. How to Create Low Sugar Smoothies That Taste Amazing

How to Create Low Sugar Smoothies That Taste Amazing

Can a smoothie be healthy and delicious without tons of sugar? Absolutely! Although typical smoothies tend to be full of fruit and juice which makes them high in sugar and carbs, with the right tweaks you can make delicious low sugar smoothies at home in minutes.

Low sugar smoothies have become a staple in my house. They are a nutritious snack or meal replacement and the best part is that my kids love them too. Even though they taste like a milkshake, they are high in fiber and protein which makes them very satisfying.

Let’s take a look at how to craft the perfect low sugar smoothie. Male sure to also check out my exclusive low sugar smoothie recipe below!

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Building Your Low Sugar Smoothie

To make a low sugar smoothie, you will need a base, some fruit, a handful of veggies, and a protein boost. Let’s take a look at each of these in more detail:


  • I prefer to use low-sugar liquids such as unsweetened almond milk, unsweetened coconut milk, or unsweetened macadamia milk to keep the carbs and calories low.
  • You can also add some Greek yogurt as a protein and creaminess booster.


  • The key here is to try to keep the fruit to about 1 cup or less.
  • I always use frozen fruit which is easy to keep on hand at all times and gives the smoothie a great texture. Frozen strawberries, blueberries, raspberries, and cherries are my favorite fruits to add.
  • Don’t be afraid of adding a small amount of sweeter fruits like banana or mango, this helps add great flavor!


  • It may seem weird, but adding vegetables is a great way to add bulk and nutrients without adding sugar.
  • Ignore the unpleasant color your smoothie may turn when adding veggies.  Trust me, it will still taste delicious!
  • I love adding spinach, kale, or riced cauliflower to my smoothies.


  • Adding a scoop of diabetes-friendly protein powder will add a protein boost to help keep you full until your next meal and will help with stabilizing blood sugars.
  • I love to add a tablespoon or two of powdered peanut butter for extra protein and peanut butter flavor.

Tips & Tricks

  • Freezing fruits: Using frozen fruit enhances the thickness of the smoothie.  No need to add ice if you use frozen fruit! It is also generally less expensive than fresh fruit and easy to keep on hand at all times. Instead of throwing away your rotten bananas, cut them up and freeze them before they get too brown and keep them in the freezer to use in smoothies.
  • Using frozen cauliflower rice: frozen cauliflower rice adds creaminess without sugar to your low sugar smoothies.  I promise you won’t even know it is there!
  • Adding spices: consider adding cinnamon, nutmeg, or ginger for extra flavor if that’s your jam.
  • Make use of leftovers: If you made too much, freeze your leftover smoothies in a popsicle mold or pour into your Ninja Creami container for a tasty frozen treat later on – your kids will love it!
  • Use a NutriBullet for easy clean-up. You can make a single serving and drink your smoothie right out of the cup that you blend it in.
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Low Sugar Smoothie Recipe

You will love this simple, nutritious low sugar smoothie that can be blended up in minutes!
Prep Time 3 minutes
Course Breakfast, Snack
Servings 1
Calories -3 kcal


  • 1 Blender


  • 1/2 cup spinach (fresh or frozen)
  • 1/4 banana
  • 1/4 cup frozen strawberries
  • 1/4 cup frozen blueberries
  • 1 tbsp powdered peanut butter
  • 1 scoop protein powder
  • 3/4 cup unsweetened almond, coconut, or macadamia milk


  • Add the frozen spinach to the blender followed by the fruit.
  • Top with powdered peanut butter and protein powder.
  • Add your liquid.
  • Blend well until smooth.


Nutrition facts: 
  • Calories 274
  • Fat 8 g
  • Saturated fat 1 g
  • Carbs 30 g
  • Sugar 12 g
    • Added sugar 0 g
  • Fiber 10 g
  • Protein 28 g
Also contains Vitamin D, Calcium, Iron, Potassium, Vitamin A, and Vitamin C
Keyword diabetes-friendly, Easy, High protein, kid-friendly, low-sugar, Quick, smoothie


Low sugar smoothies are not only easy to make, they taste great and make the perfect healthy meal or snack for you and your family. Try out different variations of the recipe above to find what you love. You can play around with different types of fruits, veggies, and protein powders.

Make sure to follow ABC Nutrition Solutions on Instagram for more tips and behind the scenes footage!

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