Zero Carb Milkshake
Published September 2, 2021 • Updated March 15, 2026
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I make this zero carb milkshake when I want something sweet but refuse to spend an hour baking. Two minutes in a blender, under 1 gram net carbs.
I make this milkshake more than any other dessert on this site. Two minutes, a blender, and under 1 gram net carbs. Most keto treats need almond flour or coconut flour, and those carbs add up. This skips all of that.
The base is simple: ice, water, heavy cream, sweetener, and flavor extract. I break down the exact carb math in the next section, but the short version is that 3 tablespoons of heavy cream is the number that keeps this under 1g while still getting a creamy result.
Powdered monkfruit matters more than you’d think here. I tried liquid sweetener early on and the texture went thin and watery, almost like flavored ice water. The powdered version dissolves into the ice and cream and gives the shake actual body. That’s the difference between something you make once and something that becomes a weekly habit.
For flavor, I use toasted marshmallow extract from One on One Flavors (code Ketofocus-10 saves 10%), but the base works with anything. Vanilla is the simplest swap at 1/2 teaspoon. For a chocolate version, add 1 tablespoon unsweetened cocoa powder. One of my readers combined coconut cream with almond extract and said it tasted exactly like an Italian cream soda. I want to try that combo next.
If you want a thicker shake, swap the water for unsweetened coconut milk. I’ve done this myself and multiple readers confirmed it. The shake comes out almost soft-serve thick, noticeably different from the water version. The fat in coconut milk interacts with the ice in a way water just can’t.
This also freezes well as popsicles. Pour the blended mixture into molds, freeze 3-4 hours, and you have a grab-and-go keto treat with barely any carbs. I keep a batch in the freezer during summer for my kids. If you like frozen treats, my bomb pops and keto chocolate chip yogurt popsicles use the same no-fuss approach.
One thing I love about this recipe is how it keeps pulling people back. Readers who’ve been keto for years still message me that they make it weekly. One reader told me it reminded her of the vanilla shakes her mom made on snow days. That’s the kind of thing a two-minute blender recipe shouldn’t do, but here we are.
For more low carb desserts in this range, try my jello whip or keto chocolate mousse. Both under 2g net carbs.
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Ingredients
1 cup ice -
1 cup water
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3 tablespoons heavy cream
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2 tablespoons powdered monkfruit blend sweetener
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1/2 - 1 dropperful toasted marshmallow flavor or 1/2 teaspoon vanilla extract
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
Can I swap the water for coconut milk?
I've done this and it changes the texture completely. Coconut milk makes it noticeably thicker, almost soft-serve consistency. The extra fat interacts with the ice differently than water does. I use unsweetened coconut milk from a carton (not canned) to keep the carbs minimal. If you want the creamiest version possible, try this swap first.
How do I make this milkshake dairy-free?
I've tested this with coconut cream and it works well. The shake actually comes out thicker than the heavy cream version, which surprised me. You can also use unsweetened almond milk, but it won't be as rich. For a fully dairy-free frozen treat, my dairy free ice cream uses a similar base approach without any cream at all.
Can I freeze this into popsicles?
I do this all summer. Pour the blended mixture into popsicle molds and freeze for 3-4 hours. They come out creamy, not icy, because of the fat from the heavy cream. I make a double batch and keep them in the freezer for my kids. The toasted marshmallow flavor works especially well frozen.
What flavor extracts work besides toasted marshmallow?
I've tried vanilla, almond, coconut, and chocolate. All work. My favorite combo so far is coconut plus almond extract together, which tastes like an Almond Joy. For a chocolate version, I add 1 tablespoon unsweetened cocoa powder. Banana extract is another good one if you miss fruit smoothies. Start with 1/2 teaspoon of any regular extract and adjust from there.
What sweetener works if I don't have monkfruit?
Erythritol is my second choice. It dissolves well and won't throw off the texture. Stevia works too, but start with less than you think since it's sweeter drop-for-drop and easy to overdo. I'd avoid liquid sweeteners entirely because they make the shake thin and watery. I learned that the hard way. Powdered is what gives this its thick, milkshake-like body.
How many carbs does this milkshake actually have?
I measured this carefully. The total is 0.9g net carbs per serving. That comes entirely from the heavy cream (0.3g per tablespoon times 3 tablespoons). Ice, water, monkfruit, and flavor extract all have zero. I round down to 'near-zero' because 0.9g is as close as you can get while still having a creamy shake.
Does this milkshake keep if I make it ahead?
It's best right out of the blender. I've left it in the fridge overnight and it separates. You can re-blend it the next day and it comes back together, but the texture isn't quite the same as fresh. If you want to prep ahead, I'd freeze it into popsicle molds instead. That way you get a better result than trying to revive a separated shake.
Ok so I only had coconut cream on hand and just swapped it in, not really expecting much. SO creamy though. Like noticeably thicker, almost soft-serve adjacent. I also skipped the marshmallow flavor because I didn't have it and used almond extract instead, and somehow the two together tasted exactly like those Italian cream sodas I used to get as a kid. Pretty new to keto and genuinely didn't think something this quick could scratch that dessert itch the way this did.
The almond extract makes sense, that's basically the Italian cream soda flavor. Might actually try that combo myself.
Swapped the water for coconut milk and it got SO thick, like actual soft-serve coming out of the blender. The monkfruit dissolved just fine with it (I kept expecting it to clump). If you want something closer to a real milkshake texture, that's the move... wait, no. That swap is worth trying.
Coconut milk is a legit upgrade. The fat does something with the ice that water just can't.
First time making anything without baking involved and I wasn't expecting much. Two minutes in the blender and it came out thick and creamy, and now I'm questioning why I've been spending an hour on keto desserts.
Ha, two minutes wins every time. The monkfruit is what makes it thick - liquid sweeteners make it watery, so keep that part.
The toasted marshmallow one stopped me. My mom made thick vanilla shakes on snow days when we were little, and I hadn't found anything close in two years on keto. This does it. Now I make it every time it snows.
Delicious! I used to vanilla with a splash of skinny pumpkin syrup!
Pumpkin syrup on the vanilla base sounds really good. I keep reaching for the toasted marshmallow flavor but now I want to try this.