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I get asked all the time for low-carb smoothie recipes. I’ve got ’em! Browse this variety of smoothies for diabetics: all less than 20 grams of natural sugar with fiber, healthy fats and protein. These breakfast smoothies for diabetics deliver flavor and nutrition without a blood sugar spike.

Overhead photo of smoothies for diabetics like this raspberry smoothie topped with fresh raspberries and coconut flakes.

I love finding the perfect smoothie recipe for everyone. We all have needs and wants and preferences in our smoothies, so I’ve put together an epic collection of smoothies for diabetics. Even if you don’t struggle with blood sugar spikes, you’ll find these low-carb smoothies are the perfect way to start your day.

Table of Contents
  1. Smoothies for Diabetics
  2. Low-Carb Smoothie Popsicles
  3. How to Build Breakfast Smoothies
  4. Smoothies for Diabetics FAQs

Smoothies for Diabetics

Who said watching your blood sugar means no fruit? While I understand that all bodies work differently, I also know that whole food should be consumed by everyone. This includes fruits, vegetables and leafy greens. You can consume fruits in a way that doesn’t cause a glucose spike but instead fuels you for the day ahead.

Click on any of the gorgeous recipes below to blend breakfast smoothies for diabetics that will launch your day the right way.

Red Velvet Smoothie
4.5 from 26 votes
Give your heart a healthy boost with cacao (unsweetened cocoa) in this green smoothie recipe. Serve it in a fancy glass with two straws so you and your loved one can enjoy it together!
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dairy-free breakfast
Banana Oatmeal Smoothie
4.9 from 23 votes
Deliciously creamy, with hints of vanilla and cinnamon. This simple oatmeal smoothie is a delicious plant-based breakfast. Naturally sweet, it makes a great dessert, too!
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Cherry Vanilla Diabetes Smoothie
5 from 3 votes
Get all the sweet with none of the spike while sipping on this cherry vanilla diabetes smoothie. It is low in sugar and high in flavor + omega-3s. Who wouldn't want a healthy smoothie recipe in this gorgeous color?!
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avocado smoothie
Creamy Avocado Smoothie
4.9 from 13 votes
With just 5 simple ingredients, this nutrient-packed avocado smoothie recipe blends up in minutes for a satisfying breakfast or hearty snack.
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Strawberry Smoothie
4.6 from 194 votes
This super fun + super pink strawberry smoothie is springtime perfection. Sweet with not a banana in sight, and a great kid-friendly snack!
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Spinach Strawberry Banana Smoothie
4.5 from 54 votes
I grew up loving strawberry milkshakes that my dad would make. This Spinach Strawberry Banana Smoothie fuels me up and keeps me going.
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Anti Inflammatory Smoothie Recipe with ginger and beets
Anti-Inflammatory Smoothie
4.8 from 32 votes
Help calm your body and fight inflammation by blending up this vibrant anti-inflammatory smoothie that is loaded with vitamins, minerals, fiber, and taste!
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Hydrating Alkaline Smoothie
4.9 from 7 votes
Give your skin a spa day with this deliciously hydrating alkaline smoothie. Refresh and rehydrate thoroughly through plant based ingredients.
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2 açai smoothies in glasses rimmed with chia seeds, next to bowls of cherries and cashews.
Cherry Açaí Smoothie
5 from 5 votes
Bright açaí and summer cherries blend together into a naturally sweetened, bright red drink brimming with the power of super fruits. This cherry acai smoothie screams summer and makes a great breakfast meal replacement.
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Vanilla Protein Shake
5 from 15 votes
This plant-based Vanilla Protein Shake is one of my favorite recipes of all time. I love how creamy, sweet and nourishing it is— and it makes a great post workout recovery smoothie or meal replacement. 
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Raspberry smoothie recipe with greens
Raspberry Smoothie
4.3 from 7 votes
Start your day with this raspberry smoothie loaded with iron-rich spinach, antioxidant-rich berries, flaxseed (healthy fats and lignans), and coconut (healthy fats and fiber). Did I mention it makes a great dessert?
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Vanilla Matcha Smoothie
5 from 3 votes
The mellow taste of matcha with sweet vanilla, blended into a delicious, creamy smoothie. Enjoy any time of the day, this recipe is perfect for breakfast, pre- and post-workout and midnight snacks, too!
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Chocolate Weight Loss Protein Smoothie
4.7 from 48 votes
This weight loss smoothie uses all natural ingredients to kick start your metabolism and burn fat. We're using all plant-based ingredients to keep you full until your next meal and get you the results you want.
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tomato smoothie
Savory Tomato Smoothie
5 from 13 votes
Our tomato-based Veggie Cocktail smoothie recipe is similar to a Bloody Mary, but instead of vodka, we've added kale! Your body will thank you for sipping on this veggie-loaded beverage. Add a dash of hot sauce to kick up the heat.
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cherry collagen smoothie
Cherry Collagen Smoothie
5 from 2 votes
If you need a gorgeous beverage to go with your next beauty treatment night, then try this cherry collagen smoothie. Boosted with a beauty collagen powder, this smoothie will help smooth skin, strengthen nails, and help you glow.
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As you can see, these recipes have all kinds of fruit and veggies in them from spinach to kale, a variety of berries like strawberries, raspberries, blueberries and more. They use a variety of liquid bases, too!

No need to make the same old boring smoothie every day. Switch it up and have fun!

Low-Carb Smoothie Popsicles

Bonus! Smoothies are wonderful, but sometimes you just want a treat. That’s where my smoothie popsicle recipes come in. Take smoothies for diabetics and turn them into frozen treats that are low in sugar, high in flavor and oh so fun!

Creamy Lime Popsicles
5 from 4 votes
This healthy popsicle recipe is creamy and refreshing on a hot summer day. Slightly sweet with loads of tangy fresh lime juice and plenty of creaminess from the avocado and coconut milk, it’s hard to believe these are a part of our Plant-Based Cleanse, but they totally are!
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fresh watermelon popsicles sitting on ice with fresh strawberries and watermelon slices.
Watermelon Popsicles
4.7 from 159 votes
Two simple ingredients is all it takes to make watermelon popsicles sweet enough to fall in love. Ask your kids to join in making this refreshing summer treat.
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Green Smoothie Popsicle
5 from 2 votes
Thanks to the nutrients found in pineapple and coconut, this pina colada popsicle recipe can hardly be categorized as a treat! Coconut is packed with vitamins, minerals, antioxidants, and fiber. And pineapple is chock full of Vitamin C.
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Elderberry Popsicles for Sore Throats
5 from 6 votes
We’ve taken our natural remedies a step further by adding black elderberry syrup to a soothing, vitamin C-rich mixture to make tasty popsicles for sore throats. Make these ahead of time so they are ready to grab at the first day of a sore throat.
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You can easily customize these recipes to work for you in more than 1 way. Toss in some fresh herbs and spices like turmeric or ginger for their anti-inflammatory properties. Use a high-powered blender for the best creamy texture.

How to Build Breakfast Smoothies

There are three components your low sugar, low carb smoothie should have: fiber, protein and healthy fat. Make sure any smoothie you make has a good amount of these three components and get ready for a deliciously satisfying beverage that keeps your blood sugar levels steady.

Here’s how I like to build mine:

Fiber

Fiber is underrated and often not fully present in the standard American diet. Since most of us could use more fiber, let’s talk about easy ways to add it to your next smoothie.

  • Pith + skin on whole fruit: fruit naturally contains fiber yet did you know that there’s also a lot of fiber in the skin of fruit? Leave the skin on fruits like apples, peaches and pears. Leave the white pith on citrus fruits as well.
  • Leafy greens: Green vegetables are loaded with fiber. That’s why my smoothies typically contain leafy greens. If you’re new to drinking your greens, then start small! Add 1/2 cup or less until you get used to the flavor and texture then work your way up to large handfuls.
  • Nuts/seeds: Try adding two tablespoons of raw almonds, cashews, flaxseed, hemp hearts or chia seeds to your next blend for a fiber boost.

Healthy Fat

Carbs need fat to digest, so it makes sense to add healthy fats to all your smoothies to break down the fruit carbs you’re consuming. Toss in avocado, coconut oil or nut/seed butter to the blender for a delightful dose of healthy fat. This key ingredient will also help you feel full longer!

You can also get in healthy fat through the liquid base you use. Try an unsweetened coconut milk, unsweetened almond milk or hemp milk for a little extra boost.

If your body can handle dairy well, then greek yogurt is a great option as well. Just look for one that is full-fat and no added sugar to add to these diabetic smoothies. Feel free to swap for vegan yogurt as well.

Plant-Based Protein

Protein is a great way to add some depth to your smoothie to gain energy. Leafy greens are a great source of protein, yet if you want a quick way to boost your smoothie then I suggest using a plant-based protein powder. Find one with no sugar and a boost of fiber and healthy fat to get all the goodness in just one mix.

It’s hard to find a protein powder without a bunch of weird ingredients, so I opted to make my own. My homemade protein powder works with any of the above diabetic smoothie recipes.

Smoothies for Diabetics FAQs

What kind of smoothie can a diabetic drink?

Focus on a smoothie that is low in natural sugar, made with 100% real ingredients and contains leafy greens as well as healthy fats. Often times adding a plant-based protein powder without sugar can also your body process the natural sugars in fruits.

Are smoothies good for diabetics?

They can be! Look for one with protein, healthy fat and leafy greens to ensure your body gets what it needs to process the natural sugar from fruit in smoothies.

What is the best fruit for diabetics?

Stick to low-sugar fruits like berries (strawberries, blueberries, raspberries) to add natural sweetness, green apples and more while making sure to eat them alongside fiber-filled vegetables like spinach and kale. Healthy fats also help your body process these fruits easily.

If you loved these recipes are are looking for some more great options to help manage your blood sugar through whole food then check out my free Diabetic Meal Plan. It’s got 7 days of plant-powered recipes with a menu and shopping list.

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Comments

  1. I have two jars of homemade protein powder that has an expiry date of 07/2022.
    Is it still good?

    1. Expiration dates that are provided on food products should definitely be acknowledged and taken seriously, but those dates are more of an estimate of the shelf-life. So, the good news is you may be safe to consume if you’re a little beyond the expiration date!

      We suggest doing a few “tests” before making that call:

      1. The sniff test – the name really gives it away. Open your container and give it a smell. If the smell is off or not what you remember, get rid of it! However, if the smell is what you remember, it passes the test.

      2. Look it over – Shake it around, too. If there are any colors in there that you wouldn’t expect, like blues, greens or greys, totally throw it away. That’s mold – YUCK!
      Also, are there clumps? if so, that would indicate that moisture has gotten into your container. This would also qualify your homemade protein powder for a quick trip to the garbage!
      If your homemade protein powder is clump-free and there are no unexpected colors, that’s good news!

      3. Taste test – I would only recommend this test if your homemade protein powder has passed the other two tests. Add a pinch to a small glass of water. Not that I think this would be the ideal way to bring out the delicious flavors of homemade protein powder, as I think it’s best taste is in a smoothie, but the other smoothie flavors could mask a truly expired powder.

      The last consideration would be potency – if your homemade protein powder is beyond the expiration date, there may be a slight decrease in the amount of protein per serving.

  2. These are great! Since I’m pregnant, I find a super sweet breakfast leaves me nauseous. I’ll definitely give these lower sugar smoothies a try.