Indulge in the creamy, refreshing goodness of a Keto Banana Smoothie, a low-carb twist on the beloved classic. Perfect as an instant breakfast, snack, or dessert, this smoothie will cure all your banana cravings without the carbs.
Why You'll Love This Low-Carb Banana Smoothie
This Keto Banana Smoothie offers several compelling reasons to become your new go-to treat:
- Instant delight: Enjoy it as a quick breakfast, satisfying snack, or guilt-free dessert.
- Rich and creamy: Experience a thick, luxurious texture that rivals a milkshake.
- Authentic banana flavor: Relish the taste of real bananas, achieved without the high carb content.
- Milkshake experience: It tastes like a milkshake.
Are Bananas Keto-Friendly?
A medium banana contains roughly 27 carbs and 24 net carbs. Since many keto diets restrict carb intake to around 30 grams per day, bananas are generally not considered keto-friendly.
Making a Low-Carb Banana Smoothie
To enjoy a banana smoothie while staying within your keto macros, the key is to replicate the banana flavor without using the fruit itself.
Banana Extract
Using banana extract is an excellent way to infuse your smoothie with that classic banana taste without adding carbs.
Read also: Easy Low-Carb Cheese Crackers
Ingredients for Keto Banana Smoothie
Here's what you'll need to create your own Keto Banana Smoothie:
- Unsweetened Almond Milk: Be sure to use almond milk instead of cow's milk to keep the carbs low.
- Keto Orgain Vanilla Collagen Powder: My very favorite low-carb protein powder. While I prefer the Orgain Collagen Powder, you can use any low-carb vanilla protein powder you like.
- Allulose: Sugar-free sweetener that dissolves well and has NO aftertaste!
- Strawberries - You can use fresh or frozen strawberries. I used fresh strawberries, so if you are using frozen you may need to adjust the milk in the recipe to get the correct texture.
- Low-carb plain protein powder - Use your favorite protein powder.
- Ice cubes - This helps give the smoothie a thicker texture.
- OliveNation Pure Banana Extract.
- All-natural almond butter. The drippy kind with no added sugars or inflammatory oils (it usually requires mixing first).
- Shelled hemp seeds (hemp hearts). For extra protein and nutrients!
- Cinnamon. The cinnamon adds so much here.
- Sea salt.
- Frozen cauliflower (rice or florets). The not-so-secret ingredient that helps make this smoothie thick and frosty. Plus, hidden vegetables!
- Vanilla protein powder (or collagen protein). A vanilla-flavored powder is best.
- Fresh Spinach - You’ll almost always find a clamshell of fresh baby spinach in my fridge because it’s so dang versatile.
- Plain Greek Yogurt - I find that lower-fat options tend to have more protein than full-fat varieties.
- Chia Seeds - Boosting your green smoothie with chia seeds is optional, but these little black beauties add a ton of nutritional value. Oh, and if you leave them to hang out in the smoothie for a bit?
- Fresh Spinach - You’re welcome to use frozen spinach if you don’t have fresh spinach leaves. Just make sure to only use about ½ cup, which is what the fresh stuff would cook down to.
- Unsweetened Almond Milk - Feel free to swap in your choice of unsweetened vanilla almond milk or plain plant-based/non-dairy milk, unsweetened soy milk, oat milk, coconut milk, or any percentage of dairy-milk you prefer. You can even use a little orange juice, too!
- Frozen Banana - Using a banana that has been frozen gives this spinach almond milk creamy smoothie ice cream vibes, but you can also use room temp fresh banana if you’re in a pinch.
- Frozen Avocado - Transport yourself to an exotic island by using frozen coconut meat instead. It brings a unique creaminess and a hint of tropical flair that’s lovely! Alternatively, sneak in some extra veggies by using frozen zucchini.
- Plain Greek Yogurt - You’re welcome to use plain regular yogurt, but you won’t get quite as much protein if you do. You’ll also want to cut back on the liquid by a splash since regular yogurt is thinner.
- Vanilla Extract - You can also use an equal amount of vanilla paste or vanilla powder, or use half as much ground vanilla bean. Alternatively, consider using different flavors of extract (like coconut, maple, or almond) for a slightly different vibe.
- 2 small bananas (or 1 large)
- 1 cup ice
- 3/4 cup unsweetened almond milk
- 1/4 cup plain yogurt
- 1 Tbsp. flaxseed
- 2 tsp. honey
How to Thicken a Keto Smoothie
Achieving the right consistency is crucial for a satisfying smoothie. Here are several methods to thicken your keto smoothie:
- Ice: Adding ice is the simplest way to thicken a smoothie, but be careful not to dilute the flavor too much.
- Xanthan Gum: A small amount of xanthan gum can significantly thicken a smoothie. Start with a pinch and add more as needed.
- Yogurt: Two Good Yogurt is a great option because it tastes great and is low in carbs.
- Chia Seeds: Chia seeds absorb liquid and create a gel-like consistency, adding thickness and nutritional value.
- Avocado: Avocado adds a creamy texture and healthy fats. Be aware that I haven't tested yogurt, chia seeds, or avocado in the recipe below 👇
- Frozen cauliflower (rice or florets). The not-so-secret ingredient that helps make this smoothie thick and frosty. Plus, hidden vegetables!
Milkshake vs. Smoothie: What's the Difference?
Milkshakes are typically ice cream-based and considered a rich dessert, while smoothies often include fruits, vegetables, or yogurt and are seen as a healthier option. This keto banana smoothie, however, blurs the lines, offering a rich and decadent milkshake-like experience while remaining a nutritious choice.
Basic Keto Banana Smoothie Recipe
Here’s a simple recipe to get you started:
- Add all the ingredients to a blender jar.
- Blend until smooth. I use a Blendtec, but no special blender is needed. Just use whatever you have!
- Taste and add some allulose if you prefer a sweeter smoothie or more cinnamon if needed.
Variations and Customizations
Here are some fun variations for your sugar-free banana smoothie. Like any smoothie, this banana version is completely customizable.
Read also: Keto Calorie Counting: A Detailed Guide
- Protein Boost: If you’re craving some added protein, feel free to add in some protein powder or peanut butter, like we do in our peanut butter banana smoothie.
- Fruity Twist: Need a fruity twist? Throw in your fave frozen fruit (berries, mango, pineapple) or a squeeze of lemon juice to brighten this smoothie up.
- Green Boost: We all know that smoothies are a perfect way to get in your greens, so if you’ve got a bag of spinach you need to use up, add in a handful of the leafy greens!
- Tropical Flavor: Mixing fruits like mango, pineapple, and peaches can create a tropical flavor. Transport yourself to an exotic island by using frozen coconut meat instead. It brings a unique creaminess and a hint of tropical flair that’s lovely!
- Chocolate-y Breakfast or Snack: Keto chocolate chia mousse (immune-boosting!) for a healthy,.
- Smoothie Packs: As with most of my recipes, this one is totally freezer friendly! It’s quick and easy to make smoothie packs with this recipe. Simply put the banana, avocado, spinach, chia seeds and vanilla into a wide-mouth glass jar or a quart-sized zip lock. Freeze for up to 3 months. When you’re ready to blend up your low carb smoothie, add the contents of the frozen smoothie pack, Greek yogurt, almond milk, and protein powder to the blender, and blend it up! Super easy, and saves a ton of time in the mornings.
Additional Tips and Tricks
- For an extra creamy texture, freeze your fruit beforehand. This eliminates the need for adding ice, which can sometimes dilute the flavor of the smoothie.
- If you prefer a sweeter smoothie, consider adding half a banana, a slight drizzle of honey, or a few drops of your favorite keto-friendly sweetener.
- If your smoothie isn’t blending correctly, keep adding liquid until it’s your perfect consistency.
- If you don't have almond milk, feel free to sub it out for your favorite plant-based milk (we love coconut milk for its tropical vibes), or whole milk.
- You can swap out the yogurt for another thickener like Greek yogurt, peanut butter, or almond butter. If you don't have a thickener, you can skip it, but you'll have a thinner smoothie as a result.
Serving Suggestions
- Fairy Dust Toppings: Sprinkle a dusting of edible glitter or colored sugar on top of your smoothie to add a touch of enchantment and sparkle.
- Fruit Skewers: Thread colorful fruit chunks onto skewers and place them across the rim of your glass or jar.
- Magic Wand Straws: Use colorful paper straws and attach small decorative stars or shapes at the top to create magic wand-inspired straws.
- Cocktail Umbrellas: Place a cute tropical umbrella in your smoothie as if it’s a mini island paradise.
- Cookie Crumb Rim: Dip the rim of your glass into melted dark chocolate or honey, then roll it in cookie crumbs like graham crackers or chocolate wafers.
- Personalized Drink Charms: If you’re serving a crowd, this is a must.
Step-by-Step Instructions
- Blend with Care: Start by adding the liquid ingredients, like almond milk, to your blender first.
- Frozen First, Fresh Last: Add your frozen ingredients (i.e. frozen banana and avocado) before adding fresh ingredients like spinach.
- Customize the Thickness: If you prefer a thicker smoothie, use less liquid or add a few ice cubes to the mix.
- Experiment with Flavors: Feel free to play with the ingredients! Want more sweetness? Add a drizzle of honey or a dash of stevia. Craving a tropical twist? Toss in a handful of frozen pineapple.
- Savor the Freshness: To preserve the vibrant colors and flavors, enjoy your smoothie soon after blending.
- Cleanse with Warm Water: After blending, give your blender a little TLC.
- Share the Magic: Smoothies are best enjoyed with friends and loved ones. Spread the joy and share your creations with others.
Is Spinach Still Healthy in a Smoothie?
Absolutely! Spinach remains wonderfully healthy even when blended into a smoothie. Incorporating spinach into your smoothie is a fantastic way to boost its nutritional value. By blending spinach into a smoothie, you can easily incorporate its nutritional benefits into your daily routine. Even though it’s green, you can’t taste the spinach one bit.
Can You Lose Weight by Drinking Smoothies?
It depends on your smoothie! If you’re loading your smoothie up with juices and tons of fruit, chances are they aren’t going to be filling and won’t help you with weight loss. If you want to lose weight by drinking smoothies, they need to be lower carb, and high in protein and fiber. That way, they prevent you blood sugar from spiking up and crashing, and they help to keep you full until you’re next meal. There’s nothing worse than making a “healthy” smoothie just to be hungry an hour later.
Read also: Magnesium Supplements for Keto