Looking for a smoothie with a lower glycemic index? Look no further than this cherry smoothie recipe made with just four plant-based simple ingredients.
My family loves cherries and we can’t get enough of them. Of course, nothing beats fresh cherries, but frozen ones are often more affordable and can be used year-round.
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Cherry Smoothie Recipe
If you want a quick and nourishing smoothie then this four-ingredient one is an easy win:
- Blend kale and canned coconut milk until smooth.
- Add remaining ingredients and blend again until smooth.
Make sure you pit the cherries before adding them to the blender (I often buy frozen so I can skip this step!). Make sure at least one fruit is frozen to enjoy a refreshingly cool smoothie. Feel free to add in a plant-based protein powder to up the protein and fiber and turn this cherry smoothie into a complete breakfast.
If kale is a bit too strong for you, swap it out for the leafy green of your choice. All kinds of berries are low in sugar and have antioxidants, so you can use mixed berries or any other berry combo you want.
If you need less fat, use a light canned coconut, or carton coconut milk. Just know that this smoothie might not be as thick with carton coconut milk.
Free radicals are chemicals that can damage our bodies’ cells. While we can fight these free radicals with stuff already inside the body, we also rely on antioxidants from food to help in the fight.
Antioxidant supplements tout all kinds of miraculous properties, yet I believe in getting them in through plants like kale and cherries.
Sweet vs Tart Cherries
Tart cherries are, well, tart, and sweet cherries are sweet. Another distinction is that sweet cherries tend to be bigger and a deeper, darker red, where as tart cherries are brighter red and small. Both are high in antioxidants and great to use in smoothies.
Most studies regarding the health benefits of cherries have been conducted using Montmorency cherries, the most common variety of tart cherries. The cherries, fresh, frozen or dried and their juice can help with muscle recovery after intense physical activity.
Both types of cherries contain tryptophan, an essential amino acid that we associate with sleep. It is a precursor to serotonin and melatonin, both of which help with mood and sleep. Tryptophan supplementation has been shown to reduce irritability, PMS, depression and anxiety.
When blending this cherry smoothie, it’s truly up to you which type of cherry you use. All of them are winners in our book!
Low Glycemic Fruits for Smoothies
Berries and cherries are low glycemic foods, meaning that eating them won’t drastically affect blood sugar levels. These fruits are naturally lower in sugar and high in fiber, which also keeps blood sugar levels steady. Low sugar fruits include:
Fun fact: Bananas are often though of as high on the glycemic index, but they are actually considered low glycemic with an index score of 55. (Anything 55 and under is considered low glycemic.)
Tropical fruits tend to be high on the glycemic index. Pineapple, figs, cantaloupe, watermelon and guava are especially high in sugars.
Cherry Smoothie FAQs
I paired kale with cherries in this smoothie because they compliment each other so well, a little tart and a little sweet. Coconut milk also goes well with cherries, drawing out the natural sweetness of the coconut.
Make sure your cherries are pitted before blending (no need to blend the pits!). You can use fresh or frozen cherries. If you don’t have a high powered blender, make sure the cherries are thawed a bit before blending. Cherries actually blend quite well!
I don’t recommend it. The cherry pits will probably harm your blender blades, and you don’t really want to eat them. Pit the cherries before blending or just buy frozen, already pitted cherries to save a bit of time.
More Berry Smoothies
If you loved this cherry smoothie recipe then you’ll love these berry smoothies as well!
- Blackberry smoothie
- Strawberry watermelon smoothie
- Raspberry smoothie
- Strawberry blueberry layered smoothie
- Blueberry spinach smoothie
- Strawberry smoothie
- Elderberry smoothie cubes
- Red velvet smoothie
- Spinach berry smoothie
- Strawberry banana smoothie
- Cherry collagen smoothie
- Berry smoothie
- Carrot strawberry smoothie
- Blueberry smoothie
- Strawberry mango smoothie
- Chocolate covered cherry smoothie
- Cranberry smoothie
- Mixed berry smoothie
- Berry banana smoothie
- Chocolate strawberry smoothie
- Cherry beet smoothie
So many options, how are you going to choose? Give my cherry smoothie a blend, then get ready to buy bulk fruit next time it goes on sale. You’ve got smoothies to blend. Don’t forget to leave a rating + review once you’ve tried it!
Healthy Cherry Smoothie
- 1 cup kale
- 1 cup coconut milk canned or carton
- 1 cup cherries
- ½ cup blueberries
- Blend kale and coconut milk together until smooth.
- Add remaining fruit and blend again.
- Use at least one frozen fruit to make the smoothie cold or serve over ice.
- Can substitute cherries + blueberries with any berries or a mixed berry blend.
- Swap out the kale with another leafy green like spinach.
- Use canned coconut milk for a creamier smoothie with healthy fat, use carton coconut milk for a lighter smoothie with less healthy fat.
Cherries and blueberries make my favorite smoothie blend, so this one is right on point for me! I did use spinach over kale and I like to add in sweet mini peppers for an added vegetable. So yummy!!
Adding peppers is such a good idea. Thanks for sharing!
What would be the best can coconut milk to use?
Great question, I’d def use canned coconut milk if you don’t mind a little extra fat and calories, but it makes the smoothest, best tasting smoothies! If you’re concerned about the fat and calories then go with the carton of coconut milk. Of if you are feeling adventurous check out our DIY recipe! DIY Coconut Milk
Delicious and refreshing. I used spinach in place of the kale since I’m a green smoothie newbie. Will be brave and try the kale next time.
This was a hit with my Caribbean hubby and my seven year old daughter – and me! I doubled the recipe and heard them slurping while I was still rinsing out the blender! I loved that it made me feel really full. Can’t wait to explore more recipes here.
Aw! That’s awesome Megan! We’re so glad you’re blending with us. 🙂
SO delicious and satisfying!! I’m new to smoothies but stumbled onto your website about 6 weeks ago to help with digestion issues. I’ve had one of your smoothies every day for almost a month now. Honestly, it’s becoming a way of life – a healthy lifeI feel great, issues are resolved – my 90 year old mom has a little too every day. We love them – thanks for all your hard work and shared recipes…I’m a huge fan!
One question though: I read in the comments that when you list “coconut milk”, you are referring to regular canned coconut milk. I love the creamy flavor it, but 1 cup is listed as nearly 500 calories. I noticed that this smoothie’s nutrition has 16 ounces listed at 167 calories. Are you using a different kind of coconut milk here? Can you clarify for me.? Thanks again for everything 🙂
So glad your loving the smoothie life, Bevin!! For this recipe we used our own homemade coconut milk, which is 100 calories per cup. Check out how to make your own coconut milk here :: How to Make Coconut Milk
Terrific – I’ll take a look. Thanks again’
Hi! I’m just getting into the world of smoothies and came upon your site as a beginner’s way to dive into this world on how to get started. I happened to have all the ingredients for your Cherry Smoothie, and wanted to give it a try. Not that I expected it to be bad, BUT–I didn’t expected to be as good as it was!
I love all of the nutritional info you provide on your site per smoothie. It makes me feel extremely comfortable and confident that I am making smoothies that can both complement and supplement meals. I’m looking forward to trying them all! Thank you for creating such a wonderful resource.
Welcome, Brandee! So glad you found us. 😀
Looks delicious. Guess what I’m having for breakfast tomorrow!
I’m intrigued that dates are considered to be low sugar. I often see them used for a refined sugar substitute.
Hi Sue! Dates have a low GI (glycemic index), which means they’re less likely to spike your blood sugar levels, unlike refined sugars. Enjoy your breakfast smoothie!
Need a receipt for Increasing
White blood cell count
I had a auto immune disorder
Hi Lissette, we have many great smoothies you can make for all kinds of requirements but I think that would be something you’ll want to speak with a nutritionist about.
I buy huge bunches of kale every week at my farmers market in the summer. It’s a huge bunch and I freeze Ziploc bags of it. I do the same thing with watermelon. I have enjoyed these all winter long
Cathi, what a great idea!! I wish I had enough room in my freezer to do that.
When you use coconut milk, is it from the can or a coconut milk drink in a carton like almond milk? Thanks.
Smoothie sounds so good.
Hi Bea! We usually prefer to use the full-fat coconut milk from a can but you can use either. It really depends on personal preference. 🙂
Tried that! I am loving smoothies again.
Good smoothie, loved the cherries! Will use the tip on freezing kale next time.
Yay! Freezing your greens makes life so much easier in the smoothie world.
This was a good one. Used less kale. Seem to get a tummy ache if too much greens
Kale can sometimes be hard on your digestive system if you are not use to eating it. I would suggest to do half kale and half spinach in the beginning. Also make sure you are removing the stems from your kale. That is the bitter part that might be too intense for your stomach right now.