Guide to the Best Whole30 Smoothie Recipes
How to use smoothies with Whole30 diet
The Whole30 diet has taken the world by storm, helping many people gain a new perspective on weight loss in the process. But are smoothies compatible with Whole30?
Many smoothie recipes go against the basic tenets of this diet. Dairy isn’t allowed during the 30 days, neither are grains. And many commercially available smoothies contain sugar or sweeteners, which goes against the diet as well.
But smoothies are flexible, and many people use vegan recipes that don’t contain dairy, sugar, or grains. If you choose all the right ingredients, can you continue your smoothie habit while you’re dieting?
Whole30 Smoothie Rules
Melissa and Dallas Hartwig, founders of the Whole30 movement, advise against smoothies but don’t outright ban them.
They believe that smoothies aren’t satiating enough as it is better to eat your foods rather than drink them. Additionally, they point out that drinking a breakfast smoothie can lead to fluctuating energy levels throughout the day. Though eating fruit isn’t against the rules of Whole30, the Hartwigs believe that the best amount of fruit to eat per day is no more than two servings.
However, they recognize that many people have a taste for smoothies. Many people in the Whole30 community enjoy experimenting with different flavors, and they’ve found ways to prepare smoothies that match the aims of the Whole30 program.
Here are some of the rules behind the best Whole30 smoothie recipes:
- No dairy, no grains.
- Don’t base your smoothie on fruits alone. Use almond milk and vegetables.
- Don’t replace meals with a smoothie and don’t neglect your protein intake.
- It’s better to drink your smoothie later in the day, and you can drink small portions several times a day.
Don’t be discouraged by the list of rules. For many people, Whole30 smoothies are a great choice and they make this weight loss journey easier.
What are the Benefits of Drinking Whole30 Smoothies?
As the Hartwigs pointed out, smoothies can give your body an energy boost. But this isn’t necessarily a bad thing, especially if you’re used to drinking coffee to stay energized.
When your smoothie consumption is spread throughout the day, you can avoid significant hunger pangs while keeping yourself alert. Although coffee is allowed in the Whole30 program, some dieters prefer to switch to smoothies or green juice instead.
There are many excellent recipes for you to try out. If variety is important to you, you can prepare a different smoothie for each day of your diet. Smoothie bowls look appetizing as well and they can lift your mood if you feel constricted by the rules of Whole30.
The Whole30 program encourages its participants to pay attention to the food that they eat and take the time to chew and swallow carefully. Keep in mind that when following the program you are only supposed to eat three meals a day so sipping a healthy smoothie at work is a good way to replace snacks.
By adding fresh leafy greens and fruits to your smoothie, you can strengthen your immune system, which is especially important when you’ve radically changed your diet.
Ingredients Used in the Best Whole30 Smoothie Recipes
Almond milk and coconut milk are good options, as they’re sugar-free but rich in fat and protein. If you’re craving a yogurt-based smoothie, try almond milk yogurt. If you have a strong enough blender then we recommend making your own almond milk.
Whole nuts are a great source of fat and they can make your smoothie more satisfying. You can also use certain nut butters, and ghee is an option as well.
Any vegetables work, but you should especially focus on greens, including:
- Swiss chard
- Bok choy
- Sliced cabbage
If you like creamy smoothies, use cauliflower. Pureed pumpkin or squash can make your smoothie thicker and help you avoid hunger pangs. Frozen and fresh fruits are equally healthy. However, you shouldn’t generally use more than one or two cups of fruits per day.
To meet the high protein requirement, you can add Whole30-approved protein powder, such as 100% egg white powder or hemp powder. You can also add extra fiber to your smoothie, such as acacia fiber.
Ingredients to Avoid
It’s not a big deal to adapt many smoothie recipes to the Whole30 diet, but it’s very important to avoid sugars, dairy, grains, or legumes. It helps to keep the following points in mind.
- Some coconut or almond milk brands come with sweeteners. Always read the labels before you make a purchase.
- You can add coconut shavings to your smoothie, so long as they’re unsweetened.
- Spices are allowed but remember to read the ingredient list and check for sugar.
- Peanuts are legumes so they’re banned.
- Since buckwheat is a pseudo-cereal, it’s not allowed. Quinoa is banned for the same reason.
- You shouldn’t add chocolate to your smoothies and smoothie bowls. Only 100% cacao is allowed, and even very dark chocolate goes against the no-dairy rule.
- If you’re unsure about a specific ingredient, it’s easy to look it up online. The Whole30 community is both supportive and creative, and they can help you find suitable replacements.
What are the Best Whole30 Smoothie Recipes?
Let’s look at some easy smoothie recipes that meet the rules of Whole30.
1. Banana Smoothie
- 2 bananas (fresh or frozen)
- 1 cup of unsweetened almond milk
- 1 tablespoon of almond butter or cashew butter
- Optional: Add in 1 cup of raw spinach or other leafy green (Spinach is easy because you can’t taste it in a smoothie and it adds so much nutrition)
TIP: Turn this into a smoothie bowl by pouring it into a bowl and adding Whole 30 approved nuts and seeds for extra nutrition.
2. Strawberry Coconut Green Smoothie
- 1 cup of strawberries
- 1 large banana
- 1 cup spinach or kale
- 1 cup of coconut water (add more to desired consistency)
- 1 Tablespoon ground flaxseed
Note: Many of the best whole30 smoothie recipes feature more than the prescribed amount of fruit. If you like, you can make smaller portions, or save half of your smoothie in the fridge overnight. A smoothie can keep up to 24 hours in the fridge if you store it in an airtight container.
3. Carrot Smoothie
- 1 cup of carrots
- Small handful of walnuts (no more than what you can hold with closed hand turned upside down)
- 1 cup of unsweetened plain coconut milk
- 1 tablespoon of cinnamon
- 2 tablespoons of chia seeds (pre-soaked)
- 1/2 tablespoons of ground ginger
- 1 scoop of 100% egg white protein powder or 100% collagen powder
Note: Add pureed pumpkin to this smoothie for thickening. To make as a smoothie bowl add some Whole30 compliant toppings like cinnamon, nuts, and coconut flakes.
Whole 30 diet can be a little overwhelming at first but the trick is to meal plan so you don’t cheat. Smoothies are a simple way to add some flavor to a Whole30 meal or save time if you are in a hurry and don’t have time to cook something.
Visit the posts below for similar smoothie recipes. (You can use most of the recipes in the posts below but will have to switch out a couple of ingredients such as dairy with Whole-30 compliant alternatives)