American · breakfast, drink

Creamy Raspberry Avocado Keto Smoothie

Creamy Raspberry Avocado Keto Smoothie — from KetoFocus's cooking video Watch how it’s made · 5:38

Video by KetoFocus on YouTube · Open on YouTube

5 minMakes 1 × 1 large glass (450 ml)308 kcal a portion
  • Keto (4.7 g net carbs a serve)
  • Gluten-free ingredients
  • Dairy-free

Contains: Tree nuts. Check labels on stock, sauces and spice mixes.

Avocado and coconut oil make it creamy and filling instead of banana, so it has only about 5 g net carbs and no added sugar, with about 12 g of protein (mostly from the collagen) and 8 g of fibre.

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Ingredients 9

Method

Tap a time to watch that step in the video.

  1. Put ½ cup raspberries and 60 g avocado in a blender. The avocado replaces banana here: it makes the smoothie thick and creamy without the sugar. 0:42
  2. Add 1 cup ice, 2 tbsp sugar-free sweetener (or leave it out), 1 scoop collagen powder, 1 tbsp coconut oil and a pinch of salt. 1:13
  3. Pour in ½ cup unsweetened nut milk and ½ cup water and blend until completely smooth. Pour into a tall glass and drink straight away. 1:31

Tip. Collagen is optional; unflavoured whey works too. Use any unsweetened nut milk. Frozen raspberries make it thicker, so use a little less ice.

The method is a summary in our words — the video shows every step.

One portion, 1 large glass (450 ml), gives you 1 of 1

Energy308 kcal1,290 kJ
Protein12 g24% of a day
Fibre8.5 g30% of a day
Carbohydrate13 g4.7 g net · 3.1 g sugars5% of a day
Fat24 g13 g saturated31% of a day
Sodium230 mg10% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 17%
  • Fat 76%

Fits keto: 4.7 g net carbs a serve, with 76% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin E High34%

5.2 mg a serve, mostly from unsweetened macadamia nut milk (65%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin C High25%

22 mg a serve, mostly from raspberries (73%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium Source19%

250 mg a serve, mostly from unsweetened macadamia nut milk (88%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Folate Source17%

66 µg a serve, mostly from avocado (74%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin K Source15%

18 µg a serve, mostly from avocado (72%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B6 Source11%

0.2 mg a serve, mostly from avocado (80%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-3 Source11%

0.2 g a serve, mostly from raspberries (47%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium Source10%

470 mg a serve, mostly from avocado (62%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source10%

41 mg a serve, mostly from avocado (43%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Show the other 6
Selenium9%

4.9 µg a serve, mostly from collagen powder (88%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Iron7%

1.3 mg a serve, mostly from raspberries (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc7%

0.7 mg a serve, mostly from avocado (48%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin D6%

1.2 µg a serve, mostly from unsweetened macadamia nut milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin A1%

5.4 µg a serve, mostly from avocado (77%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by KetoFocus; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.