Keto Prune Juice: Low-Carb Digestive Elixir
Select a high-quality, 100% pure, non-flavoured MCT oil to ensure the subtle sweetness of the prunes remains clear. Put back any oil with added sugars or synthetic flavourings, as these will mask the natural profile of your keto prune juice. Use only pure oils to maintain the intended nutritional balance of the drink.
You combine a small amount of prune juice with chilled water, sea salt, and fresh lemon juice. Whisk the mixture vigorously for 10–15 seconds to create a smooth emulsion with the oil. This process results in a refreshing drink that provides 5.6g net carbs per 250ml serving. Store the bottles at 4°C (39°F) and consume within 24 hours to keep the flavour bright and the nutrients preserved.
Keto Prune Juice: Low-Carb Digestive Elixir
Recipe cardIngredients
Watch how it's made
Instructions
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Combine the base
Measure 40 ml of prune juice into your mixing jug. Add 500 ml of chilled water. Stir the mixture gently to ensure the juices are evenly distributed.
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Emulsify the oil
Pour in 5 ml of MCT oil. Whisk the liquid vigorously for 10–15 seconds. This forces the oil to form a smooth emulsion, preventing it from floating on top.
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Balance the electrolytes
Sprinkle 2 g of sea salt and 1 g of potassium chloride into the jug. Stir until the crystals have dissolved completely. This step balances the electrolyte profile for better hydration.
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Brighten the flavour
Add 10 ml of fresh lemon juice to the mixture. Mix well with your whisk. The acid brightens the overall flavour and adds a boost of vitamin C.
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Bottle and chill
Transfer the mixture into two 250 ml bottles. Label each bottle with the date. Refrigerate them at 4°C (39°F) to keep the drink fresh.
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Store and serve
Consume the drink within 24 hours to preserve the nutrients and taste. Serve it chilled or at room temperature. Do not keep it at room temperature for longer than 2 hours.
The MCT oil may separate during refrigeration, appearing as oily droplets on the surface. This is normal for an emulsion. Give the bottle a quick shake before pouring to re-emulsify the oil and ensure a consistent texture in every sip.
MCT oil
Use a high-quality, 100% pure, non-flavoured MCT oil to avoid off-flavours that mask the subtle sweetness of the prunes. If you cannot find MCT oil, coconut oil is a suitable alternative, though it may solidify at 4°C (39°F) and will change the mouthfeel of the drink.
What to serve with it
Pour this drink over a bowl of sliced cucumber with a pinch of black pepper for a light, savoury snack. You can also use it as a pre-workout hydration drink because the natural sugars provide a quick energy lift to support your physical performance during exercise.
Storing and reheating
Keep the mixture refrigerated at 4°C (39°F) and consume it within 24 hours to preserve the nutrients and taste. Do not store this liquid at room temperature for longer than 2 hours to prevent spoilage. This recipe does not freeze well and must stay in the fridge.
Nutrition per serving
- Calories
- 65
- Protein
- 0.5 g
- Carbs
- 5.6 g
- Fat
- 4.5 g
- Fiber
- 3.0 g
- Sugar
- 2.5 g
Estimated, and offered as a guide rather than a medical figure.
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Questions people ask
Can I drink prune juice on a keto diet?
Yes, you can drink it if you dilute it. Pure prune juice is too high in sugar, but this recipe balances the carbs with water and MCT oil to keep you in ketosis.
Is there a low carb prune juice?
No commercial low-carb version exists, so you must make your own. Diluting a small amount of pure juice with water and electrolytes reduces the net carbs per serving.
What to take for constipation on keto?
Use this keto prune juice to support digestion. The combination of sorbitol from the prunes and healthy fats from the MCT oil helps move the bowel gently.
