Low Calorie Smoothies
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These low calorie smoothie recipes all have around 100 calories each, but taste SO delicious! Simple ingredients and six flavor options included, there is no dairy or refined sugar needed!
Whenever I’m prepping for a fitness contest, I have to be wary of my daily calorie intake. Some of my go-to recipes during this time include cereal, candy, and low calorie smoothies.
For three months of the year, I follow a strict, calorie-controlled diet. This ensures I’m in the best physical shape before I compete, and that my body composition is in its finest form.
While my food options are quite limited, there is always room to keep things interesting while keeping the calories low. One of my go-to breakfast or snacks is often a smoothie!
Smoothies have to be one of the most calorie friendly foods out there. They are filling, satisfying, are use very few ingredients. While some smoothies can contain as many calories as an entire pizza (Smoothie King’s ‘Hulk’ smoothie has close to 1000 calories!), many can contain much, much less than that!
While I do enjoy smoothies on a year-round basis (my favorites include ones made with almond milk, oat milk, and an almond butter), during prep time, I have a special collection of six recipes that I make on rotation.
Low calorie smoothie recipes- 6 Flavors!
These low calorie smoothie recipes prove just that. They all use less than 4 ingredients and most contain fewer than 100 calories per smoothie. These smoothies are thick, creamy, and deceptively filling, and taste so delicious.
Here are the flavor options-
- Strawberry smoothie
- Blueberry smoothie
- Banana smoothie
- Green smoothie
- Chocolate smoothie
- Coffee smoothie
What I love about these smoothies is that you can easily customize them while keeping the calories super low! Combine them with other low calorie fruits (like berries!), low calorie ice cream, or even some low calorie peanut butter!
How to make a low calorie smoothie?
The Ingredients.
- Frozen fruit– Frozen fruit thickens the smoothie and adds natural sweetness.
- Milk of choice– The lowest calorie milks include unsweetened almond milk or unsweetened coconut milk. Other milk options will add extra calories.
- Optional extras– Sweeteners, ice, spices, etc.
The Instructions.
In a high speed blender or food processor, add the frozen fruit and milk of choice and blend until a thick and creamy smoothie remains. Pour into a glass and enjoy immediately.
Low calorie smoothie flavors
Here are six flavor ideas that are all between 80-125 calories per smoothie!
Strawberry smoothie
- Frozen strawberries
- Unsweetened almond milk
- Optional add-ins– cinnamon, non-fat yogurt.
Blueberry smoothie
- Frozen blueberries
- Unsweetened almond milk
- Optional add-ins– banana, raspberries, non-fat yogurt.
Banana smoothie
- Frozen bananas
- Unsweetened almond milk
- Optional add-ins– cinnamon, sugar free honey, non-fat yogurt.
Green smoothie
- Frozen bananas
- Baby spinach
- Unsweetened almond milk
- Optional add-ins– sugar free maple syrup, cocoa powder, non-fat yogurt.
Chocolate smoothie
- Frozen banana
- Ice
- Unsweetened almond milk
- Sugar free hot chocolate powder
Coffee smoothie
- Frozen bananas
- Unsweetened almond milk
- Brewed coffee or espresso
- Ice
Dietary and Flavor Variations
- Add protein! Make it a low calorie protein smoothie by adding 1/4 cup of your favorite protein powder and/or half a cup of non-fat Greek yogurt.
- Make it a smoothie bowl. For a low calorie smoothie bowl, add 1 cup of ice to any of the smoothies. You will need to add a sweetener to them to compensate.
- Add sweeteners. For sweeter smoothies without adding calories, you can add some sugar free maple syrup, sugar free honey, sugar free simple syrup or even a brown sugar substitute.
- Add some healthy fats. This gives the smoothies more satiety, protein and fiber. For an extra 100 calories, add a tablespoon of peanut butter, almond butter, or a nut free alternative.
Tips to make the best recipe
- Your smoothie can be as thick or as thin as you like. Simply blend the mixture until it reaches your desired consistency.
- For an extra thick and creamy smoothie, freeze half or all of your almond milk into an ice cube tray before making it. Add it to the smoothie instead of standard milk and it will taste like a frosty or soft serve ice cream.
- Do not freeze the smoothies or store them to enjoy later. They are best to be enjoyed fresh.
More low calorie recipes to try
Frequently Asked Questions
Smoothies are a fantastic addition to any weight loss diet. They are easy to make, and can keep you satisfied and full on very few calories. They provide extra
Using fresh ingredients is best to add to smoothies to keep the calories low but flavor high. Frozen or fresh fruit and low calorie milk (like almond milk) are the foundations to any good smoothie for weight loss.
Having two or more smoothies a day is perfectly acceptable, provided you are meeting all your daily nutritional needs.
Low Calorie Smoothies (Under 100 calories!)
Ingredients
Strawberry smoothie
- 1 cup frozen strawberries
- 1/2 cup unsweetened almond milk
Blueberry smoothie
- 1 cup frozen blueberries
- 1/2 cup unsweetened almond milk
Banana smoothie
- 1 large frozen banana
- 1/2 cup unsweetened almond milk
- 1/2 teaspoon cinnamon
Chocolate smoothie
- 1 cup unsweetened almond milk
- 1 cup ice
- 1/4 cup sugar free hot chocolate mix
Coffee smoothie
- 1 large frozen banana
- 2 tablespoons brewed coffee or espresso
- 1/2 cup ice
- 1/2 cup unsweetened almond milk
Green smoothie
- 1 large frozen banana
- 1/2 cup baby spinach
- 1/2 cup unsweetened almond milk
Instructions
- In a high speed blender, add your frozen fruit, milk, and optional ingredients and blend until smooth.
- Pour into a tall glass and enjoy immediately.
I like smuthes is so good
Great to hear that, Meyline- hope you enjoyed these ones 🙂
I have not tried any of these recipes, have never made a smoothie. Will adding non fat yogurt increase calories intake? How healthy or non-healthy to replace 2 meals a day w/one of these smoothies?
Thank you,
Herminia
Hi Herminia- for your first question, adding yogurt will increase the calories. In terms of meal replacements, it’s best to speak to a registered dietitian or doctor about that.
‘Sugar free honey’….if honey has sugar in it, it’s probably not honey!
Hi Xt- Sugar free honey removes the natural sugar calories that honey provides- so it’s similar to sugar free pancake syrup or sugar free maple syrup 🙂
Tried each of these smoothies and they are delicious!
I made the strawberry one today but used soy milk instead (as it’s better for keto). It was more a frozen yoghurt consistency and less smoothie, there’s no way I could drink it through a straw and I didn’t add ice. Maybe changing to soy milk caused the thickness? Anyway tomorrow im going to use frozen pineapple!
Oh wowza, yes soy milk and some alternative milks are super thick!!
Wow I never actually made smoothies before. And these are under 100 calories and full of flavour. I will try with blueberries.
Hi there I’m currently on a calorie control weight loss program through my GP as I need to loose weight. I’ve put on a lot of weight after a spine op which has left me overweight especially round my Stomach . Iv just been reading your page as I’m looking for low calorie drinks and easy meals that will make my weight loss journey more enjoyable. I would be so grateful for any advice and encouragement in introducing new shakes , smoothies and easy to prepare low calorie meals. My calorie intake per day is 1, 400. Thankyou kind regards.
Good
How much sugar is jn each smoothie roughly?
And what are net carbs? Thank you.
Thank you for this!
I think these ideas on smoothies and other things are great gives me more ideas and it doesn’t get boring when you are trying to lose weight and eating or drinking something that is nutritious.
Oh absolutely- and so many mainstream smoothie recipes are very basic and flavorless- like one banana and milk! Hope you get some inspiration from these ones, Lupe!
I’m going to have oral surgery and have been looking for smoothies that were easy and tasty. So many are more complicated than they need to be. I’m going to try all of these. Thank you.
Hope everything goes well!
What size is the cup or doesnt that matter fir example if I use a small cup for fruit and the milk will that be OK?
Hi Karen- it doesn’t really matter : ) Enjoy the smoothies!
Easy and delicious 😋 it’s too cold here to enjoy too many smoothies, but your hot chocolate is hitting the spot right now. That’s delicious too! 😋
Such a good place to start off from for ratios when making smoothies. Appreciate it!
So welcome, She!
Hi Armin, not a big deal, but I think the chocolate smoothie section of the recipe is missing the frozen banana line? Either that or the section higher up describing the smoothies shouldn’t have banana in the Chocolate smoothie? Thanks for the tip about freezing some of the almond milk – great idea!
Have you given the berries a quick books before freezing them? To decontaminate them.
Hi Gezowina- I can’t say I have. I buy frozen berries which have been washed and cleaned first (if using frozen ones for smoothies). I only freeze berries when I have them in excess, and I do wash them first!
Arman, I love these smoothies. So easy, fast, and keeps breakfasts exciting!
Hi Mary- thank you so much for your lovely review, I’m glad you enjoy the smoothies!