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10 dietitian-approved low-sugar smoothies you’ll love

Updated: Jun 23

image of smoothies with strawberries and hemp seeds
Low sugar smoothies you'll love

Low-sugar smoothies are a balanced way to get your day off to the right start or to tide you over between meals. They supply the vitamins, minerals, fiber, and basic materials your body needs to manage stress, elevate your mood, and stay focused and productive. However, it’s easy to go overboard with sugar in smoothies, so it’s helpful to learn the dos (and don’ts) to create a low-sugar healthy smoothie that tastes sweet.

First, I'll share the basics of smoothie-building and a formula to help you create customized smoothies. Then, I'll offer 10 smoothies that have NO added sugar! They're sweetened naturally with fruit!

How to make low-sugar healthy smoothies

Here comes the fun part. Here are the ingredients to mix and match to make smoothie magic. When adding ingredients to your blender, start with the liquid, then add your protein source, frozen or fresh fruit, greens, healthy fat, seasonings, and ice. This will help it blend more easily. If you find your smoothie isn’t blending well, add more liquid and give it a good stir.

graphic showing fruits and vegetables to add to a low-sugar smoothie
How to make a low-sugar healthy smoothie

  • Fruit. Start with 1 cup of fresh or frozen fruit. Some of the sweetest fruits for smoothies include strawberries, blueberries, mangoes, bananas, pineapple, cherries, and peaches. One quick note--people often think fruit sugar is bad, but that’s not true. Fruit is a whole food that supplies healthful vitamins, minerals, and compounds in a matrix that includes some naturally occurring sugar. So, you don’t have to worry about the sugar in fresh fruit.

Meanwhile, If you start with frozen fruit, you’ll get a thicker, creamier smoothie, which is tastier and more filling. Also, if you want to add a date or a prune or two, go for it. These dried fruits are especially sweet, so they’ll naturally sweeten your smoothie without adding sugar.

  • Veggies. Add 2 cups (or two fistfuls) of fresh greens or 1 cup of frozen greens, frozen cauliflower, raw carrots, or fresh or frozen zucchini. Note that zucchini is very watery, so cut down on the liquid if you’re using zucchini. Feel free to experiment with other veggies, too. These are my favorites, but you might like something else!

  • Protein. Add ¾ c. plain Greek yogurt (or choose a low-sugar yogurt in vanilla or another flavor) or a clean protein powder (with no artificial flavors, preservatives, or sweeteners). See my recs for low-sugar yogurt and clean protein powder below!

  • Plant-based fat. Toss in ½ to 2 tablespoons nut or nutless butters, chia, hemp, or ground flaxseeds, or 1/3-1/2 avocado. You can also use a combo of these ingredients, such as ½ tablespoon of peanut butter and ½ tablespoon of ground flaxseeds.

  • Liquid. Use ½ -1 cup unsweetened low-sugar plant-based milk or dairy milk or the same amount of coconut water, pre-steeped tea (such as green tea or chai), cold or room temperature coffee. I always start with the lower amount of liquid and add more until I reach a creamy, thick consistency.

  • Seasonings. Experiment with cocoa or cacao powder, cinnamon, cardamom, turmeric, ginger, unsweetened matcha powder (sourced from Japan), and vanilla extract. Use these to taste. I tend to go heavy on seasonings!

  • Ice. Toss a handful or two of ice cubes in the blender because ice adds more volume (read: bigger smoothie), and because it’s really cold, it takes longer to sip. That helps you drink more slowly and mindfully, making your smoothie more satisfying on every level. I tend to add lots of ice.

Graphic showing protein, milk, and fats to add to a low-sugar healthy smoothie
Ingredients to add to a low-sugar healthy smoothie


Using a powerful blender will help you get the perfect smoothie texture. I’ve sampled numerous blenders. Here are a few blenders at different price points that work well.

Note that I use affiliate links for the products I vet for my readers. These are my genuine recommendations and represent my years of experience testing and vetting products. It doesn't cost you anything to shop through these links, and you're under no obligation to shop or purchase through my site. When you do make a purchase through an affiliate link, I receive a nominal commission, which helps me provide this service to you. Thanks for supporting my site!

Protein to add to low-sugar smoothies

Infographic showing protein options to add to low-sugar smoothies
Protein to add to low-sugar smoothies

Low-sugar yogurt

My favorite low-sugar yogurt is siggi’s because all of their flavored varieties are very tame in added sugars, and I can’t say that about any other mainstream brand. I’ve been working with siggi’s for the past two years, and I’m so excited because they completely align with my values.

All of their flavors are truly delicious, but for the sake of making a low-sugar smoothie, you can explore their coconut, cherry, mixed berry acai, and peach varieties. Siggi’s also makes my favorite plant-based yogurt because it has 10 grams of protein and a reasonable amount of added sugar.

Note that I use affiliate links for the products I vet for my readers. It doesn't cost you anything to shop through these links, and you're under no obligation to shop or purchase through my site.

Low-sugar protein powder

If you’re looking for a clean, low-sugar protein powder, I recommend Noosh Almond Protein for a flavorless, vegan option. Naked Rice and Simply Fuel Chickpea Protein Powder are two excellent choices if you're allergic to nuts and want a vegan option.

If you’re shopping for a low-sugar protein powder, choose one with minimal ingredients, fillers, manufactured fibers, and sweeteners. Some of my favorites include Naked Whey Vanilla and Naked Whey Chocolate. The ingredients in Vega Protein Made Simple Dark Chocolate and Vanilla are also really clean. All of these varieties are low in added sugars. (If you're interested, learn about the benefits of collagen.)

If you want a flavored version made with no added sugar, I’d suggest Tera’s Whey, made with stevia. However, if you’re eating this regularly, watch other sources of stevia since it’s best not to overdo sugar or stevia.

Note that I use affiliate links for the products I vet for my readers. It doesn't cost you anything to shop through these links, and you're under no obligation to shop or purchase through my site.

Additional sources of protein for smoothies

Here are some other sources of protein that work well in smoothies. (If you're not in the mood for a smoothie, check out my high-protein baked oat breakfast.)

  • Tofu

  • Beans

  • Cottage cheese (my fave is Good culture because it doesn’t have any gums or fillers, and it has gut-healthy probiotics)

10 Must-Try Low-Sugar Smoothies

Here are 10 smoothie recipes that are sweetened naturally with fruit, so they have no added sugar. You'll want to make them on repeat. But I encourage you to feel free to swap out ingredients to make them your own. That's how you become more confident and competent in the kitchen. Now for the smoothie recipes!

Wild Blueberry Peanutty Protein Smoothie

This bright berry smoothie packs 24 grams of protein and 13 grams of fiber to keep you full 'til lunchtime.

Picture of table with a glass filled with blueberry smoothie and a plate with some flowers
Wild Blueberry Peanutty Protein Smoothie

Lemon Raspberry Smoothie

The cauliflower rice in this smoothie boosts the fiber and the creaminess!

Picture of a table with 2 glasses filled with raspberry smoothie and a bowl of frozen raspberries on the side. Table is garnished with lemon and banana
Lemon-Raspberry Smoothie

Red Bean Smoothie with Cherries

The addition of red beans makes this smoothie extra creamy. The smoothie has 9 grams of protein, but you can always add some Greek yogurt or protein powder for more.

Picture of a table with 2 glasses filled with a cherry smoothie and some cherries scattered around the glasses
Red Bean Smoothie with Cherries

Almond and Chocolate-Covered Strawberry Smoothie

Love the taste of chocolate-covered strawberries? Then you'll love this concoction with no added sugar but all the delicious vibes!

Image of a wood table with a glass filled with chocolate-strawberry smoothie garnished with strawberry and almond slices.
Almond and Chocolate-Covered Strawberry Smoothie

Berry Kefir Smoothie

Kefir provides protein and good gut microbes, and a healthy gut benefits your body and mind.

Picture of a marble table with a glass filled with berry smoothie topped with frozen blueberries.
Berry Kefir Smoothie

Green Smoothies

This fruit-and-veggie blend lacks protein, but would be excellent served with eggs, Greek yogurt, cottage cheese, or another source of protein. The produce brings valuable vitamins, minerals, antioxidants, and 12 grams of fiber to your meal.

Picture of a marble table with a two mason jars filled with green smoothies and garnished with celery
Green smoothies

Healthy Berry Banana Smoothie

This smoothie has a secret ingredient: oats. Oats have different types of fibers that help lower your cholesterol and nourish the beneficial bacteria in your gut.

Picture of a glass filled with a berry smoothie and garnished with blackberries
Berry Banana Smoothie

Chocolate-Cherry Smoothie

This is the perfect way to use coffee at the bottom of the pot, and coffee enhances and intensifies the chocolatey flavor in this smoothie.

Blend 3/4 cup frozen cherries, ¼ frozen banana, 2 handfuls fresh, pre-washed kale, 3/4 c. plain Greek yogurt, 1 Tbsp. chia seeds, ½ cup brewed coffee (cold or room temp), ½ cup almond milk, and 2 tsp. cocoa powder until smooth.

Picture of a square glass with a red smoothie in it
Smoothie photo credit: Tara Evans

Matcha-Mango-Ginger Green Smoothie

This is one of my all-time favorite combos, and this amount of matcha adds just 30 mg of caffeine--enough to perk you up without getting jittery. The avocado adds the creamiest, most luscious texture to this smoothie.

Blend 1 cup frozen mangoes, 3/4 c. plain Greek yogurt, 1/3 avocado, 2 cups baby spinach, ½ to 1 c. almond milk, ½ tsp. ground ginger, ½ tsp. matcha powder, and ice until smooth.

Picture of marble table with a mason jar and 2 glasses filled with green smoothie
Smoothie photo credit: Alex Ivers

Blueberry Tahini Smoothie

Tahini is the butter from sesame seeds, and it adds magnesium, iron, and other nutrients, as well as a nutty, rich flavor to this delicious smoothie.

Combine 1 c. frozen blueberries, 3/4 c. plain Greek yogurt, 2 handfuls baby spinach 1 Tbsp. tahini, 1 c. almond milk, and ½ tsp. cinnamon in a blender and blend until smooth.

Picture of a plastic cup and a plastic straw with a berry-colored smoothie inside
Smoothie photo credit: Douglass Bagg

The bottom line on low-sugar smoothies

Packed with protein, fruits, veggies, and healthful fats, low-sugar smoothies are the perfect meal or snack for your body and mind. They help you get more fruits and veggies into your diet, taste delicious, and fill you up in a balanced way.

If you like these recipes and want to eat more plant foods and less added sugar in your life without giving up foods you love, you might like my 4 week meal plan! It’s bundled with a crash course in mindful eating lite (because I eat in front of a screen sometimes, and I bet you do, too), and it’s packed with 60+ recipes, including more low-sugar smoothie ideas!

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