Servings: 1 Prep: 3 min Cook: 0 min Total: 3 min
At the core of my thinking is the idea that I should present a seemingly infinite variety of options for people. I’m always pushing to offer new things, while also offering old favorites, updated for a low-carb lifestyle. As of this recipe, I’ve been doing this for about 9 1/2 months and have right around 300 recipes. Interestingly, I have VERY few beverage options! Perhaps that’s because I’m a water person. Coffee in the morning … water for the rest of the day. I’ve just never felt strongly drawn to other beverages. A little pick-me-up in the morning, then … stay hydrated.
That’s no excuse not to push the beverage section of my website!
Additionally, if you give me a chocolate shake … I’magunna drink it! I’m sort of a puzzle. I won’t outright say I have a sweet tooth. My teeth are more of the salty variety, but … I do love a good sweet taste! I also love chocolate, I love cold foods and I love whipped cream. I suspect I’m not alone on this one, either! It seemed silly to not offer a chocolate shake on my website, especially seeing as it’s so easy!
A Few Thoughts: A really good shake is usually made with ice cream. If you have access to a good sugar-free ice cream … go for it! It’s ice cream, cream, sweetener, cocoa powder and/or sugar-free chocolate syrup, in a blender. Just be sure to read the label. Sugar-free doesn’t always equal “low-carb”. For the most part, processed foods, even the sugar-free/low-carb products, are often full of “sugar under another name”, stabilizing ingredients and fillers that may cause a stall for some. As an example, here’s vanilla ice cream from a brand called “Clemmy’s”. It’s an “all natural” ice cream, with all kinds of branding touting how ridiculously awesome, healthy and special it is. If I didn’t know any better, I’d buy it! However, reading the label shows the first ingredient to be maltitol, which is basically sugar (as far as the blood is concerned) under another name, plus it’ll give you intestinal distress, something fierce! Maltodextrin is also another sugar (they list it as a fiber, but it’s got an impact on blood sugars). There’s also Xylitol, which many diabetics claim has no effect on their blood sugars, but many others say it does. I remain skeptical of it, plus it’s poisonous to dogs. Anywhoo … this “at a glance” awesome ice cream product is … SHENANIGANS!
On the flip side is one I pick up at Whole Foods, from time to time. SO Delicious makes a KILLER (non-dairy) ice cream product, just as good as any full sugar-full cream ice cream I’ve ever had. Here’s a link to their vanilla ice cream nutrition facts. Here they’re using chicory root (inulin, probably), erythritol and monk fruit extract as their bulking and sweetening synergy blend. HUZZAH!! We have a winner!
In this case of this particular shake recipe, I’ve kept it simple, so it’s within reach of anything that’s got a quality sugar equivalent sitting around.
Another Note: The chocolate dribble was actually a sugar-free Hershey’s Chocolate syrup, which my mother gave me. She was really happy that she’d found an erythritol based syrup. As was I! I’ve seen it in grocery stores, so I think it’s easily found. I tried it and it was delicious, too! (if you REALLY focus on it, yes … you can tell it’s not the real thing, but it’s still pretty yum) It’s not a PERFECT product, in that they use some Sucralose and Ace K in their sweetening synergy blend, but it’s mostly erythritol and probably totally fine to enjoy every once in a while. Quick, easy and tasty!
Ingredients
- 1 cup ice cubes
- 3/4 cup cream heavy whipping
- 2 tbsp 'Swerve' or other sugar replacement
- 1 tbsp unsweetened cocoa powder
- 1/2 tsp vanilla extract
- 1 dash salt
Instructions
- Blend until smooth. Top with whipped cream and sugar-free chocolate syrup, if desired. Enjoy!
- Notes: To give a fuller flavor, you can freeze almond milk or coconut milk into ice cube trays and use this. Can also use almond milk/coconut milk instead of cream, for a non-dairy chocolate shake!
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* Learn More: More about this recipe and nutrition …
I’m still a bit confused about the swerve? It say 5 carbs?? Can I really use it? Other low carb people iv’e asked are not convinced.
Hi Robin, it’s my opinion (a relatively strong one, in fact) that Swerve is zero carbs. The label states that it’s 5 carbs per teaspoon, but it ALSO states that 5 carbs come from erythritol, which the body doesn’t really absorb. I’d suggest reading a bit about erythritol. It also has components which are treated as fiber in the body. Fiber (also technically a carb) also does not impact blood sugars, which is what this is all about. The real question is … does Swerve impact your blood sugar? My stance is that it does not. That said, there was a woman on Facebook who said that erythritol DOES influence her blood sugars. This is the first time I’d ever heard that. Another woman, also a diabatic, replied back and said that it does not impact her. If you want to get really deep into the details, erythritol does have about 4 impact carbs per full cup. So, there are SOME carbs that do impact blood sugars, but it’s a tiny amount. You’d have to eat a full cup just to feel those 4, but … it is possible. To put things in perspective, a cup of sugar has about 200 "net" carbs, a cup of Splenda has about 24 and a cup of Swerve probably has between 4 and 5 (less than most shellfish, interestingly). For all tends and purposes these are "hidden" carbs, but I’ve managed to lose a great deal of weight by eating erythritol based sweeteners and it has never held me back. In short, Swerve and most other erythritol based sweeteners have virtually no impact on the blood and are totally fine. You can subtract the carbs from your math (as I do in my recipes). Ah, I should also say that I’m a member of the Low Carbing Among Friends cook book authoring team. The entire team deducts erythritol from their recipes. I hope this helps! 🙂
I noticed you have carbs listed for the heavy whipping cream. I know that heavy cream and heavy whipping cream are 2 different products, with heavy cream having the most fat. However, my container says Zero carbs on the heavy cream. Plus, I also have a heavy whipping cream container, and the label says ZERO carbs per Tablespoon. Do some brands have carbs and some don’t?? Mine is ShopRite’s store brand.
Hi Sandi, great question! All cream has carbs. I generally approximate it to about 1/2 carb per tablespoon. It’s actually just a shade less (.44 carbs per tablespoon), or 7 carbs per cup. Labeling laws allow manufacturers to put a "0" on the label, if it’s under 1/2 of a carb, calorie, gram of fat, etc. per serving. This creates a bit of trickery, in that serving sizes suddenly get squashed down enough where "0" becomes a legal number to put on a label. Being that its cream, I doubt anyone is really paying that much attention to it, but the reality is, at .44 carbs per tablespoon, "0" is a legally accurate representation of the carbs. Those that list 1 carb per tablespoon may have slightly higher carbs, clocking in at like .52 carbs per tablespoon. They just round up! In the grand scheme of things, they’re all right around 1/2 gram per tablespoon, no matter what you buy. Some will be slightly more and some slightly less, but there’s no real way to know which is precisely the best, from a carb standpoint. I hope this helps!
DJ, thanks for clearing that up about Swerve – I was going to buy some today and saw the carb numbers and put it back and bought the Stevia instead – which works fine for me but Swerve has a more sugar consistency to use in recipes.. I need a Vanilla shake recipe – hubby is not a fan of chocolate! Imagine that! LOL
Hi Sandy, happy to help! Swerve isn’t perfect, but it’s a better tasting alternative than Stevia, in my opinion, and with roughly the same impact on blood sugars (zero). I suggest picking up a bag! I believe if you write the company, they’ll send you a sample! Good luck!
—Reply posted by tamarah on 10/28/2015
I just ordered a bag on amazon,, around $11.
I had some So Delicious ice cream in my freezer so I whipped myself up a shake! I put cacao nibs in it also for a little chocolate chippy taste. And if you haven’t tried them I also love the So Delicious ice cream bars and sandwiches. They have some carbs but have not ever affected my blood sugar.
So, if you are trying to lose weight and are exercising, how many carbs do you limit yourself to per day?
Suzanne, that’s not an easy question to answer in a comment about chocolate shakes. <a href="http://authoritynutrition.com/how-many-carbs-per-day-to-lose-weight/" target="blank">Click here to read an awesome article</a> that should answer your question.
Kim H in VA, I’m actually a big fan of SO Delicious. They seem to use the best and cleanest ingredients I’ve found in processed frozen treats. It’s hard to find around here, but … when I have, I’ve purchased it. They do good work! 🙂
Excellent! I also added a dash of cinnamon
Nice add, Sonya!
Dj, here is my version of your recipe with a twist. I used coffee ice cubes and upped the vanilla to 1 tsp. And, voila! Very close to the frappe inns I used to buy at a certain restaurant with arches! Thanks for all you do!
Perfect, Denise! For those with the foresight to freeze coffee cubes … that’s a perfect replacement for the old frozen water cubes! For a while, I used to freeze coconut milk cubes and toss them into shakes. I don’t know when or why I fell out of that particular habit, but … it made a great little smoothie! 🙂
For the person looking for a good vanilla shake: ice cubes, unsweetened almond milk, sugar free liquid vanilla offee creamer, and we use sugar free vanilla syrup (Torino or generic coffee house type)…blend! Top with whip cream & cinnamon 😛
Curious why this is 6 carbs when heavy whipping cream is 0…. Haven’t looked at cocoa maybe that has 6 carbs, just wondering!
Hey DJ! Looks nummy. Curious if you blend the ice first, or add ingredients in a specific order. I have heard blender nuts say that this is key.
Also, would you reccomend freezing canned coconut milk, or the refrigerated watered-down sort?
Also, check out nunatural’s new stevia sweetened chocolate syrup – it’s very watery but zero carb, and only two ingredients (no aftertaste)! I use it to flavor things due to its thin-ness, but perhaps some xanthan gum or something could help it out.
Barb: You might be looking at the wrong column? Heavy Whipping cream is 5.25 net carbs
Hi Barb, cream happens to fall right about half a carb per tablespoon. The law states that they must list it if it?s half or more. So ? if a product has .49 carbs per serving, then ? they can just say zero. Truth be told, all cream is about 1/2 carb per tablespoon, regardless of what the label says.
Emma, I?m not a blender nut, by any stretch of the imagination. For all tends and purposes, adding things in a specific order CAN matter, for some applications. Also, the PACE at which you add things can matter. However, for something like this ? I can?t imagine it making much of a difference. Regarding the coconut milk ? I always mean the canned stuff (or homemade), when I?m referring to it. Not the stuff in cartons. I?d make a special note, if I meant the stuff in cartons. I have frozen the canned stuff in ice cube trays and it works quite well! I haven?t tried the chocolate syrup, but I?m a fan on NuNaturals. I may have to check it out. Thanks for the tip! 🙂
Love the shake. Found a way to cut some of the carbs. I used 1/2 cup of unsweetened almond milk and 1/4 cup of heavy whipping cream. To thicken it i added a pinch of xantham gum. Came out great and brought carbs down to around 3!
Felicia … that would work. Clever! 🙂
I have what might seem to be a dumb question but what’s the difference between carbs and net carbs?
Hi Julie … not a dumb question at all! It’s actually incredibly important and one you really need to know and understand. Essentially … not all carbs are equal. Some carbs impact blood sugars and others don’t. Beyond that … some impact blood sugars MORE than others (I suggest reading a bit about the "<a href="https://www.google.com/#q=glycemic+index" target="_blank">glycemic index</a>". Traditionally, a net carb was the total number of carbs, minus fiber. Fiber is a carb, but it doesn’t impact blood sugars. So, if you look at a cup of raw broccoli … it’s got 6 total carbs. However, 2 of those carbs are fiber. So, if you deduct those 2 carbs, you’re left with 4 "net" or "impact" carbs. However … in the last decade or two, the concept seems to have evolved a bit, now allowing people to additionally deduct something called "sugar alcohols", which are sweeteners that resemble both sugar and alcohols at the molecular level, but … really aren’t either, in any traditional sense. There are many of these and they are heavily used in sugar-free foods. These all vary on the glycemic index, with some impacting blood sugars almost as much as regular sugar … and others that have near to "zero" impact on blood sugars. So, typically, I tell people to deduct 50% of the sugar alcohol carbs, as decent overall average. However, within my own website, I always recommend erythritol (a sugar-alcohol) based sweeteners. Erythritol has no impact on blood sugars, so … I deduct 100% of it from my recipes. This means that if you’re using erythritol based sweeteners, it’s essentially a free pass. However … outside my website, or getting mixed up with other sugar alcohols, like sorbitol, maltitol, xylitol, etc, it’s better to just count 50%. I hope this helps and makes sense. <a href="https://www.djfoodie.com/Blog/beid/989295">Here's a blog post</a> I wrote that talks about some of this a bit more in depth. Again, I hope this helps! 🙂
Can you use strawberries in this, or would that be too many carbs? I was thinking like five frozen strawberries in place of some of the ice.
Sonja, I’m a big fan of berries. Feel free to throw a few in. Just be aware … it’s a bit of a slippery slope. I started eating blueberries in a lot of things … and before I knew it, I was eating LOADS of them. I had to catch myself. Whoops! 😉
I love freezing almond milk into ice cube trays. Been doing that for quite a while now. I also like iced coffee, but don’t like it watered down. So I freeze leftover brewed coffee in ice cube trays as well.
—Reply posted by DJ on 1/27/2015
Yep! For a while there, I had coconut milk frozen into ice cube trays. That went into a lot of different shakes. Not sure why I stopped. Maybe I’ll get going again! Thanks for the reminder! 😉
Hello 🙂 I was just wondering if this really does taste like chocolate….Ive tried to make a low carb choc. shake before and it was so gross. Just dont want to waste ingredients. Not to say your recipe isnt good…
—Reply posted by sissy on 9/12/2018
Try using keto salted caramel mct oil powder haven?t made this I do use the keto and the taste is really good
I had these horrible chocolate cravings for the past few days and this is just what I needed to control my cravings. I also added a few chia seeds. =)
—Reply posted by DJ on 6/7/2015
Hi Mai, excellent! Nice addition of the chia seeds, too! It’ll thicken it up a bit more, plus it’s just good for you. Be sure to look into the chocolate bark, as well. Also a really nice little cocoa treat! 🙂
Lifelong fan of Hershey’s chocolate syrup, but I was so disappointed in their sugar free version. I wanted to like it so kept tryingit & finally just threw it away! Yuck.