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Keto-Friendly Blackberry Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Keto-Friendly Blackberry Pea Milk Smoothie

Rubus fruticosus, Pisum sativum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Keto-Friendly Blackberry Pea Milk Smoothie provides 150 kcal, 5g of protein, 12g of carbohydrates, and 4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the rich flavors of blackberries with the creamy texture of pea milk, making it a delicious and nutritious option for those following a ketogenic diet. It's low in carbohydrates and high in healthy fats.

Also known as:
Keto SmoothieBlackberry Pea Shake
Scientific NameRubus fruticosus, Pisum sativum
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
85%
Fiber4g
Total24.0g
Protein
5g(21%)
Fats
7g(29%)
Carbohydrates
12g(50%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A54 µg (6%)
Vitamin C20 mg (22%)
Vitamin E0.5 mg (3%)
Vitamin K7 µg (6%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Folate30 µg (8%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium50 mg (4%)
Iron0.7 mg (4%)
Magnesium20 mg (5%)
Phosphorus30 mg (4%)
Potassium200 mg (4%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0.2 µg

Health Benefits

✓Rich in antioxidants from blackberries, which can help reduce inflammation and oxidative stress.
✓Provides a good source of plant-based protein from pea milk, supporting muscle health and satiety.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend all ingredients until smooth. Serve chilled for the best flavor.

Smart Selection & Storage

How to Select

Choose ripe blackberries that are plump and firm. For pea milk, look for unsweetened varieties with minimal additives.

How to Store

Store blackberries in the refrigerator and consume within a few days. Pea milk should be refrigerated and consumed before the expiration date.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Weight management
•Muscle recovery
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects and may improve heart health.

Pea Protein

Supports muscle growth and repair.

How to Consume
FreshBlendedChilled
Did you know?

"Blackberries are not only delicious but also packed with vitamins and minerals, making them a superfood."

Myths vs Realities

MythSmoothies are always healthy.
RealityNot all smoothies are healthy; it depends on the ingredients used.
MythYou can't have fruit on a keto diet.
RealityCertain fruits, like berries, can be enjoyed in moderation on a keto diet.
MythPea milk is not nutritious.
RealityPea milk is rich in protein and contains essential nutrients.

Healthy Recipes

Blackberry Pea Milk Smoothie Bowl

This vibrant smoothie bowl combines the creamy texture of pea milk with the tartness of blackberries, topped with nuts and seeds for a nutritious breakfast.

Ingredients
  • 1 cup Keto-Friendly Blackberry Pea Milk Smoothie
  • 1/4 cup unsweetened coconut flakes
  • 2 tablespoons chia seeds
  • 1/4 cup mixed nuts
  • 1 tablespoon hemp seeds
Instructions
  1. 1. Blend the Keto-Friendly Blackberry Pea Milk Smoothie until smooth.
  2. 2. Pour into a bowl and top with coconut flakes, chia seeds, mixed nuts, and hemp seeds.
  3. 3. Serve immediately with a spoon.

Blackberry Pea Milk Protein Shake

A quick and easy protein shake that packs a punch of flavor and nutrition, perfect for post-workout recovery.

Ingredients
  • 1 cup Keto-Friendly Blackberry Pea Milk Smoothie
  • 1 scoop vanilla protein powder
  • 1 tablespoon almond butter
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Frozen Blackberry Pea Milk Popsicles

These refreshing popsicles are a perfect summer treat, made with the goodness of blackberries and pea milk, keeping it healthy and keto-friendly.

Ingredients
  • 2 cups Keto-Friendly Blackberry Pea Milk Smoothie
  • 1 tablespoon lemon juice
  • 1 tablespoon erythritol (optional)
Instructions
  1. 1. Mix all ingredients in a bowl until well combined.
  2. 2. Pour the mixture into popsicle molds.
  3. 3. Freeze for at least 4 hours or until solid, then enjoy.

Blackberry Pea Milk Overnight Oats

A delicious and nutritious breakfast option that combines the flavors of blackberries and pea milk with oats for a filling start to your day.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Keto-Friendly Blackberry Pea Milk Smoothie
  • 1 tablespoon chia seeds
  • 1 tablespoon almond butter
Instructions
  1. 1. In a jar, combine rolled oats, chia seeds, and Keto-Friendly Blackberry Pea Milk Smoothie.
  2. 2. Stir well and top with almond butter.
  3. 3. Cover and refrigerate overnight, then enjoy cold in the morning.

Blackberry Pea Milk Smoothie Pancakes

Fluffy pancakes infused with the flavors of blackberries and pea milk, making for a delightful and healthy breakfast.

Ingredients
  • 1 cup almond flour
  • 1/2 cup Keto-Friendly Blackberry Pea Milk Smoothie
  • 2 eggs
  • 1 teaspoon baking powder
  • 1 tablespoon coconut oil
Instructions
  1. 1. In a bowl, mix almond flour and baking powder.
  2. 2. In another bowl, whisk eggs and Keto-Friendly Blackberry Pea Milk Smoothie together.
  3. 3. Combine wet and dry ingredients, then cook pancakes on a greased skillet until golden brown.

Blackberry Pea Milk Chia Pudding

A creamy and nutritious chia pudding made with blackberry pea milk, perfect for a healthy dessert or snack.

Ingredients
  • 1 cup Keto-Friendly Blackberry Pea Milk Smoothie
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup (optional)
Instructions
  1. 1. In a bowl, whisk together Keto-Friendly Blackberry Pea Milk Smoothie and maple syrup.
  2. 2. Stir in chia seeds until well combined.
  3. 3. Cover and refrigerate for at least 4 hours or overnight until thickened.

Savory Blackberry Pea Milk Soup

A unique and savory soup that blends the sweetness of blackberries with the creaminess of pea milk, perfect for a light lunch.

Ingredients
  • 1 cup Keto-Friendly Blackberry Pea Milk Smoothie
  • 1 cup vegetable broth
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, combine Keto-Friendly Blackberry Pea Milk Smoothie and vegetable broth.
  2. 2. Add garlic powder, salt, and pepper, and heat gently until warm.
  3. 3. Serve hot, garnished with fresh herbs if desired.

Blackberry Pea Milk Smoothie Muffins

Moist and flavorful muffins made with blackberry pea milk, perfect for a healthy snack or breakfast on the go.

Ingredients
  • 1 cup almond flour
  • 1/2 cup Keto-Friendly Blackberry Pea Milk Smoothie
  • 2 eggs
  • 1/4 cup erythritol
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, mix almond flour, erythritol, and baking soda.
  3. 3. In another bowl, whisk eggs and Keto-Friendly Blackberry Pea Milk Smoothie, then combine with dry ingredients and mix well.
  4. 4. Pour batter into muffin tins and bake for 20-25 minutes.

Blackberry Pea Milk Smoothie Parfait

Layered parfait with creamy blackberry pea milk smoothie, granola, and fresh berries for a delightful and healthy treat.

Ingredients
  • 1 cup Keto-Friendly Blackberry Pea Milk Smoothie
  • 1/2 cup low-carb granola
  • 1/2 cup fresh berries (blueberries, raspberries)
Instructions
  1. 1. In a glass, layer Keto-Friendly Blackberry Pea Milk Smoothie, granola, and fresh berries.
  2. 2. Repeat layers until glass is full.
  3. 3. Serve immediately for a refreshing snack.

Frequently Asked Questions (FAQ)

Is this smoothie suitable for a ketogenic diet?

Yes, it is low in carbohydrates and high in healthy fats.

Can I use frozen blackberries?

Absolutely! Frozen blackberries work well and can make your smoothie even creamier.

How can I make it sweeter?

You can add a keto-friendly sweetener like stevia or erythritol.

What are the health benefits of pea milk?

Pea milk is high in protein and low in allergens, making it a great dairy alternative.

Can I add other ingredients?

Yes, you can add spinach or avocado for extra nutrients.

How long can I store the smoothie?

It's best consumed fresh, but you can store it in the fridge for up to 24 hours.

Is it high in fiber?

Yes, this smoothie contains a good amount of fiber from blackberries.

Can I use other types of milk?

Yes, you can substitute with almond milk or coconut milk if preferred.

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Comparisons
Keto-Friendly Blackberry Pea Milk Smoothie vs Antioxidant Acai Almond Coconut Milk Smoothie Keto-Friendly Blackberry Pea Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Keto-Friendly Blackberry Pea Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie
Nutrients
Protein in Keto-Friendly Blackberry Pea Milk Smoothie Calories in Keto-Friendly Blackberry Pea Milk Smoothie Vitamin-c in Keto-Friendly Blackberry Pea Milk Smoothie Magnesium in Keto-Friendly Blackberry Pea Milk Smoothie
Featured Guides
Health Benefits of Keto-Friendly Blackberry Pea Milk Smoothie Healthy Recipes with Keto-Friendly Blackberry Pea Milk Smoothie
Rankings
Smoothies high in vitamin-c Smoothies high in fiber Smoothies low in carbohidratos Smoothies low in índice glucémico