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Homemade Keto Protein Shake – No, you don’t need that powder!

Homemade Keto Protein Shake is a project that I want to devote to all the Ketonians who decided to skip the supplements. How about exploring the world of real food? When we say real, we mean the world of good old fashioned food. The natural, unprocessed, raw materials that we cook at home!

Modern humans and obsession with powders

Some recipes contain powdered milk, powdered eggs and all sorts of ultra-processed ingredients. What has happened to us? Why do we want everything in powder, tablets or capsules? Do we really believe a protein powder is going to be utilised the same way as a good piece of meat? How about eggs, fish, yoghurt or cheese? Why do we want isolated protein? In fact, why do we want to consume isolated nutrients?

10 reasons why industrial protein powder is not an option on clean Keto

  1. If ti’s whey protein, (from cow’s milk) it includes A1 cassein (many cases of intolerance)
  2. These products always contain soy lecithin or another type of lecithin
  3. They contain artificial sweeteners and flavourings
  4. The industry uses way too many stabilisers and emulsifiers
  5. The ultra-process of production includes high temperatures, pressure and other industrial methods
  6. Even Harvard Medical Scool wrote about The hidden dangers of protein powders
  7. When it comes from plant source it doesn’t provide the complete aminos we need
  8. Industrial protein powders are not helping you to intake and digest protein faster
  9. Even though it contains stabilisers and conservatives, it spoils easily
  10. It’s always too expensive, for no particular reason!!!

Keto and protein myth

Let’s see some of the myths that Keto oriented people constantly keep spreading around the network:

  1. Too much protein will kick me out of Ketosis (You most probably will never be able to eat that much)
  2. Protein is difficult to digest (There are sources of protein that are easier to digest, plus there are spices and preparation methods that help)
  3. I can’t eat enough of protein, I’ll take a powder (Good luck in finding a clean one that doesn’t contain lecithins and harmful additives)
  4. I don’t want to build muscles, I don’t need protein (Did you know that your heart is a muscle too, how about giving it what it needs?)

Homemade Keto Protein shake – made from scratch and to the full yumminess

Making homemade everything is a huge passion of ours. From chocolate, ice cream, crackers to our souvlaki. Honestly, everything can be Ketonised. However, it’s much better if you enjoy the process. Why – you might ask? Firstly, there’s no industrial product that is as clean as something you can prepare in your kitchen. Secondly, only the clean approach to your Keto lifestyle will give you those top results.

This scientific paper by The University Of Sao Paulo covers the subject of “The role of the transnational ultra-processed food industry in the pandemic of obesity and its associated diseases”

Fixing the Macros for ideal weight loss

A ketogenic diet, in order to keep you in the state of Ketosis, requires some 75% of fat, 20% of protein and 5% of carbohydrates. However, if you really want to boost your weight loss, try increasing your protein a bit. Then, lower your fat and keep the carbs at a very minimum. If you haven’t tried this, then you might contact Apollonas for a specific meal plan that works miracles!

Why is protein so important and why we created Homemade Keto Protein shake?

Protein is a principal element of every cell in our body. Following the ingestion of protein, our body breaks it into amino acids. These acids build up our muscles and other tissues. We need a good amount of amino acids for muscle protein synthesis or the production of new muscle cells. Additionally, protein is a protector of healthy skin, hair, nails, and bones. Not to mention the health of all our internal organs. Also, it regulates the creation of hormones and vital enzymes.

Homemade Keto Protein recipes like this can help! However, remember that real results come from real food! Try to change your lifestyle, cook your protein sources at home, as often as you can.

Our body burns more calories digesting protein compared to fat or carbs. Also, protein gives more satiety!

Homemade Keto Protein Shake

0.0 from 0 votes
Recipe by Roberta Kapsalis
Course: Keto Protein ShakeCuisine: Keto MediterraneanDifficulty: Easy


Prep time


Cooking time






  • 6 quail eggs ( or 3 large pasteurised hen eggs)

  • 1 tsp grass-fed beef gelatin powder (a tablespoon of the jello from the top of your homemade bone broth would be ideal)

  • 100 g (3,5 oz) goat or sheep strained yoghurt

  • 1 tsp vanilla extract

  • monk fruit extract to your liking

  • 8 blackberries (fresh or frozen, unsweetened)

  • 60g (2 oz) pine nuts

  • a few cubes of ice


  • Place all the ingredients (except the ice) in a blender and blend for 4 minutes so that gelatine dissolves.
  • Now add ice cubes and blend for another minute. If it’s not a hot day, you can skip the ice.
  • Serve in a beautiful glass, decorate with berries and fresh peppermint leaves to treat yourself with a visual and nourishing experience!


  • if you can’t find blackberries, a few blueberries will do the trick. Furthermore, if you would like to totally avoid overprocessed industrial products, you will replace the beef gelatine with a tablespoon of the jello from the top of your homemade bone broth.

Did you make this recipe?

Tag @greekgoesketo on Instagram and hashtag it with #greekgoesketo

Homemade Keto Protein

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