On their own, fruits are great sources of fiber and micronutrients. In your smoothie however, going for all-fruits can mean soaring calorie counts. "Calories from fruit can add up quickly, so it's good to add protein and veggies," says Laura Jeffers, a registered dietitian at Cleveland Clinic, in an interview with Time.
And according to a Women's Health article, too much dairy, using fruit juice as a base, and ignoring recipe measurements could mean the difference between hundreds of calories. Jeffers says that the rule of thumb is to pack your smoothie with a 70 percent vegetable to 30 percent fruit ratio.
Ready to learn which ingredients you should put into your blender next? Here are 17 delicious, low-calorie smoothie recipes we've been blending up on the regular, and which feature a nice vegetable and fruit mix.
Berry Green Smoothie
Sweet Potato Soul's berry green smoothie is packed with kale and mixed berries. Add a frozen banana, the non-dairy milk of your choice, chia seeds, and cinnamon, and your smoothie is ready in two minutes; from preparation to blender.
Pro Tip: Blend longer than usual if you want the berry seeds and chia seeds to be completely blended, too.
Chocolate Tahini Oat Milk Latte Smoothie
There's a lot going on in Yes to Yolk's chocolate tahini oat milk latte smoothie... in the best possible way. In a blender, combine unsweetened oat milk, tahini, unsweetened cocoa powder, oats, brewed espresso, cauliflower, hemp hearts or seeds, ice, and sweetener of your choice.
Pro Tip: If you're going for presentation, garnish with a sprinkle of cocoa powder and sesame seeds. Adding some protein powder is also optional.
Strawberry and Kale Smoothie
Drink your greens with Jessica in the Kitchen's strawberry and kale smoothie. Her recipe serves two and features two full cups of kale, strawberries, almond milk, coconut yogurt, and a bit of maple syrup. Blend well till smooth and creamy.
Pro Tip: Jessica notes that if you like your smoothie on the thicker side, nix the almond milk (or just use less than a 1/2 cup, as stated in the recipe.)
Papaya Passion Smoothie
While we may not live in a tropical climate like Davina from Davina da Vegan, her recipe for a papaya passion smoothie easily transports us there; if only in our imagination. "Papaya’s round mouthfeel is perfectly complemented by the tartness of the crowd-pleasing passion-fruit," writes Davina. In addition to papaya and passion fruit pulp, you'll need non-dairy milk, coconut oil, agave, and lime juice.
Pro Tip: Davina says if you're looking for a substitute for quinoa powder, feel free to reach for buckwheat flour or rolled oats.
Green Tea Smoothie
With green tea as this smoothie's base, the baby kale or spinach, frozen mango, kiwi, and cucumber (and ice) needed for Hola Jalapeños green tea smoothie is packed with health-boosting antioxidants. Add a touch of honey if desired.
Pro Tip: Let this recipe be a guideline and try frozen pineapple instead of mango, or cold soy milk instead of ice to make it creamier, says Hola Jalapeño.
Mango Carrot Ginger Smoothie
Janette from Culinary Ginger recommends this mango, carrot, and ginger smoothie for a zingy breakfast, or pre- or post-workout snack. To make this 150-calorie beverage, blend frozen mango chunks, sliced carrots, Greek yogurt, grated ginger, and coconut water.
Pro Tip: If fresh mango isn't in season, your best bet is the frozen section of your grocery store.
Blueberry Spinach Breakfast Smoothie
In this 168-calorie blueberry breakfast smoothie by Kristine's Kitchen, fruit, veggies, and oats combine for a filling beverage. In a blender, whirl oats, spinach, blueberries, Greek yogurt, and your choice of milk to enjoy one large smoothie or two smaller ones.
Pro Tip: Add a dash of cinnamon to spice up this smoothie, and don't be shy to throw in a lot of spinach; Kristine says you won't even taste it.
Classic Green Smoothie
Root + Revel founder Kate Kordsmeier swears that smoothies made without dairy are her trick to keeping the calories low (this drink is just 160 calories.) Instead of full-fat milk or yogurt, she opts for vegan liquids like coconut water and nut milk to make her beverages creamy. This green smoothie calls for a ton of organic spinach, frozen mango and pineapple, and some coconut water.
Pro Tip: If you want something extra, try adding in wheatgrass powder, chia seeds, and collagen protein.
A smoothie with a cauliflower base sounds interesting, right? Well, we trust Wu Haus to steer us right, so we decided to go along with this idea of a cauliflower "colada" smoothie. It has fats and fiber from the cauliflower, coconut milk, papaya, coconut butter, flax seed, MCT oil, probiotic powder, and fresh kiwi.
Pro Tip: When topped with some shredded coconut, you almost feel like you're on island time.
Peanut Butter and Banana Green Smoothie
We all crave chocolate once in a while. Thankfully, for all of us out there with a sweet tooth, Root + Revel's recipe for 166-calorie peanut butter and banana green smoothie is one to rave about. Mix peanut butter with frozen banana, unsweetened cacao nibs, cacao powder, unsweetened nut milk, spinach, and just a dash of chia seeds.
Pro Tip: One of the keys to keeping it healthy is to choose peanut butter with no preservatives or added sugar.
Spring Green Detox Madness Smoothie
Whip up this green smoothie by Hello Glow with pears, unsweetened almond milk, cilantro, cayenne, and coconut oil for a bit of good fat. All you need is five minutes.
Pro Tip: Top with some flaxseed and hemp seeds, and you've got fiber and protein covered, too.
Super Green Spirulina Smoothie
Frozen banana makes this super green spirulina smoothie (only 225 calories) by Minimalist Baker a bit icy, but so good. It's packed with cucumber, coconut milk, and hemp seeds for protein. Add spirulina (a type of algae that's chock-full of vitamins and minerals), and spinach or kale for an additional protein punch.
Pro Tip: If you want even more goodness, feel free to top with blueberries and granola.
Bloat-Busting Pineapple Smoothie
We know what you're thinking: This pineapple smoothie by Hello Glow sounds good, but pineapples are sweet, so it can't be low-cal. Well, pineapple is surprisingly low-calorie; one cup is just 82 calories. That's why this pineapple, cucumber, turmeric, ginger, and coconut water smoothie is okay to have on the regular. Cucumbers reduce belly bloat while a protein in the pineapple (aka bromelain) helps with digestion.
Pro Tip: Since this recipe serves two, cut the recipe in half to enjoy solo.
Vitamin-C Citrus Power Smoothie
This citrusy beverage by Sugar Salted just so happens to be a smoothie-juice hybrid. Pink grapefruit, oranges, blood oranges, clementines, banana, hemp hearts, and plant milk meld together for the ultimate in refreshing drinks.
Pro Tip: Toss in a few ice cubes so it's extra chilly.
Licuado de Nopal (Cactus Smoothie)
This easy licuado (or smoothie) recipe by Muy Bueno only requires nopal (cactus), cucumber, lime, water, and crushed ice as an option. Blend it all up for a smoothie that clocks in at fewer than 30 calories.
Pro Tip: Blend really well as the cactus chunks may take longer than usual to incorporate.
Two-Minute Green Smoothie
This pretty-as-a-picture smoothie by Half Baked Harvest only takes two minutes to make. The addition of avocados to a spinach-and-banana based beverage makes this simple breakfast extra creamy.
Pro Tip: Go sparingly on the extra fruit and granola to keep your calories in check. For example, opt to blend half a frozen banana, or omit completely. Since this smoothie is 570 calories, Women's Health recommends smoothies over 200 calories serve as a meal replacement versus a snack.
Low Sugar Hibiscus Smoothie with Ginger
For a more savory smoothie, check out this low-sugar hibiscus smoothie with ginger by Feed Me Phoebe. Hibiscus concentrate—which you can make with hibiscus tea—serves as a base for ginger, zucchini, raspberries, coconut, hemp or oat milk, and bee pollen, hemp seeds, and raspberries for garnish.
Pro Tip: Add several ice cubes to the mix if you're not working with pre-frozen zucchini.