Recipes · American · Gluten-Free Dishes
Keto Smoothie with Chia seeds
One serving has 228 kcal and 20 g protein, and at least a fifth of a woman's daily need of cobalamin (116%), copper (104%), vitamin A (95%), phosphorus (90%), vitamin E (90%) and zinc (84%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (295 g)
- Difficulty: Easy
- Diets: Gluten-free, Ketogenic (Keto), Halal, Kosher
- Contains: dairy, nut
Ingredients
- 15 g Chia seeds
- 250 g Almond milk, unsweetened
- 30 g Nutritional powder mix, high protein, NFS
Method
- In a small bowl, soak the chia seeds in 50g of almond milk for 10-15 minutes. This allows the seeds to swell, creating a thicker smoothie base.
- Add the soaked chia seeds, the remaining almond milk, and keto protein powder to a blender. If desired, add ice cubes for a colder smoothie. Blend on high until smooth and creamy.
- For added flavor and nutrition, include fresh or frozen berries and a handful of spinach or kale in the blender. Blend again until fully incorporated.
- Pour the smoothie into a glass and enjoy immediately. Adjust consistency with additional almond milk or ice if needed.
- Chef's Tips Variety: Fresh or frozen berries can add natural sweetness. Ensure they are keto-friendly to maintain low-carb counts. Thicker Smoothie: Increase the chia seeds or let them soak longer for a pudding-like consistency. Nutritional Boost: Adding spinach or kale enhances the vitamin and mineral content without significantly altering the taste.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 228 kcal | 11% |
| Carbohydrates | 13.3 g | |
| Water | 247 mL | |
| Fiber | 5.2 g | 17% |
| Protein | 19.9 g | 42% |
| Fat | 10.9 g | |
| Monounsaturated | 3 g | |
| Polyunsaturated | 6.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.5 g | |
| Saturated | 0.76 g | |
| Cholesterol | 0 mg | |
| Calcium | 741 mg | 74% |
| Copper | 0.94 mg | 104% |
| Iron | 8.6 mg | 48% |
| Magnesium | 218 mg | 70% |
| Phosphorus | 633 mg | 90% |
| Potassium | 439 mg | 9% |
| Selenium | 34.5 µg | 63% |
| Sodium | 515 mg | |
| Zinc | 6.8 mg | 84% |
| Thiamin (vitamin B1) | 0.74 mg | 67% |
| Riboflavin (vitamin B2) | 0.74 mg | 67% |
| Niacin (vitamin B3) | 9 mg | 64% |
| Pyridoxine (vitamin B6) | 0.82 mg | 63% |
| Folate (vitamin B9) | 179 µg | 45% |
| Cobalamin (vitamin B12) | 2.8 µg | 116% |
| Choline | 73.6 mg | 17% |
| Vitamin A | 667 µg | 95% |
| Vitamin C | 22.7 mg | 30% |
| Vitamin E | 13.4 mg | 90% |
| Vitamin K | 38.1 µg | 42% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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