As temperatures rise and summer sun blazes across the country, reaching for something cool and hydrating feels like second nature. But instead of grabbing sugary sodas or bottled juices loaded with carbs and artificial sweeteners, this summer why not sip on something truly refreshing and healthy? Step into the season with the goodness of real ingredients and fresh summer flavours that support your wellness goals.
The intense summer heat can often push health concerns to the backseat while tempting you with cold high-calorie beverages that can lead to long-term issues. But with the right options, you can stay cool and energized without sacrificing your keto lifestyle.
Rahul Kamra, renowned Keto Coach and founder of Ketorets, shares five keto-approved summer drinks that deliver on both taste and nutrition. Made with seasonal fruits herbs and spices these beverages offer a refreshing twist without any added sugars.
1. Sparkling Cucumber Lime Refresher
Packed with hydration and a hint of tang this drink brings together the crispness of cucumber and the zest of lime.
Ingredients:
- ½ cucumber thinly sliced
- Juice of 1 lime
- Sparkling water (plain or naturally flavored without sugar)
- Ice cubes
- Mint leaves
- Optional: few drops of monk fruit sweetener or stevia
How to Make:
Gently crush the cucumber slices and mint in a glass add lime juice and sweetener if needed fill with ice and top off with sparkling water stir and serve.
2. Low-Carb Keto Lemonade
This version of lemonade skips the sugar but keeps the zingy citrus flavour alive.
Ingredients:
- 2 cups cold water
- Juice of 1 lemon
- ⅛ tsp pink Himalayan salt
- Liquid stevia or erythritol to taste
- Ice
How to Make:
Combine all ingredients in a jar shake well and chill for a refreshing sip.
3. Tangy Keto Chaat Paani
Inspired by the traditional street-style pani puri this drink has a spicy and tangy punch.
Ingredients:
- 1 lemon
- 5g mint leaves puréed
- ½ inch tamarind puréed
- 5g coriander puréed
- 5g green chilli puréed
- ¼ tsp black salt
- ½ tsp salt
- ¼ tsp black pepper powder
- ½ tsp roasted cumin powder
- ½ tsp chaat masala
- ¼ tsp dry mango powder
- 2 sachets of stevia
How to Make:
Blend everything together in a mixer chill and enjoy the bold flavour.
4. Jamun Chia Summer Cooler
A unique fusion of jamun and chia seeds this drink is not only keto-friendly but packed with antioxidants.
Ingredients:
- 30g jamun (approx 5 pieces)
- 15g chia seeds soaked
- ½ tsp black salt
- ¼ tsp salt
- ½ tsp chaat masala
- 2 sachets stevia
- Pinch of chilli powder
How to Make:
Soak chia seeds in hot water and set aside deseed jamun and mash the pulp mix everything with spices and water add ice and serve with a final dash of chilli powder.
5. Keto Masala Chaas (Spiced Buttermilk)
A classic Indian beverage reimagined to suit a keto lifestyle perfect for beating the heat.
Ingredients:
- 45g curd
- 10g mint leaves
- 10g coriander leaves
- 1 green chilli chopped
- 1 inch ginger
- ⅓ tsp salt
- ½ tsp black salt
- ¼ tsp black pepper powder
- ½ tsp roasted cumin powder
- ½ tsp chaat masala
How to Make:
Add all ingredients to a blender including chilled water blend well and serve over ice.
This summer stay on track with your health goals by replacing sugary drinks with these wholesome and flavourful keto beverages. Easy to make delicious to drink and supportive of your low-carb lifestyle these five coolers are your perfect summer companions.
