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. I need it to be hot and sunny out before I crave an icy drink of any kind.
But this 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!
Why we love it
- Thick and rich: Many keto shakes and smoothies suffer from being too thin and watery. But these are indulgently thick!
- Refreshing flavor: That raspberry lemonade combo is so bright and fresh. And not too sweet.
- Easy to make: You can whip up this healthy protein shake in 3 minutes flat.
- Great macros: If you’re looking for more low carb high protein recipes, then these smoothies are for you. 20 grams of protein and only 5g net carbs per serving.
What readers are saying
“It’s not even noon and the temperature is 85F – this drink is incredible refreshing! Another recipe win as always! Thank you for all of your hard work developing go-to recipes that never fail!” — Linda
Ingredient Notes
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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.
Expert Tips
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.
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.
Frequently Asked Questions
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!
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 protein in my recipes.
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 low carb raspberry recipes
Keto Protein Shake Recipe
Ingredients
- 3/4 cup (90 g) frozen raspberries
- 1/2 cup (118.29 ml) plain Greek yogurt, (Try Two Good yogurt if you can find it!)
- 1/4 cup (59.15 ml) heavy whipping cream
- 1/3 cup (36 g) whey protein isolate
- 1 packet lemon electrolyte mix , (or True Lemon)
- 1/2 cup (118.29 ml) hemp or almond milk, (more as needed)
- 1/2 cup (118.29 ml) crushed ice
- Sweetener to taste
Instructions
- In a blender, combine all ingredients and blend until smooth. Taste and adjust sweetener as needed.
- Divide between 2 glasses.
Notes
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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Am I going mad or have you changed this recipe? I swear the last time I made it it had cream cheese & yoghurt instead of coconut milk/cream/collegan! This version sounds good too though.
I changed it. A little healthier and a little lower in carbs.
I know this recipe has been posted for awhile but I made it today and omg it’s so good!! I am so glad I decided to make it! I’ve been eating low carb for close to a year now and this was one of the best refreshing things I’ve had.
This sounds like it would also make a wonderful popsicle!
Sure, why not?
I am so sorry about your dad. Cherish all the moments that you can. Where did you go to in Canada?
Thank you. We were in Muskoka, a cottaging area on Ontario.
How would this be without the cream cheese? I don’t need the extra calories.
It was more for thickness than anything else. Yours would be thinner but that is all.
Thanks
A great sub for cream cheese is cottage cheese – you will never taste it, but it makes my smoothies creamy and much like ice cream (especially with a bit of xantham him added). It also adds protein. Note: To be fair, i should say that I have been using smoothie/protein shake recipes from DashingDish.com for years.
Wow, these pics are so beautiful! I love that your kids were ready for healthy eating after your holiday. So great. I always feel the same way.
I also love raspberries in my smoothie- and anything with lemon is a win for me too! Can’t wait to give this one a whirl (see what I did there?)
What a smart idea to add cream cheese for creaminess!!
I love that your kids were ready to get back to healthy eating after indulging with grandparents! This smoothie is calling my name!
Thank you for you for your story. My husband does the same thing I have to remind him that Lucia is a Diabetic and has Celiac. So donuts are out and hugs and kisses are better.
You are in my prayers
You are wise about the grandfather/grandchildren interaction. Take advantage of whatever time you have left with him. You will not regret it.
Your smoothie looks absolutely wonderful!
You are right, Grandpa should definitely be able to spoil the kiddos with cookies. There is always time for those smoothies later. And these smoothies do look good 🙂
I know how you feel, Carolyn. My stepfather passed away April 1 of this year due to complications of diabetes including a lung issue similar to your father’s. I tried to enjoy as much time with him as I could in the last month’s never knowing when the time would come. Your father sounds like a wonderful man.
This recipe looks delish and my husband will love it. He LOVES raspberries and lemonade. A match made in heaven.
Carolyn, hugs to you and your dad. Enjoy every precious moment.
Thanks for this recipe! I’m making this tonight when I get home. Can’t wait! I’m salivating!
Prayers for your dad!! So sorry. My dad has been having a real rough year too and it’s scary and sad. 🙁
We just started making lots of smoothies recently. That one looks so good. Thanks for the idea.
My kids are obsessed with smoothies and would love these!
I’m sorry about your Dad.