Working out while following a restrictive diet plan can feel like an uphill battle. First, you have to be cautious about getting enough fuel while staying within your calorie limit. If you have tried this before, you know how tantamount it is to eat before and after your workout. More often people on keto struggle to determine what to eat after a workout. Today we will unveil some of the best post-workout keto snacks, smoothies, and shakes.
The Best Keto Post Workout Meal, Shakes, Smoothies, And Snacks
The underlying principle while on a keto diet is to consume minimal carbs, lots of fats, and a moderate amount of protein. Doing this enables your body to get into a state of ketosis and use fat instead of carbs as an energy source. Keto dieters aim to maintain this state whether they are working out or not.
We all know that you should eat before and after you work out. But what do you eat after exercising while on keto? Here are some ideas:
- Keto protein bars
- Keto post-workout shakes
- Energy balls/bites
- Hard-boiled eggs
- Bone broth
Let us look at these food ideas to get an overview of how you can prepare them.
Keto Protein Bars
These simple, delicious, low-carb, high protein bars are perfect after a workout to help you recharge. Although you can find some at the store, most have high levels of additives like artificial sweeteners and stabilizers.
You may find it preferable to make these keto-friendly snacks at home, guaranteeing you something fresh and healthy. Here are a few keto protein bar recipes you can consider:
Recipe 1 (11)
The following recipe helps you prepare delicious no-bake protein bars in less than twenty minutes. Besides being super yummy and healthy, these bars have only 3 grams of net carbs! More so, they are gluten-free and dairy-free. Here is the recipe to use:
- ¾ cup of almond butter or peanut butter
- ⅔ cup of protein powder
- ½ cup of sugar-free maple syrup
- 3-5 tbsp. coconut flour
- 1 tbsp. coconut oil, melted
- 1 tsp. vanilla extract
- 3.5 oz. sugar-free dark chocolate
- 1 tsp. coconut oil
- Line a 9×5-inch loaf pan with lightly oiled parchment paper, then set aside.
- Add the almond butter, coconut oil, and keto maple syrup to a bowl and microwave it for half a minute to soften, then stir the mixture to combine.
- Stir in the three tablespoons of coconut flour and protein powder. Start stirring with a spoon then use your hand when it becomes dry to add everything together. The dough should be soft and stick together but not to your fingers. It should resemble play dough and not be dry or crumbly.
- Set aside ten minutes to let the protein and fiber absorb the liquid. Be sure to check the dough consistency. Remember that the brand of the protein powder and sugar-free maple syrup may have different compositions, meaning you must adjust the batter until you get the right consistency.
- If the dough is too wet, add the extra tablespoon of coconut flour, then knead by hand or squeeze to incorporate. If too dry, add the extra tablespoon of sugar-free syrup.
- Transfer the batter to the prepared pan and press it evenly.
- Melt the coconut oil and sugar-free chocolate in a microwave-safe bowl and pour it on top of the bar.
- Freeze until the chocolate has fully set or for about 20 minutes.
- Cut into 20 keto protein bar slices.
Store the extra bars in an airtight container for up to 4 days. Alternatively, you can freeze up to 3 months, then thaw them in the fridge the day before you have them.
Nutritional Profile (11):
The nutrition of one serving (one bar) is as follows:
- Calories: 185.9
- Total fat: 13.4 g
- Total carbs: 17.7 g
- Protein: 7 g
Recipe 2 (10)
This recipe helps you make healthy protein bars in under 5 minutes! It is a win because you are not going to spend money on store-packaged protein bars, it is quick to prepare and healthy!
- 1/2 cup of nut butter of choice
- 3 tbsp. protein powder
- 1 1/2 tbsp. granulated erythritol (you can also use regular sugar)
- 1/4 tsp. salt
- 4 oz. sugar-free chocolate chips (optional)
- Add-ins of choice, such as chia seeds or hemp hearts (optional)
- Stir everything together except the chocolate to form the dough.
- Use your hands to shape it into bars.
- If desired, you can prepare a dip such as melted chocolate.
- Chill to set.
Nutritional Profile (10):
Although this recipe makes 5 servings, one serving has the following nutrients:
- Calories: 153
- Total fat: 12 g
- Total carbs: 3.9 g
- Fiber: 2 g
- Protein: 10.1 g
Recipe 3 (9)
Here is another recipe you can use to prepare keto protein bars to fuel up after your workout.
- 2 cups of almond butter smooth
- 1 1/2 cups of protein powder vanilla or unflavored
- 1 cup of keto chocolate chips
- 1/2 cup of keto maple syrup
- Line an 8×8-inch loaf pan with parchment paper, then set aside.
- Stir the maple syrup and almond butter in a bowl, add the protein powder and mix well. Use your hands to knead the mixture into a dough. If it is too dry, add some milk.
- Transfer the mixture to the lined pan and refrigerate for an hour.
- Once firm, slice into 12 bars.
- Melt the chocolate chips and dip the bars into it using two forks. Make sure the bars are fully coated. Place them on parchment paper and let the chocolate harden.
You can store the leftover protein bars at room temperature for up to one week. But remember to keep them covered. Alternatively, you can place them in a zip lock bag and store them in the freezer for up to six months.
Nutritional Profile (9):
One serving (one bar) has the following nutrients:
- Calories: 198
- Total fat: 13 g
- Total carbs: 4 g
- Fiber: 2 g
- Protein: 20 g
If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life!
Keto Post Workout Shakes
Getting enough protein after your workout is necessary to help with repairing and rebuilding your muscles. One of the best ways to make sure you get enough is by preparing keto protein shakes. Here are some yummy keto protein shake recipes to try:
Recipe 1 (12)
This shake recipe is easy to prepare and uses keto-approved ingredients. Additionally, the ingredients are loaded with nutrients that benefit your body differently. Here is an overview of the recipe:
- Heaping ½ cup unsweetened vanilla almond milk
- 1 scoop of vanilla protein powder
- ½ cup of frozen avocados, diced
- 1 ½ tbsp. black cocoa powder
- 4 tbsp. confectioners swerve
- Pinch of salt
- ½ cup of ice
- Add all the ingredients to a blender and blend until you get a thick and creamy consistency.
- Serve and enjoy!
Nutritional Profile (12):
The recipe only yields one serving, and its nutritional profile is as follows:
- Calories: 233
- Total carbs: 9 g
- Total fat: 11 g
- Fiber: 7 g
- Protein: 28 g
Keto Fat Bomb Protein Shake (7)
This recipe is for you if you are looking for a protein-packed shake with high-fat content and the right hint of sweetness. Plus, the ingredients are simple and might already be in your kitchen!
- 1 cup of unsweetened almond milk
- ¼ cup of frozen strawberries
- ¼ cup of heavy cream
- 1 scoop (1 oz.) vanilla protein powder
- Granulated or liquid stevia to taste (optional)
- Blend everything until smooth, and then serve immediately.
Nutritional Profile (7):
The one serving made from this recipe contains:
- Calories: 358
- Total carbs: 14.9 g
- Total fat: 24.7 g
- Protein: 20.1 g
Keto Post Workout Smoothies
Besides shakes and protein bars, you can also recharge after working out by consuming keto post-workout smoothies. Unfortunately, determining the right ingredients for such a smoothie could mean a lot of trial and error. You don’t want these trials to knock you out of ketosis. To avoid this, use any of these keto-approved post-workout smoothie recipes!
Recipe 1: Keto Peanut Butter Smoothie (8)
This is a must-try recipe if you love peanut butter or nutty flavors in your smoothies. And get this, it has low carb counts and is dairy-free! That said, peanut butter lover, here is what you need to do to make this post-workout drink:
- 1 cup of unsweetened almond milk
- 2 tbsp. natural peanut butter (no added sugar or oil)
- 1 tbsp. unsweetened cocoa powder
- 3 tbsp. erythritol or xylitol or monk fruit
- ¼ cup heavy cream or canned coconut cream if dairy-free
- 1 cup of crushed ice or more for a frothy/icy smoothie
Add all the ingredients in no certain order to the blender and blend at high speed until smooth.
Add more ice cubes if you want an icy or frothier smoothie, then blend again.
Nutritional Profile (8):
The recipe makes one serving which provides:
- Calories: 172
- Total fat: 15.4 g
- Total carbs: 6.3 g
- Protein: 5.2 g
Recipe 2: Blueberry Keto Smoothie (5)
This post-workout keto smoothie is an excellent refuel option. It is packed with antioxidants and vitamin C that supports healthy immune functioning and folate, promoting red blood cell formation. Here is how you make this delicious treat.
- 1 cup of coconut or almond milk
- 1/4 cup blueberries
- 1 tsp. vanilla extract
- 1 tsp. MCT Oil or coconut oil
- 30 g protein powder (optional)
Put all the ingredients into a blender, and blend until smooth.
Nutritional Profile (5):
- Calories: 215
- Total carbs: 7 g
- Total fat: 10 g
- Fiber: 3 g
- Protein: 23 g
Yanking yourself back in shape has never been so easy with our game-changing fitness app! Start transforming your life with BetterMe!
As the name implies, these energy balls are excellent for recharge after your workout. But you must be consuming the right kind as some may have high carb content which would knock you out of ketosis. Here is an easy keto energy balls/bites recipe to try (6):
Each bite of these balls contains healthy fats, caffeine, and protein.
- ½ cup of coconut flour
- ½ cup of almond flour
- 3 tbsp. unsweetened cocoa
- 1 tbsp. fresh ground coffee (espresso/fine ground) OR chocolate protein powder
- ½ cup of chopped dark sugar-free chocolate
- ¼ cup of coconut oil (or oil of choice)
- ¼ cup of chopped almonds
- ¼ cup of sugar-free maple flavored syrup (Lakanto was used)
- Add the almond and coconut flour, unsweetened cocoa, coconut oil, ground coffee, and maple syrup to a bowl and stir to combine.
- When all the ingredients are thoroughly incorporated, stir in the dark chopped chocolate and sliced almonds. Roll the mixture into 1-inch-sized balls or bites and place them on a cookie sheet or wax paper-lined plate.
- If desired, drizzle them with melted chocolate.
- Refrigerate for half an hour before serving.
- You can store the leftovers in an airtight container in the fridge for up to a week.
Nutritional Profile (6):
One serving (one bite) provides:
- Calories: 90
- Total fat: 7 g
- Total carbs: 3 g
- Fiber: 2 g
- Protein: 3 g
Salads with high protein and low carb counts are also a to-go-to meal after a workout. They are filling and, most importantly, meet all the keto dietary principles. Here is one such recipe to try:
Recipe: Keto Avocado Egg Salad Recipe (4)
It is a no-brainer that eggs and avocado are excellent after a workout because they are good sources of protein and healthy fats. You can combine the two in a simple yet delicious salad and have yourself the perfect post-workout snack. Here is everything you need and the steps you need to take:
- 8 Trifecta hard-boiled eggs
- 1/2 large avocado, ripe
- 1/3 cup of yogurt (you can use dairy-free) or cottage cheese
- 2 tbsp. Dijon mustard
- 1 tbsp. dill, chopped
- 1 tbsp. chives, chopped
- 1/2 tsp. smoked paprika
- Juice and zest from 1 lemon
- Salt and pepper to taste
- Start by cooking the eggs. Once cooked, set them aside to cool.
- When cooled, remove the shells and chop them into small bite-size pieces or your preferred size. Set aside.
- Mix the diced or chopped eggs with the other ingredients using a spatula and stir to combine.
- Season with salt and pepper and adjust the tastes as preferred.
- Serve and enjoy!
Nutritional Profile (4):
The recipe yields four servings, but one serving contains:
- Calories: 210
- Total fat: 14 g
- Total carbs: 4 g
- Protein: 15 g
Hard Boiled Eggs
An intense workout breaks down your muscle tissue, and the right way to get it into repairing itself soon is by eating enough protein. Hard-boiled eggs contain just the right amount of quality protein you need for muscle repair and growth after your workout (13).
When boiled, they retain much of their nutritional content, meaning they pack your body with more than just protein. But you do not have to eat them as they are. Instead, there are different ways you can incorporate them into your diet, such as:
In Lettuce Egg Wraps
Egg wraps are excellent alternatives for high-carb bread. Check out this simple egg salad lettuce wrap recipe you can use (3):
- 3 hard-boiled eggs, peeled
- 2 or 3 large iceberg lettuce leaves
- ¼ cup plain nonfat Greek yogurt
- 2 stalks of celery, minced
- 2 tbsp. minced red onion
- 1 tbsp. mayonnaise
- ½ tsp. Dijon mustard
- 1 tbsp. chopped fresh basil
- 2 carrots, peeled and cut into sticks
- Pinch of salt
- Ground pepper to taste
- Whisk the mayonnaise, yogurt, mustard, salt, and pepper in a bowl.
- Discard one egg yolk, then chop the remaining eggs. Transfer them to the bowl with the mixture you whisked.
- Stir in the onion and celery.
- Cut the lettuce leaves in half and double-layer them to make 2 lettuce wraps.
- Divide the egg salad among the wraps and top with basil.
- Serve with carrot sticks on the side.
Nutritional Profile (3):
One serving size is about 1 1/2 cups of egg salad, 2 lettuce wraps and about 1 cup of carrot sticks. This serving size contains:
- Calories: 436
- Total carbs: 20.9 g
- Total fat: 27 g
- Fiber: 5.5 g
- Protein: 27 g
Hard-boiled eggs are a staple in keto post-workout salads. They blend perfectly with other keto-friendly ingredients and seasonings, making them ideal for salads. Here is a simple egg salad to prepare after your workout:
- 8 large hard-boiled eggs, diced
- 1/4 cup celery, finely chopped
- 1/2 cup mayonnaise
- 1 tbsp. Dijon mustard
- 1 tbsp. lemon juice
- 2 tbsp. chives, chopped
- 2 tbsp. white onion, minced
- 1/2 tsp. sea salt (to taste)
- 1/8 tsp. black pepper (to taste)
- Paprika (optional, for garnish)
- Whisk the mustard, mayo, and lemon juice until smooth.
- Gently fold in the eggs, onions, chives, and celery. Season with salt and pepper, then garnish with paprika if desired.
Nutritional Profile (2):
One serving contains:
- Calories: 362
- Total fat: 32.8 g
- Total carbs: 2.4 g
- Fiber: 0.4 g
- Protein: 13 g
Bone broth after a workout will not kick you out of ketosis because it has little to no added sugars and a carb count. It is also a good way of getting essential electrolytes.
Recipe: Keto Chicken Bone Broth (1)
As the name implies, chicken is the star of this dish. You will need:
- 6-10 pounds of chicken bones, necks, feet, wings, or legs
- 4 celery stalks, roughly chopped
- 2 onions, roughly chopped
- 1 carrot, chopped
- 1 leek, sliced
- 3 bay leaves
- 4 garlic cloves, smashed
- 3 tbsp. apple cider vinegar
- 1 tbsp. fennel seeds
- 1 tbsp. coriander (seeds or powdered)
- 1/2 tbsp. whole peppercorns
- 1/2 tsp. thyme
- 1/2 tsp. sage
- 1/2 tsp. Rosemary
- Put all the ingredients in the bowl of a slow cooker and fill it with water.
- Cover using the lid, then cook on low for at least 24 hours. Alternatively, you can simmer it on the stovetop for 6-8 hours. You may need to add more water occasionally due to evaporation.
- When finished cooking, remove from heat and strain out the veggies and bones using a strainer.
- Pour into mason jars to freeze.
Nutritional Profile (1):
Although the recipe yields 5 servings, one serving provides:
- Calories: 80
- Total fat: 0 g
- Total carbs: 0 g
- Protein: 20 g
The Bottom Line
You must eat one to two hours after your workout to help your muscles grow and repair the damaged tissues. But determining what to eat after exercising when on keto can be a nightmare. So end your endless searches for post-workout keto meals by trying out the suggested food and snack ideas in this read. They include keto post-workout shakes, smoothies, protein bars, salads, hard-boiled eggs, and bone broth.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Chicken Bone Broth (2022, ketofocus.com)
- Easy Keto Egg Salad Recipe (2022, wholesomeyum.com)
- Egg Salad Lettuce Wraps (2018, eatingwell.com)
- Keto Avocado Egg Salad Recipe (2021, trifectanutrition.com)
- Keto Blueberry Smoothie (2021, fatforweightloss.com.au)
- KETO ENERGY BITES (2022, fourscoreliving.com)
- Keto Fat Bomb Protein Shake (The Only Recipe You’ll Ever Need) (2022, healthysubstitute.com)
- KETO PEANUT BUTTER SMOOTHIE – BEST KETO SMOOTHIE – DAIRY-FREE (2022, sweetashoney.co)
- Keto Protein Bars (2021, thebigmansworld.com)
- Keto Protein Bars (2022, chocolatecoveredkatie.com)
- KETO PROTEIN BARS (3G NET CARBS) (2022, sweetashoney.co)
- KETO PROTEIN SHAKE THAT TASTES LIKE AN OREO (2022, thedietchefs.com)
- Try These Protein-Rich Boiled Eggs Recipes: A Must After A Good Workout (2019, food.ndtv.com)