Chocolate Peanut Butter Smoothie
Published June 13, 2022 • Updated March 7, 2026
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Thick, creamy, and loaded with chocolate flavor, this low carb peanut butter smoothie skips the banana entirely. I use avocado for that rich, velvety texture without the sugar spike.
I make some version of a smoothie almost every morning, and this chocolate peanut butter smoothie is the one I come back to the most. It started because I wanted something that tasted like a Reese’s cup but didn’t wreck my macros. After testing different base ingredients for months, I landed on avocado as the thickener, and I haven’t looked back.
Here’s the thing about bananas in smoothies. One medium banana has around 25 grams of carbs, which is about 6 teaspoons of sugar. That’s your entire daily carb budget on keto, gone in one glass. Avocado gives you that same thick, creamy body with a fraction of the carbs, plus you get fiber, potassium, and healthy fats that actually keep you full through the morning. I’ve tested both side by side, and avocado makes a smoother, richer texture than banana ever did.
For the chocolate, I use Cacao Bliss instead of plain cocoa powder. It’s a raw cacao blend with superfoods like cinnamon (for blood sugar support), turmeric (for inflammation), black pepper (to boost the turmeric absorption), and coconut nectar (a prebiotic for gut health). I started adding it to my cold brew coffee over a year ago and now I put it in everything. The flavor is deeper and more complex than regular cocoa. If you want to try Cacao Bliss, use my code KETOFOCUS to save 15% off your order.
If you’re building a keto smoothie rotation, I have a few others I cycle through: my pina colada smoothie when I’m craving something tropical, a frozen hot chocolate for cold mornings, and my keto frappuccino when I need a coffee kick. I rotate through all of them depending on what sounds good.
One thing I love about this recipe is how adaptable it is. The base is simple (avocado, cocoa, nut milk, ice), but you can layer in protein powder, hemp hearts, chia seeds, or MCT oil depending on what your body needs that day. I go through phases where I add collagen every morning for a few weeks, then switch to extra MCT oil when I need more focus. The flavors are rich enough to carry whatever you throw in.
How to make this keto chocolate smoothie
- Add ice, avocado, creamy peanut butter, vanilla extract, nut milk (I use unsweetened macadamia nut milk, but almond milk or coconut milk work too), and unsweetened cocoa powder or Cacao Bliss to a blender.
- Blend until smooth. I run mine for about 45 seconds on high.
- Pour and enjoy.
Key ingredients and swaps
- Ice – Keeps the smoothie cold and thick. If you’re using frozen avocado, skip the ice.
- Avocado – My banana replacement. It makes everything thick and creamy without the sugar. I’ve had people tell me they can taste it, but I genuinely can’t. The chocolate flavor completely takes over. I use avocado in everything from smoothies to dairy-free ice cream.
- Peanut butter – Look for one that says 100% peanuts on the label, no added sugar or fillers. I keep a jar of the natural kind just for smoothies. Almond butter, cashew butter, or macadamia nut butter all work here too. The powdered version is another option if you want the flavor with fewer calories.
- Cocoa powder – I use Cacao Bliss for the superfood blend, but unsweetened cocoa powder works fine. I usually go with about 2.5 tablespoons rather than a flat 2 because the cocoa can get buried under the nut butter if you’re not careful.
- Vanilla – Just a teaspoon. It rounds out the chocolate flavor.
- Nut milk – I reach for macadamia nut milk most often, but almond milk or coconut milk are solid choices. I skip oat milk because it’s higher in carbs.
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Ingredients
1/2 cup ice -
50 grams avocado (1/2 medium avocado)
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2 tablespoons unsweetened cocoa powder
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2 tablespoons peanut butter
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1 tablespoon sugar free sweetener
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1 teaspoon vanilla extract
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1/2 cup nut milk
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Is peanut butter keto?
I use natural peanut butter in my keto recipes all the time. Two tablespoons have about 3-4 net carbs depending on the brand, which fits comfortably into a daily keto budget. The key is checking the label for added sugar. I keep a jar of the no-sugar-added kind specifically for smoothies and fat bombs. As long as you stick to a reasonable portion, it's one of my favorite keto-friendly fats.
Can I add protein powder to this smoothie?
I do this regularly. A scoop of chocolate protein powder blends right in and bumps the protein up to around 20-25 grams total per serving. I've found that whey and collagen both work well here. If you use a flavored protein powder, I'd cut the cocoa powder in half so the chocolate flavor doesn't get too intense. On days I use this as a low carb meal replacement, I always add protein.
How do I make it thicker or thinner?
I've played with this a lot. For a thicker smoothie, I add more ice or use a whole avocado instead of half. The powdered nut butter also thickens things up without adding much liquid. For a thinner smoothie, I just pour in a little more nut milk, about a quarter cup at a time, until I hit the consistency I want. I prefer mine thick enough that a spoon almost stands up in it.
Can I use almond butter instead?
I've made this with almond butter, cashew butter, and macadamia nut butter. They all work. Almond butter gives a slightly milder flavor, which I actually prefer sometimes when I want the chocolate to be the star. Macadamia nut butter makes it extra creamy but it's pricier. If you have a nut allergy, sunflower seed butter works too. I've tried that and the flavor is slightly different but still good.
Is this smoothie dairy-free?
Yes, the way I make it, this is completely dairy-free. I use nut milk (macadamia is my go-to) and there's no yogurt or dairy protein in the base recipe. If you add protein powder, just check that it's plant-based or use collagen peptides. I keep this dairy-free because I feel better without it, and it fits right into my drink rotation alongside my keto mocha dalgona coffee.
Can I prep this ahead of time?
I meal prep the dry and frozen ingredients into silicone freezer bags every Sunday. Avocado, cocoa powder, and vanilla go into each bag, then I freeze them flat. In the morning, I dump a bag into the blender, add nut milk, and blend. No measuring, no cleanup from pulling out six different containers. The whole thing takes me about two minutes. I skip the ice when everything is already frozen since the frozen avocado does the job.
Can I freeze this smoothie?
I've done this two ways. My favorite is pouring the blended smoothie into ice cube trays and freezing them. When I want one, I pop the cubes into the blender with a splash of nut milk and re-blend for about 30 seconds. It comes out just as thick as fresh. I've kept the cubes in the freezer for up to a month with no flavor loss. The other option is freezing it in a mason jar, but you'll need to let it thaw for 10-15 minutes and give it a good shake. The ice cube method is faster and the texture stays better.
Can I make this nut-free?
I've tested this with sunflower seed butter in place of the nut butter, and it works well. The flavor is slightly earthier, but the chocolate and cocoa mask most of that. For the milk, I'd swap to coconut milk (the carton kind, not canned) or any seed-based milk. I've made the full nut-free version for a friend with allergies and she said she couldn't tell the difference. Just check your sunflower seed butter label for added sugar, same rule as always.
I've made this six or seven times now and the avocado still surprises me every single time. I was convinced it would taste like avocado (it really doesn't) but that's exactly what makes it so thick. My only thing is I bump the peanut butter up just a little because I want more of that flavor coming through, but the base recipe is really solid.
Six or seven is a real endorsement. What peanut butter are you using? Natural has way more flavor than the commercial stuff.
I've been keto for two years and I genuinely thought the thick chocolate-peanut butter smoothie was just gone from my life forever. Made this with the half avocado like the recipe says and the creaminess is freaking unreal (I kept checking to see if I'd accidentally added something extra). I don't miss the banana at all.
Almost cut the avocado from the recipe because I wasn't sure anyone would trust it. Glad I kept it. If you want it even thicker, use a whole avocado instead of half - barely moves the carbs and the texture goes full milkshake.
I blend everything except the ice and keep the base in the fridge now. Pour it over ice when I want it and it's still that thick, creamy texture. Morning smoothies without the morning thinking.
Huh, I go the freezer bag route. Does the avocado hold up color-wise in the fridge?
The avocado trick genuinely works, and I say that as someone who was ready to be skeptical. It blends out completely, no odd texture, just thick and velvety. My one note: the peanut butter flavor gets a little buried, so I added an extra half tablespoon and it came through much better. Worth the small tweak.
Yeah the cocoa dominates if you're not careful. I usually do 2.5 tablespoons for the same reason.
I was so skeptical about putting avocado in a smoothie, like genuinely almost didn't make it. But I had one that needed to be used up and figured why not. The texture is so creamy, way better than I expected, and you really can't taste the avocado at all. I've been doing keto for about three weeks and this is the first thing that has actually felt like a treat. Might be making this more than I planned.
That avocado skepticism is so common - I almost didn't put it in the recipe the first time either. It's the whole reason the texture works though. Three weeks in and finding something that actually feels like a treat is a big deal.
How do u get the silicone bags to stay put in the d/w so they get clean? Washing them out is awful!
I wash them buy hand and only use them for whole fruits and vegetables.
Use 1/4c coconut milk or cream and 1/4c water instead of the “nut” water. Actual nutrients in it, as opposed to the “nut” water w/its unabsorbable calcium added, 1g protein and minuscule to no fat.
I also love eggs in smoothies. No taste, just a creaminess & richness to it!
Than you. I know that Dr Westman says very rid of the nut water but I didn't know any other options!