Diabetic Smoothie
This diabetic smoothie recipe leans on frozen berries, spinach, and chia seeds instead of juice or added sugar, so the natural sweetness stays in check. Seven ingredients and five minutes are all it takes, and the chia seeds and Greek yogurt slow down how fast the fruit sugars hit your bloodstream.
Equipment
- High-speed blender - capable of crushing frozen fruit and ice
- Measuring cups and spoons
- Silicone spatula - to scrape down the sides mid-blend
- Glass smoothie cups with lids - for serving or taking on the go
- Small kitchen scale - optional, for weighing almond butter
Ingredients
- 1 cup unsweetened almond milk - 240 ml, cold
- ½ cup fresh baby spinach - 75 g, packed
- ½ cup frozen mixed berries - 70 g, blueberries and strawberries
- ¼ cup plain Greek yogurt - 60 g, unsweetened
- 1 tablespoon chia seeds - 15 g
- 1 tablespoon unsweetened almond butter - 16 g
- ½ teaspoon ground cinnamon
- ice cubes - 4 to 5, optional, for extra thickness
Instructions
- Pour cold unsweetened almond milk into the blender jar, adding liquid before solids helps the blades start smoothly.
- Add packed fresh baby spinach directly into the almond milk, placing greens in the liquid helps them break down fully.
- Add frozen mixed berries, plain Greek yogurt, unsweetened almond butter, and ground cinnamon.
- Secure the lid and blend on high for 45 to 60 seconds, stopping once to scrape down the sides if needed, until uniformly smooth.
- Drop in ice cubes if you prefer a thicker texture and blend for another 15 to 20 seconds until fully crushed.
- Divide the smoothie evenly between two 12 oz glasses and serve immediately.
Notes
- Use frozen berries instead of fresh plus ice, since frozen fruit chills the smoothie without watering it down.
- Keep almond butter at room temperature before blending for best incorporation.
- Stick to ¼ cup Greek yogurt as more yogurt thins the texture faster than expected.
- Taste before adding any sweetener as the berries and cinnamon are usually enough.
- For extra staying power, add a scoop of unflavored or low-carb protein powder.
- Rinse the blender jar immediately after pouring, dried-on chia seeds are harder to scrub off later.
- Weigh the almond butter instead of scooping by volume for more accurate portions.
- Let frozen berries sit at room temperature for 2-3 minutes before blending if your blender struggles with fully frozen fruit.
- Add spinach in two smaller handfuls if your blender jar is smaller to prevent bunching around the blades.
- The blended smoothie keeps in the fridge for up to 24 hours but is best fresh.
Nutrition
Serving: 1SmoothieCalories: 190kcalCarbohydrates: 18gProtein: 10gFat: 10gSaturated Fat: 1.5gCholesterol: 5mgSodium: 135mgFiber: 6gSugar: 7g
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