Smoothies not only make fantastic breakfasts, but they’re perfect for pre or post-workout snacks. The best part? They can be surprisingly low in calories if you use the right ingredients.
Try some of these easy recipes to enjoy refreshing and nutritious concoctions with less than 150 calories.
The Secret To Making 150-Calorie Smoothies
One of the things that really drives up the calorie count in smoothies is the base that you use. Sure, using a syrupy juice will make the smoothie taste sweet and delicious, but it will add a lot of sugar and negate the health benefits of the smoothie. Instead, try using unsweetened dairy alternatives like coconut or almond milk. Most unsweetened dairy alternatives have less than 60 calories per serving, which should put you well under 150 calories, even after you add your other ingredients. Or, for a fresher, lighter smoothie, simply add water.
Tips For Making Smoothies Under 150 Calories
Making smoothies isn’t exactly rocket science, but there are a few things you can do to make the process seamless. Follow the tips to make your smoothie-making experience as pain-free as possible.
Freeze Your Fruit
Frozen fruit is not only cheaper than fresh fruit, but it will ensure that your smoothie will be colder and more refreshing, even without ice. This is also a great way to save bananas that are ripe, but are getting close to going bad. Peel them, cut them up, and throw them in a container in the freezer. They will last a long time, and they are super convenient for use in smoothies.
Add Some Superfoods
If you want your smoothie to have an extra nutritional kick without increasing the calorie count exponentially, there are a number of different extras you can throw in. Try adding chia seeds or flax seeds to your smoothie to give it a nutty flavor and pack it full of nutrients and fiber. Throw in half an avocado for some antioxidants and an extra creamy texture. Spinach, yogurt, and protein powders are all good additions as well.
Be Careful With Sweeteners
It may be tempting to add sugar to your smoothie to make it tastier, but proceed with caution. Try your smoothie before adding sweeteners, and add more fruits like mangoes, which already naturally very sweet. There’s absolutely nothing wrong with a nice, refreshing smoothie that’s only slightly sweet, but if you absolutely must add extra sweetness, consider a sugar alternative like agave, honey, or maple syrup.
Be Flexible And Save Money
If money is a concern, you should be willing to be flexible when you are buying ingredients for your smoothies. One week, strawberries might be on sale, and mangoes the next. The same goes for other ingredients, like the base you use and any extras. Buy things that are on sale and work with what you have. You might be surprised at the cool combos you end up coming up with.
Smoothie Recipes For Under 150 Calories
Enough advice. It’s time for the recipes! These recipes are fairly simple, and can easily be changed to match the fruits and veggies that you prefer. When it comes down to it, all a smoothie consists of is a base (coconut or almond milk, etc.), some fruits or veggies, some ice (if needed) and some nutritional extras, all thrown in a blender. Experiment and find what you like. That said, here are a few recipes to get you started.
Mango Carrot Ginger Smoothie
- 1 cup frozen mango
- 1 cup frozen banana
- 1 cup shredded coconut
- 1 tsp of powdered ginger
- ½ cup of coconut water
Place all the ingredients in a blender and blend thoroughly. Get the recipe at In It 4 The Long Run.
Blueberry Almond Cinnamon Smoothie
- 1-2 cups yogurt, chilled
- ¼ cup almonds
- ¼ cup blueberries
- ½ tsp ground cinnamon
Put everything in the blender and blend until smooth. Get the original recipe at Eatwell 101.
Cherry Berry Smoothie
- 1 ½ cups fresh strawberries
- 1 cup frozen dark sweet cherries
- 1 cup fresh raspberries
- 1 cup pomegranate juice, chilled (replace with coconut milk to save calories)
- ½ cup fresh blueberries
Combine everything in a blender until smooth. Get the recipe from Better Homes and Gardens.
Banana Peanut Butter Smoothie
- 1 small banana
- ½ cup coconut milk
- 1 tsp peanut butter
- 3 ice cubes
Put everything in the blender and blend until smooth. Get the original recipe from Good Housekeeping.
Apple Pie Smoothie
- ¾ cup applesauce, unsweetened
- ¾ cup coconut milk
- 1 cup ice cubes
- 1 tsp vanilla extract
- ½ tsp ground cinnamon
- dash of nutmeg
- 1 Tbsp chia seeds
Blend all ingredients until smooth, then serve. Get the recipe at Scattered Thoughts Of A Crafty Mom.
Stay Healthy With Smoothies Under 150 Calories
When smoothies become part of your daily routine, it can be hard to give them up. As long as you make them with healthy, wholesome ingredients, they’re great for a morning energy boost or for post-workout recovery when combined with protein powder or another protein source. Experiment with the bases and ingredients that you like, and find your new favorite smoothie. Remember to use unsweetened products whenever you can, and rely on the natural sweetness of the fruits in your smoothies to make them delicious.