Looking for a creamy, satisfying breakfast or snack that fits your ketogenic diet? This Keto Peanut Butter Smoothie with Avocado is bursting with flavor, healthy fats, and protein while keeping net carbs low. Combining rich peanut butter with creamy avocado, it tastes decadent but keeps you in ketosis. For more easy keto recipes, check out the Ultimate Keto Recipe Cookbook which is filled with beginner-friendly low-carb recipes.
Why This Smoothie is Perfect for Keto
The ketogenic diet is a very low-carb, high-fat diet – typically about 70% fat, 20% protein, and 10% carbs. This smoothie fits that profile perfectly. Avocado and peanut butter supply plenty of healthy fat (for example, half an avocado has ~15g fat and only ~2g net carbs), keeping you full and satisfied. The unsweetened almond milk adds creaminess with almost no carbs, and the protein powder contributes lean protein with just a couple of grams of carbs. Altogether, the smoothie is rich in fat and very low in carbs, making it an ideal keto-friendly choice.
Also Read: Keto Peanut Butter Cream Cheese Balls: A Low-Carb Delight
Ingredients
To make this smoothie, gather simple, wholesome ingredients (choose the freshest and best-quality you can find):
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Avocado: 1 ripe avocado (peeled and pitted). Avocado gives the smoothie a silky texture and provides healthy monounsaturated fat and fiber. Using a perfectly ripe avocado (soft to the touch) is key for natural sweetness and creaminess.
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Natural Peanut Butter: 2 tablespoons (choose unsweetened, without added sugar or oils). Natural peanut butter adds rich, nutty flavor along with more healthy fats and plant protein. It also contains nutrients like magnesium and vitamin E, which are beneficial on keto.
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Unsweetened Almond Milk: 1 cup. Almond milk provides a creamy base with minimal carbs. For example, 1 cup of unsweetened almond milk has only ~1–2g total carbs and about 3.5g fat. This keeps the smoothie drinkable without adding sugar.
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Protein Powder: 1 scoop of vanilla or chocolate flavored protein powder. A good quality whey or plant-based protein powder boosts the protein content and adds thickness. A typical scoop (about 30g) provides ~25g protein with only ~2g carbs, making it keto-friendly.
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Unsweetened Cocoa Powder (optional): 1–2 tablespoons for a chocolatey flavor. Cocoa adds deep flavor plus fiber and antioxidants (polyphenols that support heart and brain health) without sugar. Be sure to use unsweetened cocoa, not sweetened hot cocoa mix.
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Chia Seeds (optional): 1 tablespoon. Chia seeds absorb liquid and gel up, thickening the smoothie. They are rich in fiber and Omega-3, helping digestion and satiety. One ounce of chia has ~9.8g fiber, so most of their carbs are fiber (not counted in net carbs).
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Optional Flavorings: A pinch of salt, a dash of cinnamon or vanilla extract, and a keto-friendly sweetener (like liquid stevia or monk fruit) if you prefer extra sweetness.
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Ice Cubes (if desired): To chill and thicken the smoothie without extra carbs.
All these ingredients are keto-approved and beginner-friendly. You can adjust quantities to suit your taste and dietary needs.
Step-by-Step Instructions
Follow these simple steps to blend your smoothie:
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Prepare the avocado: Slice the avocado in half, remove the pit, and scoop the flesh into your blender or food processor.
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Add the liquid base: Pour in the cup of unsweetened almond milk. If you want a thicker smoothie, you can replace part of the almond milk with canned coconut milk or add a tablespoon of heavy cream (these are still low-carb).
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Add peanut butter and protein: Spoon in the natural peanut butter and add your protein powder scoop. These ingredients give the smoothie its flavor and protein boost.
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Include optional ingredients: Add cocoa powder, chia seeds, salt, cinnamon, vanilla, or sweetener at this stage if using. Every add-in can enhance taste or nutrition while keeping carbs low.
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Blend: Secure the lid and blend on high speed for 30–60 seconds, until completely smooth. If the mixture is too thick to blend, add a splash of water or almond milk and blend again to adjust.
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Taste and adjust: Taste a small spoonful. If you want it sweeter, blend in a keto-friendly sweetener like stevia or monk fruit. If the smoothie is too thin, add a few ice cubes or a spoon of chia seeds to thicken, then blend again briefly.
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Serve: Pour the smoothie into a glass. Garnish with a sprinkle of cocoa powder, chopped nuts, or extra chia seeds on top if you like. Enjoy immediately for the best flavor and texture.
These steps are easy to follow even for beginners. Don’t worry about perfect measurements—just blend and taste as you go.
Variations
Feel free to make this smoothie your own with these keto-friendly variations:
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Double Chocolate Peanut Butter: Add extra cocoa. Increase to 2 tablespoons of unsweetened cocoa powder or blend in a square of unsweetened dark chocolate (70–85% cocoa) for an extra chocolate kick.
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Green Keto Smoothie: Add a handful of fresh spinach or kale before blending. The greens contribute nutrients (vitamins A, C, K) and fiber without altering the peanut-chocolate flavor much.
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Different Nut Butters: Swap in unsweetened almond butter, cashew butter, or sunflower seed butter for peanut butter if you prefer or have a peanut allergy. (Just be sure they have no added sugars.)
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Coffee Mocha Smoothie: Add ½ cup of cold-brewed coffee or a shot of espresso. The coffee adds a caffeinated jolt and deepens the flavor, making a delicious mocha smoothie.
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Berry Twist: Add a handful (about ¼ cup) of frozen raspberries or strawberries for natural sweetness. Berries are relatively low in sugar compared to other fruits, but they still add some carbs, so use them sparingly.
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Coconut Creamy Version: Replace some or all of the almond milk with unsweetened full-fat coconut milk (canned). This makes the smoothie extra rich and adds a subtle coconut flavor.
Each of these variations keeps net carbs low while adding new flavors or nutrients. Just remember that any extra add-ins (especially fruit) will increase total carbs, so keep an eye on the amounts if you’re tracking macros.
Nutritional Breakdown
Here’s an approximate nutrition profile for one typical 16-ounce serving of this smoothie (made as directed with ½ avocado, 2 tbsp peanut butter, 1 cup almond milk, 1 scoop protein powder, 1 tbsp chia seeds, and 1 tbsp cocoa powder):
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Calories: ~400–450 kcal
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Total Fat: ~30g (mostly heart-healthy fats from avocado, peanut butter, and chia)
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Protein: ~25g (from peanut butter and protein powder)
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Total Carbohydrates: ~15g
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Fiber: ~7–8g
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Net Carbohydrates: ~7–8g (total carbs minus fiber)
This breakdown shows the smoothie is high in fat, moderate in protein, and very low in net carbs. For context, half an avocado has about 160 calories, 14.7g fat, ~8.5g total carbs (with 6.7g fiber, so ~1.8g net). Two tablespoons of peanut butter add roughly 188 calories, ~16g fat, 8g protein, and ~6g total carbs (only ~2–4g net). The protein powder contributes about 25g protein for just ~2g carbs, and almond milk adds only ~1g net carb per cup. Altogether, this yields a satisfying meal replacement that helps stabilize blood sugar and keeps you full without kicking you out of ketosis.
Benefits of Each Ingredient
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Avocado: Loaded with monounsaturated (heart-healthy) fats and fiber. It helps you feel full and provides a creamy base. Avocados also supply potassium and vitamins; most of their carbs come from fiber (half an avocado has ~6.7g fiber on 8.5g total carbs, meaning net carbs are very low).
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Peanut Butter: A good source of plant protein and healthy fats. Experts note that peanut butter is “a good source of protein and healthy fat”. It contains fiber and nutrients like magnesium, vitamin E, and B vitamins, which can help satisfy hunger and support energy on a keto diet.
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Unsweetened Almond Milk: Adds creaminess with almost no carbs. One cup unsweetened almond milk has about 3.5g fat, 1.5g protein, and only ~1–2g total carbs. It’s often fortified with calcium and vitamin D, making it a nutritious, low-carb milk alternative.
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Protein Powder: Ensures a high-protein content. A typical scoop (30g) of whey protein isolate delivers ~25g protein with minimal carbs (often just 1–3g). This helps preserve muscle and keeps you satiated. Flavored protein powder can also add sweetness without sugar.
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Cocoa Powder: Provides rich chocolate flavor plus antioxidants. Cocoa powder is packed with polyphenols – natural antioxidants that can improve heart and brain health. It also has fiber (about 7g per 12g serving), which helps offset its carbs.
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Chia Seeds: One of the best plant-based sources of fiber and Omega-3 fats. Chia seeds have about 9.8g fiber and 5g omega-3 ALA per ounce. The fiber forms a gel in your gut, slowing digestion and promoting fullness. Chia thickens the smoothie and adds nutrition with negligible net carbs.
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Spices (Cinnamon, Vanilla): Cinnamon may help regulate blood sugar and adds warmth, while vanilla extract adds sweetness without carbs (a teaspoon has virtually no carbs). Just a dash enhances flavor without breaking keto.
By combining these ingredients, the smoothie delivers beneficial fats, protein, and micronutrients, all while keeping sugars and digestible carbs very low.
Expert Tips
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Blend on High: Use a high-speed blender and blend for at least 30–60 seconds to achieve a silky smooth texture (especially when using chia or frozen items). If chunks remain, scrape down the sides and blend again.
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Adjust Consistency: If the smoothie is too thick, add more almond milk or a splash of water. If it’s too thin, add a few ice cubes, extra avocado, or a spoon of chia seeds. Re-blend as needed.
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Enhance Flavor: A tiny pinch of salt can actually enhance the sweet and chocolatey flavors. A dash of cinnamon or a drop of peppermint extract can add an interesting twist.
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Chill the Glass: For extra refreshment, chill your glass in the freezer before pouring the smoothie. It’ll keep your drink cold longer.
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Preparation Shortcut: Peel and chop the avocado ahead of time. You can even freeze the chunks. Then just dump everything in the blender when you’re ready for breakfast.
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Liquid Alternatives: If you don’t have almond milk, unsweetened coconut milk (carton) or heavy cream are also low-carb and can be used instead. (Regular cow’s milk is higher in carbs and isn’t recommended for keto smoothies.)
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Hydration: High-fat smoothies can be very filling. Consider having a glass of water or tea on the side to sip with your smoothie.
Storage Suggestions
This smoothie is best enjoyed fresh, but you can prepare ahead with care:
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Refrigerate: Store any leftover smoothie in a sealed jar or container in the fridge for up to 24 hours. The fats may separate and the color will darken slightly. Just shake or stir, and it should be drinkable (you may need to add a little water or almond milk and re-blend to refresh the texture).
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Freeze: Pour the smoothie into an ice cube tray or freeze-safe container. You can freeze individual 1-cup portions for up to 1 month. Thaw in the fridge overnight or blend frozen cubes with a bit of liquid to enjoy later.
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Avoid Browning: Avocado oxidizes when exposed to air. If you plan to store this smoothie, press a piece of plastic wrap directly on the surface or add a squeeze of lemon juice to slow browning.
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On-the-Go: Use an insulated travel mug and enjoy it as a convenient breakfast or snack. Give it a quick shake or stir if possible before drinking.
Common Questions About Keto Smoothies
Q: Is this smoothie low enough in carbs for a strict keto diet?
A: Yes. We’ve kept the net carbs under 10g per serving by using low-carb ingredients. For comparison, many regular fruit smoothies (with bananas or juice) have 30–50g carbs per serving. A keto diet usually limits carbs to around 20–50g per day, so one serving of this smoothie leaves plenty of room for your other meals.
Q: Can I use regular cow’s milk or juice instead of almond milk?
A: Regular cow’s milk has about 12g carbs per cup, and fruit juices are very high in sugar. Those would likely spike your blood sugar and kick you out of ketosis. Unsweetened almond milk, by contrast, has only ~1g net carb per cup and is a much better choice. You could also use unsweetened coconut milk (carton) or heavy cream, which are also very low in carbs.
Q: Do I really need protein powder?
A: Protein powder is optional. It’s mainly used to boost the protein content without adding many carbs. If you skip it, you might add a spoon of unsweetened Greek yogurt (note: it has a few carbs) or a scoop of collagen peptides (0g carbs) to maintain protein. Protein helps keep you full and supports muscles, especially if this is a meal replacement.
Q: What if I’m allergic to peanuts?
A: Swap in another nut or seed butter. Almond butter, cashew butter, or sunflower seed butter (all unsweetened) work well. They provide similar fats and protein. Just check labels for added sugars; choose brands with no added sweeteners.
Q: What if I don’t have avocado or want to add fruit?
A: You can be creative, but be careful. Avocado is used here for creaminess and healthy fat. If you have no avocado, add extra fat to replace it (for example, another spoon of nut butter, a tablespoon of coconut oil, or extra cream). As for fruit: most fruits (bananas, apples, etc.) are high in sugar and carbs and would exceed keto limits. Very small amounts of lower-carb berries can be added sparingly, but it’s best to rely on the ingredients above for a true keto smoothie.
Q: How do I sweeten the smoothie?
A: This recipe doesn’t include sugar. If you prefer it sweeter, use a keto-friendly sweetener. Liquid stevia, monk fruit, or powdered erythritol are great options. Add a little at a time and blend, tasting as you go. Remember that some protein powders are already sweetened, so always taste first.
Disclaimer
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