Life gets busy and that's why we love smoothies so much! This is a tasty vanilla version of my High-Protein Chocolate Smoothie which is just as delicious and easy to make. We are skipping the cacao powder so I doubled the almond butter for extra creaminess.

Unlike most breakfast smoothies, which can be high in sugar and lack essential nutrients, this keto smoothie is low in carbs and high in protein to keep you full for longer. It's ideal for those who follow a higher protein keto diet and are watching their fat intake.

Recipe Tips

If high-protein keto isn't your thing, you can simply use full-fat yogurt or 1/4 cup (60 ml) heavy whipping cream instead of the zero-fat yogurt. Some yogurt brands like Fage are 5% fat while other brands are 10% fat.

If you can't have diary, simply substitute the yogurt with coconut yogurt. Keep in mind that this substitution will make the smoothie higher in carbs and calories.

If you want to make this smoothie vegetarian or vegan, substitute the collagen with whey protein isolate or egg white protein isolate or use sugar-free, plant-based option such as pea protein powder.

For a nut-free smoothie you can substitute the almond butter with sunflower seed butter or coconut butter (aka coconut manna).

Everyone has different dietary needs so it's only natural that you may need to adjust the macros in this keto recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

More High-Protein Keto Smoothies

Love smoothies? Here are more higher protein keto recipes!

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, 1 smoothie)

Total Carbs 11.8 grams
Fiber 4.7 grams
Net Carbs 7.1 grams
Protein 39.6 grams
Fat 18.9 grams
of which Saturated 1.2 grams
Energy 396 kcal
Magnesium 123 mg (31% RDA)
Potassium 611 mg (31% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (44%), fat (48%)

Ingredients (makes 1 serving)

Instructions

  1. For this recipe you can use Skyr (no-fat Icelandic yogurt) or 0% Fage (Greek-style yogurt). Place everything in a blender.
    Note: Check the tips in the post above for allergy-free options and dairy-free alternatives.
  2. Process until smooth and creamy.
  3. Serve immediately.


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High-Protein Vanilla Smoothie

When zucchini flowers are in season, you need to stuff them! This is the perfect low-carb dish for summer.

These Italian-style zucchini flowers (aka courgette flowers) are deliciously crisp on the outside with a soft cheese filling. They are stuffed with creamy ricotta and goat's cheese flavored with fresh lemon zest and a generous handful of fresh mint.

Traditional fried zucchini flowers are either coated in flour or in a tempura-style batter and then they are deep-fried. To make my keto-approved batter I used whey protein powder combined with egg whites, water, salt and pepper, similar to this Low-Carb Fish and Chips recipe and then deep-fried them in avocado oil.

Recipe Tips

A little warning before you proceed. These can get a bit fiddly and it's easy to accidentally tear the flowers when you're stuffing them but they are totally worth the effort!

I used zucchini flowers as well as baby zucchini with flowers attached to them. Depending on the size of the flowers you will need to stuff them with different amounts of cheese filling. If you happen to have any leftover filling, you can use it as stuffing in halved and hollowed out zucchini and bake them in the oven.

I kept this keto recipe vegetarian by using cheese, herbs and eggs but you can use other fillings such as gluten-free sausage meat or Mexican chorizo.

The egg yolks will make the cheese filling a bit runny so it's good to refrigerate the stuffed zucchini flowers before frying. You could add some grated parmesan cheese or any hard cheese as that will thicken the filling and add amazing flavor.

Depending on the consistency of the batter, you'll get different thickness of the coating. If you prefer thinner coating, use a little more water to thin it down. I started with 1/4 cup (60 ml) of water and the batter was a bit too thick so I ended up using about 1/2 cup (120 ml) water which resulted in thinner, crispier coating.

Preparation time

Hands-on:    20 minutes
Overall:      1 hour

Nutritional values (per serving, 4 stuffed zucchini flowers)

Total Carbs 6.6 grams
Fiber 1.5 grams
Net Carbs 5.1 grams
Protein 35.3 grams
Fat 35.8 grams
of which Saturated 11.1 grams
Energy 483 kcal
Magnesium 47 mg (12% RDA)
Potassium 862 mg (43% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (29%), fat (67%)

Ingredients (makes 20 flowers)

  • 1 pack ricotta cheese (250 g/ 8.8 oz)
  • 150 g soft goat's cheese (5.3 oz)
  • zest of 1 organic lemon
  • 2 tbsp chopped mint or basil
  • 2 large egg yolks
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 20 baby zucchini with zucchini flowers (500 g/ 1.1 lb)
  • 2 large egg whites
  • 1 1/2 cups whey protein powder (125 g/ 4.4 oz)
  • 1 tsp gluten-free baking powder
  • 1/2 tsp sea salt
  • 1/3 cup cold water (80 ml) or up to 1/2 cup water (120 ml)
  • enough frying oil to deep-fry (avocado oil, ghee, goose fat or duck fat work best)

Instructions

  1. Place the ricotta, goat's cheese, lemon zest, chopped mint (or basil), egg yolks, salt and pepper into a bowl.
  2. Mix to combine.
  3. Gently open up each flower and remove the stamen. Stuff with the cheese mixture, 1 to 2 heaped teaspoons per each flower. Close the flower, twisting the ends of the petals to seal. Place in a tray and refrigerate while you prepare the batter.
    Note: Weight represents baby zucchini with flowers attached to them. If you only use flowers, they will weigh less.
  4. To prepare the batter, whisk the egg, whey protein powder and baking powder together in a wide bowl.
  5. Gradually pour in the cold water, whisking continuously, until you have a smooth batter. Start with 1/3 cup cold water (80 ml) and if too thick, add 1 to 3 more tablespoons. Set aside.
  6. Heat a deep-fryer to 180 °C/ 360 °F filled with 3 cups of oil. If you don’t have a deep-fryer, use a small deep saucepan and use a candy thermometer to check the temperature. (Note: I only included a small part of the oil in the nutrition facts as most will be discarded. Avocado oil, ghee, goose fat or duck fat work best.)
  7. Working in batches, dip the flowers in the prepared batter and fry for 2 minutes. Use a slotted spoon to carefully flip them and fry for another 2 minutes until crisp and lightly golden.
  8. Drain on a piece of paper towel and leave in a warm place while you fry the rest. Sprinkle with a pinch of salt. (You can use the oven preheated to 50 °C/ 120 °F).
  9. Optionally, serve with any salads and lemon wedges. It's best served warm but can be stored in the fridge for up to 3 days. Reheat in the oven or microwave before serving. Serve 1 to 2 flowers as an appetizer or 4 flowers as a main dish.


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Low-Carb Stuffed Zucchini Flowers

This creamy smoothie uses collagen and eggs for extra creaminess and protein that will keep hunger at bay and help you stay full for longer.

If you haven't tried using raw eggs in smoothies before, don't worry, you won't get any eggy taste. When blended, raw eggs get really frothy with no eggy flavor. Just make sure you're using pasteurized eggs to keep this sugar-free smoothie safe to consume.

Recipe Tips

If you can't have dairy, use coconut cream instead of cream cheese, and coconut milk instead of whipping cream. Instead of collagen you can use whey protein isolate or egg white protein isolate.

Tip: This smoothie is ideal for those who follow a higher protein keto diet but you can make any adjustments in this recipe directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

More High-Protein Keto Smoothies

Love smoothies? Here are more higher protein keto recipes!

How To Pasteurize Eggs at Home

If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs.

To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 60 °C/ 140 °F. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, 1 smoothie)

Total Carbs 5.2 grams
Fiber 0.9 grams
Net Carbs 4.3 grams
Protein 39.7 grams
Fat 39.9 grams
of which Saturated 21.4 grams
Energy 512 kcal
Magnesium 44 mg (11% RDA)
Potassium 510 mg (26% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (30%), fat (67%)

Ingredients (makes 1 serving)

Instructions

  1. First, since we are using raw eggs, make sure you're using pasteurized eggs. (If you don't want to use ice, simply add some water or use more almond milk.)
  2. Place everything in a blender and process until smooth and creamy.
    Note: You can use sugar-free vanilla extract or a pinch of vanilla bean powder instead. Check the tips in the post above for allergy-free options and dairy-free alternatives.
  3. Serve immediately.


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High-Protein Lemon Cheesecake Smoothie

This easy Tuscan Sea Bass with Creamy Spinach is the perfect low-carb dinner for busy weeknights.

We're skipping the usual pasta side and adding nutrient-dense spinach for a healthy, satisfying meal that's low in carbs and packed with protein. Although we are using sea bass, it will work well with sea bream, salmon or chicken.

It's a great option for those who follow a higher-protein keto diet. And if this is too much protein for you, simply serve just one sea bass fillet per serving instead of two.

You can make any of these adjustments and more directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:    15 minutes
Overall:     20 minutes

Nutritional values (per serving, about 115 g/ 4 oz spinach + 2 fish fillets)

Total Carbs 11.4 grams
Fiber 5 grams
Net Carbs 6.4 grams
Protein 42 grams
Fat 39.9 grams
of which Saturated 18.2 grams
Energy 570 kcal
Magnesium 180 mg (45% RDA)
Potassium 1,333 mg (67% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (30%), fat (65%)

Ingredients (makes 2 servings)

  • 4 fillets sea bass, sea bream or trout (340 g/ 12 oz)
  • sea salt and pepper, to taste
  • 1 tbsp extra virgin olive oil or ghee (15 ml)
  • 4 to 6 pieces sun-dried tomatoes, chopped (18 g/ 0.6 oz)
  • 2 cloves garlic, minced
  • 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
  • 1/2 tsp Italian seasoning
  • 3 tbsp grated Parmesan cheese (15 g/ 0.5 oz) or use any other hard cheese of choice
  • 300 g frozen spinach, thawed (10.6 oz)
  • Optional: fresh parsley, basil, chillies and/or lemon to serve

Instructions

  1. Season the sea bass fillets with salt and pepper. If you don't have sea bass you can use sea bream or trout.
  2. Once thawed, squeeze out any excess water from the spinach. (After you drain the spinach you should get about 142 g/ 5 oz net weight of spinach.)
  3. Heat a skillet greased with avocado oil over a medium-high heat. Once hot, add the sea bass fillets, skin side down, and cook for about 3 to 4 minutes until the skin is nicely crisp.
  4. Use a spatula to carefully turn the fillets, and depending on the thickness of the fillets, cook for another minute or two. Remove from the skillet and keep warm.
  5. To the pan where you cooked the fish, add the chopped sun-dried tomatoes and minced garlic. Cook until fragrant for 2 to 3 minutes.
  6. Pour in the cream and add the dried herbs and grated parmesan (or use any other hard cheese such as Pecorino, goat's cheese or Swiss cheese.) Cook on medium until reduced to about half of the volume, for about 5 to 7 minutes.
  7. Add the drained spinach to the pan and toss to combine with the creamy cheese sauce. Heat through and then take off the heat.
  8. Serve with the cooked sea bass fillets. Optionally, add fresh herbs such as parsley or basil, chillies and a few drops of lemon juice. Best served fresh but can be stored in the fridge for up to a day. To serve you can crisp it up in the oven.


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Keto Tuscan Sea Bass with Creamy Spinach

Strawberries and lemon are a match made in heaven in this easy summer gelato! This keto ice-cream recipe uses creamy coconut milk, fresh strawberries and zesty lemon to balance the sweetness and creaminess.

Here's what you need to make this easy summer treat:

  • Berries. We're using strawberries but you can use other options such as blackberries, blueberries or raspberries instead.
  • Coconut milk. To keep this recipe dairy-free we are using full-fat coconut milk. For a creamier ice-cream you can use coconut cream instead.
  • Low-carb sweetener. We are using Allulose although it may not be available where you live. Powdered Erythritol, Swerve or a few drops of stevia are all good alternatives.
  • Protein powder. We are using collagen for that extra protein boost and creaminess. Instead of collagen you can use the same amount of whey protein isolate, egg white protein powder or plant-based pea protein powder.
  • Lemon zest. Fine lemon zest will add extra flavor! Make sure you are using organic lemons.
  • Vanilla extract. Alcohol-based vanilla extract will add flavor and keep the ice cream from freezing too hard.

We all have different dietary needs so it's only natural that you may need to adjust the macros in this keto recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Ice Cream Without an Ice Cream Maker

No ice cream maker? No problem! Simply swap frozen strawberries for the fresh strawberries. Additionally, about a cup (240 ml) of the coconut milk in an ice tray and freeze for at least 2 hours. Blend the frozen strawberries and frozen coconut milk with all of the remaining ingredients. Pour into a container and freeze for 1 to 2 hours before serving.

How about low-carb sweeteners? You can use Erythritol or Erythritol-based sweeteners which are available in most countries. However, if you have the option, use Allulose. It's your best bet if you want to keep your ice cream soft.

Preparation time

Hands-on:     5 minutes
Overall:      2 hours

Nutritional values (per serving, 2 scoops, 150 g/ 5.3 oz)

Total Carbs 6.4 grams
Fiber 0.9 grams
Net Carbs 5.4 grams
Protein 6.5 grams
Fat 20.5 grams
of which Saturated 18.1 grams
Energy 225 kcal
Magnesium 50 mg (13% RDA)
Potassium 274 mg (14% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (11%), fat (80%)

Ingredients (makes 5 servings)

Instructions

  1. Wash and hull the strawberries and zest the lemon.
  2. Place the strawberries, coconut milk, fine lemon zest, sweetener, collagen and vanilla extract into a food processor or a blender. Process until you get a smoothie-like consistency.
    Note: If available, you can use Allulose instead of Erythritol or Swerve as Allulose is best for soft ice cream. See recipe tips for more swaps.
  3. Pour into an ice cream maker and churn until soft-serve consistency. This will take 45-60 minutes. (Or see recipe tips above tips for no ice cream maker.)
  4. When ready, transfer into a freezer-friendly container, or 5 single-serve containers. Freeze for 30 to 60 minutes before serving.
  5. If frozen for more than an hour, the ice cream may be too hard to scoop. Soften out of the freezer for a few minutes before scooping. Store covered in the freezer for up to two months. Serve on its own or try with my Low-Carb Sugar Cones.


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Dairy-Free Keto Strawberry & Lemon Ice Cream

These baby peppers are perfect for lunchboxes or a quick, effortless snack in just a few minutes. They are stuffed with cream cheese, pickles, ham, provolone and everything bagel seasoning.

I'm using sweet baby peppers but you can use regular bell peppers or even jalapeño peppers for a spicy kick.

I kept the serving size at just three baby peppers to keep the net carbs low but feel free to serve more as needed. If you need to reduce the carb count, simply replace the sweet baby peppers with a large green bell pepper which has a lower carb count.

We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make all these adjustments and more directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Don't have any ready-made everything bagel seasoning? You can easily make your own by mixing the following ingredients:

  • 1 1/2 tbsp poppy seeds
  • 2 tbsp sesame seeds
  • 1 tbsp onion flakes
  • 1 tsp garlic flakes
  • 1/2 tsp sea salt

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, 3 stuffed baby peppers)

Total Carbs 8.5 grams
Fiber 2.7 grams
Net Carbs 5.8 grams
Protein 10.7 grams
Fat 13.6 grams
of which Saturated 7.1 grams
Energy 186 kcal
Magnesium 38 mg (10% RDA)
Potassium 369 mg (18% EMR)

Macronutrient ratio: Calories from carbs (12%), protein (23%), fat (65%)

Ingredients (makes 2 servings)

  • 6 deseeded baby sweet peppers or 1 large bell pepper (150 g/ 5.3 oz)
  • 3 tbsp cream cheese or goat's cheese (45 g/ 1.4 oz)
  • 3 slices ham (40 g/ 1.4 oz)
  • 3 slices cheese such as provolone, cheddar or gouda (30 g/ 1.1 oz)
  • 1 pickled cucumber, sliced into thin wedges (30 g/ 1.1 oz)
  • 1 tbsp everything bagel seasoning (14 g/ 0.5 oz)

Instructions

  1. Remove the seeds from the baby peppers. Instead of baby peppers you can use any regular bell peppers cut in half.
  2. Halve the ham and cheese slices. Slice the pickle into 6 thin wedges.
  3. Using a narrow knife or the other side of a teaspoon, stuff each of the peppers with about half a tablespoon of cream cheese (or goat's cheese).
  4. Place half a slice of cheese and a pickle on top of half a slice of ham. Roll up and press inside the pepper. Repeat for the remaining peppers.
  5. Dip the stuffed end of each pepper in the everything bagel seasoning. Serve immediately or store in the fridge for up to a day.


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Everything Bagel Stuffed Baby Peppers

If you are like me and enjoy a cup of coffee every morning, you will love this breakfast shake. Thanks to collagen and eggs it's high in protein and will keep hunger at bay, plus it will satisfy your cravings!

Recipe Tips

This recipe has a shake-like consistency. If you prefer a creamier, thicker smoothie, here are some of the options you can add before blending:

  • 1 tablespoon of almond butter
  • 1-3 teaspoons of raw cacao powder or Dutch process cocoa powder for a thicker mocha flavored smoothie
  • 1 to 2 teaspoons of chia seeds (don't use too much, you don't want to make chia pudding)
  • 1/8 teaspoon of xanthan gum or glucomannan powder

If you can't have diary, simply substitute the cream with coconut cream. If you want to make this smoothie vegetarian or vegan, substitute the collagen with whey protein isolate or egg white protein isolate or use sugar-free, plant-based option such as pea protein powder.

Each and every one of us has different dietary needs so it's only natural that you may need to adjust the macros in this keto recipe. You can make all these adjustments and more directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

More High-Protein Keto Smoothies

Love smoothies and follow a higher protein keto diet? Here are more higher protein keto recipes:

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, 1 smoothie)

Total Carbs 4.1 grams
Fiber 0.9 grams
Net Carbs 3.2 grams
Protein 36.2 grams
Fat 34.5 grams
of which Saturated 17.8 grams
Energy 474 kcal
Magnesium 46 mg (12% RDA)
Potassium 522 mg (26% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (31%), fat (66%)

Ingredients (makes 1 serving)

Instructions

  1. First, since we are using raw eggs, make sure you're using pasteurized eggs. (If you don't want to use ice, simply add some water or use more almond milk.)
  2. Place everything in a blender and process until smooth and creamy.
    Note: You can use sugar-free vanilla extract or a pinch of vanilla bean powder instead. Check the tips in the post above for allergy-free options and dairy-free alternatives.
  3. Serve immediately.


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High-Protein Coffee Shake

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