Craving a creamy chocolate treat that won’t derail your low carb goals? This Keto Frosty has it all. With a thick, milkshake texture, 22 grams of protein and only 4.4 grams net carbs, it’s the perfect way to indulge – no drive-thru required!
As you may have noticed, my recipes have an increasing focus on protein. After doing a huge amount of research for my upcoming book, The Protein Advantage, I believe this is very important for healthy aging. So I have been creating a lot more low-carb high-protein recipes. And this delicious peanut butter frosty is a seriously tasty way to increase consumption of that vital nutrient!
My longtime fans and followers know just how much I adore the chocolate peanut butter combo. I work it into so many recipes like Keto Protein Balls and the famous Keto Peanut Butter Bars. So I was delighted when I discovered that Just Ingredients has a delicious Peanut Butter Chocolate protein powder. I thought it would be perfect for a delicious protein shake.
Disclosure: I am an affiliate for Just Ingredients now, because I like their products so much. But if you do use my link to purchase any, you save 10%!
Now of course, I could just call this a smoothie or a keto protein shake. But the texture and flavor reminded me so much of a delicious Frosty. If you’ve been craving that old fast food favorite, you have to give this recipe a try.
Why you’ll love this recipe
- So easy! With just a few simple ingredients and a blender, you can whip up this delicious keto frosty in minutes.
- Rich and thick: The peanut butter and cottage cheese give it a fabulous creamy, thick texture.
- Customizable: You can add your favorite sweetener, nut butter, and protein powder for this recipe.
- Protein content: It has 22 grams of high quality protein to keep you full and support muscle recovery.
- Sugar-free and low-carb: With only 7.6 grams of carbs and 3.2 grams of fiber, it’s an ideal treat for keto diets.
Ingredient Notes
- Cottage cheese: This helps give the frosty a thicker consistency. You could also use ricotta cheese.
- Peanut butter: I always use a creamy all-natural peanut butter. You can use almond butter or any nut or seed butter.
- Protein powder: I do recommend trying Just Ingredients, but I know not everyone can get hold of it. Read the Protein Options below for alternatives.
- Cocoa powder: You don’t need much additional cocoa to give it a frosty-like flavor.
- Low carb milk: I usually use unsweetened almond or hemp milk, but any kind of low carb “milk” works here.
- Heavy cream: A touch of heavy cream adds additional creaminess.
- Sweetener: This recipe doesn’t rely on a specific sweetener for consistency, so feel free to use your favorite.
Tips for Success
As with most smoothies and shakes, it’s really a matter of dumping all of the ingredients into a blender and turning it on. But I do have a few tips for you to get a super smooth, creamy consistency.
Use crushed ice. I find that starting with ice that’s already in small pieces helps create a smoother consistency. But what do you do if your refrigerator only dispenses full ice cubes? My new fridge doesn’t have a crushed ice setting so I actually blend the cubes on their own first, before adding any other ingredients. A few quick seconds and I have nicely crushed ice!
Add the thickest ingredients first: Getting a shake or smoothie of any kind to blend up nicely requires the ingredients to go in a certain order. Once I have the crushed ice in there, I add the cottage cheese and peanut butter, then the protein powder and cocoa. The liquid goes in last, as it will seep down among the other ingredients.
Blend and scrape, blend and scrape: Stop the blender a few times and scrape down the sides with a small silicone spatula (like this one – so useful, I have about 10 of them in my baking drawer!). This helps ensure that the peanut butter or cottage cheese get properly mixed in.
Protein Options
While I really love the Peanut Butter Chocolate protein powder for this recipe, it’s not a requirement. If you have a chocolate protein powder you love, you can use that instead. Use the appropriate serving size based on the powder you choose.
You can also use plain or vanilla protein powder. If using plain, you will need to add more cocoa powder and some more sweetener. I recommend another half tablespoon of cocoa powder (so 1 tablespoon in total) and 1 tablespoon of sweetener. Then taste and adjust as you see fit.
Frequently Asked Questions
A regular Frosty from Wendy’s has 48 grams of carbs and 40 grams of sugar, so it is not appropriate for the keto diet. However, you can easily make this high protein keto frosty and it will satisfy all those cravings!
A keto-friendly Frosty usually contains cocoa powder, ice, cream, and almond milk. I made it even more delicious and nutritious with the addition of some natural peanut butter, protein powder, and some cottage cheese.
This recipe for a high protein keto frosty has 7.6 grams of carbs and 3.2 grams of fiber. If you count net carbs, that comes to 4.4 grams.
Keto Frosty Recipe
Equipment
Ingredients
- 1 cup (236.59 g) crushed ice
- 1/3 cup (70 g) cottage cheese
- 2 tbsp (32.46 g) peanut butter
- 1/3 cup (36 g) peanut butter chocolate protein powder, (or just chocolate protein powder)
- 1/2 tbsp (2.54 g) cocoa powder
- 3/4 cup (177.44 ml) almond or hemp milk
- 1 tbsp (15 ml) heavy whipping cream
- Sweetener to taste
Instructions
- Place everything in a high powered blender and blend until smooth. You may need to scrape down the sides of the blender
- Divide the frosty between two 16 ounces glasses and enjoy!
Nutrition
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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From the comments, does this make 2x 16 oz servings so 32 oz total or does it make 2x 8oz servings then 16 oz total?
Thank you
Made it in my Ninja Creami, without the ice. Spun on Lite. Perfect!
SO refreshing! This is seriously SO good! I drink all of it as one serving so I left out the serving of peanut butter and I add sugar free peanut butter syrup for extra flavor. Turns out just as good. Thank you for your recipe’s, I have been following for 6 years. All your desserts are fabulous! Sending my condolences to you.
Looks tasty
First of all, Carolyn I would like to offer my condolences. I just love your site your recipes always turn out. Thank you. This keto Frosty was amazing. I just made it and was delicious! Thank you again for all your hard work. Blessings.
if using powdered peanut butter (PB2), would the carbs be less? or does it need to be made with real peanut butter. thanks. sandy
ps So enjoy your recipes, they are all so uplifting . . . and hope you are doing well. think of you often. ssss
I didn’t use it so you will need to calculate the nutritional information yourself. Some online calculators might help.
If I don’t have crushed ice, can I use ice cubes and a high-powered blender (Vitamix)? Thank you! 💗
Please read the Tips section!
This is awesome! I used coconut milk from a can, added a little allulose and vanilla. It is so creamy.
I only got one 16 oz cup not two.
Yes 16oz is what it makes so 2 8oz servings?
I was a little afraid of the cottage cheese, but no need. This is delicious!
Yum!!
OH MY GOODNESS! I so needed this… DELICIOUS… Thank you for sharing this. It’s going to be a regular treat. I missed milkshakes/smoothies and this does the trick.
I’m unable to find your link to Just. Would you provide it? If I missed it, I apologize.
TY, Jeannie
Should be linked in the recipe and in the blog post but here you go… https://just.crrnt.app/v4w5p3l9
This was delicious, but when I measured it, the whole thing was just over 16 ounces for the 2 servings, not 2 x 16. I’m really not sure what happened. I’m assuming the carb count is half of what mine made, correct? So 7.6 carbs per my 8 ounces?
The carb count shouldn’t change. I find that surprising, though!
Joan, I too just made this and only got 16 oz out of it. But it is so good!!! Next time maybe in won’t share with the husband lol.
For one person os there a technique you have tried to save the second serving? freeze in an ice cobe tray then blend? Alternative?
PS- is there an e-book version of the new book or do you ship to Europe?
It’s available on Kindle! To be honest, I tend to just sock the other in the fridge and drink it the next day as is. You could use your method, but I wouldn’t freeze all of it. Add some of it frozen and some of it liquid (maybe half and half?), because all frozen won’t blend easily.