30 Low Carb Green Smoothie Recipes

(30g Carbs or Less)

by Tracy Russell 1 Comment
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Many of my readers with diabetes have asked me for low carb green
smoothies. So here are 30 delicious green smoothie recipes that have 30
grams of net carbohydrates or less.

The green smoothies on this page are ideal for those who need to limit
carbohydrates due to metabolic disorders, such as diabetes.

The American Diabetes Association recommends capping carbohydrate intake

between 45-65 grams per meal, depending on activity level and how well your
diabetes is managed. You may need fewer than 45 grams of carbohydrates,
or you might be able to handle more. Be sure to work with your doctor to
determine how many grams of carbohydrates you should consume per meal.

If you do not have diabetes, it is not necessary to restrict yourself to low-

carb green smoothies if your goal is to lose weight. The carbohydrates in fresh
fruits and vegetables do not cause weight gain. Whole food carbohydrates do
not lead to health problems and obesity risk that refined, calorie-dense
sources of carbs (pasta, cookies, donuts, soda/pop) do.

Any of the green smoothie recipes on my website are suitable for weight loss
(but may not be suitable if you have diabetes).

The recipes on this page are not meal replacements. Drink them as a
snack, or eat a low-carb mini-meal after an hour of drinking the smoothie.

Total Carbs vs. Net Carbs

I have included the macro-nutrient information for each one of the recipes on
this page, including total carbohydrates, fiber, and net carbohydrates.
While fiber is a carbohydrate, it has no metabolic effect (it does not raise your
blood sugar levels). Therefore, I have deducted the fiber from the total
carbohydrates to give you net carbohydrates. All of the recipes on this page
have fewer than 30 grams net carbohydrates.

How To Make These Green Smoothies

Start by adding the liquid, then the soft fruit. Add the leafy greens last (1 cup
of spinach equals 30 grams, but I just toss in a handful). You may need to
pulse a few times before you blend on high for 30-50 seconds (depending on
your blender see my blender recommendations).

If you are using a NutriBullet or Nutri NINJA personal blender, reverse this
order. Add greens to the cup first, with soft fruit last and then add liquid. Screw
on the blade base, then flip over and place on the blender.

To boost protein content, add a scoop of your favorite protein powder. I use
NutriBiotic brand vegan rice protein powder which adds 12 grams of protein
and a little over 1 gram of net carbs.

Substitutions: Most plant milks (soy, almond, coconut, hemp, oat, etc) can
be used interchangeably, but check the carton for net carbohydrate info. You
can also use water or coconut water. Avoid using fruit juices.

Any leafy green can be used, and will have negligible effect on net carb
amounts.

If youd rather use a whole banana instead of a half banana (in the recipes
that call for it), add 12 grams of net carbs, which still will put you under the
ADA recommended minimum of 45 carbs per meal for those with diabetes.

30 Green Smoothie Recipes Under 30 Carbs

1 Bananaberry Oat

1/2 banana, peeled

1/4 cup rolled oats (raw)
1/2 cup raspberries
 1 and 1/2 cups raw baby spinach
8 ounces unsweetened almond milk

Calories: 209 Protein: 6.5g Fat: 5.3g Carbs: 28.9 Fiber: 9.3g Net
Carbs: 19.6g

2 Summertime Refresh

1 peach, pitted
1 cup strawberries (whole)
1 and 1/2 cups kale
8 ounces unsweetened almond milk

Calories: 165 Protein: 5g Fat: 4.1g Carbs: 32.1g Fiber: 7.1g Net
Carbs: 24.9g

3 Low-Carb Chocolate

1 banana, peeled
1/4 avocado
1 tablespoon 2 cups raw baby spinach
8 ounces unsweetened almond milk

Calories: 262 Protein: 6.5g Fat: 11.6g Carbs: 39.2 Fiber: 10.1 Net
Carbs: 29.1g

4 Apple-Cinnamon

1/2 apple, cored

1/2 banana, peeled
1 and 1/2 cups raw baby spinach
1 teaspoon ground cinnamon
8 ounces water (or unsweetened almond milk)
Calories: 127 Protein: 2.3g Fat: 0.6g Carbs: 32.6g Fiber: 6.6g Net
Carbs: 26g

5 Strawberry-Fig

1/2 banana, peeled

2 fresh figs (NOT dried figs)
4 medium strawberries
2 cups raw baby spinach
8 ounces unsweetened almond milk

Calories: 180 Protein: 4.6g Fat: 4g Carbs: 36.9g Fiber: 6.9g Net
Carbs: 30g

6 Apple-Avocado

1 medium apple, cored

1/2 avocado
2 cups raw baby spinach
8 ounces water

Calories: 269 Protein: 4.2g Fat: 15.3g Carbs: 35.9g Fiber: 12.4g Net
Carbs: 23.5g

7 Peanut Butter Cup Smoothie

1 pear, cored
1 tablespoon all-natural peanut butter
1/2 tablespoon raw 2 cups raw baby spinach
8 ounces unsweetened almond milk

Calories: 262.5 Protein: 7.8g Fat: 12.1g Carbs: 36.9g Fiber: 9.2g Net
Carbs: 27.7g
8 Strawberry-Mango Ginger

1/2 mango, peeled and pitted

6 medium strawberries
1 and 1/2 cups raw kale
1/4 1/2 teaspoon ginger (to taste)
8 ounces unsweetened almond milk

Calories: 177.5 Protein: 4.3g Fat: 4.2g Carbs: 35.6g Fiber: 5.9g Net
Carbs: 29.7g

9 Tropical Fusion (Papaya-Strawberry)

1/2 banana, peeled

1/2 cup papaya
8 medium strawberries
2 cups raw kale
8 ounces unsweetened almond milk

Calories: 169 Protein: 4.3g Fat: 4g Carbs: 33.7 Fiber: 6.6 Net
Carbs: 27.1g

10 The Basic (Banana-Spinach)

1 banana, peeled
2 cups raw baby spinach
8 ounces water

Calories: 118.8 Protein: 3g Fat: 0.62g Carbs: 29.1g Fiber: 4.4g Net
Carbs: 24.7g
11 Tropical Oat

1/2 banana, peeled

1/2 cup fresh pineapple chunks
1/4 cup rolled oats (raw)
1 cup raw baby spinach
1 cup raw kale
8 ounces unsweetened almond milk

Calories: 185 Protein: 5.2g Fat: 4.4g Carbs: 35.7g Fiber: 5.7g Net
Carbs: 30g

12 Boosted OJ

1/2 banana, peeled

1 medium orange, peeled and deseeded
1 cup raw kale
1 cup raw baby spinach
1/2 teaspoon freshly grated ginger root
8 ounces water (or try coconut water)

Calories: 138.8 Protein: 3.5g Fat: 0.71g Carbs: 34.1g Fiber: 6g Net
Carbs: 28.2g

13 Summertime Blend

1 large peach, pitted

4 medium strawberries
1/2 cup blueberries (fresh or frozen)
2 cups raw baby spinach
8 oz water (or use unsweetened almond milk will add 1.2g net carbs)

Calories: 137.3 Protein: 3.6g Fat: 0.93g Carbs: 32.3 Fiber: 8g Net
Carbs: 24.3g
14 Pineapple-Orange

1 orange, peeled
2/3 cup fresh pineapple, cubed
1 cup raw kale
2 celery stalks, chopped
8 ounces of filtered water

Calories: 143.8 Protein: 3.1g Fat: 0.63g Carbs: 35.6g Fiber: 6.5g Net
Carbs: 29.2g

15 Super Veggie (No Fruit)

1 medium zucchini
1 medium tomato
1 stalk celery
1 tiny sliver of raw red onion
1/2 clove garlic
1-2 sprigs fresh dill (or use a few dashes of dried dill)
Dash of sea salt and black pepper (or cayenne)
1 and 1/2 to 2 cups water (add hot water for a warm blended soup)

Special Instructions: Blend this thoroughly for at least 60 seconds to make it

smooth. If you have a Vitamix or Blendtec blender, use the Soups button.

Calories: 65.4 Protein: 3.9g Fat: 0.95g Carbs: 13g Fiber: 4.2g Net
Carbs: 8.8g

16 VeggieBerry

1/2 banana, peeled

1/2 zucchini
1/2 cucumber
 10 raspberries
1 cup raw baby spinach
8 ounces unsweetened almond milk

Calories: 133 Protein: 4.2g Fat: 3.7g Carbs: 24.9g Fiber: 5.1g Net
Carbs: 19.8g

17 Kiwi-Apricot

4 apricots (pit removed)

1 kiwifruit
1/4 cucumber
1 and 1/2 cups raw baby spinach
8 ounces unsweetened almond milk

Calories: 169.8 Protein: 5.8g Fat: 4.2g Carbs: 32.2g Fiber 7g Net
Carbs: 25.2g

18 Sweet Grapefruit

1/2 grapefruit, peeled and seeds removed

1/2 banana, peeled
1 cup raw baby spinach
4 ounces unsweetened almond milk

Calories: 131.7 Protein: 3.1g Fat: 1.93g Carbs: 29.2g Fiber: 4.6g Net
Carbs: 24.6g

19 Cherry-Apple w/ Cinnamon

8 cherries, pitted
1/2 apple, cored
1/4 cup old fashioned oats (raw)
 1/2 teaspoon cinnamon
8 ounces unsweetened almond milk

Calories: 185.8 Protein: 4.4g Fat: 4.2g Carbs: 37g Fiber: 7.2g Net
Carbs: 29.8g

20 Cherry Sunrise

6 cherries, pitted
1 peach, pitted
1/4 cup old fashioned oats
1/2 teaspoon cinnamon
1 cup raw baby spinach
8 ounces unsweetened almond milk

Calories: 185.8 Protein: 5.6g Fat: 4.5g Carbs: 35.7g Fiber: 6.8g Net
Carbs: 28.9g

21 Apple-Carrot-Ginger

1/2 apple, cored

1 medium carrot, chopped
1/4 teaspoon freshly grated ginger root
1 tablespoon chia seeds, soaked in water for 5 minutes
1 cup raw baby spinach
8 ounces unsweetened coconut milk (Use coconut milk beverage from
carton, not canned)

Calories: 190 Protein: 2.9g Fat: 7.9g Carbs: 31.1g Fiber: 7.3g Net
Carbs: 23.4g

22 Blueberry-Cinnamon
 1 cup blueberries
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated ginger root
1/4 avocado, pitted
2 cups raw baby spinach
8 ounces unsweetened almond milk

Calories: 221.7 Protein: 5.2g Fat: 5.2g Carbs: 31.2g Fiber: 9.7g Net
Carbs: 21.5g

23 Pineapple Anti-Inflammatory Smoothie

1/2 cup pineapple, cubed

1 stalk celery
1 tablespoon 1/2 banana, peeled
1 cup raw kale, chopped
8 ounces unsweetened almond milk

Calories: 199.6 Protein: 5.8g Fat: 7.1g Carbs: 31.8g Fiber: 7.4g Net
Carbs: 24.4g

24 Kiwi-Mint

1/4 avocado, peeled

5 fresh mint leaves
2 kiwifruit, ends removed
1 tablespoon chia seeds, soaked in water for 5 minutes
1 cup raw baby spinach
8 ounces water

Calories: 219.6 Protein: 5.1g Fat: 11.2g Carbs: 29.8g Fiber: 11.6g
Net Carbs: 18.2g

25 Black & Blue Smoothie

 1/2 cup blueberries
1/2 cup blackberries
1/2 banana, peeled
1 tablespoon chia seeds, soaked in water for 5 minutes
2 cups raw baby spinach
8 ounces unsweetened almond milk

Calories: 227 Protein: 6.8g Fat: 7.1g Carbs: 39.7g Fiber: 12.6g Net
Carbs: 27g

26 Strawberry Lemonade Smoothie

5 medium strawberries
1/4 lemon, peeled and deseeded
1 frozen banana, peeled
2 medium collard leaves, stems removed
1 tablespoon chia seeds, soaked in water for 5 minutes
8 ounces unsweetened almond milk

Calories: 177.5 Protein: 4.2g Fat: 3.9g Carbs: 36.6g Fiber: 6.8g Net
Carbs: 29.9g

27 Pineapple-Papaya

1/2 cup papaya, cubed

1/2 cup pineapple, cubed
1/2 medium banana, peeled
1 stalk of celery, chopped
1/2 cup of fresh Italian parsley (flat leaf)
8 ounces water (or coconut water check carbohydrate info on nutrition
facts label)

Calories: 142.2 Protein: 2.6g Fat: 0.79 Carbs: 35.2g Fiber: 5.6g Net
Carbs: 29.7g
28 Blackberry-Apple

1/2 medium apple, cored

1/2 cup blackberries
1 tablespoon soaked in water for 5 minutes
1 cup raw kale
8 ounces of coconut water

Calories: 180.8 Protein: 5.3g Fat: 4.2g Carbs: 34g Fiber: 12.6g Net
Carbs: 21.3g

29 Beachside Bliss (Coconut-Lime w/ Mango)

1/3 cup mango, peeled and pitted

1/2 banana, peeled
1 cup raw kale
8 ounces unsweetened coconut milk (carton beverage, not canned)

Calories: 162.2 Protein: 2.2g Fat: 5.1g Carbs: 31g Fiber: 3.3g Net
Carbs: 27.8g

30 Peachy-Berry w/ Coconut

1 peach, pitted
10 strawberries
2 cups raw baby spinach
1/4 teaspoon ground cinnamon
8 ounces unsweetened coconut milk (carton beverage, not canned)

Calories: 181.4 Protein: 4.4g Fat: 5.5g Carbs: 34.2g Fiber: 6.6g Net
Carbs: 27.6g

Andres low carb SMOOTHIE

 Ingredients
2 cups spinach
1 cups ice
1 cup almond milk
avocado, pitted and chopped
cup vanilla protein powder
cup sweetener

Instructions
1. Pour milk into the blender. Now add spinach and remaining ingredients in that order.
Blend on high until really smooth. You can add more almond milk or ice if neccessary.
2. Pour into one large glass or divide into two substantial servings.

Notes
Serving size: 1 Large Glass (Total recipe makes 1 serving)
Protein 29.00g, Cals 165, Carbs 10.50g, Fiber 7.00g, Sugar Alcohol 0.00g NET CARBS:
3.50g

ROSEMARY AND SEA SALT CRACKERS

OCTOBER 28, 2013 BY LOWCARBONEDAY

With the holidays coming up there will be a lot of parties and its
always nice to be able to have substitutes for standard party food.
Once staple at almost every holiday part is crackers. Either for
dips or to go with cheese, crackers usually make an appearance.

This year I will be bringing these Rosemary and Sea Salt Crackers
and I wont have to feel like Im missing out. The good thing about
these crackers is that it is easy to change up the spice combination
to fit what you are serving with the crackers.

Print
Rosemary and Sea Salt Crackers

Ingredients
1 1/2 cups almond flour

1/2 tsp Celtic sea salt

2 Tbsp coconut oil

 1 egg (at room temperature)

1 Tbsp finely chopped rosemary

1/4 tsp black pepper

Instructions
1. Preheat oven to 350 F

2. In a large bowl, combine the almond flour and sea salt.

3. In a separate small bowl, combine the coconut oil, egg,

rosemary, and black pepper.

4. Add the wet ingredients to the dry and mix to combine.

5. Roll the dough between two pieces of parchment paper until

about 1/4" thick

6. Cut the dough into even vertical strips and repeat with even
horizontal strips. (Makes about 36 crackers--I use a pizza cutter
to cut the dough)

7. Place the pieces (spaced apart)on a parchment paper lined

baking sheet and baking for 10-15 minutes or until golden
brown.

Notes
Net Carb Count*: 3.09 g net carbs (per serving - serves 6)

Total Carb Count: 6.12 g total carbs (per serving - serves 6)

*Note net carb count = Total carbs fiber. Carb counts are
estimated based on the products I used. Check nutrition labels for
accurate carb counts and gluten information.