This keto iced frappé is a low-carb, sugar-free, high-fat take on the famous Starbucks frozen blended frappuccino! It’s made with just 5 ingredients and is ready to go in minutes!
Hello my loves!
It is officially week two of my transition to a high-fat low-carb eating plan. I’ve been experimenting with new recipe ideas and this has been my latest creation!
Most people on the keto diet tend to incorporate a lot of dairy and meats into their meals to help boost their fat intake, but as I’m intolerant to dairy and I only eat eggs and a little fish, I’ve been branching out and trying new foods, vegetables, seeds and other ingredients to boost my fats.
So far, coconut oil, coconut milk, and coconut cream have been my friends in helping to boost the level of fat in my diet. I just absolutely love coconut (which is why I think I’m born for the tropics).
The Problem with Seed Oils…
Now, for those of you who can have dairy (and aren’t intolerant), it’s highly recommended that you opt for pasture-raised butter over margarine or other polyunsaturated ‘vegetable’ oils when cooking or baking as these refined products can have damaging effects on the body. According to Professor Tim Noakes in his book, The Real Meal Revolution: The Radical, Sustainable Approach to Healthy Eating:
Even for the healthy, replacing saturated fat with polyunsaturated ‘vegetable’ oils, as promoted by the 1977 USDGA, cannot be healthy because it increases the intake of unhealthy omega-6 and trans-fats while reducing the intake of omega-3 fats found in butter and other dairy produce from pasture-raised animals. Moreover, an increasing body of evidence suggests that the ‘vegetable’ oils may be linked to an increased risk for both heart disease and cancer.Professor Tim Noakes
If you’re vegan and choose not to eat any animal products for ethical reasons, the best alternative to have instead of margarines is unrefined organic coconut oil, as it’s more stable to cook with. Other healthier oils include olive oil, macadamia nut oil and avocado oil, but these should not be cooked with as heat changes their chemical structure, degrading the beneficial properties found in the oil and producing potentially health-harming compounds. Thus, only coconut oil should be used to cook with, the other oils can be added to foods like salads in the form of dressings, or to shakes, smoothies, etc.
Hydrogenated or partially hydrogenated fats and trans-fats (which are damaged fats) can be found in margarines, seed oils and processed foods, and these are forms of unhealthy fats, which if consumed for extended periods of time, can have huge impacts on the body.
I used to eat a lot of seed oils and margarine over the years when I was vegan, so this information came as a huge shock to me. But, thankfully, when we start to change the foods we eat, opting for real, unprocessed, unrefined foods – what we’d find in nature – the body can heal.
Now, jumping back to today’s recipe.
In a traditional frappé you’ll have an espresso shot to deliver that delicious coffee flavour we all know and love. But, I tend not to add coffee to my frappuccino’s due to my liver not being able to process it properly, leaving me feeling nauseous. So, instead I omit this ingredient. However, I have included it in today’s recipe as an ‘optional’ for those of you who do love coffee and have no trouble digesting it!
Before we get started in learning how to make this delicious, creamy dairy-free iced frappé – if you like what you’re seeing, subscribe to my email newsletter at the bottom of the page to keep up to date on the latest recipes, DIYs, gardening and health tips I share!!
Low-Carb High-Fat (LCHF) Frappuccino
A Keto Coconut & Macadamia Frappuccino (just like Starbucks) but with less carbs and no added sugar!
A note before we begin: If you don’t have a coffee machine, you can use instant coffee. Just combine one tablespoon of instant coffee with two tablespoons of boiling water, then let chill before using.
- 1 espresso shot, chilled (optional)
- 1/4-1/2 cup full-fat coconut cream
- 1/4 cup macadamia milk (or almond milk)
- 2-3 tbsp macadamia nut butter (or almond butter)
- 1 tsp vanilla extract (optional)
- 2 cups ice
- 1/4 cup coconut whipped cream, to serve
- Pour all the ingredients (except the coconut whipped cream) into a high-speed blender or food processor and blitz until smooth.
- Pour into your favourite glass jar or tall glass and top with coconut whipped cream.
As always, this is not personal medical advice and we recommend that you talk with your doctor before trying or using any new products. I am not a doctor. All opinions expressed are my own personal thoughts and feelings of the products mentioned. Check with your doctor or health practitioner if you are uncertain about trying out any of the products, recipes or tips mentioned in this post.
What’s your favourite iced frappé to have at Starbucks? Share in the comments below.
Lots of love,