How to make Keto Chow.


Add Fat Source

Heavy cream, melted butter, oil…the possibilities are endless! This is where you can customize the amount for your specific calorie needs. If you just want to give Keto Chow a try, use 1/2 cup (4 oz) of heavy cream, there’s a 4oz line on most shaker cups.

Keto Chow Fats Calculator


Add Keto Chow

Add your Keto Chow—either one single meal packet or one scoop from a bulk meal bag.


Add Water

Add 1¾ – 2 cups of water (a.k.a. bring your shake up to the 20-oz. line).


Shake, Refrigerate, & ENJOY!

“I shake it up. I, I, I shake it up! (Whoo-hoo-hoo!)” After shaking well, refrigerate for at least 30 minutes, or overnight to bring out even more yumminess!

Which fats can I use?

What fats to use with Keto Chow


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Nope! We’d be the last people to take away your bacon and eggs! But you can if you choose to. One of the primary goals in designing Keto Chow was to make sure that it is nutritionally complete.

Many people do two meals of Keto Chow and one meal of regular keto-friendly food. Others only do one Keto Chow a day, or only occasionally. Some will mix up Keto Chow to a lower calorie amount so they can have other foods as part of their meal.

Definitely! You can drink your Keto Chow immediately after preparing it. (Sometimes it’s just too hard to wait for the delish—we know how that goes!)

To get the best taste, we generally recommend letting your shake chill for at least 30 minutes, or preferably overnight (if you prepared it with cold water). This helps the flavors to develop and gives the vitamins and minerals time to dissolve. If you mixed it with warm or hot water, the vitamins and minerals will dissolve faster, so you can drink it right away, or you can refrigerate it and reheat later for a warm treat!

We have a short video where we talk all about different fats you can use.

Here at Keto Chow Headquarters, butter is the favorite, followed by heavy cream in second place. But remember, you can also use avocado oil, a little MCT oil, coconut oil, and more!

The short answer is it’s up to you. But here’s our take:

Heavy cream or heavy whipping cream (HWC) is recommended over whipping cream, and whipping cream is recommended over half-and-half. This is because half-and-half has a lower fat content and higher sugar content than HWC, meaning you likely will not achieve or maintain ketosis. (Whipping cream falls somewhere in between the two.)

If you’ve been reading your nutrition panels, you may have noticed they will generally show that all of the creams have less than a gram of carbs per serving—even though the half-and-half has nearly 4x as many carbs per calorie compared to heavy cream. If you want to get into the nitty gritty, take a look at the USDA food database.

Don’t panic! We’ve all had those days, right? If you’ve added too much fat, you can simply increase the amount of the other ingredients so that you end up with two servings of Keto Chow, and then save half for a later meal. (Simple enough!) Otherwise, just account for those extra calories by adjusting your other meals for the day.

The simplest way to explain it is that you are training your body to burn fat for fuel instead of carbohydrates. On the Standard American Diet, most of your body’s energy comes from carbs. Like with all things, you don’t want to overdo it, but on keto, eating a healthy amount of fat helps ensure that you are still getting the energy you need.

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Most Keto Chow flavors provide around 26 grams of protein per serving. You may want to add additional protein because of high-intensity physical exercise, because your personal macronutrient target is higher, etc. Here are some ways to do just that:

  • Mix additional low-carb flavored/unflavored protein powder, or collagen powder into your shakes.
  • Add extra foods to your meal plan, such as chicken breast, steak, bacon, eggs, etc. Adjust the amount of fat you add to your Keto Chow if needed in order to keep your macros on target.

Because your calorie requirements are likely lower than men’s calorie requirements (on average), the amount of fat that you add will likely be lower, but that is the only adjustment you should need!

But of course there are other considerations for women on keto. The ladies over at have some really good resources and are super nice and helpful. There’s also for pregnant and new mothers doing keto.

Absolutely! In fact, we have an entire page with hundreds of fantastic recipes that use Keto Chow, ranging from cookies and cakes to roasts and wraps.

Keto Chow will work for any recipe you find that calls for protein powder and can also be substituted for different kinds of flours and thickeners.

We often drink Keto Chow warm, and also frequently use it in cooking and baking. And of course the savory soups are specifically designed to be consumed hot/warm!

Once Keto Chow reaches 120℉ or more, some of the nutrients may start to deteriorate. Even when it reaches that temperature, you will still receive excellent nutritional value. However, you would not want it to be your sole source of nutrition if you consistently heat it above 120℉.

This depends on your fat source, and also on you! Some customers report they prefer the taste when they drink it on the same day they mixed it; others prefer the taste after it has been chilling in the fridge for 2-3 days. We recommend consuming within 4-6 days of mixing, or before the best by date of your fat source (whichever comes first).

Keto Chow makes keto easy(er)

Keto doesn’t have to be hard.

That’s why we started Keto Chow. We have a big, busy family. Going keto finally gave us back the health and energy we needed to be present with our kids; but the meal prep, shopping, and macro counting was pulling us away. So we set out to create a quick, easy meal that was nutritionally perfect (and it had to taste incredible). Because you deserve the benefits of ketosis, without the hassle.

- Chris & Miriam Bair, Founders of Keto Chow

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The content of this website is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader. If you are on any medication, please consult with your family doctor before starting any new eating plan. Keto Chow is not intended to treat, cure or prevent any disease. Pregnant or breast feeding women should consult their health care professional before consuming.