Hey, Want a Quick Story Before We Blend?
Alright, so picture this: it’s about 6:30 am, and my brain is still basically oatmeal. I’m standing in my kitchen, clutching my giant mug of coffee, and staring at the blender thinking, "If I put just enough peanut butter in here, maybe I’ll trick myself into thinking this is breakfast AND dessert." (Spoiler: it worked.) Actually, the first time I made this Keto Low Carb Peanut Butter Smoothie, I accidentally used about double the vanilla, and my son called it the “peanut butter birthday cake shake.” Not wrong, honestly.
Why I Keep Making This Again (and Again)
I make this when a sweet craving smacks me upside the head but I don’t want to torch my carb count (or when I just want something cold and creamy that isn’t kale juice—no shade to kale, but it’s not peanut butter). My family goes absolutely bonkers for this. Sometimes I throw in a handful of chocolate chips and try to pass it off as a milkshake. It’s become the unofficial after-school snack—except for the time I tried it with coconut milk and it separated into weird peanut butter islands. Lesson learned: stick to what works (mostly).
Gather Your Stuff (Optional = My Style)
- 2 tablespoons natural peanut butter (sometimes I use almond butter if I’m out, or even sunflower butter—my grandma swears by Skippy, but honestly, any natural one is fine)
- 1 cup unsweetened almond milk (or regular milk if you aren’t strict keto—I’ve even used watered-down heavy cream, which was... decadent and a bit much)
- ½ small frozen banana (totally optional, but I like the texture—leave it out for super-low-carb)
- 1 scoop vanilla protein powder (I use Orgain, but whatever you’ve got works)
- 4-6 ice cubes (honestly, I just grab a handful—don’t overthink it)
- ½ teaspoon vanilla extract (just a splash if you’re lazy, and it’s still good)
- 1-2 teaspoons powdered sweetener, like erythritol or monkfruit (sometimes I skip this if my protein powder is sweet enough)
- Pinch of salt (don’t skip this—it makes the peanut butter pop, trust me)
How I Actually Make It (Not Always Perfectly)
- Chuck everything (literally—just dump it all) into your blender. Don’t worry if the ice cubes stick together or there’s a weird lump of protein powder. It’ll all work out.
- Blend on high for about 30 seconds. If your blender sounds like it’s eating gravel, maybe add a smidge more almond milk. Or not. Up to you.
- This is the point where I usually sneak a taste. If it’s too thick, splash in more milk. Too thin? Toss in more ice or a spoonful of nut butter. Or just drink it as-is, because who has time?
- Pour into your favorite glass (I use a mason jar because I’m a cliche) and—if you’re feeling fancy—dust with a bit of cinnamon or cocoa powder on top. Or just go straight for a straw.
Bits I Learned the Hard Way
- If you use chunky peanut butter, your blender might protest, but you’ll get little peanutty bits that are kind of fun.
- You really do want that tiny pinch of salt. I skipped it once and the smoothie was just... there. Not amazing.
- Watch the ice: too much, and you’ll get a slushie. Too little, and it’s more of a milkshake. Unless you’re into that, which is fine by me.
Stuff I’ve Tried (Some Good, Some... Not)
- Chocolate version: Add a spoonful of cocoa powder. This was a winner with my kids (and, all right, me).
- Matcha add-in: I was feeling trendy—didn’t love it, tasted like grass met peanut butter at a weird party.
- PB&J: Swirl in a spoonful of low-sugar raspberry jam. Actually, this was delicious. Highly recommend.
Do You Need Fancy Gear?
A decent blender is your friend here, but I’ve done this with an old stick blender and a big mug (bit messy, but gets the job done). Heck, I even tried a shaker bottle once—wouldn’t recommend, unless you like eating your smoothie with a spoon.
How Long Can You Keep This?
Officially, you can pop it in the fridge for a day or so. But honestly, in my house it never lasts, mostly because someone (usually me) drinks the leftovers straight from the blender. If it sits, just give it a shake, it can separate a bit.
How to Serve? My Two Cents
I love mine with a sprinkle of cinnamon, maybe a couple of sliced almonds on top if I’m feeling posh. My brother dunks low-carb cookies in his, which—honestly, I have no words. Saturday mornings, we sometimes split one and add a shot of espresso for a breakfast treat. Try it!
Don’t Make My Mistakes (Or Do, Just Laugh)
- I once tried to skip the ice for a “creamier” smoothie—ended up with a room-temp peanut butter soup. Not great.
- If you rush the blending, you’ll get weird protein powder clumps. Blend longer than you think (I’ve learned this the sticky way).
- Actually, I find it works better if you add the liquid first, then the powders, then the nut butter on top. Less scraping later.
FAQ (Aka, What People Actually Ask Me)
- Is this really keto? Yep—just skip the banana if you’re strict. But even with half a banana, it’s super low-carb. (You can check out Diet Doctor if you want to double-check your numbers.)
- What if I’m allergic to peanuts? Oh, totally fine! Almond butter, sunflower butter, even tahini works (though on second thought, tahini was kinda odd for breakfast.)
- Can I make this ahead? Sure, but it might separate. Just shake or re-blend. I think it tastes better the next day, but maybe that’s just me.
- How do I make it thicker? Extra ice, or use a frozen avocado chunk (learned that one form my neighbor—thanks, Jill!).
- Protein powder necessary? Not really. Sometimes I leave it out, especially if I’m out and can’t be bothered to run to the shop.
If you’re looking for more keto ideas, I always peek at Ruled.me for inspiration. And if you ever figure out a way to make a peanut butter smoothie that tastes like cookie dough but is still healthy, please tell me. I’ll owe you one.
Ingredients
- 2 tablespoons natural peanut butter (unsweetened)
- 1 cup unsweetened almond milk
- ¼ cup heavy cream
- 1 tablespoon powdered erythritol or preferred keto sweetener
- ½ teaspoon vanilla extract
- 1 tablespoon chia seeds
- ½ cup ice cubes
- Pinch of sea salt
Instructions
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1Add the unsweetened almond milk, heavy cream, and peanut butter to a blender.
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2Add powdered erythritol, vanilla extract, chia seeds, ice cubes, and a pinch of sea salt.
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3Blend on high speed until smooth and creamy, about 30 seconds.
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4Taste and adjust sweetness if needed by adding more sweetener.
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5Pour into glasses and serve immediately. Enjoy your keto low carb peanut butter smoothie!
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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