When following a ketogenic or low carb diet, it can be challenging to find quick and convenient keto-friendly options when you’re on the go. Smoothie King offers a variety of low sugar, high protein smoothies and bowls that can fit into a keto eating plan. Here’s an overview of the best keto Smoothie King menu items to order, along with tips for customizing your own keto-friendly smoothie creation.
Keto-Friendly Smoothies at Smoothie King
Here are some of the top low carb smoothie options at Smoothie King that contain less than 15g net carbs:
- Slim-N-Trim Keto Smoothie: Contains MCT oil powder, whey protein, almond butter, cocoa and zero added sugar. 11g net carbs.
- Gladiator Smoothie: Whey protein, fiber and almond butter give you 20g protein. Under 10g net carbs.
- The Hulk Smoothie: Packed with 26g protein from whey protein isolate. Contains around 12g net carbs.
- Peanut Power Plus Smoothie: Peanut butter provides fat and protein. Approximately 14g net carbs.
Smoothie King also offers keto-friendly smoothie bowls, including:
- Keto Berry Bowl: Features blueberries, peanut butter, almond milk and flaxseed. 11g net carbs.
- Keto Power Bowl: Contains whey protein, almond butter, cocoa and almond milk. Under 10g net carbs.
How to Customize a Keto Smoothie
You can also build your own custom keto smoothie at Smoothie King. Follow these tips:
- Choose a low carb base: Opt for unsweetened almond milk, unsweetened coconut milk or water as your smoothie base to minimize carbs.
- Add healthy fats: Ingredients like peanut butter, almond butter, chia seeds, flaxseeds and avocado provide important fats for ketogenic diets.
- Include protein: Whey, egg white protein or collagen peptides amp up the protein content.
- Limit fruits: Berries and small amounts of lower sugar fruits like lemon and lime can be used in moderation.
- Avoid sugary add-ins: Say no to syrups, sugars, honey and high carb fruits like bananas.
- Boost nutrition: Mix in keto-friendly supplements like MCT oil powder, collagen peptides or bone broth protein.
Keto-Friendly Add-Ins
When building your own smoothie bowl or smoothie at Smoothie King, these are some of the best keto-approved ingredients to add:
- Healthy fats: Peanut butter, almond butter, avocado, chia seeds, flaxseeds, hemp seeds, MCT oil powder
- Protein: Whey protein, collagen peptides, egg white protein powder
- Low carb fruits: Small amounts of berries, lemon, lime
- Zero carb additions: Spinach, kale, celery, cucumber, ginger, cocoa powder, cinnamon
- Low sugar bases: Water, unsweetened almond milk, unsweetened coconut milk, unsweetened cashew milk
Smoothie King Keto Smoothies to Avoid
It’s important to steer clear of ultra-high sugar smoothies and ingredients at Smoothie King when following keto. Watch out for these higher carb menu items:
- Most fruit-based signature smoothies like Strawberry X-Treme, Mangolicious and Lemon Blu Razz
- Tropical smoothies with pineapple, mango and banana
- Added sugars and sweeteners like candy, syrups and honey
- Sweetened non-dairy milks like sweetened almond or coconut milk
- High sugar fruits like bananas, grapes and apple
- Carb-heavy ingredients like oats, granola, rice protein and yogurt
Smoothie King Keto Bowls
Smoothie King’s keto smoothie bowls offer another low carb option. The Keto Berry Bowl and Keto Power Bowl clock in at under 12g net carbs. You can also build a custom smoothie bowl using the keto-friendly ingredients above.
Some easy custom bowl ideas include:
- Chocolate peanut butter bowl: Cocoa powder, peanut butter, almond milk, whey protein, spinach
- Blueberry coconut bowl: Blueberries, coconut milk, almond butter, chia seeds
- Matcha bowl: Matcha powder, almond milk, spinach, whey protein, ginger
- Lemon bowl: Lemon, coconut milk, collagen peptides, flaxseed
Keto Smoothie King FAQs
Can I order keto smoothies without the whey protein powder?
Yes, you can order any of the low carb smoothie options without the whey protein if you prefer a non-dairy smoothie. The menu allows you to remove or swap ingredients as desired. Simply request no whey protein or sub in a plant-based protein like collagen peptides instead.
What’s the difference between the keto smoothie bowls and smoothies?
The smoothie bowls contain the smoothie ingredients blended with a spoonable base like frozen cauliflower rice or avocado. This gives them a thicker, pudding-like texture versus the drinkable smoothie consistency. In terms of nutrition, the bowls and smoothies contain similar ingredients and carb counts.
Will my keto smoothie be extra icy or frozen?
Smoothie King uses frozen fruit in their smoothies, so they come out very thick and icy cold straight from the blender. If you prefer a less frozen consistency, ask for light ice or extra liquid when ordering. Keep in mind this may slightly alter the nutrition information.
Can I add collagen peptides or MCT oil to my smoothie?
Yes, Smoothie King allows you to customize your smoothies with supplements like collagen peptides or MCT oil powder. There is an upcharge for these specialty ingredients. Simply request which supplements you would like added when placing your order.
What are some vegan keto options at Smoothie King?
Smoothie King makes it easy to order dairy-free, plant-based smoothies on keto. Opt for unsweetened almond or coconut milk as your base along with plant proteins like collagen, veggies, healthy fats from nuts/seeds and low glycemic fruits. Specify no whey protein when ordering.
Sample Keto Smoothie King Order
Here is an example of ordering a custom keto smoothie bowl from Smoothie King:
- Base: Unsweetened almond milk
- Fruit: 1/4 cup blueberries
- Protein: Collagen peptides
- Healthy fats: 2 tablespoons peanut butter
- Add-ins: Spinach, ginger, cinnamon
- Blend with: Frozen cauliflower rice
This creates a bowl containing healthy fats from the peanut butter, protein from collagen, fiber from the spinach, antioxidants from the blueberries and anti-inflammatory properties from the ginger. Keep any added fruits to 1/4 cup or less per smoothie to maintain low carb counts.
Keto Smoothie King Tips
- Stick to nut butters, chia seeds, flax, and avocado for fats
- Whey, egg white protein and collagen are ideal proteins
- Limit fruits to lemon, lime and small amounts of berries
- Avoid added sugars, syrups and high carb fruits
- Ask for light ice if you don’t want an icy smoothie
- Choose unsweetened nut milks or water as your base
- Feel free to customize with keto supplements
- Opt for smoothie bowls over regular smoothies when possible
Keto Smoothie King Shopping List
If you want to recreate Smoothie King’s keto smoothies at home, stock up on these low carb ingredients:
- Bags of frozen spinach, kale and cauliflower rice
- Avocados
- Nut butters like peanut and almond butter
- Chia, flax and hemp seeds
- Berries like raspberries, blueberries and blackberries
- Lemon and lime juice
- Unsweetened nut milks such as almond and coconut milk
- High fat, low carb protein powders like collagen peptides, egg white protein and whey protein isolate
- Sugar free cocoa powder
- Cinnamon
With these ingredients on hand, you can create Smoothie King copycat smoothies and smoothie bowls to enjoy at home while sticking to a ketogenic diet.
Keto Smoothie King Sample Menu
Here is an overview of some of the best low carb Smoothie King menu options for keto diets:
| Smoothie | Net Carbs | Protein |
|---|---|---|
| Slim-N-Trim Keto | 11g | 16g |
| Gladiator | 9g | 20g |
| The Hulk | 12g | 26g |
| Peanut Power Plus | 14g | 16g |
| Keto Berry Bowl | 11g | 15g |
| Keto Power Bowl | 9g | 20g |
As you can see, Smoothie King offers a solid selection of keto-friendly smoothies and smoothie bowls containing less than 15g net carbs. With some smart customizations using low carb ingredients, it’s easy to order delicious smoothies that will keep you in ketosis.
Smoothie King Keto Do’s and Don’ts
Follow these do’s and don’ts for ordering keto-approved smoothies at Smoothie King:
Do:
- Choose smoothies with whey, egg white protein or collagen peptides
- Opt for nut butters like almond or peanut butter
- Use small amounts of berries or lemon/lime juice for flavor
- Add healthy fats like chia seeds, avocado or nut butters
- Select water or unsweetened nut milks as your base
- Boost nutrition with MCT oil powder or collagen peptides
- Ask for light ice if you don’t want an icy/frozen smoothie
Don’t:
- Order pre-made smoothies with bananas, pineapple, grapes or other high sugar fruits
- Add any syrups, sugars, honey or sugary flavorings
- Use sweetened non-dairy milks like sweetened almond or coconut milk
- Include oats, granola, rice protein or other grain ingredients
- Overdo it on carb-heavy fruits and vegetables like carrots, apple and mango
Conclusion
Smoothie King offers a variety of keto-friendly options like their nut butter and whey protein-based smoothies and smoothie bowls. With some simple swaps like avoiding sugary fruits and ingredients, choosing low carb proteins and adding healthy fats, you can easily customize a delicious keto smoothie. Focus on ingredients like almond butter, berries, spinach, collagen, avocado and unsweetened nut milks to keep your smoothie low in carbs and high in nutrition.
