Craving a thick, decadent milkshake but sticking to your keto goals? Fuel your day the low-carb way with this incredibly simple and delicious Keto Vanilla Protein Shake. It’s a powerhouse of healthy fats and protein that tastes like a dessert but is ready in under 10 minutes. Say goodbye to hunger and hello to sustained energy!
Ingredients
• 2 large eggs OR 2 tbsp chia seeds
• ½ cup / 120g sour cream OR full-fat coconut milk
• ¼ cup / 30g vanilla whey or egg white protein powder
• 1 tbsp / 15ml extra virgin coconut oil
• 1 vanilla bean, seeds scraped OR 1 tsp vanilla extract
• 3-5 drops liquid Stevia extract, to taste
• ¼ cup / 60ml water
• ½ cup ice cubes
Instructions
1. Combine all in a high-speed blender.
2. Secure the lid and blend on high for 1-2 minutes, until the mixture is completely smooth and creamy.
3. Taste and adjust sweetness if necessary, adding another drop of Stevia if desired.
4. Pour into a chilled glass and serve immediately for the best texture.
Nutritional Information
• Per Serving: Calories: 565 kcal, Total Carbs: 5.6 g, Fiber: 0.5 g, Net Carbs: 5.1 g, Protein: 34.6 g, Fat: 45.2 g
Pro Tips
• If using raw eggs, always opt for fresh, high-quality pasteurized eggs to ensure food safety.
• For an even thicker, ice-cream-like consistency, try using frozen avocado chunks instead of ice.
• Make sure your protein powder is low-carb and high-quality to avoid a gritty texture and added sugars.
• For maximum creaminess when using a dairy-free option, choose full-fat, canned coconut milk, not the thinner beverage from a carton.
FAQ
Q: Can I make this keto shake dairy-free
A: Yes, you can easily make this shake dairy-free. Substitute the sour cream with full-fat canned coconut milk and use a high-quality egg white or plant-based vanilla protein powder instead of whey.
Q: Why does this recipe use raw eggs
A: Raw eggs add significant protein, healthy fats, and create an incredibly rich, creamy texture. To ensure safety, always use fresh, pasteurized eggs. If you prefer, you can substitute the eggs with 2 tablespoons of chia seeds.
Q: How can I make my vanilla protein shake thicker
A: For a super thick, ice-cream-like shake, try replacing the ice cubes with frozen avocado chunks. Using full-fat canned coconut milk and a quality protein powder also helps create a thicker, creamier consistency.
Q: What is the best protein powder for a keto shake
A: Choose a high-quality, low-carb protein powder like vanilla whey isolate or egg white protein. Look for options with minimal added sugars or fillers to maintain a smooth texture and keep the shake keto-friendly.
