Fresh and cool, this Cucumber Mint Smoothie blends crisp cucumber, bright mint, creamy Greek yogurt, and a dash of lemon for a light smoothie that feels refreshing. It’s low in added sugar, protein-rich, and diabetes-friendly when enjoyed in a controlled portion.
Ingredients (1 Serving)
- ½ cup chopped cucumber
- ½ cup plain unsweetened Greek yogurt
- ½ cup unsweetened almond milk
- Mint leaves
- 1 tbsp chia seeds
- ½ tsp grounded cinnamon powder
- 1 tbsp lemon juice
Step-by-Step Instructions
Step 1: Preparing the cucumber
Wash fresh cucumbers carefully.
Step 2: Add the ingredients
Add cucumber, Greek yogurt, almond milk, mint leaves, chia seeds, lemon juice, cinnamon, and ice to a high-speed blender.
Step 3: Blend
Blend for 45–60 seconds, or until smooth and creamy.
Step 4 : Taste
Taste the smoothie. Only if required, add a small amount of stevia or monk fruit to enhance your taste buds.
Step 5 : Serve
Pour into a chilled glass and garnish with a fresh mint leaf and a thin cucumber slice. Enjoy immediately.
Nutritional Information (Approx.)
- Calories: 180 kcal
- Protein: 13 g
- Carbohydrates: 12 g
- Fats: 8 – 10 g
- Fiber: 4 g
Approximate values; they vary depending on the brands and exact ingredients used.
Glycemic Index (GI) Considerations
- Cucumber and mint contribute minimal carbohydrate.
- Chia seeds provide fiber and healthy fats that can help slow digestion.
- Avoid sweetened yogurt, sweetened almond milk, honey, dates, or fruit juice if you’re trying to keep the carbohydrate load lower.
Portion Control Tips
- Stick to one serving only.
- Use plain, unsweetened Greek yogurt for more protein without unnecessary added sugar.
- IKeep chia seeds to about 1 tablespoon; adding large amounts can significantly increase calories.
- Avoid cranberry juice or sweetened dried cranberries.
