This post may contain affiliate links, which help support this blog but don’t add to your cost.
Breakfast is a pain in my butt. For years, I skipped breakfast altogether. I’m just typically not hungry when I first wake up. And prior to my diabetes diagnosis, my mid-morning meal would often consist of a Coke and a muffin or something similar. That doesn’t cut it anymore. But I don’t feel like cooking in the morning. My answer these days is delicious, plant-packed, protein-rich smoothies!
Thankfully, I have a Vitamix, which makes smoothie-making so smoooooth and easy (like what I did there?), but if you don’t have one, other blenders work well, too.
I usually start with a base of unsweetened almond milk. You can start with any milk or milk-alternative that you like.
Sometimes I add some low-carb Greek yogurt (my preferred is Dannon’s Light & Fit line). This makes the end result a bit creamier and the Greek-style yogurt contributes protein.
Then come the veggies and a little bit of fruit. I try to keep some staples in the fridge for my smoothies, such as kale, green leaf lettuce, spinach, and carrots. I also sometimes like to add things like chard, an avocado, celery, and whatever other vegetable is in the fridge and starting to wilt. This is a great way to use up things that might soon go bad.
For fruits, I like a slightly underripe banana (so it hasn’t all turned to sugar yet), maybe an apple, or some frozen berries. Using frozen fruit can take the place of ice, especially if you prefer a thicker texture. Or use both frozen fruit and ice if you’d like something more pour-able.
Finally, I start adding supplements. I almost always include some hemp seeds and chia seeds. I’ll often add some protein powder, and then maybe some golden flaxseed, maca powder, dried goji berries, and perhaps even a small squirt of agave. You could do a squirt of liquid stevia, if your carb count needs are much lower.
The Vitamix 6300 is pretty powerful, but it can get jammed up if I add everything in and mash it down pretty tight to make room for more ingredients. I have found that I’m often more successful if I blend a few things at a time, then add more items and blend some more.
Smoothies are nutritious, simple, relatively quick and easy. They can be a simple and yummy way to get more veggies into your diet (and your kids’ diets). They’re also incredibly versatile and you can put almost anything into them. You’ll want to experiment a bit to find the flavor balances you like best. I have definitely had a few flavor fails (btw, don’t add too much bee pollen, yuck)!
The recipe below is just my most common. It’s the one my husband and I like best, but it’s by no means the only one we do. It varies every day. Have fun trying smoothies for breakfast! Let me know in the comments if you find an especially appealing combination of ingredients that’s still low-carb and vegetarian. I’m always on the look-out for new recipes to try.
Low Carb, Vegetarian Smoothies for Breakfast
Prep Time:10 min |
Cook Time:0 min |
Total Time:10 min
Nutritional InfoCarbs: 52.5g per recipe / 21.25g per personFiber: 14g per recipe / 7g per personNet Carbs: 38.5 per recipe / 19.25 per personProtein: 36g per recipe / 18g per person
Is breakfast a pain in your butt, too? Smoothies for breakfast are a great low carb way to increase your veggies. They’re delicious, nutritious, and easy!
Ingredients1 cup of spinach - Carbs: 1g; Fiber: 1g; Protein: 0.9g1 cup of kale (with or without stem) - Carbs: 1g; Fiber: 1g; Protein: 1g1 cup of green leaf lettuce - Carbs: 1g; Fiber: 0g; Protein: 0.5g1 medium size carrot (unpeeled) - Carbs: 6g; Fiber: 2g; Protein 0.5g1/2 cup of frozen blueberries - Carbs: 10.5g; Fiber: 2g; Protein: 0.6g1 medium size banana - Carbs: 23g; Fiber: 2g; Protein: 1.1g1.5 cups unsweetened vanilla almond milk - Carbs: 1g; Fiber: 0g; Protein: 1g1.5 T hemp seeds - Carbs: 1g; Fiber: 1g; Protein: 4g1 T chia seeds - Carbs: 1g; Fiber: 3g; Protein: 2.4g1.5 T protein powder - Carbs: 2g; Fiber: 0g; Protein: 24gSquirt of agave (approx 1 t) - Carbs: 5g; Fiber: 2g; Protein: 0gIce (optional)
Add the milk/milk alternative first, then start adding ingredients, a few at a time. Blend between each batch, adding ice or additional liquid last, to adjust for the thickness you prefer.
Smoothies are versatile enough that you can subtract/substitute any of the higher-carb ingredients for lower-carb items, to meet your individual needs. You could also add more of the protein-packed or fiber-rich ingredients to offset the carbs or for any other reason. Experiment with what works best for you and your family.
Disclaimer: I use My Fitness Pal to find nutritional values of ingredients in my recipes. You can do the same!
Pro-tip: If the funny color of some of these smoothies might turn off your kids, serve it in opaque shaker cups. They can have fun shaking before sipping, and they’ll enjoy the taste without the color making them turn their noses up!