Published: Jun 22, 2023 by Carolyn

Keto Protein Shake

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This delightfully refreshing Keto Protein Shake packs serious flavor and serious nutrition. With 20g of protein, 5g net carbs, and vital electrolytes, it’s an ideal breakfast or snack. And it tastes out of this world!

A keto protein shake in a glass on a white plate with raspberries around it and lemon in the background.

I will be the first to admit that I am a fair weather smoothie drinker. My husband loves them and will happily drink them in the middle of a snowstorm. But I need it to be hot and sunny out before I crave an icy drink of any kind.

But this raspberry lemon keto protein shake might just change my mind. I cannot get over how refreshing and tangy-sweet it is. I slurped my first one down in a matter of minutes. And then I made them again the very next day!

If you love a cold drink on a hot summer day, you also need to try my Coffee Protein Shake recipe and the fabulous Sugar Free Brazilian Lemonade!

Two raspberry keto protein shakes on a table with lemon and raspberries.

Why you must try this recipe

If you want more low carb high protein recipes, then these smoothies are for you. They have ideal macros for a healthy keto breakfast or snack. And they actually fill you up without weighing you down.

Many keto smoothies and shakes suffer from being too thin, but these are surprisingly thick. So thick that when I accidentally spilled one while taking photos, it didn’t even run off the table. I was able to scoop most of it back into the glass with a spoon!

The flavor makes it over-the-top good. I wouldn’t be all dreamy-eyed about a keto protein shake if it tasted like many of the store-bought ones do. They’re either too sweet or have an artificial aftertaste. But this smoothie is bright and fresh, and perfectly balanced.

Did I mention that it takes only about 3 minutes to make?

Ingredients you need

Top down image of ingredients needed for keto protein shakes.

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Frozen berries: Raspberries are my choice, but you could use frozen blueberries or strawberries, or even blackberries! Be sure they are fully frozen as that helps the consistency of the shake.
Protein powder: Obviously since this is a protein shake, you need protein powder of some kind. I used unflavored whey protein isolate, but check out the other options below.
Lemon flavor: To keep the carbs lower and to boost nutrition, I skipped the lemon juice and used Ultima electrolyte powder. But you could use a bit of lemon extract or some a packet of True Lemon. 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!
Low carb milk: You will need a little bit of additional liquid to help thin it out enough to be pourable. You can use a non-dairy milk, as I did. Or you can mix cream and water.
Sweetener: Use your favorite powdered or liquid sweetener to sweeten to taste.

Tips for making a Keto Protein Shake

A collage of four images showing how to make a keto raspberry protein shake.

You don’t need me to tell you how to blend smoothies and shakes up in a blender. But I do have some tips for you to get it super smooth and creamy. And also to make it exactly to your tastes!

1. Put the frozen fruit in first. This way, the blades catch it first and really blend it up. I find that if I put in the liquids or yogurt first, I tend to get a few berry chunks.

2. Blend once, stir, then blend again. I have a really good blender, but I still recommend stopping the blender and getting in there with a rubber spatula. Push any chunky pieces down toward the blades.

3. Use crushed ice, not ice cubes. A little ice gives the protein shake added volume but also keeps it colder for longer. But bigger pieces of ice don’t break up nearly as easily.

Two raspberry lemonade keto smoothies in glasses on a concrete table.

Make it your own!

You don’t have to make this keto protein shake exactly as I did, although I do highly recommend the raspberry lemonade combo. You can opt for other frozen berries, although that may change the carb count a little.

You can also do other additional flavors besides lemon. Use another flavor of electrolyte powder or use True Lime. Or just use some vanilla extract, because raspberry and vanilla are delicious together. Really, the flavor variations are endless.

Protein Options

I recommend unflavored protein powder, as the flavored varieties can overpower the delicate taste of the raspberries. Many of them also contain added sugars and carbs. You can use whey protein, egg white protein, pea protein or collagen protein for this recipe.

Sweetener Options

The smoothie does not rely on the sweetener for consistency, so you can use what you like best. I recommend a powdered or liquid sweetener to avoid any grittiness.

Because the electrolyte powder has some sweetener in it, make sure you taste the smoothie before you add more.

Dairy Free Option

Yes, you can make this dairy-free too! Use some thick coconut cream and coconut milk in place of the yogurt and heavy cream. Just be aware that the nutritional counts will change and it may be slightly lower in protein.

A glass of keto protein shake with a red striped straw and raspberries on top.

Frequently Asked Questions

Can you have a protein shake on keto?

Not all protein shakes and mixes are keto friendly, so it’s advisable to read the labels carefully. Look for shakes that are under 7 or 8 grams of total carbs. Better yet, make your own keto friendly protein shakes at home. It’s easy and you can control the ingredients. They taste far better too!

What protein powder is good for keto?

You can use many forms of protein powder on the keto diet, such as whey, egg white, pea, or collagen. Just make sure the powder you use does not contain a lot added sugar or fillers. I like using unflavored whey isolate or egg white protein in many of my recipes, as they typically have zero carbs.

How many carbs are in a keto protein shake?

The carbs in protein shakes differ significantly depending on the ingredients. This Raspberry protein shake recipe has 7.9g of carbs and 3g of fiber per serving, so it has only 4.9g net carbs.

More healthy raspberry recipes

Sugar Free Sorbet

This sugar free keto sorbet is so creamy and delicious, and bursting with fresh raspberries. It’s a delightful way to cool off on a hot summer’s day.

Keto Thumbprint Cookies

Keto thumbprint cookies are tender almond flour shortbread cookies with a center of sugar-free keto raspberry jam. They are the perfect addition to your keto Christmas cookie platter, and a delicious keto dessert for any occasion.

Close up shot of a keto jam thumbprint cookie on a white plate with raspberries in the background.

Keto Italian Cream Soda

This sugar-free Italian cream soda is sweet and fizzy, and so refreshing. Make your own sugar free simple syrup and enjoy this easy keto beverage any time the mood strikes!

Close up shot showing whipped cream on top of a glass of sugar free Italian cream soda

Keto Protein Shake Recipe

This delightfully refreshing Keto Protein Shake packs serious flavor and serious nutrition. With 20g of protein, 5g net carbs, and vital electrolytes, it's an ideal breakfast or snack. And it tastes out of this world!

5 from 14 votes

Print Pin Rate

Course: Breakfast

Cuisine: American, Snack

Keyword: keto protein shake, raspberry smoothie

Prep Time: 5

Total Time: 5

Servings: servings

Calories: 232kcal

Ingredients

¾ cup frozen raspberries
½ cup plain Greek yogurt (Try Two Good yogurt if you can find it!)
¼ cup heavy whipping cream
⅓ cup whey protein isolate
1 packet lemon electrolyte mix (or True Lemon)
½ cup hemp or almond milk (more as needed)
½ cup crushed ice
Sweetener to taste

US Customary – Metric

Instructions

In a blender, combine all ingredients and blend until smooth. Taste and adjust sweetener as needed.
Divide between 2 glasses.

Notes

Storage Information: This smoothie is best made fresh, but you can store any leftovers in a glass container in the fridge for 1 day. It will settle out so be sure to shake it up before consuming.

Protein powder options: I recommend unflavored protein powder, as the flavored varieties can overpower the delicate taste of the raspberries. Many of them also contain added sugars and carbs. You can use whey protein, egg white protein, pea protein or collagen protein for this recipe.

Nutrition Facts

Keto Protein Shake Recipe

Amount Per Serving (2 cups (approximately))

Calories 232 Calories from Fat 106

% Daily Value*

Fat 11.8g18%

Carbohydrates 7.9g3%

Fiber 3g12%

Protein 20.2g40%

* Percent Daily Values are based on a 2000 calorie diet.

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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Comments

5 from 14 votes (4 ratings without comment)

Keto Protein Shake

Why you must try this recipe

Ingredients you need

Tips for making a Keto Protein Shake