Smoothies integrate fruits, vegetables, nuts, seeds, healthy grains, and protein to give you a satisfying blend to quench your dessert cravings. Smoothies don’t have to pack loads of sugar and calories for you to enjoy. Done right, you can have smoothies that taste like dessert, but without the calories. These dessert smoothies are packed with protein, vitamins, and energy-boosting goodness to treat yourself any time of the day. Whether you want to lose weight or need to make something your kids will enjoy while raking in all those benefits, dessert smoothies are the healthiest alternative for the whole family.

Dessert Smoothies Can Be Calorie Bombs

Like milkshakes, dessert smoothies can load up on calories and sugar. To make it healthier, it’s the ingredients that matter. You’ll need to substitute some ingredients with healthier alternatives. For example:

  • Instead of sugar, opt for naturally sweet fruits, like dates, or use maple syrup or honey.
  • To get that rich, creamy texture of ice cream, whip up some bananas, yogurt, or avocado.
  • If you have chocolate cravings, why not substitute it with unsweetened cocoa powder instead of the sugary chocolate syrup?
  • If you don’t use dairy milk, you can opt for non-dairy milk like almond milk. 
  • For protein, a healthier choice would be plain yogurt or Greek yogurt. Peanut butter also offers that extra punch with a smooth and delicious taste.

What to Avoid When Making Healthy Smoothies

Too much fruit

They say too much of anything is poisonous, and that includes fruits, despite their many health benefits. Stick to around one cup of fruit per smoothie, which is about a serving. If you are mixing up the fruits, keep an eye on the total amount so that it doesn’t add up too much.

Added sweeteners

Like we mentioned earlier, there are other types of sweeteners that you could use apart from sugar. Honey, maple syrup, and coconut sugar are natural sweeteners and healthier options. Most fruits are also sugary, meaning you don’t necessarily need to add sugar to the smoothie.


You can add whatever you fancy to your smoothie. However, like sugar and fruits, don’t go overboard with boosters like chia seeds or protein powders. Be sure to keep tabs on the calorie content of the boosters. For example, a tablespoon of peanut butter contains around 100 calories. If you don’t pay attention to these additions, the calorie content can quickly add up, making your smoothie unhealthy.

What to Use in Your Smoothies

  • Flavor boosters. From cocoa powder, cinnamon, ginger, turmeric, to unsweetened matcha powder, there are plenty of natural flavor boosters to add to your smoothies.
  • Liquids. You can choose dairy or non-dairy milk, iced tea or coffee, juice, or coconut water. Milk is a rich supply of protein, but you can use coconut water or almond milk instead if you have other ingredients that supply enough protein.
  • Ice. If you plan on sipping on your smoothie slowly, toss a handful of ice cubes in the blender. The cold drink takes more time to drink, giving you more satisfying and enjoyable sips.
  • Green leafy vegetables like spinach and kales provide you with antioxidants with every sip. Consider adding a handful of these healthy vegetables if you don’t mind the green color. If you’re concerned about the taste, you’re likely not to feel it if you throw in some fruits.
  • Fruits. Some of the most common fruit bases used in smoothies include bananas, pineapple, peaches, and cherries.
  • Proteins. There are many sources of protein that you can add to your dessert smoothies. These include legumes, like chickpeas, cottage cheese, silken tofu, whey protein, peanut, egg white, brown rice, and others.

Healthy Dessert Smoothie Ideas

Peanut Butter Banana Smoothie

This delicious smoothie packs a load of vitamins and protein. All you need are a few frozen bananas, dairy or non-dairy milk, peanut butter, ice cubes, honey (or other sweeteners), and chocolate chips (optional).

You can add some spinach, kale, or other leafy greens for that extra fiber and vitamins. The banana adds the creaminess, or you can add Greek yogurt for extra thickness. With bananas, the riper they are, the sweeter they will be.

Peach Smoothie

If you want a vegan smoothie, try this peach crisp smoothie that contains peaches, frozen bananas, rolled oats, dates, cinnamon, and non-dairy milk. Peaches are packed with fiber, vitamins, minerals, and antioxidants. They aid digestion, improve your heart health, and boost your immunity, among other health benefits.

Creamy Strawberry Milk

Unlike store-bought strawberry smoothies, this one contains natural ingredients, including real strawberries that give it that rich, pink color. You can throw in a banana for sweetness or take it as is to enjoy the rich flavor.

Orange-Mango-Ginger Smoothie

This delicious, flavorful smoothie contains a mixture of ginger, turmeric, mango, orange, celery, and cucumber. However, it’s low on protein, and you can experiment with the different options available to you.

Pumpkin Pie Smoothie

The pumpkin puree provides an excellent source of vitamin A. Adding banana and yogurt makes it extra creamy. You can add chia seeds for texture or a splash of milk if it’s too thick. You can also throw in some spices, like cinnamon, for that rare but mouthwatering taste.

Cinnamon Roll

This recipe includes a blend of ground cinnamon, almond butter, banana, spinach, unsweetened coconut milk, and dates. The end result is a healthy green smoothie that’s full of nutrients and antioxidants. The cinnamon gives it that unique taste and helps to stabilize blood sugar as well as stop the growth of bacteria.

All images by Shutterstock


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