Keto Diet App - Free Download Keto Diet App - Free Download
Take the guesswork out of following a low-carb diet, lose body fat & feel great!
KetoDiet app is FREE to download!

DIY Keto Protein Shake

4.3 stars, average of 295 ratings

This post may contain affiliate links, see our disclaimer.

DIY Keto Protein ShakePin itFollow us 148.4k

Low-carb diets have been gaining popularity over the last few years, and as a result more keto products have become available online and even in supermarkets. However, many products are not truly low-carb or suitable for a whole foods based diet.

They may look healthy and low-carb at first glance but the moment you look at the list of ingredients it's a completely different story. You'll find blood sugar-spiking sweeteners like Sorbitol and Maltitol, soy, artificial food colouring and other ingredients to be avoided.

There are simply not many "clean" brands. The one I recommend and use myself is Perfect Keto. Although I personally don't use any exogenous ketone products, I love Perfect Keto bars and nut butter, and use their collagen powder and MCT powder to make keto shakes and smoothies.

Keto shakes are quick to prepare but they are not always ideal for travelling because you can't take them on the plane. That's why I make my own dry keto shake mix. I simply combine all the dry ingredients in a jar, close with a lid and shake. You can make single serve jars like I do, or make it in batches and just measure out as much as you need. I use third to half of a cup of the dry mix for a full meal (combined with liquid of choice), or quarter of a cup to make a quick filling snack.

You can prepare the shake by mixing it with 1 to 1 1/2 cups of unsweetened almond milk or any nut or seed milk to make a high-protein shake. You can also use coconut milk to make a high-protein and high-fat shake, or even use some heavy whipping cream diluted with water. I like to make mine with 2 tablespoons of heavy whipping cream and about a cup of unsweetened almond milk.

If you fly and can't take any liquids at all, you can even add powdered coconut milk, coconut cream or powdered dairy cream to your dry mix, and then combine it with plain water. I included several options below. You can fine-tune the amounts and flavour to your liking.

Add-Ons and Substitutions

  • Egg white protein powder (isolate): sweetener-free or with low-carb sweeteners (use instead of collagen powder, same amount).
  • Whey protein powder (isolate): sweetener-free or with low-carb sweeteners (use instead of collagen powder, same amount).
  • Plant-based, soy-free protein powder such as pea protein powder: sweetener-free or with low-carb sweeteners (use instead of collagen powder, same amount).
  • Almond butter or any nut/seed butter if you can use a blender. These single packs are perfect for keto smoothies and shakes. Add 1 to 2 tablespoons of almond butter per smoothie.
  • Perfect Keto Collagen Powder (contains collagen powder, MCT oil powder, flavors, etc.) instead of regular, plain collagen powder.
  • MCT Oil Powder, flavored or plain. Use 2 to 4 tablespoons per recipe. Instead of MCT oil powder you can use liquid MCT oil by adding it directly into the shake together with the mixing liquid (no more than 1 tablespoon per shake/smoothie).
  • Coconut milk powder or full-fat dairy cream powder (beware of added starches commonly found in many brands) if you are looking for a complete travel shake and can't use regular dairy cream, coconut cream or almond milk. Use 2 to 4 tablespoons per recipe.
  • Ground chia seeds can substituted with flax meal, ground nuts or coconut flour. These will make your shake thick and creamy (each will result in different thickness so keep that in mind). Use 1 to 2 tablespoons per recipe.
  • Low-carb sweetener can be skipped or used to taste.

Disclaimer: I'm an affiliate for Perfect Keto. It's a product I genuinely like and use. If you purchase any items through my links, I will earn a commission but you will not pay more. Actually, if you use my KETODIET promo code at the check out, you will pay 20% less.

Keto Protein Shake Variations

Chocolate shake mix

Combine 1/2 cup collagen powder (50 g/ 1.8 oz), 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 1/4 cup cacao powder or unsweetened cocoa powder (22 g/ 0.8 oz) and pinch of sea salt.

Cinnamon & vanilla shake mix

Combine 3/4 cup collagen powder (75 g/ 2.7 oz), 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 2 tsp cinnamon and 1 tsp vanilla bean powder.

Berry shake mix

Combine 1/2 cup collagen powder (50 g/ 1.8 oz), 1/4 Erythritol or Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz) and 1/4 cup freeze-dried berries (blueberry, blackberry, raspberry or strawberry) (20 g/ 0.7 oz).

Mocha shake mix

Combine 1/2 cup collagen powder (50 g/ 1.8 oz), 1/4 cup powdered Erythritol or Swerve (40 g/o 1.1 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 1/4 cup cacao powder or unsweetened cocoa powder (16 g/ 0.6 oz) and 1 tsp instant coffee powder.

Matcha shake mix

Combine 3/4 cup collagen powder (75 g/ 2.7 oz), 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 2 tsp matcha powder and 1 tsp vanilla bean powder.

Golden milk shake mix

Combine 3/4 cup collagen powder (75 g/ 2.7 oz), 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 1 tsp turmeric powder, 1 tsp cinnamon, 1 tsp vanilla powder, 1/2 tsp ginger powder and 1/4 tsp black pepper.

Chai spice shake mix

Combine 3/4 cup collagen powder (75 g/ 2.7 oz), 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz), 1/2 tsp cinnamon, 1/4 tsp ginger powder, 1/4 tsp allspice, 1/4 tsp fennel seeds, 1/4 tsp nutmeg, 1/4 tsp cloves, 1/4 tsp cardamom powder, 1/2 tsp vanilla powder and 1/4 tsp sea salt.

Pumpkin pie spice shake mix

Combine 3/4 cup collagen powder (75 g/ 2.7 oz), 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz), 2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz) and 1 tbsp pumpkin pie spice.

Hands-on Overall

Serving size 1/3 cup dry shake mix

Allergy information for DIY Keto Protein Shake

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Pescatarian
Vegetarian
Vegan

Nutritional values (per serving, 1/3 cup dry shake mix)

Net carbs2.4 grams
Protein16.7 grams
Fat2.7 grams
Calories102 kcal
Calories from carbs 10%, protein 66%, fat 24%
Total carbs6.9 gramsFiber4.5 gramsSugars0.8 gramsSaturated fat0.7 gramsSodium132 mg(6% RDA)Magnesium39 mg(10% RDA)Potassium120 mg(6% EMR)

Ingredients (makes about 1 cup + 2 tbsp Chocolate Shake Mix)

Instructions

  1. Place all the dry ingredients in a jar. Close with a lid and shake well. DIY Keto Protein Shake
  2. To make the shake, mix with your preferred option: water, unsweetened almond milk, coconut milk or cream mixed with water. Serve a third to half cup for a full meal replacement, or quarter cup for a quick snack.
  3. To serve, mix about 1/3 cup of the dry shake mix with 1 cup (240 ml) to 1 1/2 cups (360 ml) liquids — one type or a combination of unsweetened almond milk, cashew milk, coconut milk and water. You can also use 2-4 tablespoons of heavy whipping cream mixed with water. DIY Keto Protein Shake

Ingredient nutritional breakdown (per serving, 1/3 cup dry shake mix)

Net carbsProteinFatCalories
Gelatin powder, hydrolyzed (collagen)
0 g14.3 g0 g56 kcal
Erythritol (natural low-carb sweetener)
0.7 g0 g0 g3 kcal
Chia seed meal (ground chia seeds)
0.3 g1.1 g1.7 g27 kcal
Cocoa powder, raw (cacao)
1.5 g1.4 g1 g16 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Total per serving, 1/3 cup dry shake mix
2.4 g16.7 g2.7 g102 kcal

DIY Keto Protein ShakePin itFollow us 148.4k

Do you like this recipe? Share it with your friends! 

Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

Let us know what you think, rate this recipe!

Leave a comment

Note: Any links to products or affiliate links will not be approved.
Please note that we do not offer personalised advice. For any diet related questions, please join our Facebook community.

Comments (20)

Thank you for a wonderful recipe, I have been buying very expensive Keto C*** mix and don’t like all the added ingredients. I’ve made chocolate and berry using whey protein powder and unsweetened almond milk 1/3 c of mix to 12 oz. Almond milk. I find them more filling than the expensive ones I’ve been buying. Can’t wait to try the other flavors.

Thank you Jackie, I'm glad you enjoyed!

These look awesome and I’m gonna make some for my trip home for thanksgiving. Question about the add on substitution section. You don’t separate them out and you don’t list amounts. If I wanted to add in mct powder and coconut creamer powder, how much would I add to the base recipes? Can you give a starting measurement? I don’t want to add too much and ruin the entire batch. I can always add more, but I can’t take away.

Hi Autumn, I know this is a bit late but I hope it helps - even though not for Thanksgiving! Generally speaking, this will depend on your preferences and macros. I will add updated amounts.

What would you recommend to use instead of collagen? It’s quite expensive in the UK - I can only get a small tub from my local health store, but have found they do a large bag of ground chia powder - I see you already have chia powder, would you recommend this?
I have found bags of hemp powder, pea protein as well - are these any good?

You could use egg white protein powder or whey protein powder (isolate, not concentrate) or even pea protein powder. I haven't tried hemp protein powder but that should work too. Chia seeds won't provide enough protein and would make it very thick when you add liquid.

Hi there,
I'll be substituting collagen for MCT powder.
Do I follow the same measuring guidelines in the Chocolate Shake recipe or do I need to increase/reduce the MCT powder?

Hi Jordan, I'd personally only substitute half leaving at least 1/4 cup of collagen in but that's just me, other than that you can substitute it in the same amounts. You may want to go easy on the serving size just in case, too much of MCTs may cause GI issues.

I tried to use your discount code   KETODIET at Perfect Keto but it says it’s an invalid code?   Is this still an active discount code ?  
I downloaded your app!  

Hi Krista, all done, the code is working again - sorry about that!

Hello,
Can I replace the collagen powder? I am on a budget and in the Netherlands collagen powder is prettty expensive and sweetend with fructose.
And can you give me some idea's what I can use as a replacement?
Thank You!

Hi Sas, there's a complete list in this post (all of the alternatives I recommend) - see top of this post 😊

Hi Martina,
You say you use the Perfect Keto products- they’re from the states so do you buy them direct or from a UK supplier? I’m curious because I’d be worried about customs charges etc.
Kind regards,
Vicky

Hi Vicky, they do ship worldwide but you'll have to pay the customs charges :-( Perfect Keto send me products every now and then (for free) and I only pay for the customs charges so it's worth it. I hope they start manufacturing them in the UK too at some point! I think you can get an idea of the customs charges because there is an online calculator to estimate them.
Their keto bars and collagen are amazing and I use them all the time. The electrolytes, MCT oil powder, instant coffee and nut butter are great too. The nut butter is very tasty although you could make your own and it will be a lot cheaper especially considering the shipping costs. I rarely use their exogenous ketone supplements but that depends on your personal goals.

Do you have any brand recommendations for the vanilla powder and vanilla bean powder? Or any helpful hints for what to look for or avoid when getting them online? Thank you

I live in the UK and I use different brands (for example theseI bought last time and both lasted for several months: Amazon link and Amazon link). Here's one I found on Amazon US: Amazon link
I hope this helps!

I enjoy your recipes. Thank you.

Thank you Lisa!

When you say serve a third to half a cup for a full meal... are you meaning half a cup of liquid or half a cup of the dry shake ingredients? Thx!

Good point, I'll clarify that! It's 1/2 cup of the dry mix. I'd say anything between 1/3 and 1/2 cup combined with a high-fat liquid such as coconut milk or cream & water will be enough as a main dish replacement.