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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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| Meal Replacement Brand | Macros (Fat/Pro/Net Carbs) | Calories per serving | Need Added Ingredients? | Cost Per serving size |
| HLTH Code | 12/27/61 | 400 | No | $3.99 |
| Keto Chow Shake | 44/28/4 | 530 | Yes | $3.33 |
| Proganics | 65/22/13 | 266 | No | $5.36 |
| OWYN | 7/35/7 | 230 | No | $3.92 (per bottle) |
| Sated Keto Shake | 34/18/1.5 | 400 | Yes | $2.40 |
| Slimfast Keto Shake | 15/5/8 | 190 | No | $1.50 |
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.
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.
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 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 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.
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 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 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.
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:
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.
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:
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 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 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 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 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?
I highly recommend adding psyllium husk fiber to your diet if you are getting less than 30g of fiber per day.
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 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.
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.
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.
Our team compared keto meal shakes based on the following standards:
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.
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.
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.
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.
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.
