Finding Keto options on the go can be a challenge, but new items seem to be popping up all the time. We were pumped to learn that Smoothie King has two new Keto friendly choices on the menu and couldn’t wait to give them a try.
Previously, any low carb menu items at Smoothie King seemed to require a build it yourself type order, which is intimidating if you’re new to Keto. It’s great to be able to walk in the door, place your order like a pro and move on with your day. No clarifying, no repeating and no explanations necessary!
Read our full keto fast food guide for even more options.
Smoothie King Keto Champ Smoothies
Typically smoothies are low in fat and heavy on fruits like mango and bananas making them difficult to fit into a keto diet.
In case you’ve never heard of Smoothie King, they are a smoothie making franchise with over 1000 locations across three continents. An entire page on the website outlines their dedication to better ingredients, including their “No-No List”, which is a list of ingredients you’ll never find in any of their smoothies. Right off the bat, we were impressed by the simplicity of the Keto Champ Smoothies.
It took a little digging to find out exactly what was in the Keto Protein Blend but we did find it: A proprietary blend consisting of
So, if you’ve been craving a thick and creamy smoothie will these smoothies do the trick? Check out the video to get our genuine reactions to both flavors and find out if we would buy them again. And read on for more information!
Smoothie King offers two standard menu options that fit specifically into Keto macros. While they have several low carb protein powder blends, you get the benefit of the high fat content in the Keto Champ options.
Option 1: Keto Champ Coffee
Macros for 20oz: Calories: 420 | Fat: 31g | Protein: 24g | Carbs: 14g | Fiber: 7g
- Subtle sweetness
- Filling
- 7g of net carbs make it a great meal replacement
- Ask to add Stevia (or bring your own!) if you are new to Keto or want a sweeter option
Option 2: Keto Champ Berry
Macros for 20oz: Calories: 430 | Fat: 31g | Protein: 23g | Carbs: 19g | Fiber: 10g
- Berries give this one more natural sweetness
- Thick and creamy texture is on point
- More of a traditional smoothie experience
Prefer to be the master of your own smoothie creation? Smoothie King also shares keto friendly hacks to their current line up that will keep your drink under 10g of net carbs.
Want even more options? The website lets you customize and play around with ingredients to help you find your best flavor.
How about Peanut Butter and Jelly? Try a 20oz. Gladiator Strawberry smoothie and add in peanut butter.
Macros Calories: 480 | Fat: 25g | Protein: 55g | Carbs: 13g | Fiber: 6g | Net Carbs: 7g
Or maybe a Chocolate Nut Butter combination! Order a 20oz. Gladiator Chocolate smoothie and add in Almond Butter and Califia Farms Almond Milk.
Macros Calories: 380 | Fat: 17g | Protein: 50g | Carbs: 11g | Fiber: 6g | Net Carbs: 5g
*Note: the Gladiator smoothies use a
What to Watch Out For:
Smoothie King has an entire category devoted to “Fitness Blends” that may sound like they’d fit into a Keto diet, but beware. If in doubt, it’s always best to read labels! Here are a few tricky sounding smoothies to steer clear of.
- High Protein Lemon Smoothie – this contains around 46g of total carbs in 20 ounces. It may be high in protein, but the main ingredient in this smoothie is a fruit juice blend.
- Peanut Power Plus Chocolate Smoothie – containing 77g of carbs, it gets its flavor from dates, bananas, and nonfat milk. Just say no.
- Hulk Chocolate Smoothie – coming in at a whopping 101g of carbs in just 20 ounces, you’ll want to stay far, far away. One of the ingredients in this smoothie is butter pecan ice cream. Sounds decadent, but not for keto!
Shelling out almost $7 on a smoothie not your thing? We’ve got you covered with some of our favorite make at home recipe posts:
Keto Blueberry Cheesecake Smoothie, the 5 Ingredient Keto Smoothie, and Chocolate Peanut Butter Shake.
More Keto On The Go
Smoothie King is a solid keto option, but if you’re in the mood for a full meal you may want to check out our keto fast food guides. We’ve put together over a dozen guides so you can order with confidence at all of your favorite fast food restaurants. Check out our guides for Starbucks, McDonald’s, Taco Bell, Chipotle, KFC, Buffalo Wild Wings, Chick-Fil-A, Popeye’s and more.
Our Final Opinion
Overall, we rate these around a 7/10 and would totally come back and purchase them again! We were honestly not expecting to like these as much as we did, but they definitely exceeded our expectations.
It did cost us a little over $12 for both smoothies, but when you factor in that these smoothies are filling and are more of a meal replacement, it isn’t a terrible price for a quick and convenient option on the go. Have you tried a Keto Champ Smoothie yet? What were your thoughts?
More Keto Product Reviews
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Written by
Matt Gaedke
Matt is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.
At 14g and 19g net carb respectively it is hard to fit these into a keto diet, when you’re usually aiming for less than 20-25 net carbs for the entire day. These so called ‘keto champ’ smoothies clock you all that in one single smoothie.
You’re better off with a Strawberry Gladiator. It’s dull on its own but very low net carb. If you add almond butter and raspberries you get a lot better results flavor wise for 9g net carbs, which is much more manageable.
I tried to recreate this recipe at home but wasn’t sure what type of protein they used. Do you know what brand or type of keto protein they use?
Is the Peanut Butter smoothie hack correct? I didn’t see that on the link of the Smoothie King hacks. Says Strawberry gladiator and add Peanut Butter. That’s isn’t on Smoothie King hacks. Is that personal hack that you made? Just wondering.
Yes just some alternative options we put together!
I had the chocolate today and I loved it!!
I tried both of the keto smoothies! I would I agree they both have that chalky flavor, but I didn’t not like them. I would have called the coffee one almond butter cookie dough. It wasn’t too strong on the coffee flavor for me and the berry one a Mixed Berry Cobbler smoothie.. The Berry one is definitely sweeter. New Ketoers Would probably need to add extra sweetener.
Ordered both today to try. They are too big for me as I had gastric sleeve a few years ago but I did split them and freeze (Closest location to me is 30 mins away) them to see how they will re-blend. Liked both but like the coffee better! Thanks for the info.
I will definitely have to try this – my husband will also go nuts when I show him how easy it is to stay in Ketosis.
I am concerned about the high protein. I guess this is just not going to be my thing. My protein is 20 g. per my OMAD. What’s your take on this.
Loved your video on the Smoothie King Keto Champ shakes. Although I usually do OMAD, yesterday I had one of the coffee smoothies at lunch time. It’s possible that the staff there made it wrong, because I got not even a hint of coffee flavor. AND the manager seemed to have concerns that the person making the smoothie hadn’t added enough water. Although the drink wasn’t horrible, it tasted to me kind of like liquid graham cracker. There was a hint of cocoa powder, but not much more. Definitely would not rate it a 9 out of 10 🙂 The lack of sweetness didn’t bother me. I would have been happy to have something that was a combination of coffee and cocoa.
Thanks again for your review.
Don
We’ve seen a few comments from people who said all they could taste was almond butter! May vary from location to location. Hopefully it will become more standard the longer they sell them.
Video link isn’t working right now. Not sure if the problem is on your end or youtube.
Link is working now! Thanks!
i wished we could find these products in the uk!
We don’t have a Smoothie King by us but I am traveling to an area that does this week. Thanks for sharing!
Also, the video link takes me to a movie that is marked private. You may need to check your settings. ?
Thank you so much for educating those of us who struggle with what is/is not keto!