Here is an easy low-carb and keto-friendly peanut butter smoothie recipe that you are going to love! It is creamy, delicious, free from refined sugar, and even has a paleo option. What's more, you only need five simple everyday ingredients to make it.
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reasons why this recipe works
- creamy and delicious.
- easy to make.
- healthy - peanut butter is a high source of protein, fiber, and good fats.
keto peanut butter chocolate smoothie for weight loss
This smoothie provides good fats and protein, from the peanut butter. But can it help you with your weight loss goals? Let's explore further:
- Increased satiety: According to a recent study, peanut butter helps suppress the appetite by increasing the production of the hormone Peptide YY, which helps increase the feeling of fullness. According to the study, consuming a breakfast meal that had peanut butter reduced the desire to eat from 480 minutes to 730 minutes.
- Peanuts and peanut butter are considered low GI foods: This means that they do not cause your blood sugar and insulin levels to rise too quickly after a meal. Stable insulin levels are important because it means that your cells do not get flooded with insulin, and thereby result in burning fat for fuel.
- Enhanced metabolism: The combination of healthy fats and protein in peanut butter smoothies can support a more stable blood sugar level, leading to improved metabolic function.
- Increased ketone production: Incorporating healthy smoothies into a ketogenic diet can promote the production of ketones in the body, which have also been shown to suppress appetite. Ketones are byproducts of fat metabolism, and when in a state of ketosis, the body efficiently burns fat for energy, potentially aiding weight loss. Here is a good study on the short-term hunger-reduction effects of the keto diet.
ingredients
This is what you will require:
- peanut butter.
- water: We will be using just a small amount for this recipe but feel free to omit it, if you prefer your smoothie very thick.
- cocoa powder: Food for the gods, chocolate or cocoa comes with numerous health benefits. Cocoa powder is a great low-carb, keto-friendly ingredient with only 1g of net carbs per tablespoon. It's rich in magnesium, potassium, and copper, helps reduce heart disease risk, lowers blood pressure, and promotes insulin sensitivity. Be sure to use unsweetened cocoa powder for its rich chocolate flavor.
- monk fruit sweetener: It has zero calories, is low on the glycaemic index (zero), and is safe for both low-carb and paleo diets. Studies have also shown that it helps reduce blood sugar levels and that it has anti-inflammatory properties. You can, however, use erythritol or honey (for paleo), if you prefer. You can also omit it altogether.
Craving more refreshing drink recipes? Then try our keto blueberry smoothie with chia, keto spirulina smoothie, keto golden milk, and Lumumba drink, next!
how to make it
Making this smoothie is very easy:-
- Combine all ingredients in your blender and process until smooth.
- Pour the smoothie into a glass and serve with ice cubes. Alternatively, allow it to chill in the fridge for at least 30 minutes then serve. Use your favorite toppings, such as cocoa powder or syrup. For an extra chill, add a few ice cubes.
Related recipes: For more tasty keto recipes, try our Kachumbari salad, German celeriac salad, and air fryer green beans, next!
variations
This keto peanut butter smoothie can easily be varied to suit what you have in your kitchen. Feel free to try out some of these popular options!
- Paleo option: Use almond butter or cashew butter instead of peanut butter.
- Fruit and vegetables: use your favorite fruits and vegetables. Spinach, kale, strawberries, raspberries, and avocado are perfect options for this low-carb smoothie.
- Thickness: for a richer and thicker smoothie, use heavy cream instead of almond milk.
- Enhance with your favorite toppings; popular combinations include sugar-free whipped cream or syrup, cocoa powder, or some sprinkle of sweetener.
making ahead and storage
The good news is that this smoothie can be perfectly made ahead, making it great for meal prep.
- In the fridge - keep it in a suitable airtight container or bottle in the fridge and use them within 1-2 days.
- In the freezer - store in the freezer using suitable airtight containers and consume within 3 months. Most important is, to properly label the containers with their respective use-by dates. Also bear in mind the texture may change upon thawing.
other recipes to try
Dont just stop here, try these other delicious recipes!
📖 Recipe
Easy Keto Chocolate Peanut Butter Smoothie
Start your day with this easy low carb and Keto peanut butter smoothie recipe. Creamy, delicious and a great way for you to up your healthy fats and protein.
Video
Equipment
Blender - a normal blender or a high speed blender
Glasses to serve
Ingredients
- 2 cups almond milk (unsweetened)
- ¼ cup peanut butter (smooth)
- ½ cup water
- 2 tablespoon cocao powder (unsweetened)
- 1 tablespoon monk sweetener or erythritol (honey or coconut sugar for paleo)
Instructions
- Combine all ingredients in your blender and process until smooth.
- Pour into a glass and serve with ice cubes. Alternatively, allow to chill in the fridge for at least 30 minutes then serve. Use your favourite toppings, such as cocoa powder or syrup.
Notes
- This keto peanut butter smoothie recipe can serve two people but it has been set for one because it is so delicious, you will probably not want to share!!
- Use your favorite toppings, such as whipping cream, cocoa powder, or syrup.
- Make it paleo-friendly by using almond or cashew butter instead of peanut butter.
- Use your favorite fruits and vegetables. Spinach, kale, strawberries, raspberries, and avocado are perfect options for this low-carb smoothie.
- For a richer and thicker smoothie, use heavy cream instead of almond milk.
Nutrition
Calories: 463kcalCarbohydrates: 13.3gProtein: 20.1gSaturated Fat: 5.3gMonounsaturated Fat: 0.4gTrans Fat: 0gFiber: 5gSugar: 3.7g
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