Paleo
Vegan
Dairy Free
Gluten Free
Jump to VideoThis low carb shake recipe, full of healthy coconut cream and unsweetened chocolate cocoa, will fuel your body for the day! The health benefits of this delicious vegan friendly, paleo shake recipe will keep you energized and nourished.
Just letting you know this low carb shake recipe was originally published in April 2015. I retested, rephotographed, updated content and URL. Now I am republishing it for you today! I hope you enjoy. Thank you for following Cotter Crunch Y’all!.
I spent a good 20 minutes trying figure out whether to call this recipe a shake, drink, or smoothie. I gave up, went with shake, because we need to SHAKE things up. Then there was the dilemma of calling it a “fat” shake. Glad I didn’t go with that title. Note to self, don’t ever google images of fat shake.. just sayin. Instead google Rich and delicious LOW CARB SHAKE that tastes like a chocolate milk shake. Ya, that has much better images.
But I digress. Why I really wanted to “shake” things up a bit was because that’s what we are doing around here. Shaking up our routine, our eats, our life goals, our focus.
Let’s start with breakfast. We’re so on a breakfast kick. You see, mornings are still early, but we are not necessarily up to workout every day. Just depends on the day, right? Either way, we are up and attem and ready to tackle the day through until lunch. That being said, fueling with HEALTHY fat is a good way to keep energy up. Hence this Cocoa Coconut Low Carb Shake.
Let me explain.
Remember our love for MCT oil? It’s great for quick energy! Let’s recap.
Medium chain triglycerides (MCTs). Medium chain triglycerides are a special kind of lipid (fat). These triglycerides are quite unique in their chemical formal (structure) in that they bypass the regular digestion: intestines, to liver to, blood.
Instead, these fats are digested fast and easily. MCTs are absorbed right away and taken to the liver, where they are used directly for glucose. Similar to the process of simple sugar/carbohydrates absorption. It’s fast and can be converted to ENERGY STAT! This is why it’s great for endurance athletes. Instead of a spoonful of sugar, try a spoonful of MCT oil for quick energy! This is also why some endurance athletes carry MCT oil on their long rides, runs, etc.
*Here’s one of the MCT oils we’ve been trying out lately.*
Yes, this healthy fat is our friend and can keep you feeling full for longer! It also provides enough fuel to keep your energy up for a longer period of time, whether you are training or not. One of the riches forms of MCT fat is found in coconut oil/butter, another reason we love coconut.
Now combine those healthy fats with antioxidant rich dark chocolate cocoa powder and you got yourself a WINNER of a shake. HOLY YUM!
How to Make Cocoa Coconut Low Carb Shake {Video}
The results? Um… you’ll get one creamy chocolate taste plus a boost in antioxidants. Low carb, high fat, all the energy. Oh and paleo, vegan friendly. I am to please my allergy friendly peeps!
There are several ways to make this so called low carb shake. Warm or cold, but this coconut chocolate is our favorite combo. I usually add in an extra table spoon of cream or MCT oil for the Kiwi. You definitely want to adjust the fat content with your body’s needs/activity and sensitivity to lipids.
Make sense? COOL!
Now, about that FAT. Let me get to that easy peasy oh so creamy shake recipe. Mmm k?
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Cocoa Coconut Low Carb Shake
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 2 servings 1x
Print Recipe
Pin RecipeDescription
This low carb shake recipe is full of healthy coconut cream and unsweetened chocolate cocoa. It will fuel your body for the day, keeping you energized and nourished. Gluten free, grain free, dairy free, paleo friendly, vegan and low carb.
Ingredients
- 4 oz full fat coconut cream or milk – To make EXTRA creamy, freeze your coconut cream beforehand. (see notes for lighter option)
- 2 tbsp coconut MCT oil or melted coconut oil (grass fed butter also works)
- 8 oz almond or unsweetened coconut drinking milk
- 2 tbsp cocoa powder
- dash of sea salt
- 1/2 tbsp creamy almond butter or sunflower seed butter
- Optional add ins to sweeten it – berries, stevia leaf or xylitol, cinnamon, banana or maple syrup for extra sweetness (banana and maple syrup will add additional carbohydrates but still VERY nutrient dense and healthy)
Instructions
Notes
- This makes 2 smaller, very filling shakes or 1 large nutrient dense chocolate shake.
- This shake is rich, but not sweet if you don’t add a sweetener. Erythritol or a Xylitol sweetener like Swerve are diabetic friendly. Or you can add stevia.
- If you don’t care about carbohydrate intake, feel free to add in banana and/or maple syrup.
- To lighten it up, replace the coconut cream with almond milk (unsweetened) or coconut drinking milk. Still add in the MCT oils or melted coconut oil.
- This shake can also be heated to make a creamy LOW CARB Creamy HOT CHOCOLATE.
- Nutrition shown for 2 servings, without any added sugars.
- Category: drinks, breakfast
- Method: blender
- Cuisine: American
Nutrition
- Serving Size: 6 oz
- Calories: 222
- Sugar: 0.6g
- Sodium: 84.2mg
- Fat: 23.1g
- Saturated Fat: 16.9g
- Unsaturated Fat: 1.1g
- Trans Fat: 3.1g
- Carbohydrates: 5.4g
- Fiber: 2.7g
- Protein: 2.5g
- Cholesterol: 0mg
Keywords: low carb shake, breakfast drinks, protein drinks, healthy breakfast, MCT oils
Now go get your fat pants on. Just kidding.
But really, go fuel up with a chocolatey coconutty creamy low carb shake!
How are you fueling up today? Can you tell we’re on a breakfast to go kick?
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OOH Im so curious about the dash of sea salt too.
Ive never thought of adding that to any of my shakes!!!
sea salt helps enhance the flavor of the cocoa. But I do love using it in the morning for adrenal health. I could go on and about that. haha.
Healthy, delicious, nourishing shake!
Since my VitaMix almost made my top kitchen gadget, you know I’ll be firing it up for this one!
oh yes yes yes!
This looks awesome and I will definitely be trying it soon, maybe today!
Oh I bet cinnamon would be a delicious add in!! Thanks for sharing!
I’m currently eating a smoothie right now with unsweetened coconut flakes on top…I’ve been adding them to every breakfast the past few days and I cannot get enough…NOM NOM!
I have been avoiding smoothies and shakes all winter long. Supposedly it’s Spring…time to shake it up!
yes, maybe if you start eating them the weather will get warm! haha
I am definitely glad that my body is handling fats and such better than it used to–being able to add them in has made such a huge difference for my training and athletic pursuits. Fuuuulllll on fat is still a bit difficult, though-I’d have to work myself into this, for example,and I’m still not someone who likes the taste of fat and such on my lips. but the flavor combo is killer!
yes, me too! i definitely understand the fat and crohns. Been there friend. It’s good to finally be able to absorb them, yes? so glad you feel good!
I’m still trying to get into the habit of using coconut oil and honestly the only time I think of coconut milk is for a curry dish. And that’s the lite stuff in the can. What’s the difference between the cream and full fat milk? (and I can look it up of course LOL)
This looks so good, minus the grassfed butter! I find if things are too rich I can only have a bit. I would love to try putting real coconut milk in my smoothies though!
you can definitely nix the butter and just stick with coconut. Both great! xxoo
That looks amazing & LOVE my healthy fats!!!!!!!! 🙂
YAAASSSSSS! I wanna shake up my mornings – and nights with this shake! So super creamy! You probably already know this but yesterday a co-worker told me how helpful coconut oil is in helping tame down Alzheimers – funny thing is, growing up in Sri Lanka, coconut oil was the cheapest and my mom used it in EVERYTHING – the funny part was, back then the thought was that coconut oil was a “bad fat”! Crazy huh?!
This sounds so good! I am always looking for ways to use more coconut milk and add healthy fats to meals!
This would be great when fat loading for a marathon– or any day of the week! Looks yummy! I love your food!
Lol’ing at googling fat shake.
it’s scary! haha
This is so perfect for spring! Yay for delicious healthy fats!
I can almost taste this from here. love the coconut cream with nuts! (TWSS)
OMG This looks absolutely delicious 🙂 I was hoping you would share the recipe after posting the image to instagram!
this looks yummy! what are your thoughts on raw cocoa?
love raw cocoa. It is pretty potent though, so just depends on your taste and needs, ya know?
mmmmm made me drool 🙂 look delicious, love.
ahh ya! love it! drool worthing fat. haha
Looks awesome! Speaking of healthy fats, I just remembered I have half an avocado in my fridge that I need to use up. Maybe I will make a fancy smoothie out of it. Thanks for sharing!
woohoo! love that combo! so creamy
I just made this with organic coconut milk, scoop organic pea protein + 1/2 scoop organic hemp protein, chunk~2 tsp cacao butter, 2/3 avacado, and 1/2 vanilla bean (instead of cacao powder). This was excellent! Avocado makes such a heavily creamy shake/smoothie.
(P.S. I also love adding yellow zucchini for creamy texture…it’s an amazing creamy base, has a banana like flavor and acts like a binder if you’re throwing in more healthy liquid oils, imo.)
I made this in the evening. I skipped the mct oil, as it can keep me awake. Thanks for sharing your recipe!
okay i am SOOOOO loving these ideas! I must try! Thank you!
Fats are our friends 🙂
This looks amazing, and thanks for the info on these fats. I do have a few questions. Is the coconut MCT oil regular coconut oil? And coconut cream…what part of the store is it in? I haven’t ever used it, but am excited to try!
Yes, pretty much. MCT is a type of fat. It’s highest in coconut oil, then cream, then the milk/butter. Does that make sense? It’s all about the concentration of the coconut fat basically. You can find coconut cream with the international aisle. but I would buy organic and try to get some without additives, if possible.
This looks really good! I’m a huge fan of MCT oil, although I ran out and it took me a bit to get to the store to buy more. It’s amazing how my stomach is having to readjust to consuming it again!
MmM… Adding this to the recipe book! 🙂 We’re on a smoothie kick over here, since I’m trying to get a certain toddler to eat lots of fruits, veggies & healthy fats! This morning we fueled with an acai bowl for breakfast & soup for lunch!
I’m all about coconut lately too! It’s so refreshing as the weather warms up. YAY for healthy fats!!!!
Ooooh coconut cream! Tell me more! This sounds so creamy and delicious, I know I would love this…..especially on my smoothie kick right now! Thank you yum!
I love how you put the science behind the food too. I wish I knew how to do the double pics with the words in between like your first one. I’m trying to make my pics more Pinterest friendly.
I use photoshop! it’s really easy.
YES to all things coconut! The taste, the smell, the energy, the amazing healing properties — all of it. It’s definitely one of my favourite recipe ingredients and beauty products.
Yumm! I love anything with coconut and if it is a fuel source = win!
Karen @karenlovestorun
I will just mix the coconut cream, with the coconut milk and add some coconut butter… Mmmmm MCFA! 😉
★★★★★
Love the idea of adding sea salt. I gotta try that in my next cocoa beverage 🙂
it really enhances the cocoa flavor!
Totally trying this, but with butter! Have you tried the bullet proof coffee shindig with butter? I’m keen on that too.
Okay, fine. All the butter.
yes! the key is to blend the butter and coffee together in a mixer. OMG it’s buttery frothy goodness. But a little goes a long way! you gotta try it
I need to bust out my blender again. It’s been hiding away in it’s shelf, but this smoothie sounds too good. My husband and I are ALL about the healthy fats in life, bring ’em on!
woohoo! bust it out and report back
Love how you’ve got Almond butter in this Lindsay! Yum! 🙂
I haven’t tried adding coconut oil in my smoothies yet, but I’m soooo curious about how that would taste! Need to try this!
First of all, LOVE that mason jar. Second of all, YUM! 🙂
I love a good shake. Shake, shake, shake. Shake, shake, shake. Shake yo booty, yeah. Oops, sorry where was I?
I love a good chocolate shake. Spoons got me hooked on them recently and I can’t get enough. Your version sounds equally as appealing. Three cheers for healthy fats/
MMMMM cocoa and almond butter! Thanks for the info on the MCT oil, I add some to my coffee before spin! I haven’t tried it in smoothies yet but that has to change!
YUM!! Just pinned it!! xo
May I just say, those straws are so amazing?! And the recipe looks delish, as always 🙂 happy Friday!
I love chocolate and coconut oil together. So good!
the best!
This is MY kind of shake! Fatty and chocolatey! Yum!! Pinning!
totally thought of you!
I didn’t know that MCT’s were useful for endurance athletes; my dad takes them, but I’m so glad you shared that. And chocolate + coconut is always a good combo. 🙂
He does??! That’s awesome! how does he take MCT oil?
YUM! this sounds so good – i’ve been meaning to try the coconut oil in smoothies thing, but have yet to actually do it. I was planning on making a smoothie for breakfast tomorrow, so this might just be the recipe! thanks for sharing 🙂
a little goes a long way! I think it’s best in shake and not food. But that’s just me. My stomach is sensitive. Keep me posted!
These look and sound so rich yet so refreshing!!!
totally! love the richness of this filling shake!
Pass that over!!!!!!!!!!!!!!!!!!
we just need to be neighbors already!
YESSSSSSSSSSSSSS
That tip about freezing the coconut milk is a great tip! I can’t wait to try that and to make this shake!
dude it’s LIFE CHANGING!
this is a total dreamy shake..i love the combo of coconut + cocoa 🙂
dreamy for sure! Like you. hehe!
Aaaaagh this shaaaake! I could drink a vat of this every single day! Thanks for the info on MCT oil! I had heard faint whisperings about it, but never really read up on it in detail. I’m going to snag some of Amazon right meow! xo
In the first line of the ingredients, what is the ‘ml’ after ‘oz’? 4 mls. are a lot less than 4 oz.–I am confused as to the quantity. Thank you
Sorry about that. It should have been updated. It’s just 4 ounces. ❤️
looks delicious!!! Quick question.. do you have any smoothie recipes with cashews? 🙂
this would be great for traveling too!
I have been searching for quick and easy breakfast options, trying this tomorrow!
Since adding melted coconut oil to the cold almond milk ended up as a lumpy shake, I heated the mixture up in the microwave to re-melt the coconut oil for a lovely, smooth cup of hot cocoa!
Oh that’s a great idea! I should suggest that. This shake needs to be consumed right away or it will turn clumpy, yes. Although Still tasty! Thanks for your feedback Amy!
Working with my gestational diabetes and what I had in the house..made this with peanut butter, used only coconut milk with some water and ice. It definitely hit the spot. Will check my blood sugar soon to see how I reacted to it. Thanks from me and Fred the Fetus!
Can you use cacao powder instead of cocoa? Will it make it too bitter? Can’t wait to make this! I have chocolate protein powder that will enhance this!
Sure! It might not be as sweet. Are you looking for low carb option too? If not, definitely add banana or dates to help with the cacao.
I am looking to keep it lower carb/high fat. But if it’s too bitter, I will tinker with it. I only have cacao in my cabinet right now but so want to make this when I get home later 🙂
Thanks for your prompt reply and suggestions! <3
Please keep me posted
Hello,
I tried it with cacao – definitely a bit too bitter for me! Ha. I think it would be good sweetened with 2 medjool dates or a small banana, however. I will try that on a non low-carb day and keep you posted.
I tried your recipe as is with some unrefined coconut oil and it’s my favorite! It really satisfies the sweet craving. Thank you!
I am going to try it with light coconut milk and keep the coconut oil/almond milk ratio the same. And add some avocado for creaminess, yum yum.
★★★★★
Great idea! I love dates as a natural sweetener! Keep me posted Sam.
This looks great!! I have MCT powder, not oil. How should I swap out that for this recipe?
How much is once serving? I’m thinking just one scoop powder and then add extra coconut milk or cream if needed. Ya know?
Yummm. Just made this with some cardamom, tumeric and black pepper for extra nutrients and variety. Soooooo delish! Love the blend of the almond butter, coconut milk and butter. I will be keeping this recipe around!
★★★★★
oh yay! love the touch of cardamom! So heavenly Alexa!
Hi! This looks amazing (as do all the other recipes)! YUM. I am allergic to gluten, casein and… unfortunately coconut protein (I can eat the oil but not the meat). What would you recommend I substitute for the coconut cream in this recipe? Do you have any recommendations.
Hi there. You can totally skip the coconut cream or even use cashew cream. I have a recipe for that. Cashew milk or almond milk work too . Hope that helps! Keep me posted
Hi Stephany! Totally understand. You can use all coconut milk or almond milk and even cashew cream . I have a recipe for that too. Does that help? You could also blend hardened coconut oil with almond milk to make a cream.
I LOVED IT! It’s just perfect.
★★★★★