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5 Low Sugar Smoothies that Taste Amazing

Are you ready for some healthy low sugar smoothies (that still taste amazing)? Sugar can easily creep up in smoothie recipes, but today we’re keeping it in check with low sugar smoothie recipes and some sneaky vegetables.

Lisa Bryan standing next to a Vitamix blender with different colored smoothies.

Now that we’re in the thick of summer I’ve been receiving a lot of requests for smoothie recipes. But particularly for low sugar smoothies.

As you might imagine, many smoothie recipes are loaded with natural sugar from the fruits contained within the smoothie. Now, to be clear, I’m not against natural sugar from fruit. But when it comes to smoothies it’s really easy to over-indulge.

So what smoothies can you enjoy on regular rotation? The ones I’m sharing below! They’re still fruity (but not overly so) and have 15 grams of sugar or less per serving. Bonus: you can sneak in some extra veggies. I’ll show you how.

Are Smoothies High In Sugar?

A smoothie may sound like an ideal healthy snack, but it might be hiding more sugar than you think (like my favorite mango smoothie). Toss in some juice, maybe a drizzle of honey, banana slices, and before you know it, you’ve consumed 50+ grams of sugar!

But, this doesn’t mean you can’t create smoothies that will satisfy your sweet tooth while having lots of nutrients, protein, and fiber. With the right combination of specific fruits and vegetables, you can enjoy your smoothie without having to worry about your sugar intake.

Consuming Sugar in Moderation

I think we’re all aware that excessive sugar isn’t the best for your body, but as long as you consume it in moderation, you’ll be just fine. I’ll admit, I love fruit and include quite a bit of it into my weekly meals, but the key is understanding which fruits have higher or lower sugar content. Here is a quick breakdown:

Which Fruits Have High Sugar?

  • Banana
  • Mango
  • Pears
  • Pomegranate
  • Cherries
  • Grapes

Which Fruits Are Low In Sugar? 

  • Raspberries
  • Strawberries
  • Blackberries
  • Blueberries
  • Kiwi
  • Cucumber
  • Lemons
  • Avocado

Lisa Bryan drinking a variety of smoothies

Ways To Add More Vegetables To Your Smoothies

Now that we’ve established to minimize certain fruits in smoothies, it’s time to bring in the power of greens! Yes, you can load your smoothie with tons of nutrients without ruining the taste.

Tip on adding vegetables:  two vegetables that are a great substitute for adding heft to your smoothie are blanched and frozen zucchini and frozen cauliflower. Blend these into your mix and you have the perfect replacement for your typical banana.

Now, here are a few vegetables options to add:

  • Avocado has the highest protein of any fruit and adds an unmatched creaminess to any smoothie.
  • Cucumber provides a light and fresh taste while providing a lot of water to stay hydrated.
  • Carrots are great for boosting your immune system and add a natural sweetness and color to your smoothie.
  • Leafy Greens are a great source of fiber, protein and antioxidants.
  • Beets can be used to sweeten an all veggie smoothie and boost energy levels.
  • Zucchini is high in fiber and water content to keep you full and is virtually tasteless in a smoothie.
  • Cauliflower is filled with Vitamin C, potassium, and fiber and adds non-sugar creaminess.

Ways To Add Protein To Your Smoothies

If you’re looking to boost the protein in your low sugar smoothies, here are a few suggestions on ways to do it:

  • Nut Butter adds protein and healthy fats with just a single tablespoon.
  • Greek Yogurt is a great way to add a creamy, tangy texture.
  • Nuts and Seeds provide extra fiber and protein per tablespoon.
  • Protein Powder such as whey or plant-based is an easy way to include protein in the mix.
  • Collagen Powder boost your protein and supports healthy skin, hair, and nails.

5 Low Sugar Smoothie Recipes

Finding the right balance of flavor between lots of vegetables and minimal fruits can seem hard, but I’ve tested out for you a few of my favorite smoothie recipes that are veggie filled and keep sugar levels at a minimum. Watch the video below!

Pineapple Coconut Smoothie

This is a tropical fruit delight of creamy coconut milk, fresh pineapple, and a hint of ginger. Add any of the protein options mentioned above (I added Vital Proteins Vanilla Coconut Whey Protein) for a boost.

Pineapple coconut smoothie

Blackberry Cream Smoothie

A luscious blackberry smoothie mixed with greek yogurt and a sprinkle of hemp seeds. Plus, it’s packed with protein and a few sneaky cauliflower florets.

Blackberry Cream smoothie

Orange Carrot Smoothie

This blend of almond milk, orange, carrot and vanilla bean is like a creamsicle in a cup! But don’t look past the fact that it’s loaded with protein from cauliflower and a scoop of Vital Proteins Collagen Peptides.

Orange carrot smoothie

Cucumber Kiwi Smoothie

A creamy yet refreshing smoothie loaded with fiber and protein. The mix of spinach, avocado, cucumber, kiwi, cauliflower, and almond butter makes for the ultimate green drink!

Cucumber kiwi smoothie

Berry Spinach Smoothie

A Downshiftology classic recipe made from a rich blend of mixed berries, spinach, chia seeds and avocado. Ditch the banana for zucchini and you’ve got yourself a delicious low sugar smoothie recipe.

Berry spinach smoothie

5 low sugar smoothies in glasses.

Remember that I have separate recipes for homemade almond milk, cashew milk and almond butter if you’d like to make your own. Happy smoothie-making!


Lisa Bryan drinking a variety of smoothies
4.93 from 28 votes

5 Low Sugar Smoothies That Taste Amazing

Prep Time: 5 mins
Total Time: 5 mins
Servings: 1 serving
Author: Lisa Bryan
Print Recipe Pin Recipe
Enjoy these 5 low sugar smoothies that are packed with nutrients, a little bit of fruit and sneaky veggies. Watch the video above to see me make them! And don't forget to read the extra tips listed below.


Pineapple Coconut Smoothie

  • 1/2 cup water
  • 1/2 cup full fat coconut milk
  • 1 cup frozen pineapple
  • 1 small piece fresh ginger , approx 1 teaspoon minced or chopped
  • 1 tablespoon chia seeds

Blackberry Cream Smoothie

  • 1 cup water
  • 1/2 cup greek yogurt
  • 1 cup frozen blackberries
  • 1 tablespoon hemp seeds
  • 1/2 cup blanched then frozen cauliflower , optional

Orange Carrot Smoothie

  • 1.5 cups unsweetened almond milk
  • 1 orange
  • 1/3 cup grated carrot
  • 1 tablespoon flax seeds
  • 1 teaspoon vanilla bean powder
  • 1 scoop collagen powder
  • 1/4 cup blanched then frozen cauliflower , optional

Cucumber Kiwi Smoothie

  • 1 cup water
  • 1 handful spinach
  • 1 cup cucumber
  • 1 kiwi fruit
  • 1/4 avocado
  • 1 tablespoon almond butter
  • 1/2 cup blanched then frozen cauliflower , optional

Berry Spinach Smoothie

  • 1 cup water
  • 1 cup frozen mixed berries , (strawberries, raspberries, blueberries)
  • small handful of spinach
  • 1 tablespoon chia seeds
  • 1/4 avocado
  • 1/2 cup blanched then frozen zucchini , optional


  • Add all of the ingredients to a blender and blend until creamy.

Lisa's Tips

  • If you're new to low sugar smoothies you can always add half a banana or apple to help bridge the gap until your taste buds adjust to the lower sugar quantity.
  • I've added veggies to increase the nutrients and volume of each smoothie. These are optional and I recommend you adjust to the low sugar smoothie first, then get creative with vegetables.
  • You may taste the cauliflower more than the zucchini, so if you can't decide which veggie to add, start with the zucchini first. 
  • Have fun with the flavors, low sugar fruits, sneaky vegetables and protein options. If you make a smoothie variation that you love, share it in the comments below! 
  • These are the glass straws I use and love. 
  • The nutrition information listed below is for the Berry Spinach Smoothie. Here's the breakdown of the others (I didn't include any powders):
    • Pineapple Coconut Smoothie: calories: 334, fat: 25, carbs: 26, sugar: 14, protein: 4
    • Blackberry Cream Smoothie: calories: 275, fat: 17, carbs: 23, sugar: 14, protein: 11
    • Orange Carrot Smoothie: calories: 216, fat: 7, carbs: 25, sugar: 15, protein: 15
    • Cucumber Kiwi Smoothie: calories: 226, fat: 14, carbs: 24, sugar: 11, protein: 7


Calories: 228kcal, Carbohydrates: 30g, Protein: 4g, Fat: 12g, Saturated Fat: 2g, Sodium: 24mg, Potassium: 538mg, Fiber: 12g, Sugar: 15g, Vitamin A: 269IU, Vitamin C: 20mg, Calcium: 88mg, Iron: 2mg
Course: Drinks
Cuisine: American
Keyword: healthy smoothies, low sugar smoothie recipes, low sugar smoothies
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Tag @downshiftology and hashtag it #downshiftology.

Thanks to Vitamix for partnering on today’s video!

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105 comments on “5 Low Sugar Smoothies that Taste Amazing”

  1. I love the hidden veg!!  Can you use raw zucchini? What’s the benefit to blanching veggie freezing? 

  2. The extra tips on preparing the zucchini and cauliflower made all the difference – thank you Lisa! Blown away i can’t taste them at all and am finally able to give banana the kick from my smoothies!

  3. Hi Lisa! I’m allergic to avocado. What would you substitute it for in smoothies and recipes in general?

  4. Thankyou so much for your amazing recipes Lisa, I’ve been making loads of them and they’re delicious! I feel better, have lost weight and have a real sense of pride in making things from scratch! I brag about my mayo making now, thanks to your instructions! Just a side note, for us metric users, fluids are always measured in millilitres (mls) not grams. Grams are for solids. (It’s mls/litres on the side of the measuring jug). Thanks again for your great content!

    • Happy to hear you’ve been enjoying my recipes so far Kerri! And thanks for making note of that. I will keep it in mind :)

  5. Thank you for this, really useful information and low sugar smoothie recipes. Can’t to try them!.

  6. Thank you so much for the lower sugar smoothies. I recently started drinking green smoothies and noticed I gained a pound or two one I started and figured it was all the fruit. I would really appreciate if you could give a few more to add to my repertoire! Thanks again!

  7. Is there an easy way to turn these smoothies into smoothie bowls? Thanks!

  8. Thank you so much for these recipes! I’m enjoying the berry spinach right now! I recently was diagnosed with PCOS and stopped making smoothies for the exact reason that they’re SO high in sugar. So glad I found this list for inspiration :)

  9. They look really good I was wondering about adding oatmeal to any of these smoothies that what I eat in the morning.

  10. when you talk about sugar in smoothies using bananas, etc.. isn’t the sugar in fruits and vegetables metabolized differently than actual processed table sugar? Has anyone ever gotten fat eaten fruits & vege’s? I don’t think so. But what are your thoughts? Thanks. These are GREAT smoothie recipes! excellent combo’s

    • Hi Barbara – yes, sugar from fruits is metabolized differently (due to fiber, etc). But some people, like diabetics, do need to keep an eye sugar no matter the source. Hope you enjoy the recipes!

  11. Why it is necessary to blanch the zucchini or cauliflower before freezing? (silly question) if I buy frozen cauliflower, will that work? What are your thoughts of frozen fruits and veggies?

    • Hi Ryann- It’s best to blanch these veggies so that when you defrost them, they’re not filled with moisture and otherwise become super soggy. And I think buying frozen fruits and veggies are fine as I sometimes do that too!

  12. Lisa, do you have a post on a “formula” for smoothies? I would love to have a sense of basic building blocks so I can throw together a smoothie based on what I have in the fridge or freezer. So something like X amount of liquid (and a listing of various options) + X amount of fruit/veg + X amount of add-ins. And then maybe some “flavor” suggestions.

    • Hi Katlin- I don’t have an exact recipe breakdown, but you can check out my post “How To Make The Healthiest Green Smoothie” for ideas on how to build the perfect healthy smoothie with different ingredients and a few ratios in the description!

  13. This post is awesome, i’ve tried every smoothie so far and if i need to pick a favorite it must be the berry and spinach smoothie. The little ones also approved the smoothie and didn’t notice there were any green leaves involved.

    • Hi Mallory – That one actually is my most loved “brown” smoothie :) I’ll definitely make a separate smoothie post dedicated to that towards the summer!

  14. I made a twist on the pineapple smoothie by adding frozen cauliflower, spinach, and a quarter of an orange. It was very good, next time I think I will add a little more orange.

  15. Which container do you use to make the smoothies? Are you using the 48oz or 64oz?

  16. Lisa, thank you for the low sugar smoothie recipes. I’ve tried one so far and have made it many times since. I have a question for you. Do you have a list of “sneaky” vegetables? I searched your website and couldn’t find one. Thank you.

  17. Great preparation tips (my downfall), imaginative recipes, and wonderful video content and quality. Thanks for your investment of time and effort to make this valuable content freely available.

    With so many “lifestyle” blogs I run across, when searching for useful and credible information, I’m sorry to admit that I’ve become a bit cynical of them and find many of them to blend together in blandness.

    In your case, though, I find your website clean, well-organized, helpful, and credible. Your calm approach without a lot of jarring and unnecessary music is the organic, low-sugar icing on the home-made gluten-free cake.

    Wishing you much continued health, happiness, and prosperity.

    • Hi Aaron – I’m so glad to hear you’re enjoying all my content and recipes so far, and welcome to the Downshiftology community :) Can’t wait to share tons more new content later this year!

  18. Thank you for all the wonderful recipes you present on your blog. I know it’s a ton of work but it is SO appreciated. I love the substitutes for bananas in smoothies, I’m going to try them both. Every morning when I add that banana to my smoothie I’m always thinking of all the sugar I’m adding. My question – how do you add beets? Beets are so healthy and I can buy them raw, what do you do to them before adding to your smoothie? Thank you!

  19. Lisa, I am so grateful to have found you. I’ve been following you for about a year now and just recently was diagnosed with gestational diabetes. I appreciate how you put the nutritional info with the recipes and make it simple and attainable to follow. I plan to try out all the low sugar smoothies now. Thanks so much! 

    • Hi Margot – I am so glad you discovered Downshiftology as well! Can’t wait for you to give these recipes a go and start your journey to a healthy lifestyle :)

  20. Awesome per usual! Love the ideas about freezing vegetables such as zucchini and cauliflower to add for nutrients, what a great idea!

  21. ??Hi Lisa,

    How do you feel about not blanching the cauliflower and zucchini? Is there an ‘advantage’ to the blanched & frozen approach? Can they just be added raw/frozen? 


  22. I’ve never made a smoothie before, I’ve always heard they were high in sugar but watching this video, I’m ready to give it a try.

    • Hi Becky – Now is the perfect chance to start making smoothies! They are a great breakfast option, or in between meals snack. A lot of smoothies do have a lot of sugar from even just fruits, so it’s important to load them with veggies :)

  23. Thank You!! I’m doing baby steps for my husband and these smoothies are awesome!! It was just what I was looking for.

    • Hi Sylvia – I’m so glad your husband loves these recipes! They are much lower sugar than normal smoothies, and definitely taste like it. But, if he can get accustomed to it, that would be awesome :)

  24. Really appreciate the idea and info regarding freezing the zucchini and cauliflower… as I had gastric bypass surgery over 20 years ago and still cannot digest very many veggies and need to more in

    • Hi Sherie – This would be a great way to sneak in some vegetables into your diet if your stomach cannot process many veggies.

  25. I have gout and these low sugar recipes will definitely help. Do you have a recipe or can recommend one that will help people with gout?
    Thank you so much for sharing!

    • Hi Bruce – I would recommend trying the Pineapple Coconut Smoothie and the Cucumber Kiwi Smoothie!

  26. Thanks for sharing such easy, yet delicious smoothie recipes. I am truly glad to see ways to incorporate more veggies into my drinks. Keep up the good work.

  27. Looks very inviting.

  28. Thank you so much for posting these low sugar smoothies. Your information on substitutions for bananas is so helpful. I love creamy smoothies so usually turn to bananas and this gives me alternatives that are so much more healthy. I have been working on removing high sugar foods from my diet as they effect my mood. I am a caregiver for my husband so need all the energy I can get. 

    • Hi Libby – I am so glad you found these recipes helpful! Cutting sugar isn’t always the easiest, but just know there are always alternatives. I wish you and your husband all the best and thank you for following along to Downshiftology :)

  29. sounds great. Also green banana are low in sugar and gut friendly.

  30. Supper good.

  31. Great collection of low sugar healthy recipes. Blackberry Cream Smoothie is my favorite one. Thank you for share.

    • Hi Steven – Glad you loved the recipes! The Blackberry Cream one is also one of my favorites. The creamy texture is a winner :)

  32. and…. Happy Birthday!

  33. I love your blog, you are so very (very) organized in your posts and videos… thank you! I mentioned to my husband a few days ago that I needed to reduce the sugar in our smoothies, and what did I see in my email….. your low sugar smoothies link :) Perfect timing.
    Would you consider sharing what cleaning products you use in a post/video? I am guessing you are a pretty healthy person all around.
    Thanks for such wonderful inspiration.

    • Hi Kim – Thanks so much for following along and I’m glad you love my posts & videos! I will definitely keep in mind to make a post about cleaning products soon :)

  34. Another use for the zucchini from our garden. I’ll be watching for a good cauliflower sale as well. Thanks for the inspiration.

    • Hi Kathy – A great way to use up your leftover zucchini! Let me know how you like these recipes :)

  35. Started following you when I started Whole 30, and now I’m hooked on your videos.  Thank you Lisa for making me healthier and helping my son with his celiac disease.

    • Hi Wendy – thank you so much for following along to my channel and I’m so happy to hear that I can provide healthy inspirations for you and your son! Celiac isn’t always easy to deal with, but just know there’s always an alternative when it comes to food :)

  36. Hi Lisa – I love a smoothie for breakfast but have always included half a frozen banana – your Kiwi Cucumber Smoothie is now my new fave! We love cauliflower “anyway” in our house – now I am including it in my morning smoothie  – never would have thought of that! Love your recipes – thank you!

    • Hi Sue – I’m glad you’re loving my new smoothie ideas! Cauliflower is such a great way to sneak in veggies while keeping a thick consistency like a banana does :)

  37. Great videos

  38. Lisa, I couldn’t see where to enter under the video for the Vitamix giveaway?
    These all look awesome ❣️ Look forward to trying them out as a treat. I am a type 2 diabetic.

    • Hi Vivian – If you go to the description under the video in Youtube, you will see the Giveaway Rules on how to enter :) I hope you love these smoothie ideas!

  39. I want to try all of these smoothies! They look so tasty!

  40. Blueberries and spinach equals baby poop brown smoothie. Just a warning. Otherwise great new ideas (cauliflower and zucchini)!

    • Hi Margaret – The blueberries and spinach one actually is the sweetest out of all of them! Despite the color :)

  41. All of these smoothies look amazing, Lisa! Love that they are low in sugar – such a delicious way to start the day. Yum!

    • Hi Sapana – These are definitely a delicious and healthy way to start your day :) Do let me know which one ends up being your favorite!

  42. This is such a great and informative post! So many people don’t understand that fruit = also sugar, so I’m happy you gave some great alternatives for fruit & berries that are lower in sugar.

    • Hi Emmeline – Fruits in sugar is definitely something that a lot of people look past, especially in smoothies! So, I hope this post inspires people to add alternatives into their recipes :)

  43. Lisa, I “have” :) Hashimotos. Thank you for your service. You make preparation less overwhelming and very inviting!

  44. These are all amazing! I LOVE raspberries in smoothies for their love sugar and tangy flavor. YUM!

    • Hi Claire – I’m glad you love these recipes! Let me know which one ends up being your favorite :)

  45. I can’t wait to try these! What do you typically do with leftover smoothies? I’ve heard of pouring in ice trays and blending up later.

    • Hi Alex – Let me know how you like these smoothies! And yes, you can definitely pour them into ice trays to not waste the leftovers :)

  46. These are easy to get ingredients and good flavored smoothies I have lost allot of weight and don’t feel guilty drinking my desserts with these recipes the extra protein is great also

    • Hi Becky – Yes! These smoothies are easy to make and still fulfill that sugar craving we all have :) I’m glad you loved these recipes!

  47. Very excited to try all of these recipes.

    • Hi Barbara – Definitely let me know how you like them and would love for you to share your favorite :)

      • Hi Lisa. I was looking for the link to the Vanilla Bean Powder you use. I’ve never heard of it before and am interested. However, I’m weary of just picking any one on Amazon for purity and quality concerns. Thanks in advance. Happy soon to be birthday.

        PS we’ve tried a lot of your recipes and they have been spot on. Thank you for sharing and keep doing what you’re doing!

      • Hi Nicole – Vital Proteins is a very trusted brand and one of my personal favorites when it comes to protein powder :) Also, thank you for following along to my channel and I hope my posts and videos continue to inspire you in the kitchen!

  48. These look delicious, thanks for sharing. Another source of protein that I often use with my smoothies is cottage cheese. It blends perfectly and you’d never know it is in there. I have a Vitamix, too (Professional series 750); aren’t they terrific?

    • Hi Sashine – Ah yes! Cottage cheese sounds like a great protein option as well. Also, I definitely agree that the Vitamix is amazing! I use it for almost 60% of my recipes :)

  49. I haven’t made these yet but they look delicious and want to try one each week! Will post when done! I love that you could freeze zucchini and cauliflower, never knew that. Thanks for the recipes 

    • Hi Suzanne – Definitely let me know when you try them! Would love for you to share a photo of it in the Downshiftology Facebook Community Page if you aren’t a part of it yet :)

  50. My name is Sumitra . I’ve been watching your videos on YouTube for a long time . I love your recipes , your kitchen and the gadgets you use . I live in India and often wonder if you showed some recipes using tropical fruits and vegetables too . Also wishing you a very happy birthday on the 31st of August . Stay happy and healthy. 

    • Hi Sumitra – Thank you for the birthday wishes and for following along with Downshiftology all this time! I love to hear where my followers are from all around the world. I haven’t used a lot of tropical/exotic fruits just yet, but I will be sure to keep that in mind for my next recipes :)