Over the years, I've successfully guided clients through their keto journey, witnessing transformative results and understanding the nuances of their experiences.
I say successfully because not all who attempt the transition from a regular diet to keto make it to the other side.
I get it, one of the main difficulties I personally had was finding the right supplements that wouldn't mess up my ketosis.
And the whole experience got even more trying when I set out to find the right ketosis shake. Almost all my usual go-to keto shakes and meal replacements were chock-full carbs, a huge no-no.
So, our team spent about three months working with dietitians to find some low-carb products suited for a ketogenic diet. Here's our verdict.
The Best Meal Replacement Shake For Ketosis
- Best Overall Keto Meal Replacement Shake: Ample K Keto Shake
- Cheapest Meal Replacement Shake for Keto: Left Coast Performance
- Best Collagen Meal Replacement Shake for Keto: Perfect Keto Collagen Peptides
- Best Tasting Meal Replacement Shake for Keto: Ketologie Collagen Keto Shake
- Best Nutrient-Rich Meal Replacement Shake for Keto: Keto Science Ketogenic Shake
- Best Protein-Rich Meal Replacement Shake for Keto: Keto Chow Keto Meal Replacement
Our Top Keto Meal Replacement Shakes (April 2024)
1 - Ample K Keto Shake (Best Overall)
Of all the products we tested, Ample K Keto came out on top for the whole team. We didn’t even have to debate it like we normally do.
With 70% of the content provided as healthy fats, Ample K seems to do two things pretty well.
Firstly, the choice of fats has been shown to have an impact on hormones that signal that you’re full [1].
Secondly, the same fats may also support your ketogenic diet by providing the fuel source to produce more ketones.
The only thing I’m missing in Ample K is some minerals and vitamins that you usually would get from meals.
- Calories : 200
- Carbs : 7g net 2g
- Protein : 6g
- Fat : 17g
Pros and Cons
Pros
- 70% of calories are sourced from healthy fats
- Good source of fiber and prebiotics to aid digestion
- Ample K contains MCTs from coconut oil to boost ketosis
- Positive reviews about the chocolate vanilla flavors
Cons
- Could be improved with more vitamins and minerals
2 - Perfect Keto Collagen Peptides Protein Powder (Best Collagen)
Perfect Keto produces a range of keto diet supplements, and this keto meal replacement has been designed to focus on collagen.
Multiple studies, including one I came across in the Journal of Arthritis, highlight the benefits of bovine collagen protein shakes on joint health. After incorporating it into my routine, I noticed reduced joint discomfort post-workouts [2].
This isn’t just important for the elderly, but also performance athletes whose joints often come under a lot of pressure, based on first hand experience.
Perfect Keto also provides one of the lowest carbs per serving at just 2 grams.
The only thing I would highlight is that this keto shake product would probably only be suitable for breakfast or as a snack replacement.
- Calories : 80
- Carbs : 2g
- Protein : 10g
- Fat : 3g
Pros and Cons
Pros
- Low net carbs and fat to gain some focused protein boosts
- Claims to use collagen from cows to improve joint health
- It has some added MCT oil to increase ketone levels
Cons
- Small volume may not be suitable for main meal replacements
3 - Left Coast Keto Meal Replacement Shake (Cheapest Option)
Left Coast's keto meal replacement resonated with me, not just as a product, but for its dedication to delivering essential fats thanks to a whopping 20 grams per serving, aligning perfectly with keto needs.
We also noticed that a lot of people positively reviewed it for the added MCTs. This could help with the early stages of the keto flu, where energy levels might still be pretty low [3].
I only wish this product would have some more flavor options as I tend to get bored with the same flavors all the time.
- Calories : 250
- Carbs : 10g net 4g
- Protein : 14g
- Fat : 20g
Pros and Cons
Pros
- Low volume of net carbs thanks to a decent dose of fiber
- Coconut oil and MCT powder to support the state of ketosis
- A good amount of fat and protein for a morning energy boost
Cons
- Limited flavor options to choose from
4 - Ketologie Collagen Keto Shake (Best Tasting)
Ketologie is another keto meal shake that focuses on collagen protein, but what we like about this is the 300 calories per serving. This should make it suitable for a lunch replacement.
It also has a high fat dose per serving, which should help in the early stages of the ketogenic diet.
We should also note that the Ketologie flavor options are great, and salted caramel mixed with almond milk seemed to be a favorite here at the office.
The only thing I would like to see improved with Ketologie is a larger amount of MCT oil.
- Calories : 300
- Carbs : 14g net 7g
- Protein : 14g
- Fat : 25g
Pros and Cons
Pros
- High dose of fat for extra ketone production first thing in the morning
- Free of lactose, gluten, and soy for less risk of allergic reactions
- Many positive comments about the flavors and texture
Cons
- A stronger dose of MCT oil would be helpful with the keto flu
5 - Keto Science Ketogenic Shake (Best Nutrient-Rich)
Having delved deep into various low-carb products, Keto Science's meal replacement truly sets a benchmark with its minimal 2 grams of carbs per serving, showing its commitment to genuine keto principles.
This keto shake is almost completely devoid of fiber because some studies suggest fibers may not be as important for digestive health as other nutrients are [4].
The other great thing about the content label is that you’ll also get some important micronutrients that normal meals would otherwise be providing.
Some people have reported that they need to use a blender to get a really smooth keto shake.
- Calories : 224
- Carbs : 3g net 2g
- Protein : 8g
- Fat : 20g
Pros and Cons
Pros
- One of the few really low carb options
- Contains a good selection of vitamins and minerals
- High dose of fat, including MCTs to make you feel full
Cons
- You may want to blend this for a smoother texture
6 - Keto Chow Keto Meal Replacement Shake (Best Protein-Rich)
This keto meal shake is probably most suitable for those of you who need a boost in keto protein rather than fat.
With 27 grams of protein per serving, that should be enough to be suitable as a post-workout recovery shake.
My nutritionist also pointed out that this is one of the keto shakes with the potentially best support for bone health due to vitamin D and calcium [5].
The main reason I don’t order this more often is the lack of flavors, but hopefully, that will change sometime.
- Calories : 133
- Carbs : 8.5g net 2g
- Protein : 27g
- Fat : 1g
Pros and Cons
Pros
- Low in fat but high in protein to support athletes
- A good dose of vitamin D and calcium for healthy bones
- Positive reviews that it mixes easily and has a smooth texture
Cons
- Could use some more variety in terms of flavor
7 - Top-Notch Nutrition Super Collagen Protein Powder
This product is regarded as one of the best keto meal replacements out there because it contains grass-fed butter and just 1 gram of carbs per serving. I repeat - just 1 gram of carbs per serving.
This keto meal shake also makes it a bit easier to keep track of your carb and fiber intake.
With a balanced amount of high fat and protein, it seems to be particularly favored by people who are looking to lose weight.
One thing I was surprised to see is how many people seem to mix the vanilla flavor with coffee as a morning snack to get those early energy kicks.
However, considering that the macronutrient count is quite low, I would say this keto shake is more suitable as a snack replacement.
- Calories : 95
- Carbs : 1g
- Protein : 10g
- Fat : 6g
Pros and Cons
Pros
- Contains fat from grass-fed butter for an energy boost
- Seems to be surprisingly delicious in coffee
- Added MCT oil from coconuts to support ketosis
Cons
- Might only be suitable as a snack replacement
8 - Dr. Berg’s Meal Replacement Shake (Best Vegan)
This product is the most popular among meal replacement shake among vegans.
Now, I know there are probably not that many vegan people on a strict ketogenic diet, but there are still quite a few ketoers who like to limit their intake of animal products.
It’s also one of the few keto shakes that provide a significant dose of BCAAs, which could help with strength and endurance [6].
We found the taste of the chocolate flavor to be natural and delicious without being too sweet.
The one thing this keto shake is missing, though, is some added vitamins for better immunity.
- Calories : 105
- Carbs : 9g net 3g
- Protein : 11g
- Fat : 3g
Pros and Cons
Pros
- Vegan suitable option with only plant-based ingredients
- Provides BCAAs for better strength and endurance
- Seems to have one of the most natural chocolate flavors available
Cons
- Doesn’t contain any added vitamins
9 - KetoLogic Keto Meal Replacement Shake
The KetoLogic Keto meal replacement is another high fat shake that has enough macros to replace certain smaller meals like light lunch.
Your state of ketosis is also supported by a great selection of minerals and vitamins that you would otherwise get from normal meals.
The natural taste and texture are achieved without adding any artificial sweeteners or flavors, which should make it a nice snack, based on my own experience.
- Calories : 250
- Carbs : 11g net 3.5g
- Protein : 10g
- Fat : 19g
Pros and Cons
Pros
- Wide range of added vitamins and minerals
- Uses no artificial sweeteners or flavors
- Mixes easily into a smooth taste from a regular shaker
Cons
- An unflavored option would be helpful for mixing with green smoothies
10 - Ketond Ketogenic Protein Powder
This is the final product from our best keto meal replacement list.
Coming from the house of Ketond, we have seen quite a few people use this powder designed to help lose weight.
This is probably due to the combination of fat and protein, which are digested more slowly and would make you feel full for longer. It seems to be a great way to avoid snacking.
While I do like the taste, I did find that you probably need more than a shaker to get the right texture.
- Calories : 200
- Carbs : 3g net 1g
- Protein : 11g
- Fat : 16g
Pros and Cons
Pros
- Specifically formulated for weight loss by making you feel full
- Suitable to replace a breakfast or a light lunch
- Quite a natural chocolate taste
Cons
- Some reviews say that it doesn’t mix that easily
How We Picked the Best Keto Meal Replacement Shakes
In our comprehensive search for the best keto meal replacement shakes, we focused on several key factors to ensure our recommendations were based on quality, nutritional value, and compatibility with the ketogenic diet.
Carb and Fat Content
We prioritized shakes with low net carb content and high healthy fat content, essential for maintaining ketosis. Our focus was on products that provided sufficient energy while minimizing carbs.
Ingredients
We looked for shakes with natural, keto-friendly ingredients, avoiding those with artificial additives or sugars that could disrupt ketosis.
Price per Serving
We evaluated the cost-effectiveness of each shake, considering the price per serving. Our goal was to identify products that offered the best value for money without compromising on nutritional quality.
Flavor and Taste
We tested different flavors, assessing their palatability and how well they were received by our keto-focused clients.
Third-Party Testing
We checked for third-party testing to verify the claims made by each product. This step was crucial to ensure the reliability and safety of the shakes.
Buyer’s Guide for the Best Meal Replacement Shake for Ketosis
When it came to researching ketosis shakes, we set out with a list of things that we wanted to focus on. We came up with a total of 10 important aspects, which go well beyond examining the main ingredients.
1 - Pay Attention To The Types Of Fat
Whether you’re in the early transition stages of the keto diet, or you’re in full ketosis, it’s important to focus on the types of fats you consume to better support your energy levels. The healthier the fat content is on the ingredients list, the better you’ll be able to maintain steady ketosis.
One of the most commonly used foodstuffs is coconut oil, which has the added bonus of being a good source of MCT. And research has shown this to be one of the easier ways to raise ketone levels [7].
2 - Total Vs. Net Carbohydrates
The keto diet is all about limiting the number of carbs per serving. However, looking at the total number of carbohydrates is not all there is to it.
You also need to deduct any dietary fiber, as this isn't something that's actually digested and absorbed. Instead, look for the net carbs per serving on a keto meal replacement label. You could also work this out yourself by subtracting the amount of fiber from the total carb number.
Oh, and also be careful what you mix the shakes with. If you grab normal dairy milk, that could start messing up your carbohydrates and directly impact your ketosis.
The key difference between total carbs and net carbs is that total carbs include all the different types of carb in a food or meal. These include starches, dietary fiber, and sugars.
- Kathy Warwick, Registered Dietitian
3 - Watch Out For Hidden Ingredients
The obvious things to look out for are ingredients like sugar that could wreak havoc to your keto diet and disrupt weight loss in general. However, if you’re looking for low carb content on the label, then you should be OK.
What would be more concerning is the heavy use of artificial flavors and sweeteners. There have been a few interesting studies that have linked these types of ingredients to weight gain [8].
This is something you should always look out for on all supplements, including pre-workouts and whey protein. Now that I think about it, especially whey protein.
4 - Correct Calories For Your Health Goals
For the most part, people use ketogenic meal replacements to help them reduce their calorie intake. But these nutrition products could also be used for bulking phases where you might want to gain some muscle mass.
What you’ll need to look at closely is the calories per serving. For small snacks, this should be kept to about 100 calories, and often your standard keto protein shakes mixed with water would be enough.
For a full breakfast or a light lunch, you may want to get a keto shake that contains 200 or more calories.
Other meal replacement shakes we’ve reviewed:
- Best Meal Replacement Shakes For Diabetics
- Best Meal Replacement Shakes
- Best Dairy-Free Meal Replacement Shakes
5 - Vitamins And Minerals
One thing a few of my clients got wrong is focusing on carbohydrates and ignoring the number of vitamins and minerals usually found in their meal replacement shakes.
While carb count per day is the most important for the keto diet, when you’re replacing meals, you have to make sure you don’t end up deficient in micronutrients.
You also might want to consider taking some multivitamin supplements as well, even though I personally always insist on getting as many nutrients as you can directly from your meals.
6 - Flavored Vs. Unflavored
I’ve always recommended supplements to clients that are also available as an unflavored option as much as is possible. Not that I don’t like a keto shake that has a nice flavor. But it’s more to do with the flexibility to mix in with smoothies.
You only need to taste a green seaweed smoothie and chocolate vanilla or salted caramel flavor once to understand that’s not a great combination. So, if you plan to mix your keto meal replacement shakes with other foods, then aim for something available as unflavored. And that brings up the next topic.
7 - Suitability For Mixing With Other Food
Normally, you’ll be aiming to use meal replacements instead of other food. However, as I mentioned above, sometimes it’s helpful for athletes in a bulking phase.
Personally, I tend to boost my calorie intake with mass gainers or by drinking an extra protein shake or two. But meal replacements might give you more flexibility for your meal plans.
Here’s a rule of thumb if you plan on doing this right. By adding water to the meal replacement and it mixes with ease, then it should work well when mixed with a smoothie or even a salad.
8 - Compare Nutrients Based On Servings
This is actually a two-part tip along with the next one. In order to compare the different keto meal replacement products on the market, you first have to look at the nutrients on a per serving basis.
That’s why we have included the total nutritional info for each product above. With this information, you’ll be able to tell how large a serving is and how much each serving costs based on nutrients.
It’s the only right way to truly compare the products as just looking at the weight of each product will tell you little about how much total nutritional value you would get.
9 - Cost Per Serving
Now that you understand how to evaluate the content of each product, it’s time to compare it on cost. Each meal replacement will indicate how many servings are included. All you need to do is divide the cost by the number of servings. And this is where the nutrients per serving become important.
You might have one keto diet meal replacement that only costs $1 per serving, but it might not provide enough nutrition for your body to actually see it as a filling meal. You now need to pay close attention to all the macros it contains and then compare different options.
10 - Consider Investing In Organic Shakes
Organic meal replacement shake products are hard to find, but when they are available, I would suggest trying them out. It’s not that they taste better, or mix easy with water. It’s not even down to being more nutritious.
Instead, it’s mainly down to avoiding traces of pesticides, antibiotics, or hormones. In concentrated powder supplements, these could be a lot less healthy, as some studies have shown [9].
We recommend: Huel Vegan Meal Replacement Shake Review
When you choose organically-grown products, you’re guaranteed they were not grown with chlorpyrifos or the roughly 900 synthetic pesticides allowed in non organic agriculture.
- Kendra Klein, Senior Staff Scientist at Friends of the Earth
11 - What to Look for in Keto Meal Replacements
When choosing keto meal replacements, focus on ingredient transparency. Avoid products with artificial additives.
The protein source is crucial, so look for quality whey or collagen. The fats should come from trusted sources, like MCT oil. A good shake should taste pleasant without a chalky texture. And if it's a meal replacement, ensure it has enough calories to keep you full.
FAQs
Can You Take Meal Replacement Shakes On Keto?
Yes, you can take ketogenic meal replacement shakes on keto. It’s actually one of the often recommended ways to reduce the effects of the keto flu during the transition phase.
Are Keto Shakes Good for Weight Loss?
Yes, keto shakes are good for weight loss, as long as you get the right macro ingredients in the servings. The goal should be an overall negative calorie balance in order for your body to end up burning more fat.
However, it's only one of the many components necessary to lose weight healthily. You still need to be consistent with your exercise routine to reap the most out of its benefits.
Are SlimFast Keto Meal Replacement Shakes Really Keto?
Yes, SlimFast keto meal replacement shakes are really keto-friendly. The ingredients mainly target healthy fat and no sugar in each serving. However, there are some better products available that may provide more MCT oil.
Our Verdict on the Best Keto Meal Replacement Shake
Of all the products we tested out with clients on the keto diet, Ample K just kept coming up as the best keto shake. Among our list of keto meal replacement shakes, Ample K stands out with a good healthy fat and low carb content.
And with 200 calories per serving, this meal replacement keto shake should be good enough to replace your normal breakfast.
Not only that, but Ample K also seemed to help many folks to avoid snacking as they seemed to feel full for longer.
Order yours today, and once you have had a few of our recommended best keto meal replacement shakes, then report back to us how it supports your ketosis.
Our #1 Recommendation
Ample K Keto Shake (Best Overall)
- 70% of calories are sourced from healthy fats
- Good source of fiber and prebiotics to aid digestion
- Ample K contains MCTs from coconut oil to boost ketosis
- Positive reviews about the chocolate vanilla flavors
- Get the BEST PRICE until the end of April
- Could be improved with more vitamins and minerals
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