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Berry Protein Smoothie14gNET CARBS
In the test kitchen

Berry Protein Smoothie

A thick, frosty strawberry and raspberry smoothie with whey protein, Greek yogurt and chia. Breakfast in a glass in 5 minutes.

Prep5 min
Makes1 smoothie (about 16 oz)
Serving1 smoothie
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Ingredients

  • 1 cup unsweetened almond milk
  • 1 scoop vanilla whey protein powder (no added sugar)
  • 1/2 cup frozen strawberries
  • 1/4 cup frozen raspberries
  • 1/4 cup plain nonfat Greek yogurt
  • 1 tbsp chia seeds
  • 3 to 4 ice cubes

Directions

  1. Pour the almond milk into the blender first so the blades move freely.
  2. Add the Greek yogurt, protein powder, chia seeds, strawberries, raspberries and ice.
  3. Blend on high 45 to 60 seconds, until completely smooth and thick. Add a splash more almond milk if it is too thick to pour.
  4. Pour into a tall glass and drink right away.
Tip: Pair fruit with protein, fat and fiber every time. The whey, yogurt and chia slow down how fast the berry sugar hits your bloodstream.
Dad jokeI tried to tell my smoothie a joke but it just got all mixed up.

Nutrition per serving (1 smoothie)

290Calories
21.6gTotal carbs
7.8gFiber
13.8gNet carbs
8.1gSugar
34.2gProtein
9.1gFat
286mgSodium

Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.

Know your label

Which does CDC suggest for people with diabetes: whole fruit or fruit juice?
CDC says to eat whole fruits instead of drinking juice, because juice delivers a lot of sugar at once and leaves the fiber behind.
What drink does the American Diabetes Association call the best choice with a meal?
ADA says water is the best choice because it has no calories or carbs and no effect on blood glucose.
Quiz yourself in the Diabetic Edition

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dairy, tree nuts

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Inspired by DaVita. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/berry-protein-smoothie/