How to Make a Low Carb, Low Sugar, Keto Smoothie Bowl
If you’ve recently adopted a keto diet, you may be wondering if you have to give up your favorite quick and healthy breakfast: smoothie bowls. Good news! Smoothie bowls can absolutely be enjoyed as part of a keto diet, a keto smoothie bowl (low carb smoothie bowl) is an excellent way to start the day. The key is making them with low-carb fruits and vegetables, healthy fats, and other ingredients that play nicely with your keto macros.
In this article, we’ll be covering everything you need to know about keto smoothie bowls, including what exactly they are and how to make a delicious low carb smoothie bowl that won’t kick you out of ketosis.
First, let’s cover some basics.
What is the Keto Diet?
The keto diet (short for ketogenic diet) is a high-fat, moderate-protein, low-carb way of eating. On this plan, a person consumes about 60 percent of their daily calories from fat, 30 percent from protein, and 10 percent from carbohydrates (carbs).
By significantly limiting your carb consumption (less than 50 grams per day), your body enters a state of ketosis in which it shifts from burning carbs (its typical fuel source) to burning fat. When the body enters this fat-burning state, it produces a type of chemical called ketones, which are used to fuel the body, rather than glucose.
While drastically cutting carbs and sugar might sound a bit intimidating, this way of eating is wildly popular for good reason. The keto diet has been shown to offer many health benefits, including weight loss, better (and more stable) energy, reduced need for insulin in those with diabetes, enhanced brain health, and reduced cravings and hunger.[*][*][*][*]
What Is a Smoothie Bowl?
A smoothie bowl is pretty much exactly what it sounds like: a smoothie in a bowl! To be more specific, a smoothie bowl recipe is a thick blend of whole foods, such as fresh/frozen fruits and veggies and other healthy ingredients (i.e. nut milks, chia seeds, protein powder, MCT oil, etc.). Compared to smoothies that you drink out of a glass with a straw, smoothie bowls have a thicker, almost ice-cream-like consistency.
The thick blend is poured into a bowl and often topped with healthy ingredients like nuts, seeds, coconut flakes, low carb berries or fruit.
What Makes a Keto Smoothie Bowl ?
A typical non keto smoothie bowl is loaded with carb-rich fruits, liquids, and additives that could easily throw a person out of ketosis. A smoothie bowl is considered “keto” if it only includes keto-friendly, low-carb ingredients that can easily fit into a person’s targeted keto macros, as well as enough quality sources of fat to fuel your body.
You won’t find banana, mango, fruit juice, honey, grain-based protein powders, or sugary yogurt in a keto smoothie bowl, but you will find plenty of nutritious, low-carb ingredients, such as greens, avocado, vegetables, berries, nuts, seeds, coconut milk, MCT oil, coconut oil, and collagen.
How to Make a Low-Carb Smoothie Bowl (Keto Smoothie Bowl)
Making a keto smoothie bowl is super quick and easy. You’ll typically want to include one (or a few) ingredients from each of the following categories.
- Base liquid: This includes ingredients like coconut milk, unsweetened almond milk, hemp milk, macadamia milk, flaxseed milk, or water. Use as much or as little liquid as you’d like based on how thick you’d like your smoothie blend to be.
- Fresh and/or frozen low-carb fruits and veggies: Smoothie bowls are an excellent way to get several servings of nutrient-rich fruits and veggies. Just be sure to only include low-carb fruits and veggies, such as berries, lemon, avocado, cucumber, celery, leafy greens, and cauliflower.
- Healthy fats: Healthy fats include ingredients such as nuts (almonds, walnuts, pecans, etc.), nut butter (almond butter, peanut butter, etc.), seeds (chia seeds, flaxseed, hemp seed, etc.), and oils (MCT oil, coconut oil, almond oil, etc.). Although technically a fruit, avocados are also a great way to add healthy fat to your smoothie bowl.
- Additional functional foods and flavorings: You can enhance the nutrition and flavor of your smoothie bowl by adding other low-carb ingredients, such as cinnamon, cacao powder, spirulina, mushroom powders, green powders, fruit powders, ginger, turmeric, and keto-friendly protein powders.
- Smoothie Bowl Toppings: Many people like to top their keto smoothie bowl with additional low-carb goodies, such as berries, unsweetened coconut flakes, cacao nibs, nuts, nut butters, and seeds. Adding toppings gives each bite some texture and makes a smoothie bowl feel more like a meal.
Simply add your choice of ingredients to a blender and blend them up. You may have to use a tamper to help the blending process. Once the mixture is a thick, creamy consistency, pour it into a bowl and add the keto toppings of your choice. Enjoy your smoothie bowl!
A Sample Keto Smoothie Bowl Recipe
Keto recipes for smoothie bowl options are endless. You can mix and match ingredients to come up with tons of delicious, healthy combinations. To give you some inspiration, here is a great recipe for a keto smoothie bowl:
- 1 cup frozen cauliflower
- 1 cup frozen berries (blueberries, raspberries, blackberries)
- 1 cup fresh spinach
- ¾ cup keto-friendly milk of choice (coconut milk, unsweetened almond milk, etc.)
- 1 scoop vanilla protein powder (or your favorite keto-friendly protein powder)
Place all of the above ingredients into a blender and blend until the mixture is thick and smooth. Add any keto-friendly toppings you’d like, such as coconut flakes, hemp seeds, chia seeds, or pumpkin seeds to make a great smoothie bowl.
For more keto smoothie recipes, and low carb recipes in general, check out The Best Keto Smoothie Recipes post for full recipes and recipe notes.
How to Thicken a Smoothie Bowl
You can adjust the thickness of your smoothie bowl by adding more or less liquid. Always start by adding less liquid than you think you’ll need and then slowly add more liquid until you reach the desired consistency.
Remember, smoothie bowls are supposed to be thick and eaten with a spoon. If your smoothie bowl comes out too thin, simply add more of the whole food ingredients, such as frozen fruits and veggies. However, if you do add more whole foods, always prioritize veggies, as you don’t want to add so much fruit to your keto smoothie bowl that the carb count becomes too high.
Can I add Protein Powder?
Absolutely - adding a plant-based vanilla protein powder keto recipes is an excellent way to enhance the nutrition facts of your smoothie while keeping it low carb. Pay close attention to the label - you want to avoid added sugar in your low carb keto smoothie!
What If You Don’t Have Time to Make Your Own Keto Smoothie Bowls?
If buying the necessary ingredients and making a keto smoothie bowl each morning seems a bit daunting or time-consuming, an alternative option is to purchase pre-portioned frozen smoothie kits from Blendtopia. Each kit contains organic frozen fruits and veggies, as well as other healthy superfoods. All you have to do is empty the contents of the smoothie pouch into your blender, add 12-14 ounces of liquid, and give your blender a whirl!
Blendtopia offers three keto smoothie bowl options—Keto Green Smoothie, Keto Berry Smoothie, and Keto Chocolate Chai Smoothie—all of which are keto certified through the Paleo Foundation. We also offer a Keto Smoothie Variety Box, which includes 12 pre-selected keto-friendly smoothies that taste great!
Add Keto Smoothie Bowls to Your Menu Today
Fortunately, going keto doesn’t mean you have to give up your beloved smoothie bowls. By using low-carb ingredients, you can still get your smoothie bowl fix without breaking ketosis.
Whether you choose to make your own smoothie bowls or purchase pre-portioned smoothie kits, adding keto smoothie bowls to your routine is an excellent way to increase your consumption of fruits, veggies, and other healthy ingredients. Plus, keto smoothie bowls are downright delicious. With their creaminess and light sweetness, they’re sure to become a regular staple in your keto diet.