Keto Strawberry Smoothie

This keto strawberry smoothie blends frozen strawberries with coconut milk, unsweetened almond milk, full-fat Greek yogurt and chia seeds into a thick, pink drink that tastes like strawberries and cream. Strawberries are one of the lowest-carb fruits, and the yogurt, coconut and chia add fat, protein and fiber, so the smoothie keeps you full longer than a fruit-only version. It takes 5 minutes, serves 2, and each glass has about 200 calories and around 10 g of net carbs, according to USDA FoodData Central values. Use it as a light breakfast or a snack, and adjust the strawberries to fit your carb target.

• Serves: 2
• Prep time: 5 minutes
• Cook time: none
• Total time: 5 minutes

Ingredients

• 150 g (1 heaped cup) frozen strawberries, unsweetened
• 60 ml (¼ cup) canned full-fat coconut milk, well stirred
• 200 ml (a generous ¾ cup) unsweetened almond milk
• 100 g (a scant ½ cup) plain full-fat Greek yogurt
• 1 tablespoon chia seeds
• ½ teaspoon vanilla extract
• Sugar-free sweetener to taste (optional)
• 1 teaspoon desiccated coconut, to serve
• A few ice cubes (optional)

Method

1. Load the blender. Add the almond milk and coconut milk first, then the yogurt, chia seeds, vanilla and frozen strawberries. Liquids at the bottom help the blades turn.
2. Blend. Blend on high for 45 to 60 seconds until completely smooth and thick.
3. Taste. Add a little sweetener if you like, or a squeeze of lemon to brighten the flavor. Add ice for a colder, thinner drink, or a splash more almond milk if it’s too thick.
4. Rest (optional). Leave it for 5 minutes if you’d like the chia to thicken it further.
5. Serve. Pour into two glasses and sprinkle with desiccated coconut.

Tips

• Frozen fruit is best. It makes the smoothie thick and cold without watering it down with ice.
• Stir the coconut milk in the can before measuring, as the cream separates from the liquid.
• Use plain yogurt. Flavored yogurts can add 10 g or more of sugar per pot.
• Grind the chia in a spice grinder first if you prefer a perfectly smooth texture.
• Taste before sweetening. Ripe strawberries and vanilla are often sweet enough.

Swaps and variations

• Lower carb: use 100 g of strawberries and add 30 g of frozen raspberries, or a handful of spinach for volume. Our guide to whether strawberries are keto has carb counts per portion.
• Higher protein: add a scoop of unflavored or vanilla protein powder, or use skyr instead of Greek yogurt.
• Dairy-free: replace the yogurt with coconut yogurt or 60 g of silken tofu.
• Strawberry cheesecake: blend in 30 g of cream cheese and a pinch of cinnamon.
• Chocolate strawberry: add 1 tablespoon of unsweetened cocoa powder.
• Lighter: use light coconut milk, or replace it with more almond milk, to cut the calories and saturated fat.

Nutrition per serving (estimate)

One serving is half the recipe. These figures were calculated from USDA FoodData Central values for frozen unsweetened strawberries, canned coconut milk, unsweetened almond milk, whole-milk Greek yogurt, chia seeds, vanilla and desiccated coconut. Sweetener is not included.

Most of the saturated fat comes from the coconut milk and coconut. If you’re watching your LDL cholesterol, the lighter swap above helps, and our guide to keto and cholesterol explains why fat choices matter. Strawberries add vitamin C, with about 59 mg per 100 g, more than the 40 mg a day adults need. Ten grams of net carbs is a fair share of a strict 20 g daily limit, so plan the rest of the day around it or use the lower-carb version.

Contains: milk (yogurt), tree nuts (almonds) and coconut.

Is this smoothie a meal?

With about 200 calories and 7 g of protein, it’s better as a snack or a light breakfast alongside eggs. To make it a full meal replacement, add a scoop of protein powder or double the yogurt, which brings the protein up to 20 g or more. Smoothies are easy to drink quickly, so sipping slowly or eating it from a bowl with a spoon can help you feel more satisfied. Our guide to keto breakfast ideas has more options, and our article on smoothies for weight loss explains how to make them filling.

Making it ahead

You can portion the strawberries, chia and coconut into freezer bags and blend straight from frozen with the milk and yogurt in the morning. A finished smoothie keeps in a sealed jar in the fridge for up to 24 hours, though it will thicken as the chia absorbs liquid. Stir in a splash of almond milk before drinking.

Common questions

Are strawberries keto-friendly?

Yes, in moderate portions. Strawberries have about 6 g of net carbs per 100 g raw, one of the lowest of any fruit.

Can I use fresh strawberries?

Yes. Add a few ice cubes to keep it cold and thick.

Can I skip the coconut milk?

Yes. Use more almond milk and an extra spoonful of yogurt. The smoothie will be lighter and slightly less creamy.

Is this smoothie safe for children?

Yes, as a snack. Children don’t need low-carb diets unless a doctor advises it, so you can use regular milk and more fruit for them.

Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.