When it comes to smoothies, fruit is typically what makes them sweet and delicious. However, when you combine several types of fruits into a single drink, the natural sugar content can start to add up quickly.
That’s why I’m sharing two low sugar smoothie recipes with you today, along with several variations to help keep your week interesting. They’re made with low-sugar berries, which are loaded with antioxidants, and a sneaky serving of frozen cauliflower and creamy avocado to help bulk them up, without adding extra sugar into your glass.
Which Fruits are Low in Sugar?
When trying to make a smoothie that is lower in sugar, I like to use a mix of low-sugar fruits and vegetables, along with a small amount of sweeter fruit, like banana, mango, or pineapple, to make the smoothie palatable. (I experimented with using low-sugar fruits exclusively, but they were not enjoyable at all– my taste testers wouldn’t drink them.)
Here are some low-sugar fruits that you can try in your smoothies:
- Raspberries (5 g per cup)
- Strawberries (7 g per cup)
- Blackberries (7g per cup)
- Kiwi (6 g per fruit)
- Blueberries (12 g per cup)
- Lemons (1.5 g per fruit)
- Avocado (1 g per avocado)
- Granny Smith Apple (14 g per fruit)
And to help “bulk up” your smoothie without using extra fruit, you might also want to try adding in one or more of the following ingredients to help add fiber and more nutrition.
- Chia seeds
- Hemp hearts
- Almond butter (or another nut/seed butter)
- Fresh spinach
These extra add-ins help add creaminess, without relying dairy, and are relatively neutral in flavor so they won’t overpower the overall taste of your smoothie.
To keep your smoothie palatable, add a small amount of sweeter fruits. The following options are great for keeping your smoothies relatively low in sugar. (For these recipes, I aimed for less than 15 g of sugar per smoothie serving.)
- Half a banana (7 g)
- Half cup pineapple (7g)
- One date, deglet noor variety (4.5 g)
Is Fruit Sugar Bad For You?
Now, I don’t want this post to scare you about eating fruit, because I personally eat it quite liberally and don’t think you should worry about the natural sugar it contains. Though the research is limited, small studies have shown that the fructose found in fruit does NOT act the same way in the body as industrial fructose, such as table sugar. (source)
Fruit contains numerous substances that block the effects of fructose, including vitamin C, potassium, and antioxidants, which may explain why the fructose from added sugars is associated with hypertension, but the fructose found in fruit is not. (source)
Eating fruit may also promote weight loss.
In this study, researchers compared a low-fructose group, that consumed no fructose or added fruit, to a moderate fructose group that included fruit in their diet. To their surprise, the group that consumed fruit lost more weight compared to those on the low-fructose plan, even though both groups were eating the same number of calories.
I share this information because I want you to LOVE everything you eat, and if you’re avoiding fruit because you think it will help you lose weight faster or because you’re scared of the natural sugar content, you might not be enjoying your meals to their fullest. You might even feel restricted and wind up stuck in a cycle of binge eating like I did.
Enjoying what you eat daily is key to sticking to a healthy lifestyle and achieving permanent results, so don’t be scared to add more fruit to these recipes if that will make you enjoy them more. You’ll get an extra nutrient boost as a bonus!
Keep in mind that a low sugar smoothie definitely tastes like it’s low in sugar, too. (In other words, they are kind of bland compared to traditional smoothies.)
That’s not necessarily a bad thing, especially if your taste buds have adapted to appreciating the natural sweetness found in fruits and even some veggies, but don’t expect a low sugar smoothie to taste like one you’d get at a local smoothie bar. (Those are usually loaded with 50 grams or more of sugar per serving!)
I also wouldn’t go adding zero-calorie sweeteners to this smoothie (you can read why I stopped using stevia here), because I feel like that might defeat the point of trying to reduce your sugar intake. Let your taste buds adapt to the natural sweetness of fruit, without skewing your taste buds, or add a little extra sweet fruit like the ones I mentioned above to boost the flavor.
Mango, which is a little higher in sugar, may help to control or even lower blood sugar levels (source), so don’t be afraid to add an extra handful to improve your smoothie’s overall flavor. Feel free to get creative!
Low Sugar Blueberry Smoothie
- 1 cup fresh or frozen wild blueberries
- 1/2 banana
- 1 cup frozen cauliflower florets
- 1/4 avocado
- 1 cup water , plus more as needed
- 1 tablespoon lemon juice
- Combine all of the ingredients in a high speed blender and blend until smooth and creamy. Add more water as needed, then serve immediately.
Per serving: Calories: 133, Carbohydrates: 24, Fiber: 6, Protein: 3, Fat: 4, Sugar: 12
Low Sugar Raspberry Smoothie
- 1 cup frozen strawberries
- 1/2 cup frozen raspberries
- 1/2 cup pineapple chunks
- 1/4 avocado
- 1 cup frozen cauliflower florets
- 1 cup water , plus more as needed
- Combine all of the ingredients in a high-speed blender and blend until smooth. Add more water as needed to facilitate blending.
Per serving: Calories: 112, Carbohydrates: 19, Fiber: 6, Protein: 2, Fat: 4, Sugar: 10
- To keep these smoothies affordable and accessible year-round, I used frozen fruit, but if you use fresh fruit these recipes will have more flavor. If berries are in season where you are, I’d encourage you to use fresh fruits and less water when you blend these.
- Feel free to swap the fruit in these recipes with any of the other ones I mentioned above.
As always, if you try something different please leave a comment below so we can all benefit from your experience!
Reader Feedback: What’s your favorite smoothie combination? Feel free to share recipes in the comments below!
Questions and Reviews
I love the low sugar raspberry smoothie.
I enjoy all your recipes. I am vegan and you have great ideas!!
I love your “Best Ever Coconut Flour Banana Bread”! I had purchased coconut flour and needed ideas for it’s use and the Banana Bread was a family favorite. I have taken so many ideas from your recipes and your posts over the years. I incorporate so many of the ideas in my every day cooking. Thank you for the inspiration over the years!
Hello! I make the almond flour, vegan chocolate chip cookies once a month! This year they were the holday favorite. Thank you for such a great recipe!
So excited to drink these low sugar smoothies to wean off the sugar after waaaay too much over the holiday!
I made egg roll in a bowl yesterday and tomato pumpkin soup today. Both were delicious, no leftovers. I plan to make black bean brownies, make ahead quinoa bowls, and quinoa mason jar salads. I just bought both of your books too! Thanks so much for these recipes.
I love your site! Your vegan, gf lactation cookies and your peanut butter pie are staples in my life! I will be making both this week along with your peanutbutter smoothie (and perhaps this raspberry one!)! Thanks for all you do!!! And for the opportunity to win!!
I will be making your pumpkin quick bread from No Excuses Detox and your chocolate shakes with zucchini in them! Love your blog!! It is perfect for a busy vegan Mom!
I’m going to try the Low Sugar Blueberry Smoothie tomorrow morning for breakfast! I actually have everything either in my fridge or freezer. I’ve been back on a smoothie kick lately despite the freezing cold temps.
I would love to try the Cheesy Cauliflower Soup soon!
I love the Kung pap chickpea recipe! I’ll be making it this week.
Auto correct. Kung Pao! 😂
My family loves all your recipes. We especially like the black bean brownie recipe from your recipe book, Everyday Detox. Another favorite is the Vegan MAC ‘n’ cheese with roasted broccoli. Thanks for all your inspiration!
I plan on trying the baked portobello mushroom dinner – its so cold here right now that all I want is comfort food!!
Definitely the raspberry smoothie! Also going to make quinoa in my new instant pot.
We make a lot of recipes from your cookbooks and website, and many of them have been part of our go-to recipes. Thank you! Planning to make your flourless double chocolate chip cookies real soon!
I’m excited to try the low sugar blackberry smoothie! This past year I have loosely followed a Keto style of eating and can’t wait to try more low sugar smoothies!
I plan to try your almond butter pancakes. My neighbor has been raving about them.
I’ll be trying the low sugar raspberry smoothie.
I love your recipes! Your vegan almond butter brownies are hands down a favorite in my house, even with the picky eaters 🙂 I love that the majority of the ingredients in the recipes are things I actually have around!!
I love your blog. One of my all-time favorite recipes is your almond butter fudge. I’ve already made it twice since Christmas. Thanks!
Ginger peach detox smoothie is delicious!
Hello, we love making your French Silk pie and just made it yesterday! Happy holidays!
I just made the chocolate peanut butter blondies! I am prepping for a scope currently and I am using massive willpower to not eat them!! My favorite smoothie is vanilla whey protein, peanut butter, almond milk and some frozen strawberries.
I will be making your Cauliflower Fried Rice from Everyday Detox this week! Since the temperatures have dropped I’m not really digging the idea of eating cold salads, so feel like getting enough veggies in can be more challenging in winter. This recipe is one of my faves because not only is it yummy, it’s quick to throw together and gets you a monster serving of veggies.
Will also be making your Eggroll in a Bowl this week for the exact same reason…annnnd because I have some cabbage that needs to be used pronto.
Happy New Year!
I’m going to try making your spaghetti squash in a instant pot!
Excited to try your recipe for spaghetti squash in a instant pot
I’ll be making the raspberry smoothie! Yummy!
Our menu plan for this week includes the sweet potato and ginger smoothie, sugar-free chia pudding, a make ahead salad bar with the weekday vinaigrette, vegan tikka masala and Mexican quinoa stew. Might have to try these low sugar smoothies too!
Your Nut- free energy bites are great!
I love your lentil, sweet potato, and coconut curry!
I will be making both of the smoothie recipes. They look delicious!
Thanks for these low-sugar options! For NYE I made your carrot cake cupcakes from No Excuses Detox, so that my friend who has to avoid all grains and refined sugars could eat them. I also have some leftover cabbage so I think I’ll make your pizza stir fry later in the week!
I will be doing the blue berry and raspberry smoothies. Even though it’s winter and really cold or out, I think they will be enjoyable.
The raspberry smoothie sounds and l OKa delicious!!!
Love your recipes! This week I’m working on surviving the cold weather by making your butternut mac n cheese, comforting vegetable korma and deep dish chocolate chip cookie. Total comfort food my entire family loves!
I’m doing your 30 day #detoxinista challenge and using that as an excuse to try these smoothies, the juices in your Everyday Detox book. If I win this week’s contest, I’d give the blender to my cousin Dani in Costa Rica. After seeing photos of my recipes, she bought one of your books and took it with her. Love sharing your work with others! Your recipes are amazing.
I made the vegan Pumpkin Pie Baked Oatmeal Cups. Delicious! I ended up adding an overripe banana that needed to be used up and some mini chocolate chips. No eggs for me, so these are a great option for breakfast. Thanks for the opportunity to win a Vitamix! Trying to cut back on sugar.
We eat a ton of your recipes in our home! Right now the fridge is a bit empty, but we’ve still got some pumpkin bread from your second cookbook to snack on for a couple more days. I always make a double batch- the kids LOVE it!
I have been loving so many of your recipes lately and I was super excited to get your cookbook as a Christmas present(for myself 😆). The next recipe that I am excited to try is that sweet potato lasagna. It looks amazing.
I should say I plan to make it as soon as you post the recipe. 😊
I want to try this low sugar raspberry smoothie!
Just made your carrot ginger soup from your cookbook. Delicious 😋 I have been making this soup for a while. I hope to win.
I’m sure I’ll make your red lentil kale coconut curry recipe in the Instant Pot this week because that’s what I do every week when I’m in a dinner jam. It’s an awesome easy recipe!
Hi! I’m going to make the sweet potato toast and the low sugar raspberry smoothie! I’ll also make chia pudding because my kids and I love it.I’ll also make the best detox salad.
Ooooh, I’ve wanted a Vitamix for SO long! What a fun giveaway. This week I put your two cookbooks on hold at the library, but until they come in I’ll be enjoying the vegan mac and cheese! That sauce is soooo good.
This week I’ll be making a double batch of your black bean burgers and freezing them for weekday meals!
I’d make the blueberry smoothie
I made your chocolate cake and holiday green salad for Christmas. Loved them both. I wished I had taken a picture but we gobbled them up!
I can’t wait to try the vegan Mac n cheese!
Just pinned the sweet potato kale casserole to try this week! There are also lots of instant pot recipes you have I want to try!
I love your creamy almond butter and spinach shake! I love having it for lunch when I’m in a hurry!
I can’t wait to try these two smoothie recipes in this post. I’m trying to change up my smoothie routine so these will be great!