For those following a ketogenic diet, finding satisfying and delicious treats can sometimes be a challenge. However, this Keto Peanut Butter Milkshake recipe offers a perfect solution, blending the irresistible flavors of chocolate and peanut butter into a creamy, low-carb indulgence. This milkshake is not only easy to make but also highly customizable, allowing you to tailor it to your specific preferences and dietary needs.
Why This Milkshake Works
Traditional milkshakes are typically off-limits on a keto diet due to their high sugar and carbohydrate content from ice cream and milk. This recipe cleverly substitutes these ingredients with keto-friendly alternatives like Rebel ice cream and almond milk, significantly reducing the carb count. The result is a guilt-free treat that doesn't compromise on taste or texture.
Quick and Easy Preparation
One of the best aspects of this Keto Peanut Butter Milkshake is its simplicity. With just a handful of ingredients and a few minutes, you can whip up a delicious and satisfying shake.
Ingredients
- 2-¼ cups ice: Smaller pieces or chunks work better.
- ¼ cup warm water or slightly warmed almond milk
- ¼ cup all-natural peanut butter
- ¼ cup heavy cream (for Keto) or coconut cream (for dairy-free/GAPS)
- 3 Tablespoons liquid low carb sweetener, such as allulose or powdered erythritol/monkfruit blend OR hardwood-derived xylitol, such as Global Sweet brand (OR, for GAPS: honey or Gluten-free: pure maple syrup); use only 2 Tablespoons sweetener if you like it less sweet.
- 1 teaspoon vanilla extract
- ½ teaspoon cinnamon
- about 1/32 teaspoon powdered stevia, to taste or 5 to 8 drops liquid stevia, to taste: quantity very much depends on which brand you use, so do this, to taste. If you don't want to use stevia or pure monk fruit, add an extra Tablespoon of sweetener.
- Optional: 1 scoop collagen protein powder
Instructions
- Add ice to a high-powered blender, such as Vita-mix or Blendtec. It will come approximately to the 2-¼ cup line.
- Add all the remaining ingredients EXCEPT CREAM on top of the ice, in the order they are listed.
- Start the motor on low and increase the speed to medium high, blending for about 1 minute, until all the ice is completely smooth and creamy - so you've reached a milkshake consistency.
- Then add cream and blend again briefly. Taste. If you want it sweeter, add a bit more sweetener of choice and blend again briefly.
- Serve immediately for the best texture.
Customization Options
The basic recipe is a fantastic starting point, but feel free to experiment with different flavors and additions to create your perfect keto milkshake.
- Ice Cream Flavors: Rebel offers a variety of keto-friendly ice cream flavors that you can use as a base.
- Nut Butter: If you're not a fan of peanut butter, try using almond butter, cashew butter, or even coconut butter.
- Chocolate: For an extra chocolatey flavor, add unsweetened cocoa powder. Dark or black cocoa powder will provide an ultra-rich taste. You can also melt some dark chocolate and drizzle it inside the glass or on top of the whipped cream.
- Protein Boost: Add a scoop of collagen protein powder for an extra boost of protein and nutrition.
- Sweetness Level: Adjust the amount of sweetener to your liking.
- Toppings: Top with whipped cream, chocolate shavings, or a drizzle of peanut butter for an extra touch of indulgence.
Serving Suggestions
This Keto Peanut Butter Milkshake is delicious on its own, but it also pairs well with other keto-friendly snacks. Consider serving it with Keto Pretzel Bites with Cheese Sauce or Keto Mozzarella Sticks for a complete and satisfying treat.
Read also: Easy Low-Carb Cheese Crackers
For the ultimate milkshake experience, use a big, fat straw to fully enjoy the creamy texture. Mason jars with lids and Boba straws are also a fun and convenient option.
Making it Ahead of Time
While milkshakes are best enjoyed immediately, you can prepare this Keto Peanut Butter Milkshake ahead of time. Simply blend the ingredients, pour the shake into mason jars, leaving some headroom, and freeze. To defrost, place the jar on the counter or in the fridge until it reaches a slushy consistency. You can also re-blend it briefly for the best texture.
Choosing the Right Peanut Butter
The type of peanut butter you use can significantly impact the flavor and texture of your milkshake.
- Natural Peanut Butter: Opt for a natural peanut butter that contains only peanuts and salt. Avoid brands that add oils and sugar.
- Organic Peanut Butter: Organic peanut butter is often lower in carbs and may be healthier due to lower water content, which inhibits bacterial growth.
- Texture: Ultra-creamy peanut butters work best for milkshakes. If your peanut butter has bits of skin, your milkshake will also have that texture. Costco's Creamy Organic Peanut Butter and Adams Organic Peanut Butter are excellent choices.
Making Your Own Peanut Butter
For the adventurous, making your own peanut butter is a surprisingly easy and fun process.
- Soaking: Cover raw peanuts with room temperature, filtered water, add sea salt and vitamin C powder. Let it soak overnight at room temperature, ideally up to 18 hours.
- Draining and Rinsing: Drain peanuts in a colander and rinse them well.
- Dehydrating: Toss with optional sea salt to taste and place in your dehydrator or low temperature-capable oven (95-145 degrees) for 5-24 hours. The peanuts should be very dry and crispy.
- Roasting: Place dehydrated peanuts on cookie sheets and roast in a preheated oven at 350 degrees Fahrenheit until fragrant and toasted, about 20 minutes. Watch closely so they don't burn.
- Blending: Cool completely. Then place about 3 cups in a food processor and blend until fully or mostly smooth. Add sea salt to taste.
Health Benefits of Peanut Butter
Peanut butter is a healthy source of plant protein, healthy fats, vitamin D, calcium, potassium, iron, and dietary fiber. However, it's essential to choose peanut butter without added sugar, vegetable oils, flavor enhancers, and additives.
Read also: Keto Calorie Counting: A Detailed Guide
If you have a peanut butter allergy, you can try cashew or almond butter instead.
Variations on the Theme
Here are a few variations on the basic recipe to inspire you:
Chocolate Peanut Butter Milkshake
- Add 1 tsp of cocoa powder if you're using vanilla ice cream.
- Garnish with chocolate pieces.
Vanilla Peanut Butter Milkshake
- Add 1/4 tsp of vanilla extract.
- Drizzle with honey for extra sweetness (if not strictly keto).
Cinnamon Roll Peanut Butter Milkshake
- Add 1/4 tsp of cinnamon.
- Add 1/4 tsp of nutmeg.
Peanut Butter Protein Milkshake
- Add 2-3 tbsp of Just Plain Nutty Peanut Butter.
- Add 1/2 tsp of vanilla extract.
- Add a banana for creaminess and sweetness (if not strictly keto).
Oatmeal Peanut Butter Milkshake
- Add ½ tsp of cinnamon.
- Blend with oatmeal, milk, and vanilla extract.
- Top with whipped cream and caramel sauce (if not strictly keto).
Is Peanut Butter Keto-Friendly?
While peanuts are technically legumes, they are often considered keto-friendly in moderation. Peanut butter provides healthy fats and protein, making it a satisfying addition to a ketogenic diet. However, it's important to be mindful of the carbohydrate content and choose natural, unsweetened varieties.
Addressing Concerns About Mold
Peanuts are susceptible to mold growth. If this is a concern, consider taking an herbal tincture like thyme. Adding vitamin C powder to your salt-water soaking solution when making homemade peanut butter can also help kill mold.
Read also: Magnesium Supplements for Keto