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Thereโ€™s something kind of magical about this zucchini smoothie that tastes like a treat and fuels your day. Creamy, clean, and just green enough to make your body feel amazing. If youโ€™ve got a lone zucchini lingering in the fridge, this is the best way to use it up (without turning on the oven). Cashew milk, frozen zucchini, Medjool dates and a few flavor bombs blended together to create a balanced zucchini smoothie recipe you will make againโ€” that’s a given!

A glass of low calorie zucchini smoothie with a blue straw

Why This Recipe Rawks

When hiding vegetables in smoothies, they can taste like blended grass or a sugar bomb disguised as โ€œhealthy.โ€ Not this one. This zucchini smoothie is smooth, lightly sweet, and secretly packed with nutrient-dense goodness. Hereโ€™s why it totally rawks:

  • Fiber-packed and gut-loving: Zucchini is rich in soluble fiber, which supports digestion and helps you feel fuller longer, without the bloat. This smoothie gently nourishes your gut and keeps things moving smoothly.
  • Hydrating and electrolyte-boosting: Made with unsweetened cashew milk and water-rich zucchini, this smoothie hydrates like a pro. Cashew milk also provides a natural source of potassium and magnesium, key electrolytes that support heart health and muscle function.
  • Naturally low in sugar: Unlike many fruit-forward smoothies, this one wonโ€™t send your blood sugar on a rollercoaster. Itโ€™s naturally sweetened with Medjool dates, no syrups, juices, or added sugars needed, so it fuels you without the crash.
  • Creamy texture without the dairy: Zucchini creates a thick, luscious base without needing yogurt or ice cream. Want it extra creamy? Freeze your zucchini first. The result is pure, dreamy texture with zero dairy.

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Ingredients to make zucchini smoothie in bowls on countertop

Ingredients Youโ€™ll Need

This low-calorie smoothie recipe comes together with just a handful of wholesome ingredients, no protein powders, no hard-to-pronounce superfoods, and no sugar highs. Just real, nutrient-dense foods that blend into something creamy, chocolatey, and energizing:

  • Zucchini: Zucchini gives the smoothie a naturally creamy texture while adding fiber, hydration, and mild veggie power. Available year-round in the produce section of any grocery store. Look for firm, small-to-medium zucchinis with shiny skin. Freeze in a bag or flash freeze in a single layer on baking sheet to prevent clumping.
  • Cashew milk: Cashew milk makes a smooth, dairy-free base that wonโ€™t overpower the other flavors. Itโ€™s slightly thicker than almond milk and blends beautifully with dates and cacao. Look for unsweetened and unflavored varieties or make your own cashew milk.
  • Medjool dates: These naturally sweet gems add caramel flavor, fiber, and a bit of stickiness that helps thicken the smoothie. Just remember to remove the pits before blending. Youโ€™ll find them in the produce section near bananas or in the dried fruit aisle. 
  • Almond butter: Rich, nutty, and full of healthy fats and plant-based protein, almond butter adds depth and makes the smoothie feel more like a snack or meal. Look for almond butter in the nut butter aisle of any supermarket.
  • Cacao powder: Cacao powder gives this smoothie with zucchini its chocolatey flavor, with added antioxidant power and mood-boosting benefits. Find cacao or cocoa powder in the baking or superfoods section of health-focused stores.
  • Vanilla extract: Just a dash of vanilla adds that warm, sweet, dessert-like finish that pulls everything together. It’s a small ingredient that makes a big difference. Pick it up in the baking aisle of any grocery store. 
  • Collagen: If youโ€™re looking to give this smoothie a beauty-boosting edge or a protein boost, a scoop of collagen peptides is an easy add-in. Itโ€™s flavorless, dissolves smoothly, and adds a dose of skin, hair, and joint-loving protein.

How to Make this Zucchini Smoothie

Fun fact: This low calorie zucchini smoothie is known as a “courgette smoothie” in the UK. I love that! Whatever you call it, it’s quick to whip up and even easier to enjoy. You donโ€™t need fancy equipment, just a blender, and a few ingredients. Let me walk you through how to make it step-by-step:

A bag of chopped frozen zucchini, cacao powder, a date and cashew milk
A person adding chopped zucchini in a blender
  1. Gather your ingredients, including zucchini, cacao powder, almond butter, and Medjool dates. You can slice the zucchini and freeze it in a plastic bag for easy smoothie prep anytime.
  2. Add frozen zucchini chunks into the blender.
A person adding cacao powder into a blender
A person adding a spoonful of almond butter
  1. Add cacao powder to give it a rich and chocolatey flavor.
  2. Spoon in the almond butter for creaminess and add pitted Medjool dates.
Cashew milk being poured from a glass jar into a blending container
Pouring freshly blended zucchini smoothie into clear glasses
  1. Pour cashew milk on top and add a scoop of collagen.
  2. Blend everything on high until the smoothie is lump-free. Pour it into your favorite glass and enjoy! 

Tip for Freezing Zucchini for Smoothies

If your zucchiniโ€™s about to go soft, chop and freeze it instead. Frozen zucchini in smoothie makes it extra cold and thick without needing ice (aka no watered-down flavor). It also hides better flavor-wise and keeps your texture super smooth.

Ready to drink low calorie smoothie in glasses with blue straw

Low Calorie Smoothie Swaps and Add-ins

One of the best things about this zucchini smoothie? Itโ€™s super flexible. Whether you want to boost the protein, add a fruity twist, or make it extra decadent, these easy swaps and creative add-ins let you tailor it to your taste (and pantry):

  • Swap out zucchini: Although zucchini already gives that creamy texture, you can use frozen cauliflower or a few chunks of avocado as a neutral base that’s also low in calories. Check out our blog that guides you through how to cut an avocado.
  • Antioxidant vibes: Add ยฝ cup of frozen cherries or berries, which are low-sugar fruits. Pair with coconut milk instead of cashew milk for an island flavor. You can also check out our blog on how to make coconut milk at home.
  • Protein power-up: Add my homemade protein powder along with collagen to get 36+ grams of protein, which keeps me full and energized longer, perfect for post-workouts or as a meal replacement.
  • More sweetness: Prefer it a little sweeter? Toss in an extra Medjool date, a few frozen grapes, or a small splash of maple syrup. Keep it natural, no refined sugar needed.
  • Nut-free version: Need to skip nuts? Use oat milk or coconut milk instead of cashew milk, and swap almond butter for sunflower seed butter or tahini.

Pouring freshly blended zucchini smoothie into clear glasses

More Low Calorie Smoothies to Try

Here are a few of my favorite smoothie recipes around 200 calories or less that keep me energized, nourished, and satisfied throughout the seasons:

  • When I need a green boost that doesnโ€™t taste like grass, I go for my Best Green Smoothie. Itโ€™s packed with leafy greens, banana, and citrus for a bright, drinkable way to sneak in veggies without trying too hard.
  • For something creamy and ultra-satisfying, the Avocado Banana Smoothie is a go-to. Itโ€™s loaded with healthy fats, potassium, and a silky texture that feels more like a milkshake than a health drink.
  • I love getting creative with food scraps, and the Carrot Tops Smoothie is a perfect example. Itโ€™s earthy, slightly sweet, and a great way to use up carrot greens in a nutrient-rich blend that feels surprisingly fresh.
  • In the fall, I canโ€™t resist a cozy, spiced Pumpkin Smoothie. Itโ€™s full of beta-carotene, warming cinnamon, and a creamy base that makes it taste like pumpkin pieโ€”but way better for you.
  • For a crisp, refreshing morning boost, I sip on an Apple Celery Smoothie. The apple brings natural sweetness, and the celery adds a fresh, hydrating twist thatโ€™s perfect for jumpstarting digestion.

If you make this zucchini smoothie, Iโ€™d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if youโ€™re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.

5 from 3 votes

Low-Calorie Zucchini Smoothie

This ultra-creamy, chocolatey zucchini smoothie is secretly loaded with nourishing veggies and feel-good ingredients. Packed with fiber-rich zucchini, antioxidant-rich cacao, and naturally sweet Medjool dates, itโ€™s your under 400 calorie shortcut to clean energy, glowing skin, and serious satisfactionโ€”in just one sip.
Prep: 5 minutes
Total: 5 minutes
Author: Jen Hansard
Course: Smoothie
Cuisine: healthy drink, Vegan
Serves: 1

Ingredients  

Instructions 

  • Place all ingredients into a high-powered blender.
  • Blend to desired consistency.
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Notes

Nutrition

Serving: 16oz, Calories: 382kcal, Carbohydrates: 33g, Protein: 32g, Fat: 17g, Saturated Fat: 2g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 9g, Sodium: 246mg, Potassium: 976mg, Fiber: 10g, Sugar: 21g, Vitamin A: 284IU, Vitamin C: 22mg, Calcium: 129mg, Iron: 3mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

Common Questions

Can you eat raw zucchini in smoothies?

Yes, absolutely! Raw zucchini is safe to eat and works beautifully in smoothies. It has a mild, slightly sweet flavor that blends well with fruits and adds a creamy texture, especially when frozen. Plus, raw zucchini is packed with fiber, water, and antioxidants, making it a sneaky but super nutritious addition to any smoothie.

What fruit pairs well with zucchini?

Zucchini has a neutral flavor, making it a perfect base that pairs well with a wide variety of fruits. Some of the best matches include banana, which adds creaminess and natural sweetness, pineapple, for a bright, tropical zing, and mango, which contributes a silky, fruity texture. Berries like blueberries, strawberries, and raspberries offer a delightful tart-sweet contrast, while apples or pears provide a crisp, refreshing balance that complements zucchiniโ€™s mild taste beautifully.

What is not compatible with zucchini?

While zucchini is pretty versatile, there are a few ingredients that might not complement it well in a smoothie. Strong bitter greens like dandelion or arugula can easily overpower the mild, delicate taste of zucchini, while highly acidic fruits such as grapefruit or large amounts of lemon or lime can clash with its soft flavor. Additionally, heavy spices like curry, cumin, or turmeric donโ€™t typically pair well in sweet smoothies. For the best results, itโ€™s best to stick to light, fresh, and naturally sweet or creamy ingredients that enhance zucchiniโ€™s subtle flavor without overwhelming it.

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Rating





Comments

  1. 5 stars
    I was not sure if I would like this smoothie, but boy was I wrong! It was pretty tasty and it definitely kept me full for a while too. I added collagen too, but I think next time I may leave that out.

  2. 5 stars
    This was an interesting smoothieโ€” I actually liked it! I had zucchini so I just froze it and blended it the next day. I really couldn’t taste it with the chocolate flavor, yet it was nice and thick (which I like). I didn’t add the almond butter but I did use collagen and your homemade protein powder recipe, which I love.

  3. 5 stars
    Best way to freeze the sliced zucchini? Do they have to lay flat on something or can I just put them in a plastic baggie and they will come out separated? Thanks!

    1. I’m usually pretty lazy and just wash, chop and measure a cup to toss in a bag and freeze. Yet it does stick together a bit, but my Vitamix can blend it up. You could also flash freeze by putting chopped zucchini on a baking tray (separated) and freeze for 30 minutes. Then you can toss in a bag and they won’t stick together.

  4. What would be best to swap cacao powder for please? Anything chocolate wise triggers my migrainesโ˜น๏ธ

    1. Migraines are no jokeโ€” you could swap the cacao with maple syrup and cinnamon to create a lovely flavor. If you want less sweetness, I could even see 1/4 cup frozen blueberries or cherries being quite nice.

  5. I’m confused, your email and this recipe nutrition section don’t come close to each other.
    Email – 32g protein, 976mg potassium, and 10g fiber
    Recipe – Protein: 3g, Fiber: 5g, no mention of potassium

    Also, these recipes calling for cashew milk. Can you just use raw cashew (preferably soaked) and water? Same with almond butter. Can you just add raw almonds?

    1. The recipe card originally wasn’t including the almond butter or collagen, for some reason. I honestly don’t know what happenedโ€” tech glitch? I refreshed it and it shows properly now. As for the cashew milk and almond butter, you can def just add raw nuts instead. You might wanna soak them and blend first with water to help prevent chunks.