Weight Loss Smoothie Recipes

Cool Off with Healthy Weight Loss Smoothies!

Smoothies are an easy, cool, no-cook option, but many juice-bar smoothies are big calorie and carbohydrate bombs, which can be a problem for people with diabetes. That’s why we asked Jackie Mills, MS, RD, author of 1,000 Diabetes Recipes, The Big Book of Diabetic Desserts, and other cookbooks, to develop these seven weight loss smoothie recipes for us.

“The portion sizes of these drinks are smaller than you’ll get at your neighborhood smoothie shop, but they easily fit into a diabetic meal plan as part of a healthy breakfast or a revitalizing snack,” Mills says.

These weight loss smoothies also take advantage of seasonal produce — along with Greek yogurt, nut butters, tofu, or even cottage cheese — to add some protein, which helps your body digest them more slowly. This, in turn, is good for your blood sugar and keeps you satisfied.

Blueberry-Almond Weight Loss Smoothie

Packed with protein from yogurt, almonds, and milk, plus fiber from blueberries and wheat germ, this is a satisfying weight loss smoothie. 

1-1/2 cups fresh blueberries
1/2 cup plain fat-free Greek yogurt
1/4 cup slivered almonds
2 tablespoons wheat germ
Two tablespoons unsweetened almond milk or skim milk
2 teaspoons honey
1 cup of ice cubes

Combine all ingredients in a blender. Purée until smooth.

Serves 2

Nutrition
Calories: 225; Fat: 8g (0g sat fat); Protein: 11.4g; Carb: 31g; Fiber: 5.3g; Chol: 0mg; Sodium: 34mg; Calcium: 97mg

Peanut Butter-Raspberry Weight Loss Smoothie

Fresh raspberries are packed with fiber and peanut butter adds heart-healthy fat for a weight loss smoothie that will keep your blood sugar steady. 

1 (6-ounce) container fresh raspberries (about 1-1/2 cups)
2 tablespoons skim milk
Two tablespoons natural smooth peanut butter
2 teaspoons honey
1 cup of ice cubes

Combine all ingredients in a blender. Purée until smooth.

Serves 2

Nutrition
Calories: 170; Fat: 8.6g (1g sat fat); Protein: 5.1g; Carb: 20g; Fiber: 6.5g; Chol: 0mg; Sodium: 67mg; Calcium: 40mg

Strawberry-Banana-Flax Seed Weight Loss Smoothie

Soft tofu lends silky texture and satisfying protein to this flavorful smoothie. Flax seeds contribute fiber and a dash of omega-3 fatty acids. You can buy ground flax seeds, or pick up whole seeds and grind them in a coffee spice grinder.

1-1/2 cups fresh strawberries, trimmed (8 ounces)
1/2 medium banana, sliced
1/2 cup soft tofu (about 4 ounces)
2 tablespoons ground flax seeds
Two tablespoons skim milk
2 teaspoons honey
1 cup of ice cubes

Combine all ingredients in a blender. Purée until smooth.

Serves 2

Nutrition
Calories: 159; Fat: 4.7g (0g sat fat); Protein: 7.7g; Carb: 25g; Fiber: 5.4g; Chol: 0mg; Sodium: 10mg; Calcium: 122mg

Apple Spinach Smoothie

The blend of apple, spinach, and Greek yogurt makes a rich, savory weight loss smoothie recipe. A touch of maple syrup is just enough to balance the flavors without throwing off your blood sugar. 

1 small apple, cored and chopped
2 packed cups baby spinach (2 ounces)
1/2 cup plain fat-free Greek yogurt
1/3 cup unsweetened apple juice or orange juice
Two tablespoons ground flax seeds
1 teaspoon maple syrup
1 cup of ice cubes

Combine all ingredients except ice cubes in a blender; purée until smooth. Add ice cubes; purée until smooth.

Serves 2

Nutrition
Calories: 138; Fat: 2.4g (0g sat fat); Protein: 7.4g; Carb: 24g; Fiber: 5.2g; Chol: 0mg; Sodium: 69mg; Calcium: 78mg

Spiced Raspberry Cottage Cheese Weight Loss Smoothie

This smoothie is packed with protein from cottage cheese and fiber from raspberries and oats to keep your blood sugar steady. A touch of honey rounds out the flavor.

1 (6-ounce) container fresh raspberries (about 1-1/2 cups)
1/2 cup fat-free cottage cheese
2 pitted dates
2 tablespoons old-fashioned rolled oats
1 teaspoon honey
Pinch ground cinnamon
1 cup of ice cubes

Combine all ingredients in a blender. Purée until smooth.

Serves 2

Nutrition
Calories: 134; Fat: 1g (0g sat fat); Protein: 8.4g; Carb: 25g; Fiber: 6.4g; Chol: 3mg; Sodium: 216mg; Calcium: 55mg

Nutty Blackberry Weight Loss Smoothie

The combo of Greek yogurt and almond butter balances the sweet-tart flavor of the blackberries.

1 (6-ounce) container fresh blackberries (about 1-1/2 cups)
1/2 cup plain fat-free Greek yogurt
2 tablespoons almond butter
Two teaspoons honey
1 cup of ice cubes

Combine all ingredients in a blender. Purée until smooth.

Serves 2

Nutrition
Calories: 175; Fat: 9.3g (1g sat fat); Protein: 9.6g; Carb: 16g; Fiber: 6 g; Chol: 0mg; Sodium: 57mg; Calcium: 118mg

Gingery Strawberry-Kale Weight Loss Smoothie

When you make a weight loss smoothie that uses greens, such as kale or spinach, you’ll end up with a nicer texture if you blend them with the ingredients, and then add the ice.

1-1/2 cups fresh strawberries, trimmed (8 ounces)
6 large fresh curly kale leaves, stems removed
1/2 cup cold water
3 tablespoons lime juice
2 teaspoons grated fresh peeled ginger
Two teaspoons honey
1 cup of ice cubes

Combine all ingredients except ice cubes in a blender; purée until smooth. Add ice cubes; purée until smooth.

Serves 2

Nutrition
Calories: 98; Fat: 1g (0g sat fat); Protein: 3.1g; Carb: 23.2g; Fiber: 3.7g; Chol: 0mg; Sodium: 31mg; Calcium: 112mg