According to the Academy of Nutrition and Dietetics, the ketogenic diet is a “high fat, moderate protein, low carbohydrate eating pattern.” In fact, carbs are restricted to below 50 grams per day, which means that even some fruits and vegetables are limited. Since, “for most people, the keto diet requires making big shifts in how they usually eat,” as the Academy says, coming up with regimen-friendly breakfasts can be quite challenging.

One solution is smoothies, which are quick and easy to prepare—not to mention satisfying and delicious. The key is to heed a few tips.

Read on for two recipes and some surefire keto-friendly smoothie strategies.

• Your first priority is including enough fat. To accomplish this, select a creamy liquid base, whether it’s heavy cream, whole milk, or coconut milk (canned or in the refrigerated section). When picking a milk source, whether cow or plant-based, limit yourself to dairy or nut, seed, or coconut milk. To gild the lily in terms of richness, add MCT or coconut oil, ghee (clarified butter), nut butter, full-fat ricotta or cream cheese, avocado, or chia, or flax seeds.
• Next, aim for sufficient protein, for instance, from protein powder, nut butter, flaxseeds, collagen, or dairy products (try Greek-style yogurt). When purchasing any of these products, seek out “unsweetened” items.
• Since keto meals are very low in carbs, only lower-sugar fruit—namely, berries—can be used. Since berries are tart, this limitation makes it more challenging to whip up tasty smoothies. Overcome this issue with keto-friendly sweeteners, such as stevia, monk fruit, or Erythritol.
• To further compensate for the lack of sweet, flavorful fruits, don’t forget ingredients, like (unsweetened) cocoa powder or 90% dark chocolate, espresso powder, spices (such as ground cinnamon), vanilla extract, fresh herbs (like mint), and—most importantly—salt. If your goal is a more savory, green smoothie, try fresh spinach and avocadoes.
• For more nutrients and bulk, try cooked cauliflower.
• As with all smoothies, add liquids to the blender first, to help the solid ingredients blend better. Also, be sure to include a frozen ingredient, whether it’s frozen fruit or ice cubes. The former is always preferred, as ice cubes dilute the drinks’ flavor.
• Alternatively, consider making smoothie bowls. Just chill the serving bowl in the freezer for about a half-hour, and whip up a thicker smoothie mixture (try less liquid). Top with fresh or dried berries, cacao nibs, shredded unsweetened coconut, toasted nuts or seeds, or coconut cream.

Chocolate-coffee-peanut butter keto breakfast smoothie

Reminiscent of a candy bar in drink form, this rich breakfast is also an apt snack or dessert. Feel free to swap in plain unsweetened macadamia or cashew milk for the coconut milk and cashew butter for the peanut butter. Ninety-percent cacao dark chocolate can work instead of the cacao powder, as can a small amount of brewed coffee in lieu of the espresso powder.

Makes 2-1/4 cups

Ingredients

1 13.5-oz BPA-free can coconut milk (about 1-¾ cups)

2 TBSP peanut butter (unsweetened)

1 TBSP plus 1 tsp monk fruit sweetener, or more to taste

1 TBSP plain unsweetened protein powder, such as pea

2-1/2 tsp unsweetened cocoa powder

2 tsp ground espresso powder

2 tsp whole flaxseeds

¼ tsp salt

4 ice cubes

Instructions

1. Add all of the ingredients to a blender, and blend until smooth.

Strawberry-coconut keto breakfast smoothie

Ultra-rich and creamy, this light pink morning meal relies on staple ingredients. For a non-dairy take, opt for a plant-based Greek yogurt. Feel free to use a different keto-friendly sweetener; just follow package instructions for how much to use.

Makes 3 cups

Ingredients

1 13.5-oz BPA-free can coconut milk (1-¾ cups)

10-oz bag frozen strawberries (about 2-1/4 cups)

¼ cup plain unsweetened Greek yogurt, whole or 2%

1 TBSP plus 1 tsp monk fruit sweetener, or more to taste

1 TBSP plain unsweetened protein powder, such as pea

1 tsp whole flaxseeds

½ tsp vanilla extract

1/8 tsp salt

Instructions

1. Add all of the ingredients to a blender, and blend until smooth.