Low Carb Healthy Berry Smoothie

Low Carb Healthy Berry Smoothie

This Low Carb Healthy Berry Smoothie with blueberries and raspberries contains fibre, healthy fats, protein and essential vitamins and nutrients to keep you satiated until your next meal.

It is the easiest healthy breakfast protein smoothie recipe to give the ultimate energy boosting start to the day.

Raspberries and blueberries

A few years ago when I was at my lowest point in my Rheumatoid Arthritis journey, I took to having smoothies for breakfast because they were quick to make. They did not require much effort to consume and kept me full until lunch time or sometimes dinner time.

There are so many smoothies recipes out there but I have a few staple ingredients that I include for my balanced breakfast smoothies, healthy green smoothies and healthy protein smoothies for weight loss or fasting for Ramadhan.

I love making berry smoothies with yogurt as it thickens the smoothie when you blend it with frozen fruit and feels like having a drinkable Greek Yogurt breakfast bowl. When I feel that my digestive system is out of whack the quickest way to feel better is having a cultured milk kefir smoothie with sweeter fruits like mango or banana to counteract the sour note of the kefir.

Low Carb Healthy Berry Smoothie ingredients

Essential healthy berry smoothie ingredients

  • Fruit: Use from the daily requirement of 2 cups fruit in your healthy balanced breakfast smoothie. Fruits will add natural sweetness but do not use too much as it overloads you with sugar. The fruit with the lowest glycaemic index are berries, while bananas have a much higher glycaemic index and should be used in moderation.
  • Protein: This can be in the form of greek yogurt or kefir and will provide nutrients and probiotics.
  • Healthy fats: This can be in the form of nut butters, avocado or seeds like chia, flax or hemp. The seeds also provide fibre, protein and omega-3 fatty acids.
  • Unsweetened liquid base: Unsweetened non GMO milks like almond milk, soy milk, cow or camel milk, coconut milk, coconut water or cold green tea are best. Many carton nut milks include rice milk and sweeteners so check the ingredients first. I prefer the canned coconut milk that is less watered down and has no other additives or sweeteners added.
  • Leafy greens: Use from your daily requirement of 2 1/2 cups vegetables. Baby spinach, baby kale and baby swiss chard are good leafy green vegetables. Baby kale is much less bitter than large leaf kale and easier to consume raw.
  • Anti-oxidants: Fresh ginger, turmeric, mint, lemon juice are entirely optional but add a boost of vitamin C and anti-inflammatory compounds.

How to make filling breakfast berry smoothies

  • Many children are notoriously resistant to healthy breakfasts, preferring sugar loaded cereals and drinks. To make healthy breakfast smoothies for kids, try to keep the sugar level down and add some leafy greens like spinach for a berry smoothie with spinach. They won’t even know it’s good for them!
  • Do not add refined sugar to the smoothie as it will leave you hungry before lunch time. Use ripe fresh or frozen fruits for sweetness instead.
  • That being said, don’t overload the smoothie with fruit as it makes it very high in sugar and this can actually make you more tired after the sugar high ceases.
  • Using fruit juice as a base loads your smoothie with more sugar. Use milk as the base or nut milks, soy milk or coconut water if you or your family are vegan or allergic to dairy. Ice is also good if you are using fresh fruit.
  • Smoothies are calorific even if they include only healthy unprocessed ingredients. Resist a second helping.

Low Carb Healthy Berry Smoothie

If a fresh or frozen berry smoothie doesn’t tickle your fancy for breakfast then why not try another breakfast recipe:

Low Carb Healthy Berry Smoothie

Low Carb Healthy Berry Smoothie

This Low Carb Healthy Berry Smoothie with blueberries and raspberries contains fibre, healthy fats, protein and essential vitamins and nutrients to keep you satiated until lunch time.
5 from 15 votes
Print Pin Rate
Prep time: 10 mins
Total time: 10 mins
Servings: 2
Calories: 407kcal
Author: Razena Schroeder

Ingredients

  • 130 grams raspberries, fresh or frozen (approximately 250 ml or 1 cup)
  • 150 grams blueberries, fresh or frozen (approximately 250 ml or 1 cup)
  • 250 ml coconut milk
  • 250 ml green tea (chilled)
  • 1/2 avocado, ripe (chilled)
  • 5 ml lemon juice
  • 5 ml grated ginger root
  • Stevia to taste

Instructions

  • Put all the ingredients into a blender or smoothie maker and blend until smooth.
  • Serve immediately.

Notes

  • Yield: This makes approximately 750 ml of smoothie and is enough for two 375 ml glasses.
  • Swop strawberries or blackberries for the blueberries and raspberries.
  • Swop almond milk or soy milk for the coconut milk.
  • Swop other fruit and herb infused teas or coconut water for the green tea.
  • Add honey or other sugar substitute instead of stevia for sweetness, if required.

Nutrition

Calories: 407kcal (20%) | Carbohydrates: 27g (9%) | Protein: 4g (8%) | Fat: 34g (52%) | Saturated Fat: 24g (150%) | Sodium: 25mg (1%) | Potassium: 720mg (21%) | Fiber: 9g (38%) | Sugar: 10g (11%) | Vitamin A: 115IU (2%) | Vitamin C: 31.5mg (38%) | Calcium: 45mg (5%) | Iron: 5.1mg (28%)

Nutritional information for the recipe is an approximation and varies according to the ingredients and products used.

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27 Comments

  • Reply
    Amirah Ab
    May 3, 2019 at 1:34 pm

    Thanks for this wonderful recipe. I am trying the healthy living now. WIll definitely put it in use.

  • Reply
    Rose Ann Sales
    May 3, 2019 at 12:55 pm

    This smoothie recipe sounds really great. I really ought to make anything refreshing nowadays. Thanks for sharing.

  • Reply
    Geraline Batarra
    May 3, 2019 at 10:59 am

    Been craving for smoothies every day because of the weather. I already tried too many different flavors. I hope I could find berries in my location

    • Reply
      Razena Schroeder
      May 3, 2019 at 11:07 am

      If fresh berries are not in season you can substitute frozen berries. Even better during hot weather!

  • Reply
    Jasmine Vargas
    May 3, 2019 at 5:24 am

    oh my yum! I love a good smoothie and even better that it’s low carb.

    • Reply
      Razena Schroeder
      May 3, 2019 at 11:09 am

      Yeah berries have a lower glycaemic load than most fruits so it’s the best thing especially for those living a low carb lifestyle or having issues with high blood sugar levels.

  • Reply
    David Elliott
    May 3, 2019 at 2:53 am

    I know smoothies like this can be so good for you. I definitely need to find more ways to add fiber to my diet and this looks great.

    • Reply
      Razena Schroeder
      May 4, 2019 at 9:22 pm

      This one is great if you want something healthy and nutritious without getting a blood sugar spike.

  • Reply
    Alexandra Cook
    May 2, 2019 at 3:11 pm

    This looks nice and simple to put together but so delicious! perfect for a weekend treat!

  • Reply
    Preet
    May 2, 2019 at 3:03 pm

    I love this smoothie recipe so much! every single ingredients sounds amazing, I’ll definitely be adding this to my list of things to try.

  • Reply
    Mudpie Fridays
    May 2, 2019 at 2:57 pm

    I love healthy smoothie. This pictures alone sealed the deal for me. This looks and sounds incredibly tasty!

  • Reply
    Alexandra Cook
    May 2, 2019 at 2:56 pm

    This looks nice and simple to put together but so delicious! Perfect for a weekend treat!

  • Reply
    Owen G
    May 2, 2019 at 7:19 am

    Yum. The smoothies look delicious and healthy. Looks pretty straightforward to make so will be trying this.

  • Reply
    Kalyan Panja
    May 2, 2019 at 7:09 am

    This smoothie looks mouthwatering. I would love to prepare and have it for breakfast.

  • Reply
    Cindy
    May 2, 2019 at 4:23 am

    I love smoothies! I have one every morning for breakfast.

  • Reply
    Bree
    May 2, 2019 at 4:10 am

    This smoothie looks so good! I cant believe how healthy it is!

  • Reply
    Brie
    May 1, 2019 at 10:20 pm

    Mmmm, that berry smoothie looks so good. I will definitely be trying it out.

  • Reply
    Ogbugbu Ejiroghene
    May 1, 2019 at 10:11 pm

    after the sight of this, i want to drink something.

  • Reply
    The Nail Trip
    May 1, 2019 at 2:56 pm

    Holiiii!!!
    I love smoothies! I´m always preparing them, because it´s a good way to eat fruit, and it´s perfect for summer.
    Good Day!!

    • Reply
      Razena Schroeder
      May 1, 2019 at 11:36 pm

      It is so hard to find the enthusiasm to cook or eat on a hot day, so a smoothie is the ideal way to get nourished without overheating 🙂

  • Reply
    Arun
    May 1, 2019 at 2:18 pm

    Thank you so much for this amazing recipe. Smoothies are my first go to thing in the morning. This sounds so refreshing.

  • Reply
    Maartje van Sandwijk
    May 1, 2019 at 10:24 am

    This sounds delicious! Will definitely make this 🙂

  • Reply
    Crystal // Dreams, etc.
    May 1, 2019 at 8:36 am

    Smoothies are one of my fave things for the morning! This looks delicious!

  • Reply
    Laura
    May 1, 2019 at 3:11 am

    I love this smoothie recipe! I’ve definitely been craving more smoothies now that it’s spring time! Thank you so much for this post!

    • Reply
      Razena Schroeder
      May 1, 2019 at 7:30 am

      Here it’s getting hotter by the day and this smoothie is the perfect meal when I don’t feel like cooking 😂

  • Reply
    Dalene Ekirapa
    May 1, 2019 at 2:08 am

    The berry smoothie must be super healthy. I can just imagine a combination of fruit, protein, leafy greens and antioxidants!? Just one perfect to start my day!

    • Reply
      Razena Schroeder
      May 1, 2019 at 2:13 am

      Indeed. I haven’t included any greens except avocado in this one, but in other variants I love to add some baby kale or spinach.

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