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Slow Carb Diet (4-hour body): Best Protein Smoothie

Slow Carb Diet (4-hour body): Best Protein Smoothie
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I’ve been playing around with high protein smoothies in an attempt to get a mix of low carb, low sugar ingredients that will allow the smoothie to do three things:  taste good, be compliant with a low carb diet, and keep energy levels high until lunch.  The recipe below does all three!

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Blueberry protein low carb smoothies
Blueberry protein low carb smoothies

What “NOT” to include in a low carb smoothie

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

Berries or avocados are really 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 or Add-ins for Basic Protein Smoothies:

I never get tired of protein smoothies for breakfast and look forward to the basic one above one each morning.  If you do get bored with the same thing every day however, here are a range of low-carb compliant ingredients that you can substitute in to 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
Ingredients for low carb protein berry smoothie.
Ingredients for low carb protein berry smoothie.

More Low Carb Breakfast Ideas:

Template for Basic Protein Smoothies

Blueberry protein low carb smoothies
This is a high protein, low carb smoothie for starting your day off with energy
4.8 from 5 votes
Prep Time 5 mins
Cook Time 0 mins
Servings 1
Calories 200


  • ½ cup unsweetened coconut milk
  • ½ cup frozen berries can use blackberries, blueberries or strawberries for best taste
  • cup Whey protein powder should be a whey isolate- Isopure, Premier, or MuscleTech are good brands
  • 1 tbsp chia seeds optional
  • 1 cup fresh spinach I use 1-2 handfuls
  • 1 cup water can use more or less depending on desired thickness
  • ½ cup ice cubes can use more or less depending on desired thickness


  • Blend it all up together, pour  in a glass and enjoy!  Remember to run hot water in your blender right after making the smoothie so that cleanup is easy (it’s hard to clean if you let it sit without water).


Calories: 200kcalCarbohydrates: 23.3gProtein: 21.3gFat: 4.1gSugar: 12g
Did you make this recipe?If you tried this recipe, please give it a 5-star rating! To do this, just click on the stars above. And don’t forget to tag me at @dorothy_stainbrook_heathglen, if you share a picture on Instagram! You can also tag me at #heathglen!
Recipe Rating

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Thursday 24th of March 2022

23 carbs isn't low

dorothy stainbrook

Friday 25th of March 2022

The protein smoothie is meant to be a whole meal. A low carb diet (or slow carb diet) looks at the amount of carbs over the whole day and aims to keep the total daily limit less than 100 carbs per day. This smoothie is what I lived on when losing my 30 pounds years ago and it was pretty easy to have this as my lunch as it kept me full until dinner. I was then able to eat a great dinner and still stay below 100 grams of carbs.

Most of the carbs in the smoothie come from the berries also, which have a lot of fiber and will lower the “net carb” amount if you count net carbs vs total carbs (I don’t). Unlike the typical fruit in smoothies that are packed with sugar and little fiber (i.e., bananas)

Crystal Salsbury

Saturday 8th of August 2020

What blender would you recommend for these protein shakes?

dorothy stainbrook

Sunday 9th of August 2020

Hy Crystal, Vitamix is the go-to blender of most people that use blenders a lot, mostly because it has a real work-horse motor and lasts forever. It is expensive however. If you use ice and frozen fruit in your smoothies a lot, then Vitamix is the way to go. If you work with softer fruit and don’t need an ice crusher, then any blender works fine.

Colleen Munger Tuozzolo

Friday 28th of February 2020

Sounds good but does it only have 2 grams of Protein?

dorothy stainbrook

Friday 28th of February 2020

No, one scoop of protein powder has 20-30 grams protein, depending on which brand you use. The program I used for analysis must have skipped the protein powder because it didn’t recognize the brand (and I didn’t notice that!). I’ll fix it pronto! Thank you for the comment and letting me know! ** the corrected nutrition analysis that is currently listed comes from Myfitnesspal.


Thursday 6th of February 2020

Ooo. Haven't tried chai seeds in a smoothie yet. I'm pinning this one!

dorothy stainbrook

Thursday 6th of February 2020

Yes, and something I’ll also add is a tsp of cinnamon sometimes. It helps a (tiny) bit with weight loss but it also helps with the taste. Some of the protein powders taste better than others. Just be careful not to do more than 1 tsp/day as it is a blood thinner.


Wednesday 6th of November 2019

So much inspiration, thank you. And yummy.!

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