I have never been a big breakfast person. For many years my morning meal consisted of coffee and cream and little else. I recently decided to add breakfast back into my food routine. It was a struggle because I am a single working parent. Breakfast had to be quick, easy, and transportable. Fruit smoothies were a perfect fit, but store-made options contained too much sugar and too little protein to fit with my low carb diet. It was time to put my culinary skills to the test.
With a little practice and some kid-approved trial runs, I mastered a low calorie, low carbohydrate banana berry protein smoothie. It has become my go-to breakfast during the week, and my kids even ask for it as a treat on weekends. With 17 grams of protein, and no added sugar, this smoothie just can’t be beat.
The greatest thing about this fruit smoothie recipe is that little tweaks will make it work within the guidelines of many of the most popular low carb diet plans. Is your plan Paleo? Remove the yogurt. Are you on the lower rungs of Atkins OWL? Omit most or all of the banana, and add in ½ teaspoon of guar gum instead. Trying to be in the Zone? Removing the egg gives you the 40/30/30 ratio you’re looking for. Are you ready to try it now?
You’ll need a good quality blender and these ingredients:
1 cup frozen mixed berries (unsweetened)
1 cup frozen whole strawberries (unsweetened)
1 scoop vanilla low carb protein powder (I use Pro-Rated vanilla whey protein)
½ cup plain full fat Greek yogurt
½ to 1 cup water
½ medium-sized banana, peeled
Non-sugar sweetener to taste (I use 5 drops liquid Sucralose)
1 large egg (optional)
Directions: Add ½ cup water into the blender, and then add in all other ingredients except sweetener. Blend on high until smooth. If blender seems to lag or smoothie mixture seems too thick, add the other ½ cup of water a little at a time until desired consistency is reached. Taste, and add sweetener as needed.
Divide the blended smoothie evenly between two large glasses. Insert straw, sip, and sigh contently.
Nutritional information: Makes two meal-sized portions. Each serving contains 235 calories, 9.3 grams of fat, 23 grams of carbohydrates, 3.8 grams of fiber, and 17.5 grams of protein.
Serving alternative: Add a cup or so of ice to the blender during the mixing process. Pour the resulting smoothie mixture between four small glasses. Top with a sprinkling of fresh berries and whipped cream and serve as a luxurious low calorie, sugar-free dessert.