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Vanilla Bean Keto Milkshake. Think you have to give up milkshakes for keto? Think again! Our homemade keto milkshake is rich in healthy fats and low in carbs.
Those pretty little flecks of vanilla bean in this low carb milkshake tell you right away that you’re going to get deep vanilla flavor! The toasted almonds are here to add a subtle hint of nutty base flavor without adding a lot of carbs.
Our vanilla bean keto milkshake is just what you need on a hot Summer day. I can remember every Summer growing up with my grandparents I would roller blade with my best friend to our local ice cream shop.
We’d go at least once per week, and I’d gulp down an extra large 32oz milk shake like it was nothing. I don’t get brain freezes so milkshakes and ice cream were my downfall.
Lucky for me the ice cream shop was over a mile away so at least I’d have some type of calorie burn, but I was definitely a chunky kid growing up.
Even though I eat keto mostly now doesn’t mean that you have to deprive yourself of a delicious milkshake. Today we’re sharing a delicious low carb milkshake that will please young and old alike.
Are milkshakes keto?
Since most milkshakes contain ice cream you may think they are high in fat, but look closer. With the shift to low-fat products most milkshakes have a lot of sugar in them either from fruit or syrups and use reduced fat milk.
If you want to stay in ketosis check the nutrition information before you buy a milkshake. 9 out of 10 times they will not be suitable for a keto diet, but you could make your own low carbs milkshake.
1 12 oz vanilla shake from Dairy Queen contains:
- 73g carbs (65 g sugar)
- 19g fat
- 13g protein
- 140mg calcium
1 serving of our low carb milkshake contains:
- 8g carbs, 2g fiber, 6g net carbs
- 4g protein
- 28g fat
- 65mg calcium
Can you have milk on a keto diet?
Milk contains carbohydrates in the form of sugar called lactose. Most milks contain ~12g of carbs per 8oz. Fairlife milk is lower in carbs than most (their whole milk has 6g of carbs per serving).
A small amount of regular milk could be used on a keto diet, but personally I would not want to consume most of my carbs for the day in the form of a regular glass of milk. There are some milk alternatives that are lower in carbs and even higher in calcium.
According to the USDA the following milks contain:
1 cup of whole milk
- 12g carbs
- 8g protein
- 8g fat
- 276mg calcium
1 cup of 2% milk
- 12g carbs
- 8g protein
- 4g fat
- 285mg calcium
1 cup of skim milk
- 13g carbs
- 8g protein
- 0g fat
- 310mg calcium
Is almond milk keto friendly?
Almond milk can be keto friendly, but as with most foods you want to check the label. There are many flavors and versions of almond milk and many have added sugars. However, unsweetened milk alternatives are the best for keto because they are low in carbs.
Almond milk nutrition according to the USDA:
- 45 calories
- 2g carbs
- 1g protein
- 2g fat
- 482mg calcium
- 80 calories
- 14g carbs
- 1g protein
- 2g fat
- 450mg calcium
How to make milkshakes low carb
To make your milkshake low carb you need to modify some of the traditional ingredients. A typical milkshake is made of ice cream, milk, syrups, or fruits, all of which are high in carbs. To make it keto friendly, you need a milk alternative that is low in carbs, such as heavy whipping cream.
Instead of syrups, use liquid stevia for sweetness. Another low carb option is to add more fat, such as nut butter or MCT oil. It is good to get into the habit of checking labels for hidden carbs when following a keto diet. If you want to use fruit, opt for small amounts of low carb fruits which are higher in fiber.
Low carb fruit:
Our best keto milkshake is made with these low carb ingredients:
- toasted almonds
- heavy whipping cream
- milled golden flaxseed
- liquid stevia
- vanilla extract
- vanilla bean paste
- sea salt
- ice cubes
How to make keto milkshakes
First add the almonds to a blender and pulse until powdery. Then the cream, water, milled golden flaxseed, stevia, vanilla extract, vanilla bean paste, and salt to the blender and process until smooth.
After that add the ice cubes and pulse until thick and creamy, tamping down as necessary. Finally Pour into a glass and serve immediately.
Pro Tip: If you don’t have vanilla bean paste on hand you can use double the amount of vanilla extract, but of course it won’t have those gorgeous vanilla specks.
Pro Tip: If you have a grinder, you can buy whole flaxseed at a fraction of the price and grind yourself.
Try these other low carb milkshakes and smoothies:
- Vanilla Milkshake Recipe
- Chocolate Peanut Butter Smoothie
- Keto Green Smoothie
- Chocolate Berry Truffle Smoothie
We also wrote an entire post if you want more low carb smoothie and drink recipes.
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Vanilla Bean Keto Milkshake
- First add the almonds to a blender and pulse until powdery.
- Then the cream, water, milled golden flaxseed, stevia, vanilla extract, vanilla bean paste, and salt to the blender and process until smooth.
- After that add the ice cubes and pulse until thick and creamy, tamping down as necessary.
- Finally Pour into a glass and serve immediately.