Whether you’re lounging on a Caribbean white sand beach, training for a marathon, or soaking up some fluorescent light rays at work— I’m willing to bet that your mood would improve with a glass of this blueberry smoothie in hand.
It’s no secret. Low carb smoothies rock!
The cold, creamy texture. The refreshing, fruity sweetness. The portable, no prep convenience!
My blueberry smoothie with milk (or blueberry smoothie with almond milk, if you roll that way) is so rich and delicious, it’ll quench your milkshake craving and keep you steering clear of the drive-thru lane.
I’m delighted to share this blueberry smoothie with you! I hope it brings a spark of summer-sunshine joy, wherever you may be. Enjoy!
Healthy Blueberry Smoothie
Blueberry smoothies are a tool I use to stick to my low carb meal plan. I know what you’re thinking— as a fruit, blueberries aren’t low carb. And you’re right, but I have two very important things to say to that:
— As far as fruit goes, blueberries veer on the low carb fruits side of things (although most berries are lower in carbs than blueberries). 1 cup of blueberries contains 21.5g carbs, 3.6g fiber and 7g sugar— which may seem like a lot, so for the sake of comparison, let’s check out grapes: 27.3g carbs, 1.4g fiber and 23.4g sugar!.
— Balance is key when making low carb smoothies. To achieve this:
1. Add protein and fat to smoothie (ideas below)
2. Measure. I know you don’t want to, but trust. It’s super easy to add too much of the “good stuff”
What a healthy blueberry smoothie is to you depends on your body and nutritional needs.
With any smoothie recipe, it’s important to balance the macronutrients— protein, fat and carbs. Smoothies tend to lean on the carb heavy side (lots of fruit, honey, etc.) which can imbalance your blood sugar. And if you haven’t heard by now, a balanced blood sugar is key in maintaining your overall wellness.
So as far as keeping your smoothies “healthy” that’s my main tip. Balance those macronutrients friends!
You can also maximize nutrition in your smoothies by creating a low carb green smoothie. Add in some sneaky low carb vegetables like spinach, celery, kale or cucumber. Sounds brave—I know—but the sweetness of the fruit will mask the vegetable taste.
No salad in a mug with this veggie smoothie!
Vegan Blueberry Smoothie (Without Yogurt)
There are a ton of delectable vegan variations to this blueberry smoothie.
You can replace the yogurt with coconut or soy yogurt, banana, chia seeds, hemp seeds, or nix a thickener altogether and simply double up on the dairy-free low carb milk.
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When you’re ready to take your vegan blueberry banana smoothie recipe to the next level, be sure to check out my super-easy resources on how to make almond milk and how to make coconut milk! Homemade dairy-free milks contain only a fraction of the sugars, carbs, and preservatives when compared to cow’s milk, and are an awesome addition to any low carb drink. Plus, they’re way easier to toss together than you might think!
Side note: preparing homemade coconut milk also yields a scrumptious pulp which adds a crave-able texture to this blueberry smoothie vegan variation. Just one more reason to give it a shot!
What Other Fruit Goes Well With Blueberries?
Throw a dart in a produce section (just kidding, please don’t do that) and you’ll likely land on a low carb fruit that pairs well with blueberries! A couple of my favorites are:
- Other Berries: Because, to quote my mother, “the more, the merrier.” And for us watching our carbs, berries tend to be lower in carbs than other fruits.
- Bananas: The creamy texture adds a notably ice-cream-like quality to the smoothie. Yum!
- Pineapple: Turn this into an anti-inflammatory smoothie by adding some of this goodness. Pineapple has an enzyme call bromelain, which is know to reduce inflammation!
- Grapefruit: Get your vitamin C in, and maybe even get your family in on the grapefruit action? It’s worth a tangy, tart try!
Other than tomatoes, it’s hard to go wrong when crafting your own low carb vegetarian recipes for smoothies!
As a diabetic, I stick to fruits that are lower in sugar (sorry mangoes and bananas) and add just enough to get the sweet flavor. If you’re watching your carbs like me, it’s important to know what low carb fruits you should stick to.
How Do You Make a Blueberry Smoothie?
Simple. Just place the ingredients in the blender and press the button! I love topping my smoothie with hemp seeds (for extra protein), coconut flakes, fresh fruit slices, cacao nibs, or soaked chia seeds!
Topping your smoothie with a little crunch factor can help you feel like you’ve had a complete low carb breakfast without eggs, even if it’s the only thing at the table.
Low Carb Smoothie
Although the main component of smoothies, fruit, is not particularly low in carbs, you can balance it out with other ingredients for a higher protein/healthy fat ratio.
Making a low carb smoothie is possible with a smart mix of ingredients. Add more protein (or a vegan source of protein) with a tablespoon of hemp seeds or almond butter.
Or check out:
Low Carb Yogurt
Greek yogurt can be a rich protein, low carb source you can add to your low carb strawberry smoothie or low carb blueberry smoothie recipe. Make sure to read the labels, as some brands are higher in carbs and sugar than others.
My favorite brand is Fage as it’s loaded in protein and is delicious to boot! 1 cup of Fage 2% has 170 calories, 23g protein, 9g carbs—impressive right?
Low Carb Protein Powder
You can also add a low carb protein powder. I’ve been loving my Garden of Life Vanilla Protein Powder, made solely from plant based proteins. Flavor is awesome (adds a nice sweetness)—and makes for a deliciously well rounded meal.
Whey protein is another great option.
Are fruit smoothies good for weight loss?
Short answer? Not necessarily, as they tend to be high in sugar. But you can maximize the benefits by trying low carb recipes like this that use less fruit and add more protein sources.
Pairing a small smoothie with your low carb breakfast can transform a flimsy snack into a filling low carb meal, that brings you joy and keeps you satisfied throughout the morning.
Better yet— double up on low carb proteins and add a splash of greens, and you can tailor your own perfect healthy blueberry smoothie recipes for weight loss.
Low Carb Smoothie For Meal Prep!
This low carb smoothie makes low carb meal prep a breeeze!
Just toss your smoothie ingredients (hold the liquid/milk) in a resealable bag, and into the freezer. When you’re craving a smoothie, simply toss the ingredients in your blender with a dash of milk, and voila! Breakfast is served 🙂
Low carb blueberry smoothies are a delicious way to treat yourself while meeting your healthy living goals! Blend on, my friends!
- 1/2 Cup Blueberries frozen or fresh
- 1 Cup Greek Yogurt I use Fage 2% because it's high in protein. If vegan or dairy-free substitute for coconut yogurt
- 1 Cup Low Carb Milk almond milk, coconut milk
- 1/4 Cup Coconut flaked, unsweetened
- Optional: Handful of Spinach or Greens (the sweetness from the fruit helps to mask this!)
- Put all ingredients into a blender and blend away!
- Top with coconut, hemp seeds, or whatever you'd like. Enjoy!
- If you'd like to cut the carbs in this smoothie, try using a lower carb berry such as raspberries, blackberries or strawberries.
- You can also use less blueberries and add some low carb sweetener to bring back some sweetness!
- You can add more blueberries if you aren't watching your carbs.
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