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Our Top Picks for the Best Keto-Friendly Meal Replacement Shakes (2023)
Updated on March 7, 2023
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Meal Replacements
Our Top Picks for the Best Keto-Friendly Meal Replacement Shakes (2023)

Our verdict: My top keto shake for 2023 is Keto Chow. Sated comes in a close 2nd place.

Keto Chow really has the best flavors in my opinion, and one serving size is 22 oz which really helps keep me full and reduces my cravings. It’s also pretty affordable and the texture is great.

Remember, your favorite keto shakes will depend on what flavors you prefer and the type of nutrition you are looking for. But Keto Chow and Sated ticked almost all the boxes for me, making them worth trying.

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Everything We Recommend

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The Best Keto-Friendly Meal Replacement Shakes Compared

Meal Replacement BrandMacros (Fat/Pro/Net Carbs)Calories per servingNeed Added Ingredients?Cost Per serving size
HLTH Code12/27/61400No$3.99
Keto Chow Shake44/28/4530Yes$3.33
OWYN7/35/7230No$3.92 (per bottle)
Sated Keto Shake34/18/1.5400Yes$2.40
Slimfast Keto Shake15/5/8190No$1.50

Why Replace Meals With Keto Meal Replacement Shakes?

Keto diets can be difficult to begin as there are so many restrictions and changes to get used to—especially if you’re already pretty busy day-to-day.

Keto meal replacement shakes are meant to provide you with all the nutrients you need per meal in one convenient package. They strictly conform to your diet and take out the guesswork involved in having to figure out your meals for the day.

Many of them you can bring with you so, even if you’re stuck at the office or out for the day, you don’t need to worry about where to find a keto-friendly meal. Just take it with you in your favorite tumbler and you’re set.

Best Keto Meal Replacement Shakes

Keto Chow

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Keto Chow is one of the best options for keto meal replacement shakes I’ve found so far. The only negatives are the price and the fact that you have to add your own fats.


  • Delicious flavors (plus there are over 25 of them)
  • Subscription discount
  • Sweeter flavors help when overcoming sugar cravings


  • You have to add your own fat
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Keto Chow is one of the best options for keto meal replacement shakes I’ve found so far. The only negatives are the price and the fact that you have to add your own fats.

The flavors are great (especially salted caramel and snickerdoodle). Their keto products are thick, filling, and have the highest volume out of any keto shake I’ve encountered so far. It’s a complete meal replacement solution with all the ingredients your body needs to stay healthy.

Sated Keto Shake

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  • Came with a kit that had oil and a shaker
  • Subscription discount
  • Great flavors


  • Wasn’t always so “sated” (I observed that I was still hungry after)
  • Contains artificial sweeteners
  • You have to add your own fat

Sated is another great keto meal option with a lot of protein and is low carb. Like Keto Chow and almost all keto shakes, you have to add fat to get your keto macros. 

The main protein source is a whey protein isolate. These shakes have great flavor and low net carbs per serving. Check it out here if you don’t mind adding cream, oil, or butter to your keto meal replacement shakes. 

SlimFast Keto Shakes

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  • Pretty filling
  • Relatively affordable
  • Low calories


  • Not the best-tasting
  • More carbs compared to the others

SlimFast brand keto shakes come in both the ready-to-drink and powdered forms.

I could see myself drinking maybe one or two per day.

The problem is that the carbs per serving are pretty high, and the calories per serving are low. Doing a full keto shakes diet with these products would basically be impossible, and there are a lot of processed ingredients in it.

HLTH Code Keto Shakes

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  • Very tasty
  • Doesn’t have an oily aftertaste
  • No artificial ingredients or additives


  • Only two flavors
  • Shakes are a little thin

What I really enjoyed about HLTH Code was the texture. Despite its thinness, it didn’t have that oily or buttery feel that a lot of keto shakes tend to have.

I do wish there were more flavors, however. HLTH Code has been around a while and still having only two flavors may discourage people from trying them out. Don’t get me wrong, though—both the chocolate and vanilla are delicious. Variety would be nice, though.

You also get lots of protein in one shake—27 g of it. If you’re looking for a protein and keto shake in one, this may just get the job done.

Proganics Keto Shakes

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  • No major allergens
  • All organic ingredients


  • Pretty pricy
  • Only two flavors

Proganics is a fantastic option for anyone looking for a shake with all-natural ingredients. There aren’t any added sugars, additives, or controversial ingredients in it either.

However, the mouth feel of the vanilla shake could be improved. It did have that oily feel that a lot of keto shakes tend to have.

What’s great about Proganics is that the shake is free of any major allergens, making it a good option for people who may be allergic to certain ingredients but still want to foray into keto.

Overall, it’s a great source of protein if you’re not too picky about flavor variety.

OWYN Pro High Elite Protein

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  • 100% plant-based and vegan
  • Pretty smooth compared to others


  • Only three flavors
  • Bottles may not be the easiest in terms of storage

OWYN isn’t technically marketed as a keto meal replacement shake, but as a protein shake that’s keto-friendly instead.

Because it’s so filling, however, a lot of people do use it as a keto meal replacement. 

If you’re not a fan of uber-thick shakes, however, this may not be for you. While it was smooth for the most part, the consistency is very thick—thicker than I’m used to. But if that doesn’t bother you, it’s a pretty tasty shake.

It’s a great choice for athletes who want a lot of protein to build and recover muscle and still want to stick to a keto diet.

The Keto Shake Meal Replacement Diet Plan

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Many of you are probably here because you’re wondering if you can get insane weight loss results quickly by drinking only meal replacement shakes.

I completed almost two months drinking nothing but keto shakes to lose 15 lbs, finish off my weight loss, and achieve the body I’ve always wanted. But it wasn’t easy.

To avoid catastrophic results, there are a few things you need to keep in mind when it comes to attempting a keto meal replacement diet:

  • Getting enough calories - fats and keto protein (at least 60g)
  • Essential ingredients like electrolytes, fiber, vitamins, and minerals
  • Meal timing - What does your day look like?
  • How many calories you need - AT LEAST 1200 for women, 1500 for men

You have to do the math to make sure your net carbs are lower than 20-30g per day, that you get enough protein, and that your daily intake of calories from fat is higher than what you get from protein.

There are diets like protein-sparing fasts that are effective but they are challenging to maintain. Our goal here is to keep you healthy AND happy.

Here’s what I did:


12 PM: I have my first shake of the day. I generally made one serving so that it worked out to 400 calories. With these keto shakes, I also take a heaping scoop of keto electrolytes. It also helped to add extra powdered psyllium husk to keep me full longer.

4 PM: Another shake. During the day, I drink a lot of extra water or tea.

8 PM: I have a double shake. That’s about 800 calories. I added extra salt to this one to keep the keto flu away and allow me to sleep better in a few hours.

So as you can see, in total, this worked out to about 1600 calories of keto shakes. I also follow another diet template called intermittent fasting (IF), so you don’t have to stick strictly to these times if you’re not on IF.

If you haven’t heard of IF, it’s when you try to consume all your calories within an eight-hour period. I never tried my keto shakes diet with OMAD—One Meal a Day. The problem is that drinking four keto shakes in one sitting is almost impossible because of the amount of liquid.

Here are the things I think you need for your body to make a keto shakes diet successful:

  • High-quality keto shakes with a lot of volume, like Keto Chow
  • Keto electrolytes and salt. I used at least one scoop of electrolytes and 1g of extra salt spread out between the shakes. You need to get more salt than you think!
  • A fiber supplement like Metamucil. Be careful, sometimes they have sugar!
  • A meal schedule

What Can I Add to My Keto Meal Replacement Shakes?

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Almond Milk

Almond milk CAN be a decent addition to your shake and contributes some protein and fat. But you have to worry about the net carbs. In fact, most brands have added sugar. Go for the “sugar-free” versions of almond milk.

Heavy Cream

Heavy Cream is a cheap, easy, and tasty way to keep your macronutrient ratio in line. Almost all the meals I have on a keto diet have used heavy cream.

It’s full of fat (especially saturated fat, which is great for a keto diet). For myself, my problem was generally that I was taking in too much protein in my diet and needed more fat content.

If you are on a budget, you can easily make your own meal replacement shake by mixing protein powders and heavy cream.

Coconut Milk

Coconut milk is full of electrolytes, vitamins, and minerals—plus it tastes delicious.

The problem is that it just has too much sugar to be something I would use in my diet on a daily basis. If you’re an athlete burning many carbs, you may be able to fit it in.

But be very careful! It may knock you out of ketosis.

Coconut Oil

Coconut oil is a great oil to add to your meals. You can cook with it or simply add coconut oil or coconut oil powder to your keto meal replacement shakes to get more fat content per serving.

What’s so great about coconut oil? Well, it’s full of MCT oils per serving and has saturated fat (Remember, saturated fat is a good thing on ketogenic diets!).

Collagen Protein

Collagen powder is a great additive for healthy skin, especially if you don’t eat a lot of meat. I took a scoop of Collagen Peptides daily during my dramatic weight loss to help reduce stretch marks and loose skin.

Some people debate the usefulness of adding this, but I say collagen powder can’t hurt, especially for getting more protein into your keto macros.


Fiber is part of my holy trinity for keto additives: fiber, electrolytes, and vitamins.

What is fiber good for?

  • Eliminating toxic waste from your body through your digestive system
  • Regulating your hunger levels/keeping you fuller longer
  • Reducing heart plaque
  • Keeping your bowel movements regular in the early stages of keto
  • Fostering the growth of healthy gut bacteria

I highly recommend adding psyllium husk fiber to your diet if you are getting less than 30g of fiber per day.

MCT Oil and MCT Oil Powder

MCTs and MCT oil powder are for running efficiently on keto. Contrary to popular belief, they are not needed for ketosis—especially for the average human in ketosis.

There is evidence that it helps with appetite and energy, but I would say, from my own experience, getting your calories from real, filling food is the better option than MCTs.

If you’re a keto athlete, you can use MCT oil and raspberry ketone products to give you a boost before, during, or after a workout.

Protein Powders

Protein powder is essential if you aren’t getting enough protein in your diet. If you exercise, it’s also great for muscle repair after your workouts.

What is a keto protein powder? It’s just a protein supplement with little or no carbohydrates per serving. But beware because many protein powder products have added sugar or carbs for taste. Not paying attention to the label could quickly turn your keto shake into a diet ruiner.

Types of Protein Powders:

  • Whey protein — Standard protein derived from milk
  • Grass-fed whey protein — Protein extracted from grass-fed cows has slightly better ratios of macronutrients/micronutrients. Some people consider grass-fed whey to be healthier.
  • Pea protein — A vegan protein source. Some people don’t like the taste.
  • Brown rice protein — Common vegan protein source

Sunflower Oil

Sunflower oil is a good way to get more fat in your shakes—but it doesn’t taste quite as good as heavy cream or coconut oil.

Final Thoughts

Doing a diet like this will be incredibly difficult at first.

I was very hungry the first week. I recommend that you ease into it with one shake per day to avoid stomach problems. My opinion is that this isn’t the best diet long-term, but I’ve been in your shoes before. You want it now. Take things slow and achieve your dream body with sustainable, gradual changes.

How We Picked The Best Keto Meal Replacement Shakes

Our team compared keto meal shakes based on the following standards:

  1. The ingredients used in the shakes and their potential health benefits
  2. The taste and flavor of the shakes, as well as the availability of different flavor options
  3. The nutrient content of the shakes, including the amount of protein, fat, and carbohydrates
  4. The convenience of the shakes, including the ease of preparation and portability
  5. The price of the shakes and their value for money
  6. The reputation and trustworthiness of the brand, including customer reviews and ratings
  7. The availability of the shakes, including the ability to purchase them online or in stores
  8. The customer service and support provided by the brand, including the availability of information and resources for those following a keto diet
  9. The transparency and openness of the brand, including the availability of information about the sourcing and manufacturing of the shakes
  10. The compatibility of the shakes with individual dietary restrictions and allergies


Are meal replacement shakes good for keto?

Of course! It all depends on which shake and how many carbs it has, though. Some keto meal shake ingredients are better than others for ketosis. See here to return to the section on it. Meal replacement powder is an easy way to get all the macros you need for ketosis.

What is the best keto shake for weight loss? 

A good keto shake is one that keeps you full. For this purpose, I’ve found that Keto Chow is the best one I’ve tried to date. They also have really good flavors. 

How can I speed up weight loss on keto?

The only way you can increase weight loss on keto is to eat less or do intermittent fasting. At the end of the day, the keto shake you choose only helps you get the macros you need. You have to reduce your calories and eat less frequently to lose weight faster.

Can you drink protein shakes while on a keto diet?

Yes, you can! But be careful; many of them have sneaky carbs. You also want to consume way more fat than protein when it comes to net calories per serving. 

Are SlimFast Keto Shakes really Keto?

Yes! But you have to watch the number of carbs you are ingesting per serving for ketosis. The net carbs in SlimFast keto shake products are pretty high, despite being high in fat. 
They are “low carb” but if you have more than four shakes a day, that is 20+ carbs. The ingredients are also pretty processed. They are convenient, though, being one of the only products that are ready-to-drink for ketosis diets.

Updated on March 7, 2023
Adam Andrewjeski
Adam Andrewjeski
Content Contributor
’m Adam Andrewjeski, a self-improvement and health-obsessed writer from Las Vegas. I love experimenting with new supplements, diets, exercises, and personal development. I’ve been interested in health and fitness trends ever since I started working out 15 years ago and went to UC Berkeley for Chemical Biology. Last year I decided to go on a journey to lose weight, get fit, and become the best version of myself.
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