Chocolate Peanut Butter Smoothie
Published June 13, 2022 • Updated February 19, 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 honestly, 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 morning 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 raspberry avocado smoothie when I want something fruity, a cucumber smoothie for hot afternoons, the avocado smoothie bowl when I want to eat with a spoon, and my pina colada smoothie when I’m craving something tropical. 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, peanut butter, 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 chocolate and peanut butter flavors are strong 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 and peanut butter completely mask it. For more avocado recipes, I have a whole collection.
- Peanut butter – Look for one that says 100% peanuts on the label, no added sugar or fillers. I keep a jar of natural peanut butter just for smoothies. Almond butter, cashew butter, or macadamia nut butter all work here too. Powdered peanut butter 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.
- 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 (Free) →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 100% peanuts peanut butter 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 significantly. 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. Powdered peanut 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 of peanut butter?
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, you can use sunflower seed butter instead. I've tried that too and it works, just a slightly different flavor.
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 into a keto beverage rotation without any issues.
Can I prep this ahead of time?
I meal prep the dry and frozen ingredients into silicone freezer bags every Sunday. Avocado, peanut butter, vanilla, and cocoa powder 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.
Do I have to add ice?
If your avocado is fresh (not frozen), then yes, I'd add ice so the smoothie is actually cold. Nobody wants a room-temperature smoothie. But if you're using frozen avocado (or you prepped bags in the freezer like I do), you can skip the ice entirely. I actually prefer it with frozen avocado because the texture comes out creamier and more consistent.
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!