Low Carb Smoothies: 10 Delicious & Healthy Ideas To Try In 2024
Updated on
- Written by Susan Adeosun, Dr.
Medically reviewed by
Chelsea Rae Bourgeois, MS, RDN, LD
Carbohydrates are essential nutrients that our bodies need for energy and proper functioning. However, consuming excessive amounts of carbs, especially refined sugars and processed foods, can lead to weight gain and various health issues. For this reason, many people have turned to low-carb smoothies as part of a low-carb diet.
Smoothies have been popular among people seeking a convenient way to consume essential nutrients. They are versatile, easy to prepare, and can be tailored to suit individual tastes and dietary needs.
Let’s review various low-carb smoothie recipes that are delicious and packed with essential vitamins, minerals, and healthy fats. These smoothies can be perfect for breakfast, a post-workout snack, or a guilt-free indulgence to satisfy your sweet tooth.
7 Deliciously Healthy Low-Carb Smoothies
Smoothies are always a welcome drink. Here are 7 of the healthiest low-carb smoothies:
- GREEN STRAWBERRY SMOOTHIE
- BEETROOT COCOA SMOOTHIE
- BERRY BURST SMOOTHIE
- MINT PROTEIN SMOOTHIE
- BANANA CHIA SMOOTHIE
- PEANUT BUTTER SMOOTHIE
- CHEESECAKE AND ALMOND SMOOTHIE
How Do You Make A Low-Carb Smoothie?
Making a healthy smoothie is relatively easy. To make a low-carb smoothie, choose low-carb ingredients such as leafy greens, fruits with a low glycemic index,[1] healthy fats, and sugar-free sweeteners. Common ingredients for low-carb smoothies include:
- Almond milk.
- Coconut milk.
- Chia seeds.
- Fresh spinach.
- Protein powder.
- Various types of fruits.
When creating your smoothie, combine your chosen ingredients in a high-powered blender and blend until smooth. Consider experimenting with different combinations of low-carb ingredients to create a variety of delicious and nutritious smoothies that align with your dietary preferences.
Who Can Benefit From Low-Carb Smoothies
There is a reason low-carb smoothies are sometimes called superfood smoothies. Low-carb smoothies can be suitable for a variety of individuals. They can be an excellent choice for people looking to manage their weight, control blood sugar levels, or simply adopt a healthier lifestyle. They can also support the dietary management of diabetes through a low-carb or ketogenic diet,[2] as they use low-sugar fruits and keto-friendly sweeteners.
Additionally, low-carb smoothies can be appropriate for dairy-free or lactose-free diets if made using dairy alternatives like almond milk, cashew milk, or coconut milk.
Benefits Of Healthy Smoothies?
Healthy smoothies offer numerous benefits when prepared with nutrient-dense ingredients and consumed alongside a balanced diet. Some advantages of a low-carb smoothie include:
- Nutrient-rich: Smoothies made with fruits, vegetables, and other nutrient-dense ingredients[3] can provide essential vitamins, minerals, and antioxidants that support overall health and well-being.
- Increased fruit and vegetable intake: Smoothies can help you consume more fruits and vegetables, contributing to the recommended daily servings[4] and promoting a balanced diet.
- Easy digestion: Blending fruits and vegetables breaks down their fibers, making it easier for your body to absorb and digest the nutrients.
- Hydration: Smoothies made with water, coconut water, or milk alternatives can contribute to your daily fluid intake, helping you stay hydrated.[5]
- Weight management: When made with the right ingredients, smoothies can help manage weight.
7 Healthy Low-Carb Smoothies To Try
GREEN STRAWBERRY SMOOTHIE
Looking for a low-carb greens superfood? This refreshing green smoothie recipe combines the goodness of spinach, strawberries, and chia seeds. Spinach provides essential nutrients and can support gut health.[6] Strawberries add a natural sweetness, and chia seeds offer a satisfying crunch.
BEETROOT COCOA SMOOTHIE
Indulge in the rich flavors of a red velvet cake but with more nutritionally dense ingredients. This smoothie recipe uses beetroot,[7] cocoa powder, and plain Greek yogurt for a creamy and delicious treat.
BERRY BURST SMOOTHIE
This vibrant smoothie is another common low-carb smoothie recipe packed with antioxidants from a mix of berries. It also contains unsweetened almond milk, Greek yogurt, and the sweetener of your choice.
MINT PROTEIN SMOOTHIE
Are you trying to lose weight? This is one of the best low-carb smoothies for weight loss. The minty green protein smoothie is a refreshing smoothie packed with protein and the invigorating taste of mint. All you need is some spinach, mint leaves, and protein powder. Blend, add ice to your taste, and enjoy!
BANANA CHIA SMOOTHIE
This smoothie is perfect for a post-workout snack or a quick breakfast. It contains bananas, chia seeds, and unsweetened almond milk for an amazing creamy texture. Then, you can add ice cubes to your preference.
PEANUT BUTTER SMOOTHIE
Satisfy your chocolate cravings with this delicious, protein-packed healthy smoothie that tastes like a milkshake. You may have all the needed ingredients at home too. Simply blend peanut butter, some chocolate, and chia seeds, and add some granola for some crunch. Serve in a bowl after refrigerating, and enjoy.
CHEESECAKE AND ALMOND SMOOTHIE
Enjoy the taste of a classic dessert in a healthy, low-carb smoothie. Plus, strawberries can be beneficial for people who want to lose weight.[8] The added almond gives you an extra boost of protein. Blend and enjoy a healthy breakfast.
Tips To Add Low-Carb Smoothies To Your Diet
Here are some tips to help you incorporate low-carb smoothies into your daily routine:
- Plan: Plan your weekly smoothie recipes and shop for the necessary ingredients in advance. This will save time and ensure you have everything to make your low-carb smoothies. You can also use different plant-based smoothie delivery options to get your desired smoothie.
- Experiment with ingredients: Try different combinations of low-carb fruits, vegetables, healthy fats, and protein sources to create a variety of flavors and textures.
- Freeze fruits and vegetables: Pre-chop and freeze fruits and vegetables for quick and easy smoothie preparation. Frozen ingredients also help create a thicker, more satisfying texture.
- Add protein: Include a scoop of low-carb protein powder, Greek yogurt, or nut butter in your smoothies to increase the protein content and help keep you full longer.
- Use sugar substitutes: Opt for sweeteners like stevia, erythritol, or monk fruit to add a touch of sweetness to your smoothies without increasing the carb content.
- Portion control: Measure your ingredients and monitor portion sizes to ensure your smoothie stays within your desired calorie and carb range.
The Takeaway
Not only can low-carb smoothies help manage weight and blood sugar levels, but they can also cater to specific dietary restrictions. They can be incorporated into your diet as a healthy snack, or consider adding a delicious smoothie bowl to your next meal. Start experimenting with different ingredient combinations and enjoy the numerous health benefits low-carb smoothies can offer.
+ 8 sources
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- Ludwig, D.S. (2020). The Ketogenic Diet: Evidence for Optimism but High-Quality Research Needed. [online] 150(6), pp.1354–1359. doi:https://doi.org/10.1093/jn/nxz308.
- Drewnowski, A., Dwyer, J.T., King, J.C. and Weaver, C.M. (2019). A proposed nutrient density score that includes food groups and nutrients to better align with dietary guidance. [online] 77(6), pp.404–416. doi:https://doi.org/10.1093/nutrit/nuz002.
- USDA (2020). Dietary Guidelines for Americans 2020 -2025 . [online] Available at: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf.
- Liska, D., Mah, E., Brisbois, T.D., Barrios, P., Baker, L.B. and Spriet, L.L. (2019). Narrative Review of Hydration and Selected Health Outcomes in the General Population. [online] 11(1), pp.70–70. doi:https://doi.org/10.3390/nu11010070.
- Zheng, Y., Xiang, S., Zhang, H.-X., Ye, K., Zhang, Y., Ge, Y., Feng, X., Bao, X., Chen, J. and Zhu, X. (2021). Vitamin B12 Enriched in Spinach and its Effects on Gut Microbiota. [online] 69(7), pp.2204–2212. doi:https://doi.org/10.1021/acs.jafc.0c07597.
- Chen, L., Zhu, Y., Hu, Z., Wu, S. and Jin, C. (2021). Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. [online] 9(11), pp.6406–6420. doi:https://doi.org/10.1002/fsn3.2577.
- Basu, A., Izuora, K., Betts, N.M., Kinney, J.W., Salazar, A., Ebersole, J.L. and R. Hal Scofield (2021). Dietary Strawberries Improve Cardiometabolic Risks in Adults with Obesity and Elevated Serum LDL Cholesterol in a Randomized Controlled Crossover Trial. [online] 13(5), pp.1421–1421. doi:https://doi.org/10.3390/nu13051421.
Written by:
Susan Adeosun, Dr.
Medically reviewed by:
Medically reviewed by:
