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    Home » All Recipes » Vanilla Chia Seed Protein Smoothie

    Aug 2, 2019

    Vanilla Chia Seed Protein Smoothie

    Published on Aug 2, 2019. Updated on Nov 14, 2020. By Tayo. This post may contain affiliate links. See Disclosure. 17 Comments

    Jump to Recipe
    vanilla chia seed protein smoothie pinterest

    This delicious, vanilla chia seed protein-packed smoothie is perfect for those grab-and-go mornings when you’re short on time but still need a quick, nutritious breakfast.

    best grab and go breakfast

    This is such a healthy and delicious smoothie that will definitely be a breakfast favorite in your low carb journey with only 3 net carbs. Each serving is about a cup and it stores well for a day or two in the fridge. So perfect for busy mornings!

    Also, if you work out, this is the perfect post-workout smoothie that helps with muscle repair and speeds up recovery, without taking in more carbs.

    This is typically made as a breakfast but who says you can't have it for a quick replacement meal or a pick-me-up midday snack? I know there are some days I don’t feel like eating dinner but don’t want to go to bed without eating, lest I wake up in the middle of the night to a growling stomach!

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    This protein smoothie can also be an excellent quick meal for times like these - just enough to hold in the hunger but not too heavy that I feel so bloated and uncomfortable.

    Ingredients used and substitutions

    ingredients to make vanilla chia seed protein smoothie pinterest

    Protein powder: I used this Isopure Zero Carb protein powder. I like that it has zero carbs and is flavorless, that way I can better control the flavors I want. There are a lot of protein powders loaded with sugars and other hidden ingredients.

    I have tasted some low carb or keto protein powders and immediately gagged because of the blend of sweetener used. But this protein powder is just plain whey protein and contains only two ingredients.

    Sweetener: I don’t like most of the low carb sweeteners out there but I love Monk Fruit sweetener with Erythritol. It doesn’t have any weird aftertaste or upset my stomach in any way.

    I use this in a lot of my recipes, just like this low carb spicy coleslaw. You can use your favorite low carb sweeteners, instead.

    Chia seeds: Chia seeds are tiny, little black seeds that really pack a punch. One ounce (two tablespoons) contains a whopping 10g of fiber! They are loaded with antioxidants, omega-3 fatty acids and reduce inflammation, among other powerful health benefits.

    Even though they are a whole-grain food, they are naturally free of gluten so this works for those on a gluten-free diet too.

    Nut butter: Nut butters are a great way to pack in some more healthy fats into your diet. I used cacao butter which is a zero carb nut butter, with a very mild flavor and packed full of antioxidants and vitamins. It solidifies into large chunks in cooler weather but you can break off a chunk to use.

    You can easily substitute with peanut butter or almond butter if you wish.

    Coconut Oil: You can use any refined or unrefined coconut oil depending on whether you like the coconut taste or not. I personally do, so I used unrefined coconut oil.

    Unsweetened Coconut Milk: This can be very easily substituted with almond milk or any low carb milk but I am partial to the nutty flavor of coconut milk. It is important you use a more watery milk like coconut or almond milk and not coconut cream or heavy whipping cream.

    The heavier creams will make this smoothie extremely thick and you might not want that since the chia seeds already make it thick enough.

    Flavorings: I use ginger and vanilla extract as a flavoring. The ginger gives a slight spicy kick to this smoothie which I absolutely love! You can add cinnamon or any spice and play with the flavors till you get what you like.

    Kitchen tools used: To blend this smoothie, nothing beats the convenience of a smoothie blender like this Ninja Personal Blender. Other similar personal blenders will work but since I have a large Ninja Countertop blender, I wanted to be sure the accessories would fit.

    I love the ease and convenience of using this as I don’t like lugging around my huge blender just to blend one serving of a smoothie.

    How much chia seeds can you eat?

    Chia seeds contain a lot of soluble fiber which draws in a lot of water and swells in the stomach. They can absorb about 15-20 percent of their weight in water!

    This has the advantage of making you full very quickly and can help with satiety. But there is a flipside. Eating too much chia seeds can cause terrible bloating and digestive issues, so use in moderation.

    This recipe only calls for one tablespoon so it does not cause any issues.  But if for any reason, you feel bloated after drinking this, you can cut back to half a tablespoon or omit it altogether. It does provide a lot of bulk though, so omitting it will make the protein smoothie a lot lighter and less filling.

    Don’t forget to drink a lot of water so you don’t get dehydrated since the chia seeds soak up a lot of water like a sponge.

    How to prepare vanilla chia seeds protein smoothie

    Combine all ingredients together and blend using a smoothie blender for a minute. If it is too thick, add a splash of milk and blend again for 10 more seconds. If not thick enough, add a few more ice cubes and blend for 10 more seconds.

    healthy delicious vanilla protein smoothie

    Tips on making ahead

    I like to have the ingredients together the night before so that in the morning, it’s a quick grab, blend and go. Note that the chia seeds will expand if left overnight so if that bothers you, you can add it in the morning just before you blend.

    I actually like it when the chia seeds swell and expand, as it fills me up for several hours. If you blend before storing it in the fridge, it becomes very thick in the morning and you’ll have to add a bit more milk and stir or blend again.

    This protein and fiber-packed smoothie is perfect for those grab-and-go mornings when you’re short on time but still need a quick, nutrient-packed breakfast.

    Try these other delicious keto shakes and smoothies!

    Keto Avocado Smoothie

    Strawberry Spinach Smoothie

    Keto Chocolate Almond Protein Shake

    vanilla chia seed smoothie featured image

    Vanilla Chia Seed Protein Smoothie

    This delicious, vanilla chia seed protein-packed smoothie is perfect for those grab-and-go mornings when you’re short on time but still need a quick, nutritious breakfast. Only 3 net carbs!
    5 from 8 votes
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    Course: Breakfast
    Cuisine: American
    Prep Time: 1 minute
    Cook Time: 1 minute
    Total Time: 2 minutes
    Servings: 1
    Calories: 538kcal
    Author: Tayo Oredola
    Prevent your screen from going dark

    Ingredients

    • 2 tablespoon cacao butter
    • 1 cup coconut milk unsweetened
    • 1 scoop protein powder
    • ½ tablespoon coconut oil
    • 2 teaspoon vanilla extract
    • ½ teaspoon ginger
    • 1 tablespoon chia seeds
    • 2 tablespoon monk fruit sweetener or use your favorite sweetener
    • 5-10 ice cubes

    Instructions

    • Add the almond milk first, then add the other ingredients.
    • Blend using a personal blender or nutribullet for about a minute.
    • Serve and enjoy!

    Notes

    Only 3 net carbs.
    If it is too thick, add a splash of more milk and blend again for 10 more seconds. If not thick enough, add a few more ice cubes and blend for 10 more seconds.

    Nutrition

    Calories: 538kcal | Carbohydrates: 6g | Protein: 28g | Fat: 39g | Saturated Fat: 5g | Sodium: 234mg | Potassium: 85mg | Fiber: 3g | Sugar: 1g | Vitamin A: 500IU | Calcium: 180mg | Iron: 1.4mg
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    Reader Interactions

    Comments

    1. Jenn says

      May 16, 2022 at 2:35 am

      This recipe is awesome for people who want to get proteins while drinking smoothies! I always add protein powder into my smoothies, now I have a new recipe! Thanks for sharing!

      Reply
    2. Nayna Kanabar says

      August 19, 2019 at 9:12 am

      This sounds like a lovely shake to kickstart the day . I have not added to Christi shakes before but will try it.

      Reply
      • Tayo says

        August 20, 2019 at 1:43 am

        Yes, It is a great way to start your day and keeps you full so much longer.

        Reply
    3. Fiona Maclean says

      August 19, 2019 at 7:58 am

      5 stars
      I have an allergy to chia seed or I'd be trying this one. It's a really irritating thing to be allergic to because I know that they are healthy and filling! I wonder what I could substitute...maybe black sesame?

      Reply
      • Tayo says

        August 20, 2019 at 1:44 am

        I hear a lot of people substitute with flax seeds but I've never tried it. Let me know how it works out for you!

        Reply
      • Cecily Kwon says

        March 10, 2020 at 9:46 am

        I want to recommend you try Nambudripad Allergy Elimination Technique (NAET). It’s an non-evasive way of getting rid of your allergies. I got rid of a lot of allergies with NAET, including peaches, my favorite fruit. You won’t regret it.

        Reply
    4. Emese says

      August 08, 2019 at 12:46 pm

      5 stars
      It is a great way to start your day. Love protein-packed, but light breakfasts.

      Reply
      • Tayo says

        August 11, 2019 at 12:12 am

        I do too!

        Reply
    5. Tatiana says

      August 08, 2019 at 4:55 am

      5 stars
      Literally. This sounds like the best smoothie! Chia seeds and vanilla are two of my favorite things.

      Reply
      • Tayo says

        August 11, 2019 at 12:12 am

        It really is. I find excuses to put chia seeds into anything I make!

        Reply
    6. Brian Jones says

      August 08, 2019 at 2:56 am

      5 stars
      Delicious, simple to make and lot's of great flavour... Loved it!

      Reply
      • Tayo says

        August 11, 2019 at 12:13 am

        Yay! Thanks for stopping by, Brian!

        Reply
    7. katie says

      August 08, 2019 at 12:55 am

      5 stars
      This sounds delicious! I never knew that you should only eat a certain amount of chia seeds, that's good to know!!

      Katie xoxo

      Reply
      • Tayo says

        August 11, 2019 at 12:13 am

        Glad it helped, Katie. Thanks for stopping by!

        Reply
    8. Natalie says

      August 07, 2019 at 11:43 pm

      5 stars
      I love protein smoothies! Such a great way to increase my daily protein intake. Looks and sounds so delicious - perfect for the summer too.

      Reply
      • Tayo says

        August 11, 2019 at 12:14 am

        It is one of my favorite ways to start my mornings too!

        Reply

    Trackbacks

    1. Health Benefits of Chia Seeds (+ 25 Ways to Use Them) - Red and Honey says:
      Aug 5, 2019 at 9:07 pm

      […] Vanilla Chia Seed Protein Smoothie // Low-Carb Africa […]

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