Welcome back to my blog for another keto product review! I’m back on track with different products to do one of these a week again, and I’m really excited to share today’s review with you because it’s the first real meal replacement shake option I’m sharing with you. If you need help understanding what some of the stuff in this article means, or you’re just looking to start keto and want to know why I recommend these shakes as a holistic meal replacement, you should first check out my FREE eBook for beginners. Here’s a link to that.

Before we get started, I just want to give a special thank you to Keto Chow for sending over these shake mixes for me to try. I reached out to their Instagram to see if they’d be interested in a product review and they sent over six flavors (listed below) for me to try, along with a Blender Bottle. Their little starter bundle was super cute and gave me a lot of info on the benefits of Keto Chow and clear instructions for how to use it. So, if you’re just starting keto and need some help in the form of a meal replacement shake, or you’re a super busy person who just doesn’t have time for meal prep, OR you just love meal replacement shakes and are wondering if this is worth the money, keep reading to see if this one is really worth it.

Who is Keto Chow?

From their website:

Keto Chow started as a very, very, small business in 2015. Back then everything was done by Chris. Eventually, Miriam started helping to fulfill orders in the evenings. Now we have a growing number of family, friends, and neighbors that help ship orders, answer questions, and try to help people be successful on their keto journey.

Chris invented Keto Chow, mostly for his own use, as a way to make getting the right nutrients on a keto diet easy. It also had to taste good since it’s what Chris uses for the majority of his meals most of the time and ALL of his meals when he’s testing out new formulations or doing crazy n=1 science experiments on himself. We’re a bit proud that of all the keto “meal replacement” products, only Keto Chow has been used in a public experiment as the sole source of food of the creator of the product to prove it is, as claimed, nutritionally complete and viable as an actual MEAL replacement and not simply an occasional snack.

The fact that Keto Chow is designed to be able to be used for as many meals as you want, and is used for most of Chris’ meals, drives much of what Keto Chow is as a product and as a company. We only use the best ingredients we can find. We pay attention to the science. We LIVE keto. We also strive to treat our customers the same way we want to be treated when we buy stuff.

So, keto chow is an actual meal replacement that the company knew had to taste good. And taste good, they do! Their mixing instructions recommend that consumers mix a portion of fatty liquid and water to make their shakes, and that they’re ok to consume immediately but are even better overnight. I wholeheartedly agree with that instruction. The longer I let these combine (up to 8 hours/overnight) the richer these tasted. You can also blend them up with some ice, which makes them very similar to a milkshake. I think these would work really well as ice cream (with a little heavy cream and almond milk) but I don’t have one of those super cool churners to try it out on. Maybe one day 🙂 Let’s look at the actual contents of the shakes.

About the ingredients

What’s really cool about Keto Chow is that they give out their recipe so you can totally make your own if you want to. Just looking at this list of ingredients tells me that they’ve spent a lot of time developing this recipe. They mention elsewhere on their website that they use Reddit as a big foundation for their marketing efforts, which as they say, can be brutal at times because users see right through BS and will call you out for it. It’s imperative that you be open and honest with your customers anyway, but Keto Chow has taken it a step further by providing their recipe to the public, for free. This makes it so anyone can make these shakes at home if they wanted to. Of course, though, it’s easier to just buy the finished product directly from them (which I would prefer to do, personally).

Ingredients: Milk Protein Isolate, Acacia Gum, Potassium Citrate, Salt, Xanthan Gum, Choline L-Bitartrate, Magnesium Malate, Potassium Chloride, Flavors, Vitamin Blend (Ascorbic Acid [C], Vitamin A Palmitate, Cholecalciferol [D3], D-Alpha Tocopherol Acetate [E], Niacinamide [B3], Zinc Gluconate, D-Calcium Pantothenate [B5], Ferrous Gluconate [Iron], Manganese Amino Acid Chelate, Copper Gluconate, Pyridoxal 5 phosphate [B6], Riboflavin [B2], Thiamine [B1], Potassium Iodide, 5-Methyltetrahydrofolate [Folate/B9], Lutein, Lycopene, D-Biotin, Chromium Picolinate, Selenium Amino Acid Chelate, Menaquinonem [K2], Molybdenum Amino Acid Chelate, Vanadium Amino Acid Chelate, Methylcobalamin [B12]), Sweetener (or not, depends on the specific flavor).

Specific flavors also contain: Peanut Flour, Cocoa Powder, Coffee Powder, Caffeine, Caramel Color, Tumeric (for color), Beet Juice Extract (for color), Artificial Flavor. See the flavor labels below for more information.

Contains: Milk, the Chocolate Peanut Butter flavor contains peanuts.

This page contains loads more helpful info, including specific nutrition information based on your fat add-in of choice: https://www.ketochow.xyz/nutrition/

Overall, I think they’ve got great ingredients here. Their products are well-rounded nutritionally and include a substantial amount of potassium and a fair amount of magnesium to help you keep your electrolyte levels in check. They state that you can totally use this as a meal replacement for all of your meals, too, and their founder has tested the success of this recipe on himself. You’ll need to add in a Fish Oil supplement for Omega 3s if you choose to do so. I like to cook too much, so this isn’t something I’ll personally be doing; but if you need serious help getting back into ketosis and getting your diet in check, this is a great place to start.

Keto Chow product description

Product description from their web shop: “We wanted a way to get great tasting, simple, and complete meals to make it easier to succeed with keto. That’s what Keto Chow is. 1/3 your daily nutrients in each shake, easy preparation, fantastic taste, ultimate convenience. Mix some up, grab and go.”

Essentially, this is a true meal replacement shake, since it’s calorie dense and full of whatever healthy fat you decide to add to it. I’ve seen a lot of other “meal replacement shakes” out there that clock in at about 200 cals and reccommend you mix in water or almond milk. News flash! That’s not enough calories alone to sustain you through a “meal.” Keto Chow shakes actually contain enough macronutrients to replace a meal.

You should note below that each flavor I tried was mixed with heavy cream and not oil. I didn’t have any avocado oil on-hand, so I didn’t get to try that mix out. I also subbed water for unsweetened almond milk in some cases, which resulted in a super rich, pudding-like texture.

Here’s a flavor breakdown:

  • Chocolate: SO. GOOD. Easily my favorite from this pack. This tasted exactly like those “snack pack” chocolate puddings from my childhood. Easily my favorite.
  • Mocha: Also good like the chocolate! It’s helped with a tiny bit of salt. This one also includes caffeine, so if you’re looking for a “breakfast replacement,” this has everything you need.
  • Snickerdoodle: The only flavor that remotely tasted like a “protein” blend to me. This was really good, but would be helped with a little bit more salt in the recipe.
  • Salted Caramel: GREAT. Amazing. Incredible. Unique. Can’t say enough good things about this one. I wish I could try this as ice cream.
  • Strawberry: Pretty good! I blended this up with some strawberries and it was super filling and sort of like a milkshake.
  • Vanilla: How many times can I say these are really good? Lol this one would be a good base to add things like peanut butter powder or berries or matcha powder to. You can go almost any direction with this flavor, but it’s also great on its own.

So, all this talk about nutrition and flavor is important, but let me tell you the most shocking part of trying these. Since we started working from home (quarantine sweet quarantine), I’ve had a snacking problem. I know I’m not the only one; and I’m not so stressed about it that my hair is falling out or anything, but I have been known to stress eat in the past. Many of us have put on a few lbs simply from being less active, but also from the anxiety that comes with low social interaction and actual fear over the state of the world. If you’re dealing with this, I totally feel for you, because I’ve been there off and on recently, too. Also, we’re dealing with about 8lbs of re-gain that’s happened in quarantine. It’s fine- I’ll figure out a routine soon. Keto Chow really helped me on the hardest days, though!

The miracle that happened when I started drinking Keto Chow is that I lost the snack cravings for the first time in months and honestly had no urge to walk around the kitchen looking for something else to stuff in my face. I texted my friend to tell her the news immediately, because she knows I can be like a bottomless pit. I honestly said, “Sarah, I’m so full right now I would refuse a snack.” Anyone who knows me knows that’s a BONKERS thing to say; I truly felt full (but not an uncomfortable amount) from these shakes. If you’re trying to lose the snacky cravings, these just might be your new bae.

Website Bonus Content

The products were cool, but this company actually offers a lot of neat bonus content on their website!


Keto Chow has a HUGE section on their website for keto-friendly recipes. When I initially looked at the page, I just assumed these all use their meal replacements in some way, shape, or form; but they actually use a variety of keto-friendly ingredients. Find recipes for things like jalepeño popper soup, blueberry-banana donut muffins, and chocolate mint cookie thins here.

A Hearty FAQ Section

For literally any question you may have about Keto Chow products, you can check out their really detailed FAQ Section on their website. Seriously, any question you have is probably there.

Product Leaderboard

The company keeps the most interesting stats for their product on their website. These are things that other companies probably utilize but don’t share with the public. And I love that about Keto Chow. For example, if you’re trying to decide which flavors to order based on what’s most popular, check out the May 2020 (most recent at the time of this post) product leaderboard.

RKF Product Score

Taste: 9/10
They’re all delicious. The only one I really noticed a “protein” flavor on was the snickerdoodle, but I wasn’t put off by it or anything. I liked them all.

Availability: 6/10
These are only available in their web shop, which means that you’ll have to wait for them to be shipped to try them. I think this can cause a little bit of a barrier for customers to want to try something new. I think this could be better if these were on Amazon and in health/nutrition stores. And they deserve to be in those places, because they’re great quality.

Necessity: 8/10
If you’re just starting keto and don’t want to fuss with figuring out a meal plan for a while, this one is for you, fam! I like to cook too much, so I won’t be using these all the time, and if you’re in the same boat, you’d probably feel the same. But as far as a legit meal replacement is concerned, this is the best one I’ve found on the market so far.

Cost: 9/10
A bag of 21 servings will run you $3.33 per serving ($70/bag) OR you can save 10% with subscribe & save. If you’re using this as a legit meal replacement, that means your daily food cost is super low. They’ve really made these accessible for people who cannot afford to drop $10 on a meal every single time it’s time to eat. The add-ins (MCT or heavy cream or avo oil) aren’t crazy expensive per portion, either. Mad respect. In a perfect world, these would be under $3/serving, but that’s not really a big deal to me.

Quality: 10/10
Great ingredients. Super transparent about product contents. The recipe is online and the changelog has impressive detail to it.

Branding: 8/10
Great packaging and shipping, but I think the website could use some work in terms of styling. I can tell it’s optimized for mobile. There’s some contrast issues with the footer links. But I love the actual content that’s there. Actual product packaging was great and easy to understand.

Bottom line: 8.5/10 Highly Recommend

Ready to try for yourself?

Here’s their web shop: https://shop.ketochow.xyz/

Here’s their website: https://www.ketochow.xyz/

I really hope you like these! Ready for another product review, but don’t see it listed on my blog? Drop a comment below and let me know what I should try next!

Until next time,

<3 RKF