A protein shake without sugar and chocolate? It might sound that the supposed-to-be punchy drink lacks character, but this couldn’t be further from the truth.
It might be tricky to find keto-friendly protein replacements because most contain addictive sweeteners. But nothing is impossible and you can make a keto protein shake that is every bit as tasty as its sugar-rich cousin.
Wondering about the ingredients? Check out the following paragraphs.
Keto Protein Shake Recipe
There’s more to making a keto protein shake than concocting a no-carbs, high-fat drink. Some of the ingredients are keto-friendly products, but this article won’t suggest any specific brands. The exploration’s up to you.
Main Ingredients
- Coconut milk
- Whey protein isolate (best from grass-fed milk, choose flavor per taste)
- Keto nut butter
- Cocoa nibs and powder
Extras
- Almond butter
- Chia seeds
- Vanilla extract (low-carb variant)
- Coconut flakes
- Collagen protein
Note: The amount of ingredients will vary depending on how many servings you want to make. There’s no right or wrong way, but go easy on cacao powder and nibs, keto nut butter, and whey protein isolate.
Preparation
Put all the ingredients in the blender, except for keto nut butter, coconut flakes (if you use them), and cocoa nibs. Blend at high speed until smooth, then top it all off with the ingredients you didn’t use. It shouldn’t take you more than five minutes to mix it all up.
Why Sugar and Chocolate-Free Keto Shake?
This shake is a great source of keto-friendly protein, doesn’t contain sneaky carbs and sugar, and is free from inflammatory ingredients. This sounds great, but how does it affect your overall health and metabolism? Here’s what you need to know.
Promotes Digestive Tract Health
Whey protein helps you maintain optimal gut health, and it has been studied for its remedial properties with ulcerative colitis, Crohn’s disease, and IBD.
Reportedly, whey protein promotes the creation of anti-inflammatory molecules that lessen gut irritations. Whey protein may also maintain or repair junctions in gut lining. These are responsible for nutrient absorption, meaning that whey protein may aid your metabolism.
What’s more, this protein is beneficial for the gut microbiome, especially when combined with coconut milk, which is rich in MCTs (Medium-chain triglycerides).
Weight Loss
Weight loss benefits are linked to the whey isolate and coconut milk. In fact, whey protein has amino acids that help you lose weight without losing muscle mass.
Coconut is MCTs-rich and your body easily breaks these triglycerides and metabolizes them into ketones. This should lessen your cravings and get you in the state of ketosis faster. And the added benefit is – you’ll start losing fat.
Workout Support
Feel free to grab a keto protein shake before and after your workout. There’s extensive research into the benefits of whey protein for building lean mean beach body.
The secret lies in the abundant amino acids and whey even has BCAAs (branched-chain amino acids). A 2016 research confirms that BCAAs slow down muscle loss as you age.
Just Keto Shake It
One thing that hasn’t been mentioned is keto shake’s versatility. This tasty drink works great as a substitute for breakfast or as a post-dinner energy boost. One way or the other, it’s a super-healthy alternative to the standard sugary shakes.
