Green Protein Smoothies with Cottage Cheese

I’ve really been loving green smoothies for breakfast lately. However, I am trying to be conscious about the amount of sugar I consume.

The Dashing Dish blog on protein shakes inspired me to try using low-fat cottage cheese in a smoothie. I am very pleased with the results; you don’t need to add protein powder to keep the smoothie at or under 30 g of carbs with at least 15 g of protein (as recommended by The Insulin Resistance Diet authors).

  •  Look for the unsweetened coconut milk beverage in a paper carton in the regular milk section of the grocery store, not the canned kind. I like the So Delicious brand. You could also use almond milk or low-fat cow milk.
  • I weigh the spinach and fruit on a kitchen scale, instead of trying to jam these awkwardly shaped items into a measuring cup.
  • Berry Medley is from Trader Joe’s and has raspberries, blueberries, strawberries, and blackberries

Here are two recipes for green smoothies with limited carbs, no added sugar, no bananas, and no protein powder. The cottage cheese and frozen fruit make the texture thick and creamy.

Berry Medley Smoothie – about 16 oz.

1/2 cup low-fat cottage cheese (1.5%)
1 cup unsweetened coconut milk
35 g baby spinach
3/4 cup frozen Berry Medley without added sugar

Puree the cottage cheese and coconut milk in a blender. Add the spinach and frozen fruit and puree again.

According to myfitnesspal, each smoothie has 223 calories (39% carbohydrate, 30% fat, and 31% protein): 8 g total fat, 22 g carbs (8 g fiber and 10 g sugar), and 17 g protein.

Chocolate Cherry – about 18 oz.

1/2 cup low-fat cottage cheese (1.5%)
1 cup unsweetened coconut milk
1 Tablespoon unsweetened Dutch cocoa powder, such as Droste
50 g baby spinach (about 1.7 cups)
100 g frozen cherries without added sugar (about 3/4 cup)

Puree the cottage cheese, coconut milk, and cocoa powder in a blender. Add the spinach and cherries and puree again.

According to myfitnesspal, each smoothie has 260 calories (42% carbohydrate, 30% fat, and 28% protein): 10 g total fat, 30 g carbs (9 g fiber and 20 g sugar), and 20 g protein.

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