This Low Carb Keto High Protein Blueberry Smoothie Bowl is a quick and easy meal with no cooking required. Option to make it dairy free!
What is a Smoothie Bowl?
What exactly is a smoothie bowl? Basically taking your traditional healthy recipe for a smoothie in a glass to take it up another level. Instead of sipping it, you enjoy it like a soup and add some delicious toppings like low-carb fruits, seeds, or nuts!
It’s taking your smoothie to the next level and it’s a whole lot more satisfying for a meal because of having to chew your food rather than just sip it. Some of us need a little texture and crunch and it’s a delicious way to enjoy a smoothie bowl with toppings like nuts or seeds making it just that much more enjoyable!
Enjoy as a meal on the go for busy mornings, or post-workout snack, either way the creamy texture and boost of protein will definitely satisfy!
Why Chewing Matters More Than Just Sipping
One of the reasons I love making a smoothie bowl instead of just drinking a smoothie is because chewing your food helps you feel more satisfied.
When you add toppings like chia seeds, hemp hearts, or nuts, you get that extra texture and crunch that tells your brain you’ve truly eaten a meal.
Chewing does a lot more than just break down food:
- It activates satiety hormones that signal fullness to your brain.
- Eating with a spoon instead of sipping forces you to slow down, giving your body time to recognize when it’s satisfied.
- The added texture helps with the sensory experience of eating — crunch, chew, flavor release — which is part of why meals feel more enjoyable and complete.
- Solid toppings also slow digestion for steadier blood sugar, keeping you fuller for longer.
So while this recipe can easily be made as a drinkable blueberry flavor smoothie, I highly recommend enjoying it as a smoothie bowl with toppings. You’ll find it not only more filling, but also more satisfying — proof that chewing really does matter!
Low-Carb Smoothies
Carbs in Traditional Smoothies
Typically smoothie bowls can be loaded with carbs, especially if adding a bunch of different fruits that are higher in carbs. Most smoothies made with fruit and dairy products have about 27 grams of carbs in an 8 ounce serving which is much too high for anyone on a ketogenic diet.
The key to keeping it lower in carbs for keto smoothies is the amount of fruit you use. Raspberries and blueberries are lower on the glycemic index and therefore a fantastic fruit to include on a low-carb diet.
You’ll be surprised at how a little fruit goes a long way but using some extra special ingredients makes this a very filling meal.
Our smoothie is a large 16 ounce serving with just 9 total grams of carbs. All the nutritional data and full recipe is on the printable recipe card at the bottom of this post.
Keto Blueberry Smoothie Recipe
If you’re on a keto diet, you are very limited in total carbohydrates per day. All the ingredients are keto in this great smoothie, but you will need to make some adjustments if the carb count is too high for you. I’ve included some notes to help lower the carbs.
Everyone following a keto lifestyle is different as far as carb intake. Some count total carbs and some count net carbs but adding fresh blueberries or frozen into your diet is so good for you since berries are full of antioxidants!
Other Recipes using Berry Flavored Stevia you might like:
Low Carb Blueberry Smoothie Bowl
Brenda’s Chef Notes:
You can use any milk of choice you like for this smoothie bowl.
Frozen berries work better in this and you won’t need as much ice to make it cold to enjoy. If using fresh berries you’ll need to add at least a cup of ice.
Xanthan gum is optional but does help make a nice and thick delicious smoothie bowl.
More Keto Smoothie Recipes
If you need more ideas for a perfect smoothie for when you’re on-the-go, try my Peaches & Cream Smoothie, or my Chocolate Cherry Protein Smoothie.
Quick Low Carb Keto Blueberry Protein Smoothie Bowl
Low Carb Keto Blueberry Protein Smoothie Bowl
Ingredients
- 1 cup unsweetened almond milk or coconut milk for nut free
- 1 scoop whey protein powder for dairy free use collagen peptides (See note below)
- 1/3 cup frozen blueberries or fresh blueberries
- 1/2 tbsp MCT oil or coconut oil
- 1/2 tsp vanilla extract
- 1/2-1 tsp Berry Liquid stevia
- pinch salt
- 1/2 cup ice
- 1/4 tsp xanthan gum optional to thicken
- Toppings: chopped nuts, hemp seeds, chia seeds, fresh berries optional
Instructions
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Add all ingredients to a high-speed blender and blend on high until smooth. Taste and adjust stevia if needed. Pour into a bowl and top with your favorite toppings and enjoy!
Video
Notes
Nutrition
The post Quick Low Carb Keto Blueberry Protein Smoothie Bowl appeared first on Sugar-Free Mom.
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