A keto chocolate shake with avocado and whey. 33 g protein and 4.5 g net carbs at 335 kcal, in 5 minutes.
By Frixos Dimitriadis · Published November 7, 2026 · Updated November 7, 2026
1 serving · Prep 5 min · Total 5 min · Per serving: 335 kcal, 33.1 g protein, 13.4 g carbs, 20.2 g fat
Most protein smoothies are built on banana and oats, which is great for energy and terrible for keto. This one swaps both for avocado. It comes out thick, cold and chocolatey, like a milkshake, and it carries a full serving of protein. It is one of the fastest keto breakfasts you can make: five minutes, one blender, no cooking.
One glass gives 335 kcal, 33.1 g of protein, 20.2 g of fat and 4.5 g of net carbs (13.4 g of total carbs minus 8.9 g of fibre). The numbers come from the DietSync app, where every ingredient is weighed in grams.
Banana is what makes most smoothies thick and creamy, and it is also full of sugar: a medium banana has over 20 g of carbs. Avocado does the same job with almost none. The 70 g here gives the shake its body, about 10 g of healthy fat and nearly 5 g of fibre, for about 1.4 g of net carbs. With the cocoa and whey, you can hardly taste it.
The 30 g of whey gives 27 g of protein, the bulk of the 33 g in the glass; the almond butter, cocoa and almond milk add the rest. The fat comes from the avocado, the almond butter and a little from the almond milk. The total carbs look higher than you might expect, 13.4 g, but most of that is fibre from the avocado, the cocoa and the almond butter. That's why the net carbs land at just 4.5 g.
In the DietSync app
Any whey protein with few carbs works. Chocolate whey gives the most chocolatey shake, and vanilla works too with the cocoa. Check the label before you buy: some flavoured powders add sugar or maltodextrin, which pushes the carbs up. The recipe is built on 30 g of plain whey, so if your scoop is a different size, weigh it. If you avoid dairy, a pea or soy protein works too, but check the label: plant proteins often have a few more grams of carbs per scoop.
Use plain unsweetened cocoa powder, the kind sold for baking. The 8 g in this glass adds about 3 g of fibre and less than 2 g of net carbs, along with a deep chocolate taste. Drinking chocolate and hot cocoa mixes look the same but are mostly sugar, and one spoon of those would use up a big part of your carbs for the day.
Pour the almond milk into the blender first, then the avocado, whey, cocoa, almond butter, stevia and ice. With the liquid at the bottom, the blades turn freely and blend everything smooth in 45–60 seconds. Don't blend much longer, because the motor starts to warm the shake. If it's too thick, add a splash more almond milk; if you want it thicker, add more ice or use frozen avocado. Taste before you add the stevia, because flavoured whey is often sweet enough on its own.
At 335 kcal and 33 g of protein, this works as a full breakfast on busy mornings, a recovery shake after training, or a filling afternoon snack. It keeps you full longer than a regular protein shake thanks to the fat and fibre from the avocado and almond butter. If you train in the morning, it's an easy way to get protein in without cooking.
Once you have the base, it is easy to change the flavour without changing the numbers. Add a shot of cold espresso for a mocha, a pinch of cinnamon for warmth, a few fresh mint leaves for a chocolate-mint shake, or a drop of vanilla extract. None of these adds anything meaningful to the calories or carbs, so the macros above stay the same.
Smoothies are best fresh: avocado darkens and the shake thickens as it stands. To save time, cut ripe avocados into 70 g portions and freeze them. In the morning, add one frozen portion straight to the blender. You skip the ice, the shake comes out colder and thicker, and you never waste a half-used avocado again.
At 4.5 g of net carbs, this glass barely touches a strict 25 g keto day, so the rest of your day has plenty of room. Pair it with the meals in our 7-day keto meal plan. For more sweet keto snacks, try the keto tahini-cocoa fudge or the keto pistachio protein bars.
The smoothie is in the DietSync app, in the Keto Snacks book. Log it in one tap and the app keeps count of your net carbs, protein and fat for the day.
Pour the almond milk in first. The blades turn freely and the shake blends smooth without stopping to scrape.
Freeze ripe avocado in 70 g portions. It never goes brown and makes the shake colder and thicker.
Flavoured whey is often sweet enough. Blend, taste, then add the stevia only if you need it.
Hardly. With cocoa, whey and almond butter, the avocado tastes of nothing much and only makes the shake thick and creamy, the job banana does in most smoothies.
A medium banana adds over 20 g of carbs, more than four times the net carbs in this whole glass. Avocado gives the same thickness for about 1.4 g of net carbs.
Any whey protein with few carbs works. Chocolate or vanilla flavours both suit it; check the label, because some flavoured powders add sugar.
It's best fresh, because avocado darkens and the shake thickens as it stands. You can freeze avocado chunks in 70 g portions and blend them straight from frozen, which also makes it colder and thicker.
