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Keto Chow: Everything You Should Know

Last modified on February 9th, 2023

If you’re someone who’s exploring keto, new to keto, or you’re experienced in this diet and lifestyle, you may have come across the Keto Chow brand.

Advertised as quick, easy, and delicious complete keto meals, we decided to explore everything you should know before you buy these keto friendly products. 

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  • Keto meal replacement shake
  • Nutritionally complete for a single meal with each packet
  • Simplifies a keto diet
  • Available in dozens of flavors like orange cream and salted caramel
  • Highly rated by customers
  • Helps you avoid electrolyte deficiencies

What Is Keto Chow?

Keto Chow is marketed as a complete keto meal mix. The goal is to give you a balance of nutrition and vitamins that you need when you’re following the keto diet.

The meal mixes can be used to make shakes, and can also be used for baking and cooking.

The Basics

The complete meals come in portable packets, and the goal is to make it easy for you.

They are balanced in terms of carbs and are nutrient dense with vitamins, macros, and electrolytes.

Nutrition Facts

Each shake includes 26 grams of protein, 6.9 grams of total carbs, and 0.58 grams of net carbs.

There are nine essential amino acids, 32 vitamins and 237 milligrams of magnesium in each packet.

The packets are ideal nutritional ketosis but aren’t meant to replace other foods. Instead, products are to fill in nutritional gaps if you’re on the go or don’t have time to make a meal.

Each serving gives you 1/3 of your daily electrolytes, proteins, and vitamins. You can replace one or two meals a day and still stay on track.

You can adjust how you use Keto Chow to meet your caloric needs as well. For example, you could make a shake with 2200 calories using heavy cream and the powder mix.

There is a full-flavored version with sweeteners and milk protein, and then there’s a Base Powder option with vitamins and electrolytes but without sweetener or flavors.

Net Carbs

While Keto Chow does have carbs, the primary goal of a keto diet is to have the smallest amount of net carbs total, and the products have a minimal amount of net carbs.

You can maintain ketosis using this meal replacement supplement, but it also provides you with fat and protein to build lean muscle and to feel full for longer.

The electrolyte component is very important too because it can help prevent symptoms of the keto flu that occur as a result of low electrolytes.

Some of the specific ingredients include:

  • Beef or milk protein
  • Vitamin K2
  • Vitamin D3
  • Acacia gum
  • Electrolytes like potassium, sodium, and magnesium
  • Choline L-bitartrate
  • Folate

Ingredients NOT included are soy protein, heavy metals, gluten, added sugar, excessive fiber, aspartame, or trans-fat.

One ingredient that Keto Chow puts a lot of emphasis on, as far as why their products are superior, is acacia gum.

  • In the previous versions of the products, the company used psyllium husk powder as fiber.
  • Now, they say they use acacia gum because it’s water-soluble and has no texture.
  • It’s also fermented by gut bacteria to form short-chain fatty acids, so it’s good for ketosis and the overall health of your gut.


We touched on some of the major ingredients above, but below, we go into a little more detail about what’s in these meal replacement mixes.

Acacia Gum

Acacia gum is a type of fiber, and it can help promote gut health.

Artificial Sweeteners

Unfortunately, Keto Chow does have an artificial sweetener. It contains 0.08 grams of sucralose, also known as brand-name Splenda. According to the company, they don’t use any other sugar alcohol or sweeteners aside from this.

Other Ingredients

Some of the other ingredients you’ll find in Keto Chow include:

  • Whey protein powder concentrate
  • Potassium citrate
  • Xanthan gum
  • Potassium chloride
  • An enzyme blend with cellulase, amylase, papain, bromelain, protease, lipase, invertase, lactase, and maltase
  • A vitamin blend
  • Calcium phosphate

Something Keto Chow doesn’t have is soy protein or soy lecithin. This can be a big plus of this product if you try to avoid soy for any reason.

About the  Company

Keto Chow was started by Chris Bair in 2015. Gradually he started growing his sales volume, and he was able to move into a warehouse in his hometown in Utah by 2016.

Chris created the products as a way to make it easy for himself to get the proper mix of nutrients while he was following the keto diet.

Bair said he wanted the product to taste good above all else.

According to Bair, starting a keto diet can be confusing to navigate at first, so he wanted people to get the macronutrients and electrolytes they need without the guesswork.

Interestingly, Chris has emphasized a Reddit presence as part of the company, so if you’re interested in learning more before you buy, you can check that out. The Reddit community gives you great access to real feedback from users and also helpful tips and tricks for using the products.

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Understanding Ketosis

The key concept of the brand is ketosis. If you’re new to the keto diet in general, nutritional ketosis is also referred to as the ketogenic diet.

What Is a Keto Diet?

The keto diet means that you restrict what you eat to moderate amounts of protein, high amounts of fat, and low amounts of carbohydrates.

The premise is similar to Atkin’s diet, but there tends to be more scientific and clinical research to back up the keto diet.

The goal of a keto diet for many people is to lose weight, but you might also see that you gain energy and generally feel better.

When you avoid carbohydrates, your body moves into fat-burning mode.

Your liver will start turning fat into energy, and this is known as ketones.

Your muscle cells are getting energy, rather than your fuel being stored in fat cells.

Following a Keto Diet

The most important elements of a keto diet include:

  • The biggest thing to keep in mind with a keto diet is avoiding carbs as much as possible. You should aim to consume no more than 20 to 30 grams of carbs a day. The farther below that limit, the better in terms of the keto diet.
  • You need enough protein to maintain lean muscle mass.
  • Most of your calories when you’re following a ketogenic diet should come from healthy fat so that then your body can access stored fat and use it.
  • Healthy fats that you might have when you’re following a keto diet include butter, avocadoes, and even heavy cream.
  • A big thing with the keto diet that is often overlooked is the importance of getting enough electrolytes. If you’re not getting enough electrolytes, you’re not going to feel well, and you might end up with what’s called the keto flu, especially when you’re just starting to follow the diet. That’s one of the good things about the products—they contain electrolytes so you don’t even have to think about getting enough when you use these products.

How Do You Use It?

There are both sweet and savory flavors, which you can make accordingly.

  • For the sweet flavors, you can add a fat source to the mix.
  • For example, you might add heavy cream, oil or melted butter.
  • Then, you add a serving of the powder.
  • This might be one full packet of Keto chow or a scoop if you’re using the bulk bags.
  • Add 1 ¾ to two cups of warm water to the 20-ounce line on your shaker cup or mixer.
  • Then,  mix until all the powder is wet. You can also use a blender to do this if you prefer.
  • After that, refrigerate the mixture for at least 30 minutes.
  • The longer you refrigerate the mixture, the better the flavor.

When you’re deciding on things like which kind of fat you’re going to use, it depends on your preferences and also how many calories you’re trying to get in a day.

The savory soup options are made a little differently, and you should have them warm or hot, as opposed to the sweet flavors, which you should have cold.

You should avoid using a BlenderBottle for Keto Chow when you’re having it hot because the heat might build up pressure, which can spray hot liquid.

You might instead use either an immersion blender or HydroFlask.

  • You still add a fat source, such as heavy cream or butter.
  • Then you add 14 ounces of hot water and a packet or scoop of powder.
  • You can also add meat, vegetables, or seasoning to these soups.
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Why Electrolytes Are Important on Keto

When you’re browsing the Keto Chow blog or website, you’ll see electrolytes are mentioned over and over again.

If you’ve ever tried the keto diet and you felt unwell initially, electrolytes or rather a lack of electrolytes were likely to blame.

The Keto Flu

Electrolytes are minerals that play a role in almost every function of our body.

If you don’t have enough electrolytes, symptoms can include fatigue, brain fog, headache, and irritability.

When you first start the keto diet, your body goes through changes in how it handles electrolytes and water.

Those effects mean when you’re starting this way of eating, you might experience low electrolytes and the associated symptoms, dubbed the keto flu.

When you follow the keto diet, you’re taking carbs almost entirely out of what you eat. This means you’ll make less insulin, and your glycogen stores are depleted.

Your body will stop retaining water in the process, and you’ll start excreting more of it through your urine as well as your breath and sweat.

The Importance of Replacing Electrolytes

You’ll need to replace the daily nutrients that are electrolytes to feel your body.

Key electrolytes to make sure you’re getting enough of, particularly if you’re just starting keto, include sodium, potassium, calcium, and magnesium.

That’s probably one of the biggest pros of Keto Chow—they include the right amount and mix of electrolytes, so you don’t even have to think about it.

You have customizable meals that effortlessly provide what you need in the form of convenient soup and shake mixes. 

Macronutrients and the Keto Diet

Another way Keto Chow makes things easy for you that we like is the fact that it’s the optimal combination of macronutrients.

What Are Macronutrients?

Macronutrients are what your body uses for fuel.

When you’re on the keto diet, macronutrients to pay attention to include fats, carbohydrates, and proteins. Each of them has a different effect on ketosis.

As Keto Chow’s creator puts it, carbs are an upper limit when you see them listed out on various guidelines for the diet. You don’t want to go higher than that limit, but the lower you can be, the better.

You do want to meet your protein goal, however, and if you go over it in the keto diet that’s not a big deal.

Your body can turn protein into glucose, so as long as you can manage to keep your carbs low, your insulin will stay low.

Too little protein becomes a problem, on the other hand.

Fat is 90% ketogenic, and it is what the keto diet centers around as far as macronutrients.

You use fat for energy, but it’s also important to eat enough of it so that you feel full.


So what do reviews tell us about these complete meal replacement shake options?

Keto Chow is available on Amazon, so we went there to explore customer reviews. The products have a lot of positive reviews.

For example, the Keto Chow Meal Replacement Bundle on Amazon has hundreds of reviews and a 4.5-star average.

A lot of people who reviewed the various Keto Chow products say that they would be unable to maintain their keto diet without these products.

Most will replace one to two meals a day with the Keto Chow products.

Users say they taste good, and the company has great customer service.

They like that it takes all the thought out of being keto in that they don’t have to figure out their macros or always worry about getting enough electrolytes.

Some reviews say that they feel satisfied when they use Keto Chow meal replacement, and a lot of people recommend that you go over the mixing instructions on the company’s website.

Many reviews include people who use Keto Chow in creative ways outside of just in shakes or soups. For example, you can find recipes to make keto ice cream with these products.

The positive reviews for Keto Chow products far outweigh the negatives, at least as far as what we could find.

Most of the negative reviews are related to the taste, which some people don’t prefer.

With that being said, there are so many flavor options that you might have to experiment with and find one that works for your preferences.

It should be noted that in addition to the Keto Chow meal replacement products, the company also offers standalone electrolytes.


The following are answers to some of the common questions people tend to have about the products.

What is it?

Keto Chow is a company based in Utah that makes keto meal replacement options.

They offer powders that can be mixed into shakes or used in other recipes.

The brand also includes savory powders that you can use to make soup.

Each of the Keto Chow products is carefully formulated, so you get the right mix of macronutrients to keep you in ketosis. These products are also formulated with electrolytes to help you avoid uncomfortable symptoms that can occur when you follow a keto diet, and especially when you’re starting out.

You can add more fat easily, like avocado oil or coconut oil to the soup, and shake mixes for a delicious keto meal.

How Do You Make Keto Chow Shakes and Soups?

Keto Chow powders are usually mixed with fat, such as heavy whipping cream and water.

Then, if it’s a sweet Keto Chow flavor, you should refrigerate it for at least 30 minutes, but longer is better in terms of flavor.

You can use a blender bottle to create one meal at a time, or you can use a blender and make a couple of meals all at once.

You can use Keto Chow in recipes too, and there are some great options listed on the company’s website for your keto lifestyle and keto journey.

Some of the recipes on the website that you can make with the product include:

  • Magic lemon cake
  • Banana white chocolate fudge
  • Camp out s’mores no-bake cupcakes
  • Raspberry cheesecake fat bombs
  • Crockpot chicken chili
  • Rolled biscuits
  • Snickerdoodle no-bake granola bars

If you’re going to make the soup version, you mix it or blend it with warm water and the fat of your choice.

What Else Can You Make?

Along with making shakes with Keto Chow mixes, you can make many different recipes, some of which are listed above. You can also make soup.

When Do You Drink It?

Keto Chow is formulated to be a meal replacement, but you shouldn’t replace more than one to two meals a day. Otherwise, you can take it whenever you would normally have any other meal.

Where Can I Buy It?

You can buy Keto Chow on the company’s website, and through that site, you can subscribe and regularly receive shipments of the product.

You can also buy Keto Chow, including bundle-packs, through Amazon.

How Long Does It Last?

According to the company, your Keto Chow should last for six days if it’s stored in the refrigerator or until the source of fat you use to make it expires, whichever comes first. 

Can You Make DIY Keto Chow?

Some Redditors have described their experiences making DIY Keto Chow. We’re including a link to a recipe some people use, although it requires quite a few ingredients and may not be worth it ultimately. 

Our Recommendation

The biggest downside to Keto Chow from our research is the fact that there are some ingredients that aren’t all-natural, but the company is very transparent about their ingredients overall.

We think that it might be worth trying Keto Chow, particularly if you have a busy lifestyle or you’re new to keto.

Following the keto diet can be tough, and it’s not always convenient.

Those factors plus the potential for the so-called keto flu are what can deter people from trying or sticking with keto, but Keto Chow seems to solve these problems, so for us, it’s definitely worth looking into.

We also like that it’s a small, family-operated business based in Utah that’s dedicated to great customer service.

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