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I love smoothies, but I don’t always love the sugar crash that can come with them. After a few too many overly sweet blends that left me hungry an hour later, I started experimenting with low-sugar smoothies that still taste creamy and satisfying. Turns out, the right blend of ingredients can create a smoothie that’s low in sugar, rich in flavor, and incredibly satisfying.
How to Avoid Hidden Sugar in Smoothies
To keep your smoothie low in sugar, skip fruit juices like orange or apple juice and sweetened plant milks, which can add hidden sugar. Choose plain Greek yogurt and unsweetened protein powders for creaminess and protein without spikes. Limit high-sugar fruits like mango, pineapple, or bananas, and rely on a few berries or small fruit portions to naturally sweeten your smoothie.
Low-Sugar Fruit Smoothies
1
Chocolate Banana Smoothie
Ripe banana and cacao make a deep, decadent chocolate smoothie, rounded out by almond milk and vanilla, at 17g sugar.
Chocolate Banana Smoothie
2
Cherry Vanilla Smoothie
Tart cherries and vanilla give this a dessert-like flavor, like cherry ice cream in a glass, for 21g sugar.
Cherry Vanilla Smoothie
3
V8 Tomato Smoothie
Tomatoes, celery, green onions, and kale come together in a tangy, V8-style sipper with only 7g sugar.
V8 Tomato Smoothie
4
Epic Almond Smoothie
Almond milk, raw almonds, banana, and strawberries make a nutty, protein-packed blend that satisfies cravings with 19g sugar.
Epic Almond Smoothie
5
Coconut Raspberry Smoothie
Tangy raspberries and coconut milk make a bright, tropical-leaning blend with 16g sugar and none added.
Coconut Raspberry Smoothie
6
PCOS Smoothie
Pumpkin puree and fresh carrot make a smooth, earthy-sweet blend that lands at 11g sugar.
PCOS Smoothie
7
Blackberry Smoothie
Blackberries bring a slightly tart bite, mellowed by banana and spinach, for only 14g sugar.
Blackberry Smoothie
8
Peach Coconut Smoothie
Sweet peaches and creamy coconut milk blend into a lightly sweet smoothie with just 19g sugar that’s naturally energizing without feeling heavy.
Peach Coconut Smoothie
9
Coconut Pineapple Smoothie
Sunny pineapple and coconut milk make a lush, island-style blend with only 11g sugar per serving.
Coconut Pineapple Smoothie
10
Orange Superfood Smoothie
Juicy oranges and banana get a boost from goji berries, hemp hearts, and chia seeds, for a citrusy smoothie at 21g sugar.
Orange Superfood Smoothie
11
Strawberry Smoothie
Strawberries and cherries blend with cashew milk and raw cashews for a rich, velvety smoothie with 17g sugar.
Strawberry Smoothie
12
Mocha Coffee Smoothie
Cooled coffee, frozen banana, and cacao make an iced-mocha-style smoothie, with cauliflower for body, at 21g sugar.
Mocha Coffee Smoothie
13
Persimmon Smoothie
Ripe fuyu persimmons, plain yogurt, and orange make a tangy smoothie with a little raw honey and cinnamon, at 19g sugar.
Persimmon Smoothie
14
Banana Oatmeal Smoothie
Banana and oats make a hearty, breakfast-ready base, with cinnamon, vanilla, and coconut milk adding a warm, bakery-style flavor at 17g sugar.
Banana Oatmeal Smoothie
15
Cantaloupe Smoothie
Juicy cantaloupe, banana, and cashew milk blend smooth, with a little cauliflower tucked in for body, at 21g sugar.
Cantaloupe Smoothie
16
Cherry Açaí Smoothie
Tart cherries bring a gentle tang and açaí adds an earthy, berry-like depth, with only 17g sugar.
Cherry Açaí Smoothie
17
Summer Melon Smoothie
Watermelon and mixed berries blend into a juicy, cooling summer sipper that comes in at 18g sugar.
Summer Melon Smoothie
18
Dragon Fruit Smoothie
Dragon fruit, plant-based milk, and a squeeze of citrus make a bright pink, soft-tasting smoothie with 20g sugar.
Dragon Fruit Smoothie
Low-Sugar Green Smoothies
19
Clear Skin Smoothie
Spinach and avocado add a smooth, buttery body while pineapple and coconut water keep the flavor light, at 23g sugar.
Clear Skin Smoothie
20
Honeydew Smoothie
Cool honeydew melon and coconut milk make a mellow, light sipper that works for hot mornings or after a workout, at 20g sugar.
Honeydew Smoothie
22
Alkaline Green Smoothie
Spinach, kale, and cucumber give this a crisp, garden-fresh base, with frozen peaches adding a peachy sweetness for 16g sugar.
Alkaline Green Smoothie
23
Healthy Fats Smoothie
Cucumber and green apple get a zesty lift from lemon, with ginger and cilantro adding a gentle herbal edge, at 22g sugar.
Healthy Fats Smoothie
24
Coconut Oil Smoothie
Pineapple and kale blend with a spoonful of coconut oil for a smooth, slightly tropical smoothie with 23g sugar.
Coconut Oil Smoothie
25
Creamy Avocado Smoothie
Ripe avocado is the buttery base here, while cashew milk and banana round out the flavor for only 18g sugar.
Creamy Avocado Smoothie
26
Acid Reflux Smoothie
Oats add a hearty, oatmeal-like body to banana and cashew milk, with a hint of ginger for warmth, at 23g sugar.
Acid Reflux Smoothie
27
Glowing Green Smoothie
Spinach, romaine, pear, apple, banana, and coconut water make an easy, mild way to sneak in more greens, at 18g sugar per serving.
Glowing Green Smoothie
28
Banana Peach Smoothie
Banana gives this one a thick, spoonable body while juicy peaches bring the sunny flavor, all for 20g sugar.
Banana Peach Smoothie
29
Cranberry Spinach Smoothie
Tart cranberries and juicy orange give this green smoothie a bright tang, softened by banana, with 22g sugar.
Cranberry Spinach Smoothie
30
Spinach Smoothie
Four ingredients (spinach, frozen pineapple, frozen peaches, and water) blend into a light, fruity smoothie with 19g sugar.
Spinach Smoothie
31
Bedtime Smoothie
Rolled oats, spinach, banana, and almond butter blend with chamomile tea and tart cherry juice into a mellow evening smoothie with 24g sugar.
Bedtime Smoothie
32
Zucchini Smoothie
Zucchini hides in a chocolatey blend of cacao and Medjool dates, making a rich, dessert-like smoothie with 21g sugar.
Zucchini Smoothie
33
Savory Cauliflower Smoothie
Frozen cauliflower and carrots blend with cashews for a nutty base, while celery and green onion add a savory bite, all at 8g sugar.
Savory Cauliflower Smoothie
34
Savory Spinach Smoothie
Chickpeas make this one hearty and filling, with spinach, cilantro, and vegetable stock for a herby, soup-like flavor at 9g sugar.
Savory Spinach Smoothie
35
Spirulina Smoothie
Mango and pineapple balance the earthy spirulina in this bold green smoothie, which comes in at 18g sugar.
Spirulina Smoothie
36
Vanilla Matcha Smoothie
I love how the earthy matcha and warm vanilla play together here, for a mellow lift with 18g sugar.
Vanilla Matcha Smoothie
37
Chia Seed Smoothie
Orange and pineapple add a sunny, citrusy sweetness while chia seeds thicken it into a spoonable texture, at 21g sugar.
Chia Seed Smoothie
38
Meal Replacement Smoothie
Protein, fiber, and healthy fats make this meal replacement smoothie filling enough to carry you through the morning, with 23g sugar.
Meal Replacement Smoothie
39
Butternut Squash Smoothie
Roasted butternut squash and warming spices blend with cashew milk into a velvety, fall-flavored smoothie with only 12g sugar.
Butternut Squash Smoothie
40
Pumpkin Smoothie
Pumpkin puree brings natural sweetness, and warm pie spices make it taste like fall in a glass, with 20g sugar.
Pumpkin Smoothie
41
Sweet Potato Smoothie
Cooked sweet potato and mango blend with spinach, cinnamon, and nutmeg into a thick, fall-spiced smoothie at 18g sugar.
Sweet Potato Smoothie
42
Mixed Berry Smoothie
Cherries, strawberries, and blueberries give this smoothie a deep ruby color and a bright tang, with 22g sugar.
Mixed Berry Smoothie
43
Strawberry Carrot Smoothie
Sweet strawberries and earthy carrots blend with coconut water into a silky smoothie that’s lighter than it sounds, at 21g sugar.
Strawberry Carrot Smoothie
44
Keto Smoothie Bowl
Spinach, frozen cauliflower, coconut milk, almond butter, and collagen peptides make a thick, spoonable bowl with 19g sugar.
Keto Smoothie Bowl
45
Chocolate Strawberry Smoothie
Strawberries and cocoa taste like chocolate-covered berries, with hidden greens blended in, at 15g sugar.
Chocolate Strawberry Smoothie
Low-Sugar Smoothie Cubes
46
Elderberry Smoothie Cubes
Elderberries, fruits, and veggies freeze into deep purple cubes that are ready to blend anytime, with only 1g sugar per serving.
Elderberry Smoothie Cubes
47
Healthy Fats Cubes
Cashews, full-fat coconut milk, and MCT oil freeze into rich cubes that add body to any smoothie, with 0.5g sugar per serving.
Healthy Fats Cubes
48
Fiber Smoothie Cubes
These fiber cubes add bulk and flavor to any smoothie for 4g sugar per serving.
Fiber Smoothie Cubes
49
Antioxidant Smoothie Cubes
Berries, beets, and pomegranate juice freeze into bold, ruby-colored cubes with 8g sugar per serving.
Antioxidant Smoothie Cubes
50
Alkaline Smoothie Cubes
Kale, collard greens, cucumber, parsley, and lime freeze into zesty green cubes with only 1g sugar per serving.
Alkaline Smoothie Cubes
Tips for Low-Sugar Smoothies
Making smoothies that taste amazing and have low-sugar is totally doable! Here are some of my favorite tips to keep your smoothies naturally sweet, creamy, and nutrient-packed:
- Choose low-sugar fruits: Berries, green apples, kiwi, and citrus are naturally sweet but lower in sugar than tropical fruits like mango or pineapple.
- Add creamy bases: Unsweetened non-dairy milk like almond milk, cashew milk or Greek yogurt give your smoothie richness. Learn how to make a smoothie for tips and tricks to get it just right.
- Use natural flavor boosters: Vanilla extract, cinnamon, ginger, or cacao powder add flavor without sugar.
- Freeze your ingredients: Frozen fruit and veggies make your smoothie thick, creamy, and refreshing without adding ice. Using the right smoothie blenders can make blending faster and smoother every time.
If you make these low-sugar smoothies, I’d love to hear how they turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
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Common Questions
How many grams of sugar should a low-sugar smoothie have? Generally, a smoothie is considered low-sugar if it has under 25 grams of sugar per serving, depending on your ingredients. Using mostly vegetables, berries, and unsweetened bases can help keep the sugar naturally low while still tasting delicious.
What fruits are best for low-sugar smoothies? It is preferred to stick with berries, green apples, kiwi and citrus fruits. These fruits are naturally sweet but lower in sugar than tropical fruits like mango or pineapple. Pairing them with veggies or plant-based protein powder keeps the smoothie balanced and filling.
Do green smoothies have less sugar than fruit smoothies? Both green and fruit-based smoothies can be low in sugar, it depends on the ingredients you choose. Green smoothies, made mostly with vegetables and just a touch of fruit, naturally tend to be lower in sugar. Fruit-heavy smoothies can also stay low in sugar if you limit high-sugar fruits and avoid juice or sweetened bases.
Can I prep low-sugar smoothies ahead of time? Totally! You can make frozen meal prep smoothie packs with your fruits, veggies, and superfood add-ins. When you’re ready, just blend with your liquid base, making it quick and convenient.
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What low sugar smoothie is your favorite?
I love them all, but right now I am into the Green Pear Smoothie!
Which one of these would be good if I just want something light after a workout?
The Simple Honeydew Smoothie is a great one to have after a workout. https://simplegreensmoothies.com/honeydew-smoothie/ Let me know what you think!
As someone watching my glycemic index, I really appreciate a guide that doesn’t rely on five dates and a giant banana for sweetness!