop of raw oats or chia seeds into the blender instead. No yogurt: You can swap yogurt with nut butter to thicken a smoothie.

Blueberries contain moderate amounts of sugar — or 15 grams per cup (148 grams). However, they don't have adverse effects on blood sugar levels, which may be due to their high content of bioactive compounds.

The answer is a resounding yes! Blueberries are low-carb and keto-friendly, making them the perfect addition to a healthy keto diet. In fact, blueberries are one of the best keto fruits you can eat. They're packed with antioxidants, vitamins, and minerals, and they taste delicious too.

Why is a blueberry smoothie healthy? ›

Blueberries pack a nutritional punch of Vitamin C, folate and fiber. The berries' potassium has been shown to help lower high blood pressure—a particular risk factor during pregnancy. Milk and yogurt add calcium, vitamin D and protein to build strong bones for baby too.

A person who aims to eat no more than 100–150 grams of carbs per day can easily fit in several pieces of fruit per day without going over their limit. However, someone who is on a very low-carb ketogenic diet with under 50 grams per day doesn't really have much room.

Zoom on carbohydrates

The energy of the blueberry comes essentially from its carbohydrates, at 10.60 g per 100 g.

One cup of raw blueberries contains about 84 calories and 21 grams of carbohydrates. It also yields nearly 4 grams of fiber.