6 Low Sugar Smoothies (By a Smoothie Expert)

Most smoothies are often high in sugar, but typically that’s from the natural sugars from fruit, not added sugar.

This type of sugar isn’t as bad as white sugar.

But, even with fruit sugar, too much can still be harmful.

Low Sugar Smoothies featured image

As someone who worked at Smoothie King for several years, I know how much sugar smoothies can contain!

So, I developed these delicious low sugar smoothie recipes.

My 6 Low Sugar Smoothie Recipes

My list of recipes consists of healthy low-sugar smoothies such as low-sugar smoothie recipes for diabetics, no-sugar smoothies for weight loss, low sugar high protein smoothie recipes, & low sugar breakfast smoothies.

Whatever your goal is, or diet, there is a recipe for everyone, with any needs!

#1. Keto Spinach Smoothie (4.2g of sugar per serving)

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Keto Spinach Smoothie For Weight Loss (No Sugar)

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A delicious and easy spinach smoothie for weight loss for you today. it’s keto-friendly, sugar-free and it’s thick, and refreshing.

  • Total Time: 5 minutes
  • Yield: 1 1x

Ingredients

Units Scale
  • 1 handful of spinach (washed)
  • 1 tbsp of chia seeds
  • 1/4 avocado (pitted and peeled)
  • 250 ml coconut water
  • 1 tsp matcha powder
  • 34 cubes of ice

Instructions

  1. Add all the ingredients to your blender jug.
  2. Process until completely smooth. For about 2-3 minutes.
  3. Serve and enjoy!

Notes

Best consumed straight away.

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Smoothie
  • Cuisine: American

Nutrition

  • Calories: 208
  • Sugar: 4.2
  • Fat: 13
  • Carbohydrates: 10.2
  • Fiber: 10
  • Protein: 6.4

This smoothie is one of the lowest-sugar smoothies on my low sugar smoothie list.

The smoothie tastes fresh, and delicious, even though it barely contains any sugar.

Even if you are not necessarily keto, you can still enjoy this smoothie!

#2. Low Sugar Green Smoothie (9g of sugar per serving)

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Diabetic-Friendly Green Smoothie

Diabetic-Friendly Green Smoothie

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Sip on goodness with this Diabetic-Friendly Green Smoothie. A tasty, healthy choice for balanced blood sugar and vibrant well-being.

  • Total Time: 7 minutes
  • Yield: 1 1x

Ingredients

Units Scale
  • 1 cup of spinach (washed)
  • 1/4 avocado
  • 1 medium-sized green apple (diced)
  • 1/3 cup sliced cucumber
  • 1/2 cup cold water
  • 1 tsp minced fresh ginger root
  • 1 small handful of celery (diced)

Instructions

  1. Wash the fresh veggies and prepare them as described above.
  2. Add all ingredients to a blender.
  3. Blend for 2-3 minutes until smooth,
  4. Serve and enjoy.

Notes

The smoothie is best consumed as soon as it is blended.

  • Prep Time: 5 minutes
  • Cook Time: 2 minutes
  • Category: Breakfast, Smoothie
  • Cuisine: American
  • Diet: Diabetic

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 150
  • Sugar: 9g
  • Fat: 9g
  • Saturated Fat: 1g
  • Carbohydrates: 18g
  • Fiber: 7g
  • Protein: 3g

This smoothie has slightly more sugar per serving, but it’s suitable for diabetics and is made with diabetic-approved ingredients.

The green smoothie is packed with greens and nutrient-dense ingredients.

Even if you are not diabetic, you can most certainly enjoy this smoothie.

#3. Detox Low Sugar Green Smoothie (4.4g of sugar per serving)

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Matcha Power Detox Smoothie

Matcha Power Detox Smoothie

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Revitalize at the start of your day with our Matcha Power Detox Smoothie. Antioxidant-rich and deliciously healthy!

  • Total Time: 7 minutes
  • Yield: 2 1x

Ingredients

Units Scale
  • 1/4 tbsp of matcha powder (I used this one)
  • 1/4 of cucumber
  • 1 tbsp of freshly minced ginger
  • 2 handfuls of spinach
  • 1/2 green apple
  • 1/2 cup/110ml of cold water
  • 1 tbsp of detox superfood blend (I used this one (optional))

Instructions

  1. Wash the cucumber and apple. Trim the apple. Mince the ginger and wash the spinach.
  2. Then add all the ingredients into a blender and blitz until completely smooth. About 3 minutes.
  3. Serve and enjoy.

Notes

Best consumed straight away, however, you could refrigerate and drink the next day. Just stir it all.

  • Author: Ella Waterworth
  • Prep Time: 5 minutes
  • Cook Time: 2 minutes
  • Category: Breakfast, Drinks
  • Cuisine: Mediterranean

Nutrition

  • Calories: 99
  • Sugar: 4.4
  • Fat: 0.2
  • Carbohydrates: 9.8
  • Fiber: 6.3
  • Protein: 1.7

This smoothie is antioxidant-packed, beautifully green, and full of goodness. It is dairy-free and vegan-friendly.

It not only helps boost energy thanks to the matcha in the smoothie, but it also assists in detoxifying your body.

#4. Low Sugar Beetroot Smoothie Bowl (5.9g of sugar per serving)

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a side shot of a bowl filled with a beet smoothie suitable for diabetics

Diabetic-Friendly Beetroot Smoothie Bowl

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Indulge in this Diabetic-Friendly Beetroot Smoothie Bowl – worry-free! A nutritious delight carefully crafted for taste and blood sugar balance.

  • Total Time: 5 minutes
  • Yield: 1 1x

Ingredients

Units Scale
  • 1 cup of beetroot (raw or steamed)
  • 1/4 cup of unsweetened coconut milk from a carton, or plain water
  • 1/2 cup of unsweetened Greek yogurt
  • 1/2 cup of frozen avocado slices
  • 1 handful of fresh spinach
  • 1 tbsp of chia seeds

Instructions

  1. If using raw beets, peel the skin off and dice them. If using steamed beets, simply dice them into quarters and fill up a cup.
  2. Using a high-speed blender or a Nutribullet, add the beets, frozen avocado and yogurt first, followed by the rest of the ingredients listed.
  3. Blend for 3-4 minutes, until the smoothie is smooth and creamy.
  4. Noteif the blender is struggling, add a touch more liquid.
  5. Pour the smoothie into a glass cup or a bowl, and add your favorite toppings!
  6. Enjoy.

Notes

Consume the smoothie as soon as it’s blended and served.

  • Author: Ella Waterworth
  • Prep Time: 2 minutes
  • Cook Time: 3 minutes
  • Category: Breakfast, Snack
  • Cuisine: American
  • Diet: Diabetic

Nutrition

  • Serving Size: 1 smoothie bowl
  • Calories: 300
  • Sugar: 5.9g
  • Fat: 18
  • Carbohydrates: 25
  • Fiber: 10
  • Protein: 15

This low sugar smoothie recipe list will not be fully completed without a smoothie bowl recipe!

This beet smoothie bowl is one of my favorite low sugar smoothie bowl recipe.

I love adding a mix of nuts and seeds, and an extra dollop of yogurt as toppings to this bowl!

#5. Heavy Metal Detox Smoothie Recipe (12g of sugar per serving)

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Heavy Metal Detox Smoothie Recipe

Heavy Metal Detox Smoothie Recipe

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Revitalize with a refreshing Heavy Metal Detox Smoothie! Packed with antioxidants, ginger, wild berries, and cilantro, it’s a flavorful blend supporting metal detox.

  • Total Time: 5 minutes
  • Yield: 1 1x

Ingredients

Units Scale
  • 1 cup of wild blueberries (or organic blueberries)
  • 56 leaves of cilantro (washed)
  • 1/2 cup of ice cold water
  • 1 tbsp of freshly minced ginger
  • 1/3 cup of yogurt with live cultures
  • 1 lemon (juiced)
  • 1/4 tsp of matcha green tea powder

Instructions

  1. Measure and prepare your ingredients as instructed.
  2. Grab a blender or a Nutribullet, and add the frozen blueberries first to the blender.
  3. Add all the other ingredients prepared, and blend for 2-3 minutes until smooth.
  4. Serve and enjoy!

Notes

The smoothie is best consumed as soon as it’s blended.

  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Vegan

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 200
  • Sugar: 12g
  • Fat: 2g
  • Carbohydrates: 22g
  • Fiber: 3g
  • Protein: 4g

Whether or not you need a heavy metal detox, this smoothie can be consumed by anyone.

It does contain 12g of sugar per serving, but it’s still very low compared to many store-bought smoothies for example.

#6. Low Sugar Cottage Cheese Smoothie (5g of sugar per serving)

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Keto Cottage Cheese Smoothie

Keto Cottage Cheese Smoothie

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Indulge in this creamy and thick keto cottage cheese smoothie, a low-carb, high-protein blend ideal for your ketogenic diet journey.

  • Total Time: 5 minutes
  • Yield: 1 1x

Ingredients

Units Scale
  • 1/2 cup cottage cheese (sugar-free)
  • 1/2 medium-sized avocado
  • 1/2 cup unsweetened almond milk
  • 1 handful of spinach (washed)
  • 2 frozen strawberries
  • 1 tablespoon of chia seeds

Instructions

  1. Using a Nutribullet or a high-speed blender, capable of blending without much liquid, add the cottage cheese, spinach, and berries first, followed by the rest of the ingredients.
  2. Blend for 3-4 minutes, until smooth and creamy.
  3. Serve and enjoy!

Notes

*For recipe tips, variations, and more, scroll past the recipe!

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 355
  • Sugar: 5g
  • Fat: 17.3g
  • Carbohydrates: 14g
  • Fiber: 18.5g
  • Protein: 21.3g

5g of sugar per serving, that’s all this keto cottage cheese smoothie has!

It’s a delicious breakfast, that is not only filling, but so nutritious too.

Frequently Asked Questions:

Do Homemade Smoothies Have a Lot Of Sugar?

It really depends on how you make your homemade smoothies. The total amount of sugar will very much depend on what type of ingredients you use, and how much.

Is a Smoothie a Day Too Much Sugar?

A smoothie a day is not too much sugar, especially if it's from mostly fruit. Avoid smoothies with added sugars.

Does Blending Fruit Release More Sugar?

No, it doesn’t. Fruit will have just as much sugar if eaten whole or blended. The amount doesn’t change. If a fruit contains 12g of sugar, if you eat it whole, you will get 12g of sugar, if you blend it, you will still get 12g of sugar.

How Do You Reduce Sugar In Smoothies?

There are several things you could do, to reduce the amount of sugar in your smoothies: use fewer sweet fruits, substitute milk and fruit juices for plain water. Always choose unsweetened versions of products such as nut butter or protein powders. Instead of banana, use chia seeds or flaxseeds to thicken your smoothies

Are Smoothies With No Added Sugar Healthy?

Smoothies with no added sugar are healthier than smoothies with sugar, even fruit sugar. However, that doesn’t mean that smoothies with fruit are unhealthy.

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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