Come along and savor the last few days of summer that are left with me! Sit back, relax, and pour yourself a fruity and refreshing smoothie. Here’s a great way to get all the delicious fruity flavors you crave into a keto-fied treat, that will leave you wanting more — and not feeling guilty if you indulge in more than one!
Shakes and smoothies are something that most of us are missing out on when it comes to keto. We’re not allowed all of the super colorful fruits and flavors that go in, but we can recreate them! If you missed out on the other shakes and smoothies that were posted this week, take a look below:
- Peanut Butter Caramel Milkshake
- Blueberry Banana Bread Smoothie
- McKeto Strawberry Milkshake
- Cucumber Spinach Smoothie
- Blackberry Chocolate Shake
Feel free to sub out almond milk for the coconut milk – just keep in mind that almond milk is slightly more watery and it may end up with a less thick smoothie when you finish. If you’re wondering about where I got the fruit extracts, you can grab them on Amazon as a set. They’re an awesome way to finish off a dessert or smoothie without adding all of those extra carbs!
What are your favorite flavors in a tropical smoothie? Let us know in the comments below!
Yields 1 Serving of Keto Tropical Smoothie
The Preparation
- 7 large ice cubes
- 3/4 cup unsweetened carton coconut milk
- 1/4 cup sour cream
- 2 tablespoons flaxseed meal
- 1 tablespoon mct oil
- 20 drops liquid stevia
- 1/2 teaspoon mango extract
- 1/4 teaspoon blueberry extract
- 1/4 teaspoon banana extract
The Execution
1. Put all of the ingredients inside of your blender and wait a few minutes while the flax meal soaks up some of the moisture. I’m using a Ninja Blender with Mini Ninja attachment.
2. Blend on high speed for 1-2 minutes or until consistency is thickened.
5. Pour out on a hot day, sit back, and enjoy!
This makes a total of 1 serving of Keto Tropical Smoothie. The serving comes out to be 351 calories, 33.1g fats, 3.5g net carbs, and 3.7g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 7 large ice cubes | 0 | 0 | 0 | 0 | 0 | 0 |
| 3/4 cup unsweetened carton coconut milk | 34 | 3 | 0 | 0 | 0 | 0 |
| 1/4 cup sour cream | 114 | 11.1 | 2.7 | 0 | 2.7 | 1.4 |
| 2 tablespoon flaxseed meal | 69 | 5.5 | 3.8 | 3.5 | 0.3 | 2.3 |
| 1 tablespoon mct oil | 122 | 13.5 | 0 | 0 | 0 | 0 |
| 20 drop liquid stevia | 0 | 0 | 0 | 0 | 0 | 0 |
| 1/2 teaspoon mango extract | 6 | 0 | 0.3 | 0 | 0.3 | 0 |
| 1/4 teaspoon blueberry extract | 3 | 0 | 0.1 | 0 | 0.1 | 0 |
| 1/4 teaspoon banana extract | 3 | 0 | 0.1 | 0 | 0.1 | 0 |
| Totals | 351 | 33.1 | 7 | 3.5 | 3.5 | 3.7 |
Keto Tropical Smoothie
Ingredients
- 7 large ice cubes
- ¾ cup unsweetened carton coconut milk
- ¼ cup sour cream
- 2 tablespoon flaxseed meal
- 1 tablespoon mct oil
- 20 drop liquid stevia
- ½ teaspoon mango extract
- ¼ teaspoon blueberry extract
- ¼ teaspoon banana extract
Instructions
- Place all of the ingredients in a blender and wait a few minutes to allow the flaxseed meal to soak up some of the moisture.
- Blend on high for 1–2 minutes or until thickened in consistency.
- Pour out, sit back, and enjoy on a hot day!
Looks yummy. Contemplating just lime–kind of a key lime pie smoothie……
Mmm, that sounds delicious, too cynthia. I have key-lime juice in my pantry, so one of these days I’ll probably make it 😛
I have key lime juice, too. Made it. 1 tsp or so of lime juice instead of the extracts. Holy moly. Yummy.
Sounds good Cynthia – glad it turned out well!
Craig, thank you for the awesome recipes! Question about “coconut milk”: do you mean the milk in a carton in the refrigerated section, or the stuff in the can in the Asian food section?
It depends where you’re located, truth be told. I use the “So Delicious” brand (a quick google search might help clear it up). Some stores refrigerate it, and others don’t.
Okay, that’s the stuff in a carton where I live, and can conceivably be used for dairy milk replacement. The canned coconut milk used for Thai cooking is a different animal altogether. Thanks for clearing that up!
Your link to buy the Golden Flaxseed Meal is for quite a lot of Meal! What else do you use it in?
Also, do you use the fruit extracts in recipes besides smoothies? (i’m guessing there’s some desserts..?)
Hi Angela!
We use it in a lot of baked goods, most notably the flax tortillas:
https://www.ruled.me/low-ca…
The fruit extracts I’ve seen used in some of the other dessert recipes, but I’m having a hard time remembering which off the top of my head. They would also work well for things like fat bombs:
https://www.ruled.me/coconu…
Hi Angela!
We use it in a lot of baked goods, most notably the flax tortillas:
https://www.ruled.me/low-carb-flax-tortillas/
The fruit extracts I’ve seen used in some of the other dessert recipes, but I’m having a hard time remembering which off the top of my head. They would also work well for things like fat bombs:
https://www.ruled.me/coconut-orange-creamsicle-fat-bombs/
What about miso soup, Craig? I’ve been drinking that on days when I intermittent fast or have an extended fast where I’m only consuming liquids.
What are your thoughts on Citric Acid? Should I be avoided what I normally drink as it has this in? I’m one week in and been using citric acid free only, but when my current batch runs out it would be nice to know where I can go next!
Hey Jenni,
Citric acid is fine for keto. Most of it isn’t even absorbed, and the amount that is assimilated will only provide you with a small amount of energy.
If you have any other questions, please let me know.
Hi – I’m just getting started on my Keto journey. After my morning workouts I drink Nitrotech protein drink. With a banana and mixed fruit such as peach, strawberries, mango and grapes. What are your thoughts on this? Thank you!
Will coconut oil work in place of the MTC oil?
It should but if it’s solid when you mix it in, it may leave chunks of coconut oil in your smoothie.
It’s not keto friendly at all to be honest. The banana alone would be the full day’s worth of carbohydrates.
As long as it’s not more than 50 calories, it shouldn’t break your fast.
You advised against MiO for containing Propylene Glycol.
Propylene Glycol is used in all sorts of foods, as well as nebulizers. It’s a moisture and flavor preservative often found in every day food items like Vanilla Extract. It’s non-toxic, and has been deemed Safe To Eat by the FDA. On the other hand, avoid Ethylene Glycol, which is a toxic ingredient in Antifreeze.
Don’t mark it “guilty” by association, because by that logic, nobody should drink water, because it’s the main ingredient in most shampoos.
Hey Murphy – I was looking through the page to where not using Mio is recommended. I don’t see any mention of it – could you tell me where you first saw it?
Somehow I commented on this article while I was reading this one: https://www.ruled.me/comple…
I agree with you, I went ahead and updated the article. Thank you for pointing out that mistake!