Keto Almond Butter Cocoa Smoothie
If you don't fancy a solid meal in the morning, this smoothie is a creamy alternative. Almond butter, cocoa and unsweetened almond milk are blended with a little erythritol, vanilla and ice cubes into a chocolatey shake. It tastes like cold hot chocolate but, thanks to the fat in the almond butter, keeps you full far longer. Per glass: 4 g net carbs, 28 g fat, 8 g protein.
Key facts at a glance
- Prep time: approx. 3 minutes.
- Approx. 4 g net carbs and 28 g fat per glass.
- Ingredients: almond butter, baking cocoa, almond milk, erythritol, vanilla, ice.
- Vegan, dairy free, very quick to prepare.
Ingredients
One glass replaces a light breakfast.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| unsweetened almond milk | - | |||
| almond butter | approx. 30 g | |||
| approx. 30 g | ||||
| baking cocoa | approx. 6 g | |||
| approx. 6 g | ||||
| erythritol | - | |||
| ground vanilla | pinch | |||
| pinch | ||||
| ice cubes | - | |||
| chopped almonds | optional, for garnish | |||
| optional, for garnish | ||||
Preparation
Pour 200 ml of unsweetened almond milk into a stand blender. Add 2 tbsp almond butter (preferably white, blanched, it tastes milder than the brown version), 1 tbsp baking cocoa, 1 tsp erythritol and a pinch of ground vanilla. Add 5 ice cubes and blend on high for 30 to 40 seconds, until the smoothie is creamy and thick. Pour into a tall glass and top with a few chopped almonds and a dusting of cocoa.
Why this smoothie fits a keto diet
Almond butter contains roughly 55 g fat, 21 g protein and only 7 g net carbs per 100 g. So 2 tbsp (approx. 30 g) delivers almost 17 g fat and 2 g net carbs. Unsweetened almond milk, with under 0.5 g carbs per 100 ml, is an ideal smoothie base, whereas cow's milk (4.7 g carbs/100 ml) would already push 200 ml close to the limit. Baking cocoa (1 tbsp) brings intense chocolate flavour with just 1 g net carbs and a dose of polyphenols. Important: do not use drinking chocolate powder, it is sweetened.
Source: USDA FoodData Central – Nuts, almond butter , USDA FoodData Central – Cocoa, dry powder, unsweetened
How can I vary the smoothie?
Nut butter swap: instead of almond butter try peanut butter (sweeter and bolder), cashew butter (creamier but higher in carbs, 13 g/100 g), hazelnut butter (a stronger chocolate effect) or tahini (a Middle Eastern note). The rule of thumb is 2 tbsp. Liquid swap: unsweetened coconut milk drink (creamier), macadamia milk (very neutral) or 50 ml of cream plus 150 ml of water for a really rich version. More protein: 1 scoop of unsweetened protein powder (whey or pea protein), best in a chocolate or vanilla flavour. Cold coffee trick: replace the almond milk with 50 ml of strong cold espresso for a mocha smoothie.
Tips for the smoothie
- Ice cubes give body, without them the smoothie turns thinner.
- Shake or stir the almond butter well before opening, since the oil settles.
- Use real baking cocoa, not sweetened drinking chocolate powder.
- Build up the erythritol slowly, almond butter brings natural sweetness of its own.
- Drink straight away, otherwise the smoothie separates; one good shake usually fixes it.
Nutrition values
| Nutrient | Per glass | Keto rating |
|---|---|---|
| Calories | approx. 320 kcal | Filling liquid breakfast. |
| Filling liquid breakfast. | ||
| Fat | approx. 28 g | From almond butter. |
| From almond butter. | ||
| Net carbs | approx. 4 g | Low. |
| Low. | ||
| Protein | approx. 8 g | Moderate. |
| Moderate. | ||
| Fibre | approx. 5 g | High thanks to cocoa and almonds. |
| High thanks to cocoa and almonds. | ||
| Salt | approx. 0.2 g | Very low. |
| Very low. | ||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Which almond milk is keto friendly?
Unsweetened almond milk with less than 1 g sugar per 100 ml. Brands like Alpro Almond Unsweetened or Provamel Almond Natural fit the bill. Sweetened almond milk often contains 3 to 6 g sugar per 100 ml and is not suitable.
Can I prepare the smoothie the night before?
You can, but the ice cubes melt overnight and the smoothie turns watery. Better: weigh out the dry ingredients (almond butter, cocoa, erythritol, vanilla) in the evening and blend in the almond milk and ice fresh in the morning.
How much almond butter per day is okay?
On keto, 2 to 3 tbsp (30 to 45 g) per day is a sensible amount. Almond butter is calorie dense (approx. 620 kcal/100 g) and easy to overdo if you are watching body weight.