Low Calorie Smoothies
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These low calorie smoothie recipes range from 63 to 124 calories per serving and are thick and creamy. Simple ingredients and six flavor options are included; no dairy or refined sugar is needed.
How I keep these smoothies lower in calories
I’m often asked for smoothie recipes that feel substantial but don’t add too many calories. Ingredients like nut butters, yogurt, and fruit juice can quickly make a smoothie calorie-dense, even in small amounts.
After testing (and consuming) different fruit-to-liquid ratios and portion sizes, I created a small rotation of smoothies that stay lighter while still being creamy and satisfying.
The key is keeping the ingredient list simple and measured: using frozen fruit for volume, unsweetened milk alternatives, and controlled add-ins to enhance the flavor without significantly increasing calories. Below are six go-to combinations I regularly enjoy that are easy to prepare.
Key Ingredients
Each smoothie follows the same base: frozen fruit for thickness and sweetness, unsweetened milk to blend everything, and optional extras for flavor.
How to make a low calorie smoothie
In a high-speed blender or food processor, add the frozen fruit and your choice of milk and blend until a thick, creamy smoothie remains. Pour into a glass and enjoy immediately.
Low calorie smoothie flavors
Here are six flavor ideas, each with 63 to 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
Recipe variations
Add protein: Add 1/4 cup of protein powder (20-30g, check your brand for exact calories), which adds 80-130 calories.
Turn it into a smoothie bowl: add 1 cup (140g) of ice to thicken the texture. You may need to adjust the sweetness depending on your preference.
Adjust the sweetness: Use sugar-free syrups or sweeteners according to package directions. Calorie impact varies by brand, but it is typically minimal when used in small amounts.
Increase satiety: Add 1 tablespoon (16g) of peanut or almond butter for an extra 90-100 calories. You can also add 1 tablespoon (12g) of chia seeds, which adds 60 calories and extra fiber.
Arman’s recipe tips
- Your smoothie can be as thick or as thin as you like. Simply blend the mixture until it reaches your desired consistency.
- For an ultra-thick smoothie, freeze part of the almond milk in an ice cube tray and use it in place of liquid milk.
- Storage: These smoothies are best enjoyed fresh. Do not refrigerate or freeze.
Frequently Asked Questions
That depends on your overall dietary intake. Smoothies can contribute nutrients and protein, but they should fit within your total daily energy needs. Pay attention to portion size and ingredients to avoid unintentionally increasing calorie intake.
✅ Nutrition disclaimer
Nutrition information on this page was calculated using weighed ingredients and analyzed by our in-house registered dietitian using standard food composition databases. Values are estimates and may vary depending on specific brands, ingredient substitutions, and portion sizes. We recommend measuring key ingredients (especially fruit) by weight to improve accuracy.
Low Calorie Smoothies (6 Flavors)
Ingredients
Strawberry smoothie
- 1 cup frozen strawberries 150g
- 1/2 cup unsweetened almond milk 120ml
Blueberry smoothie
- 1 cup frozen blueberries 140g
- 1/2 cup unsweetened almond milk 120ml
Banana smoothie
- 1 large frozen banana 120g
- 1/2 cup unsweetened almond milk 120ml
- 1/2 teaspoon cinnamon 1.5g
Chocolate smoothie
- 1 cup unsweetened almond milk 240ml
- 1 cup ice 140g
- 1/4 cup sugar free hot chocolate mix 25g
Coffee smoothie
- 1 large frozen banana 120g
- 2 tablespoons brewed coffee 30ml, or espresso
- 1/2 cup ice 70g
- 1/2 cup unsweetened almond milk 120ml
Green smoothie
- 1 large frozen banana 120g
- 1/2 cup baby spinach 15g
- 1/2 cup unsweetened almond milk 120ml
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.
Notes
- Nutritional information is calculated using the strawberry smoothie. The remaining smoothies have the following approximate calories: Blueberry smoothie: 95 calories. Banana smoothie: 123 calories. Chocolate smoothie: 65-70 calories (dependent on brand of mix). Coffee smoothie: 122 calories. Green smoothie: 124 calories.
Nutrition
More low calorie recipes
If you’re looking for more lighter calorie recipes using measured ingredients and simple swaps, try these:
- Low calorie cookies– Soft, chewy, and with just enough chocolate chips in each bite to feel indulgent.
- Low calorie pancakes– I tested these endlessly to ensure they turn out thick and fluffy every time.
- Low calorie peanut butter– Don’t give up nut butters to cut calories- my trick gives you all the flavor you love.
- Low calorie chips– These are to crispy and perfect for dipping or nachos!
- Low calorie wraps– Flexible, durable, and perfect for sandwiches and quesadillas.
Originally published December 2021. Updated February 2026 to improve measurement accuracy and provide revised nutrition estimates.
Aloha can I use dairy pure milk 1 % low fat milk for the smoothies?
Hi Leslie, you certainly can use 1% milk, but just be aware that it will make the smoothie slightly higher in calories.
How much milk should be used for a smoothie with banana and Greek yogurt. Thanks
Hi Sheila! I recommend about 3/4 of a cup to start with then more as needed (depending on how much banana/yogurt you use).
Thank you for creating food that looks good, good consistancy and doesn’t break the bank.
The smoothies will be very welcome in the summer
Keep up the good work.
Thank you for the kind words Leena! So glad you’re enjoying my recipes. Let us know if you try these in the summer 🙂
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!