Sugar Free Dairy Free Mint Green Protein Smoothie

Brenda Bennett — Thu, 26 Feb 2026 19:34:13 +0000

Just 5 simple ingredients needed to make this creamy sugar free, dairy free mint green protein smoothie! 12 grams of protein and perfect fun treat for St.Patrick’s day!

Sugar Free Shamrock Shake

A Mint Chocolate Chip Shamrock Shake Inspired Green Smoothie That Fits Your Midlife Macros™.

If you’ve ever wanted a shamrock shake that actually supports your hormones, blood sugar, and protein goals… this is it.

This Sugar Free Dairy Free Mint Green Protein Smoothie is creamy, refreshing, naturally sweet, and packed with healthy ingredients that truly nourish your body. It’s the perfect green smoothie for St. Patrick’s Day or honestly, any day you want something minty, fun, and energizing.

And yes, it’s that beautiful green color.

Before you scroll past because of the leafy greens, hear me out. The green color might take a minute to get used to, but the creamy texture and minty flavor make this smoothie taste like a mint chocolate chip smoothie or even a healthy shamrock shake.

Only this one won’t spike your blood sugar or leave you hungry an hour later.

Why This Mint Smoothie Aligns With Midlife Macros™

In midlife, we are not chasing low calorie just to be low calorie.

We are chasing:

Adequate protein
Moderate fat
Controlled carbs
Stable blood sugar
Nutrient density

This smoothie delivers exactly that.

With collagen peptides as the base protein, you’re supporting:

Skin elasticity
Hair and nails
Joint health
Gut lining support

And if you choose to add the optional scoop of unflavored whey protein, you boost total grams of protein significantly — making this a higher protein breakfast option that keeps you satisfied until your next meal.

Base recipe macros (without whey):

Calories: 155

Protein: 12g

Carbs: 7g

Net Carbs: 6g

Fat: 10g

With whey added:

Calories: 230

Protein: 29g

Carbs: 8g

Net Carbs: 7g

Fat: 10g

That’s a major protein upgrade for women in perimenopause and menopause who struggle to hit 100g+ per day.

This is how we do “fun” foods in a way that supports our goals.

Simple Ingredients, Big Flavor

One thing I love about this smoothie is that it uses simple ingredients you likely already have in your kitchen.

Avocado, spinach, collagen, low carb sweetener, almond milk, peppermint extract

That’s it.

No frozen banana or medjool dates, which is in so many store bought smoothis and high in carbs and sugar.

Also minus, coconut water, oat milk and hidden sugars.

Why Avocado Makes This So Creamy

Instead of ice cream, Greek yogurt, or frozen fruit, we use avocado.

Avocado gives:

Creamy texture
Healthy monounsaturated fats
Potassium
Fiber
Natural richness

This is what gives that extra creaminess without needing dairy.

If you’ve never used avocado in a smoothie, this is the best way to try it. The minty flavor completely balances it.

The peppermint extract and Liquid Stevia in Peppermint flavor give this smoothie that classic mint smoothie flavor -similar to a mint chocolate chip smoothie or a traditional shamrock shake.

It’s festive for:

St. Patrick’s Day
Spring gatherings
Green smoothie challenges
Or just when you want something refreshing

You can even top it with:

Cacao nibs
Sugar free chocolate chips
A drizzle of my homemade chocolate sauce
A sprinkle of cacao powder

Now it tastes like dessert, but it still fits your macros.

Your Choice of Greens

Fresh Spinach vs Baby Spinach vs Arugula

This recipe calls for fresh spinach, about 30 grams lightly packed.

Spinach gives:

Vitamin A
Vitamin C
Iron
Folate
Potassium

It blends beautifully and keeps that beautiful green color.

But let’s talk about something important- oxalates.

Spinach is higher in oxalates compared to some other leafy greens. For most people, occasional spinach in smoothies is not a problem. But if you:

Or are intentionally lowering oxalates
Have a history of kidney stones
Are sensitive to oxalates

You can absolutely swap spinach for:

Arugula (peppery, more bitter)
Mixed leafy greens
Romaine lettuce
Baby kale (milder than mature kale)

Arugula especially adds a slightly bitter note that pairs surprisingly well with mint. It also keeps that green smoothie vibe while offering a different phytonutrient profile.

Rotation is key. I’m always a fan of rotating leafy greens rather than overdoing one.

Choosing the Right Non-Dairy Milk

This recipe uses unsweetened almond milk, but you could also use:

Other nut milk
Non-dairy milk blends
Coconut milk beverage (not canned)
Cashew milk

I would skip:

Oat milk (higher carb)
Sweetened versions
Coconut water (higher sugar)

We want controlled carbs and stable blood sugar.

Collagen vs Whey Protein

Originally this recipe used whey protein, but now I’ve made whey optional.

Why? Because many of you want dairy free options.

Collagen peptides:

Dissolve easily
Support gut lining
Support joints and skin
Are dairy free
Are very gentle on digestion

If you tolerate dairy and want higher grams of protein, adding unflavored whey protein makes this a true protein powerhouse.

Just know: If you add whey, it is no longer dairy free.

How This Supports Blood Sugar

There’s:

No frozen fruit
No frozen banana
No medjool dates

The natural sweetness comes from stevia and healthy fat from avocado creaminess.

This helps:

Prevent blood sugar spikes
Reduce mid-morning crashes
Reduce cravings later in the day
Support fat burning in a calorie deficit

That’s how we make smoothies work in midlife -instead of against us.

Can I use chocolate protein powder?

Yes, but it will shift the color from bright green to more muted. Still delicious.

Can I use vanilla protein powder?

Yes — vanilla flavor works beautifully with mint.

Can I use Greek yogurt?

You can, but then it’s not dairy free.

Can I add chia seeds?

Yes — but note that it will thicken more and slightly increase carbs.

Can I use lemon juice?

You can add a tiny splash for brightness, but don’t overdo it with peppermint.