30 Low Carb Green Smoothie Recipes (30g Carbs or Less)

30 Green Smoothies Under 30g Carbs

Many of my readers with diabetes have asked me for low carb green smoothies. So here are 30 delicious green smoothie recipes that have 30 grams of net carbohydrates or less.

The green smoothies on this page are ideal for those who need to limit carbohydrates due to metabolic disorders, such as diabetes.

The American Diabetes Association recommends capping carbohydrate intake between 45-65 grams per meal, depending on activity level and how well your diabetes is managed. You may need fewer than 45 grams of carbohydrates, or you might be able to handle more. Be sure to work with your doctor to determine how many grams of carbohydrates you should consume per meal.

If you do not have diabetes, it is not necessary to restrict yourself to low-carb green smoothies if your goal is to lose weight. The carbohydrates in fresh fruits and vegetables do not cause weight gain. Whole food carbohydrates do not lead to health problems and obesity risk that refined, calorie-dense sources of carbs (pasta, cookies, donuts, soda/pop) do.

Any of the green smoothie recipes on my website are suitable for weight loss (but may not be suitable if you have diabetes).

The recipes on this page are not meal replacements. Drink them as a snack, or eat a low-carb mini-meal after an hour of drinking the smoothie.

Total Carbs vs. Net Carbs

I have included the macro-nutrient information for each one of the recipes on this page, including total carbohydrates, fiber, and net carbohydrates.

While fiber is a carbohydrate, it has no metabolic effect (it does not raise your blood sugar levels). Therefore, I have deducted the fiber from the total carbohydrates to give you net carbohydrates. All of the recipes on this page have fewer than 30 grams net carbohydrates.

How To Make These Green Smoothies

Start by adding the liquid, then the soft fruit. Add the leafy greens last (1 cup of spinach equals 30 grams, but I just toss in a handful). You may need to pulse a few times before you blend on high for 30-50 seconds (depending on your blender – see my blender recommendations).

If you are using a NutriBullet or Nutri NINJA personal blender, reverse this order. Add greens to the cup first, with soft fruit last and then add liquid. Screw on the blade base, then flip over and place on the blender.

To boost protein content, add a scoop of your favorite protein powder. I use NutriBiotic brand vegan rice protein powder, which adds 12 grams of protein and a little over 1 gram of net carbs.

Substitutions: Most plant milks (soy, almond, coconut, hemp, oat, etc…) can be used interchangeably, but check the carton for net carbohydrate info. You can also use water or coconut water. Avoid using fruit juices.

Any leafy green can be used, and will have negligible effect on net carb amounts.

If you’d rather use a whole banana instead of a half banana (in the recipes that call for it), add 12 grams of net carbs, which still will put you under the ADA recommended minimum of 45 carbs per meal for those with diabetes.

30 Green Smoothie Recipes Under 30 Carbs

1 – Bananaberry Oat

– 1/2 banana, peeled
– 1/4 cup rolled oats (raw)
– 1/2 cup raspberries
– 1 and 1/2 cups raw baby spinach
– 8 ounces unsweetened almond milk

Calories: 209 – Protein: 6.5g – Fat: 5.3g – Carbs: 28.9 – Fiber: 9.3g – Net Carbs: 19.6g

2 – Summertime Refresh

– 1 peach, pitted
– 1 cup strawberries (whole)
– 1 and 1/2 cups kale
– 8 ounces unsweetened almond milk

Calories: 165 – Protein: 5g – Fat: 4.1g – Carbs: 32.1g – Fiber: 7.1g – Net Carbs: 24.9g

3 – Low-Carb Chocolate

– 1 banana, peeled
– 1/4 avocado
– 1 tablespoon raw cacao powder
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk

Calories: 262 – Protein: 6.5g – Fat: 11.6g – Carbs: 39.2 – Fiber: 10.1 – Net Carbs: 29.1g

4 – Apple-Cinnamon

– 1/2 apple, cored
– 1/2 banana, peeled
– 1 and 1/2 cups raw baby spinach
– 1 teaspoon ground cinnamon
– 8 ounces water (or unsweetened almond milk)

Calories: 127 – Protein: 2.3g – Fat: 0.6g – Carbs: 32.6g – Fiber: 6.6g – Net Carbs: 26g

5 – Strawberry-Fig

– 1/2 banana, peeled
– 2 fresh figs (NOT dried figs)
– 4 medium strawberries
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk

Calories: 180 – Protein: 4.6g – Fat: 4g – Carbs: 36.9g – Fiber: 6.9g – Net Carbs: 30g

6 – Apple-Avocado

– 1 medium apple, cored
– 1/2 avocado
– 2 cups raw baby spinach
– 8 ounces water

Calories: 269 – Protein: 4.2g – Fat: 15.3g – Carbs: 35.9g – Fiber: 12.4g – Net Carbs: 23.5g

7 – Peanut Butter Cup Smoothie

– 1 pear, cored
– 1 tablespoon all-natural peanut butter
– 1/2 tablespoon raw cacao powder
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk

Calories: 262.5 – Protein: 7.8g – Fat: 12.1g – Carbs: 36.9g – Fiber: 9.2g – Net Carbs: 27.7g

Peanut Butter Cup Low Carb Green Smoothie

8 – Strawberry-Mango Ginger

– 1/2 mango, peeled and pitted
– 6 medium strawberries
– 1 and 1/2 cups raw kale
– 1/4 – 1/2 teaspoon ginger (to taste)
– 8 ounces unsweetened almond milk

Calories: 177.5 – Protein: 4.3g – Fat: 4.2g – Carbs: 35.6g – Fiber: 5.9g – Net Carbs: 29.7g

9 – Tropical Fusion (Papaya-Strawberry)

– 1/2 banana, peeled
– 1/2 cup papaya
– 8 medium strawberries
– 2 cups raw kale
– 8 ounces unsweetened almond milk

Calories: 169 – Protein: 4.3g – Fat: 4g – Carbs: 33.7 – Fiber: 6.6 – Net Carbs: 27.1g

10 – The Basic (Banana-Spinach)

– 1 banana, peeled
– 2 cups raw baby spinach
– 8 ounces water

Calories: 118.8 – Protein: 3g – Fat: 0.62g – Carbs: 29.1g – Fiber: 4.4g – Net Carbs: 24.7g

11 – Tropical Oat

– 1/2 banana, peeled
– 1/2 cup fresh pineapple chunks
– 1/4 cup rolled oats (raw)
– 1 cup raw baby spinach
– 1 cup raw kale
– 8 ounces unsweetened almond milk

Calories: 185 – Protein: 5.2g – Fat: 4.4g – Carbs: 35.7g – Fiber: 5.7g – Net Carbs: 30g

12 – Boosted OJ

– 1/2 banana, peeled
– 1 medium orange, peeled and deseeded
– 1 cup raw kale
– 1 cup raw baby spinach
– 1/2 teaspoon freshly grated ginger root
– 8 ounces water (or try coconut water)

Calories: 138.8 – Protein: 3.5g – Fat: 0.71g – Carbs: 34.1g – Fiber: 6g – Net Carbs: 28.2g

13 – Summertime Blend

– 1 large peach, pitted
– 4 medium strawberries
– 1/2 cup blueberries (fresh or frozen)
– 2 cups raw baby spinach
– 8 oz water (or use unsweetened almond milk – will add 1.2g net carbs)

Calories: 137.3 – Protein: 3.6g – Fat: 0.93g – Carbs: 32.3 – Fiber: 8g – Net Carbs: 24.3g

14 – Pineapple-Orange

– 1 orange, peeled
– 2/3 cup fresh pineapple, cubed
– 1 cup raw kale
– 2 celery stalks, chopped
– 8 ounces of filtered water

Calories: 143.8 – Protein: 3.1g – Fat: 0.63g – Carbs: 35.6g – Fiber: 6.5g – Net Carbs: 29.2g

Pineapple-Orange Low Carb Green Smoothie

15 – Super Veggie (No Fruit)

– 1 medium zucchini
– 1 medium tomato
– 1 stalk celery
– 1 tiny sliver of raw red onion
– 1/2 clove garlic
– 1-2 sprigs fresh dill (or use a few dashes of dried dill)
– Dash of sea salt and black pepper (or cayenne)
– 1 and 1/2 to 2 cups water (add hot water for a warm blended soup)

Special Instructions: Blend this thoroughly for at least 60 seconds to make it smooth. If you have a Vitamix or Blendtec blender, use the “Soups” button.

Calories: 65.4 – Protein: 3.9g – Fat: 0.95g – Carbs: 13g – Fiber: 4.2g – Net Carbs: 8.8g

16 – VeggieBerry

– 1/2 banana, peeled
– 1/2 zucchini
– 1/2 cucumber
– 10 raspberries
– 1 cup raw baby spinach
– 8 ounces unsweetened almond milk

Calories: 133 – Protein: 4.2g – Fat: 3.7g – Carbs: 24.9g – Fiber: 5.1g – Net Carbs: 19.8g

17 – Kiwi-Apricot

– 4 apricots (pit removed)
– 1 kiwifruit
– 1/4 cucumber
– 1 and 1/2 cups raw baby spinach
– 8 ounces unsweetened almond milk

Calories: 169.8 – Protein: 5.8g – Fat: 4.2g – Carbs: 32.2g – Fiber – 7g – Net Carbs: 25.2g

18 – Sweet Grapefruit

– 1/2 grapefruit, peeled and seeds removed
– 1/2 banana, peeled
– 1 cup raw baby spinach
– 4 ounces unsweetened almond milk

Calories: 131.7 – Protein: 3.1g – Fat: 1.93g – Carbs: 29.2g – Fiber: 4.6g – Net Carbs: 24.6g

19 – Cherry-Apple w/ Cinnamon

– 8 cherries, pitted
– 1/2 apple, cored
– 1/4 cup old fashioned oats (raw)
– 1/2 teaspoon cinnamon
– 8 ounces unsweetened almond milk

Calories: 185.8 – Protein: 4.4g – Fat: 4.2g – Carbs: 37g – Fiber: 7.2g – Net Carbs: 29.8g

20 – Cherry Sunrise

– 6 cherries, pitted
– 1 peach, pitted
– 1/4 cup old fashioned oats
– 1/2 teaspoon cinnamon
– 1 cup raw baby spinach
– 8 ounces unsweetened almond milk

Calories: 185.8 – Protein: 5.6g – Fat: 4.5g – Carbs: 35.7g – Fiber: 6.8g – Net Carbs: 28.9g

21 – Apple-Carrot-Ginger

– 1/2 apple, cored
– 1 medium carrot, chopped
– 1/4 teaspoon freshly grated ginger root
– 1 tablespoon chia seeds, soaked in water for 5 minutes
– 1 cup raw baby spinach
– 8 ounces unsweetened coconut milk (Use coconut milk beverage from carton, not canned)

Calories: 190 – Protein: 2.9g – Fat: 7.9g – Carbs: 31.1g – Fiber: 7.3g – Net Carbs: 23.4g

Apple-Carrot w/ Ginger Low Carb Green Smoothie

22 – Blueberry-Cinnamon

– 1 cup blueberries
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon freshly grated ginger root
– 1/4 avocado, pitted
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk

Calories: 221.7 – Protein: 5.2g – Fat: 5.2g – Carbs: 31.2g – Fiber: 9.7g – Net Carbs: 21.5g

23 – Pineapple Anti-Inflammatory Smoothie

– 1/2 cup pineapple, cubed
– 1 stalk celery
– 1 tablespoon hemp seeds
– 1/2 banana, peeled
– 1 cup raw kale, chopped
– 8 ounces unsweetened almond milk

Calories: 199.6 – Protein: 5.8g – Fat: 7.1g – Carbs: 31.8g – Fiber: 7.4g – Net Carbs: 24.4g

24 – Kiwi-Mint

– 1/4 avocado, peeled
– 5 fresh mint leaves
– 2 kiwifruit, ends removed
– 1 tablespoon chia seeds, soaked in water for 5 minutes
– 1 cup raw baby spinach
– 8 ounces water

Calories: 219.6 – Protein: 5.1g – Fat: 11.2g – Carbs: 29.8g – Fiber: 11.6g – Net Carbs: 18.2g

25 – Black & Blue Smoothie

– 1/2 cup blueberries
– 1/2 cup blackberries
– 1/2 banana, peeled
– 1 tablespoon chia seeds, soaked in water for 5 minutes
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk

Calories: 227 – Protein: 6.8g – Fat: 7.1g – Carbs: 39.7g – Fiber: 12.6g – Net Carbs: 27g

26 – Strawberry Lemonade Smoothie

– 5 medium strawberries
– 1/4 lemon, peeled and deseeded
– 1 frozen banana, peeled
– 2 medium collard leaves, stems removed
– 1 tablespoon chia seeds, soaked in water for 5 minutes
– 8 ounces unsweetened almond milk

Calories: 177.5 – Protein: 4.2g – Fat: 3.9g – Carbs: 36.6g – Fiber: 6.8g – Net Carbs: 29.9g

27 – Pineapple-Papaya

– 1/2 cup papaya, cubed
– 1/2 cup pineapple, cubed
– 1/2 medium banana, peeled
– 1 stalk of celery, chopped
– 1/2 cup of fresh Italian parsley (flat leaf)
– 8 ounces water (or coconut water – check carbohydrate info on nutrition facts label)

Calories: 142.2 – Protein: 2.6g – Fat: 0.79 – Carbs: 35.2g – Fiber: 5.6g – Net Carbs: 29.7g

Pineapple-Papaya Low Carb Green Smoothie

28 – Blackberry-Apple

– 1/2 medium apple, cored
– 1/2 cup blackberries
– 1 tablespoon chia seeds, soaked in water for 5 minutes
– 1 cup raw kale
– 8 ounces of coconut water

Calories: 180.8 – Protein: 5.3g – Fat: 4.2g – Carbs: 34g – Fiber: 12.6g – Net Carbs: 21.3g

29 – Beachside Bliss (Coconut-Lime w/ Mango)

– 1/3 cup mango, peeled and pitted
– 1/2 banana, peeled
– 1 cup raw kale
– 8 ounces unsweetened coconut milk (carton beverage, not canned)

Calories: 162.2 – Protein: 2.2g – Fat: 5.1g – Carbs: 31g – Fiber: 3.3g – Net Carbs: 27.8g

30 – Peachy-Berry w/ Coconut

– 1 peach, pitted
– 10 strawberries
– 2 cups raw baby spinach
– 1/4 teaspoon ground cinnamon
– 8 ounces unsweetened coconut milk (carton beverage, not canned)

Calories: 181.4 – Protein: 4.4g – Fat: 5.5g – Carbs: 34.2g – Fiber: 6.6g – Net Carbs: 27.6g

Discover more green smoothie recipes submitted by readers with type-2 diabetes.




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