Slow Carb Blueberry Protein Smoothie

Quick Summary: A high-protein, low-carb breakfast smoothie with blueberries, spinach, coconut milk, and whey protein. Blueberries have enough fiber to offset their carbs, making them one of the few fruits that work on slow carb diets. Keeps energy levels steady until your next meal. Includes substitution ideas and tips on what to avoid in low-carb smoothies. Prep: 5 min | Serves: 1

Jump to: RECIPE | What NOT to add | Substitutions | Health Benefits | More Slow Carb Breakfasts | FAQ

When I was coaching slow carb clients, protein smoothies were one of the easiest ways to hit the 20-30 grams of protein recommended for breakfast. This blueberry version became my go-to.

Berries are really the only fruit that works on slow carb because their fiber offsets the carbs. Add the spinach for the micronutrients and coconut milk for creaminess without dairy.

Smoothies like this take five minutes to make and keep you full for hours.

This post may contain affiliate links, and you can read our disclosure information here– 

What “NOT” to Add to Low-Carb Smoothies

It took me a while to buy into the smoothie trend, but I’m fully on board now, as long as you leave out the bananas, high fructose fruit, and the high lactose dairy.  

Did you know? Berries or avocados are the only fruit that works in a low-carb smoothie. While berries do have carbs, they are minimal compared with other fruit and they have a lot of fiber per volume. They also are rich in many micronutrients.

Coconut milk or almond milk is a low-carb way to get a dairy-like flavor. You could forgo the milk entirely and just add water if you want to lower the fat. Fat will help you stay satiated, however, so don’t look at fat as a diet enemy.

Smoothies can be a great way of getting leafy greens and protein into our diets, both of which have a high correlation with weight loss success.

If berries are the thing that tips you over to protein smoothies, use them! If you track your carbs, the thing to watch is to stay under your total daily goal for carbs.

Low Carb Substitutions

I never get tired of protein smoothies for breakfast and look forward to my go-to blueberry smoothie each morning.  

If you do get bored with the same thing every day, however, here is a range of low-carb compliant ingredients that you can substitute into the above standard (or simply add in):

• avocados
• romaine lettuce instead of spinach
• undistilled apple cider vinegar (if you have digestion issues or flatulence)
• peanut butter (not much, it’s dense in calories)
• cottage cheese (high protein)
• MCT oil, or coconut oil
• cacao nibs

Health Benefits of Blueberries

Here’s a quick breakdown of the nutritional benefits of blueberries from the University of Pittsburgh Medical Center (UPMC)

• The highest level of antioxidants out of any fruit – can help neutralize free radicals, which have been linked to the development of certain types of cancer, heart disease, and conditions associated with aging.
• Low in calories and fat, and high in fiber. About 80 calories in one cup, plus almost no fat. One handful of blueberries has enough fiber to meet your daily requirements.
• Rich in vitamin C. One cup gives you about 25 percent of your daily value. And who just eats one cup of blueberries?
• They have anthocyanins. Remember these from biology class? These flavonoids, which occur naturally in blueberries, may help counter the buildup of plaque in your arteries and improve heart health.

How to Make a Slow Carb Protein Smoothie

The full instructions and ingredient amounts are in the recipe card below. In short:

• Add coconut milk, frozen berries, whey protein powder, chia seeds, fresh spinach, water, and ice to a blender.
• Blend until smooth. Pour into a large glass.
• Run hot water in the blender immediately for easy cleanup.

More Low-Carb Breakfast Ideas:

• Low-Carb Baked Eggs with Chile Verde Sauce
• Chorizo and Eggs (Breakfast or Dinner)
• Low-Carb Eggs on a Bed of Bacon & Spinach
• Low-Carb Zucchini Frittata for Breakfast
• Low-Carb Blueberry Breakfast Popsicles

Grow Your Own Blueberries

Did you know? You can easily grow your own blueberries in a container (or of course in your garden). As a long-time gardener growing both ways, my post below can inspire you to try it yourself!

If you have never gardened, (or even if you have), growing food in containers on your deck, balcony, or patio can be surprisingly fun, rewarding, and even meditative.  You just may get hooked!

• Grow blueberries in pots for your deck, balcony, or patio.

FAQ

To see how we have used the blueberries from our harvests over the years, check out my Blueberry Cookbook. It covers more than 80 recipes that range from sweet to savory using fresh or frozen blueberries.