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.

Sugar Free Dairy Free Mint Green Protein Smoothie

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Sugar Free Dairy Free Mint Green Protein Smoothie

Whether you’re celebrating St. Patrick’s Day, craving a mint chocolate chip smoothie, or just wanting a simple, low carb breakfast that aligns with your Midlife Macros™, this is one of the best ways to do it.

And if you’ve never tried anything green like this before…Give it a chance. You just might find your new favorite morning ritual

Prep Time 2 minutes minutes

Servings 1 serving

Calories 155kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/4 cup avocado mashed
• 1 cup fresh spinach about 30 grams (lightly packed)
• 1 scoop collagen peptides
• 1/2 tsp Liquid Stevia Peppermint or to taste
• 1/2 cup unsweetened almond milk or another non dairy milk
• 1/4 tsp peppermint extract
• 1 cup ice

Optional

• 1 scoop unflavored whey protein (26 grams) optional for those not needing dairy free

Instructions

• Place avocado, spinach, protein powder if using and milk in a blender and blend until smooth. Add the Liquid Stevia or sweetener of choice, extract, and ice, and blend until thick. Taste and adjust stevia, as needed.

Notes

This recipe was first published in March 2014. 

Nutritional information above does not include whey protein since it is not dairy free. If you add whey, nutrition info changes to:

Calories: 230, Carbs: 8g, Protein: 29g, Fat:10g, Fiber: 1g, 7 g net carb

Midlife Macros™ Approved

Nutrition

Serving: 1serving | Calories: 155kcal | Carbohydrates: 7g | Protein: 12g | Fat: 10g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 176mg | Potassium: 169mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 2813IU | Vitamin C: 8mg | Calcium: 37mg | Iron: 1mg

The post Sugar Free Dairy Free Mint Green Protein Smoothie appeared first on Sugar-Free Mom.

Whether it’s winter or not, smoothies are still a perfect way to get in some quick nourishment without making a big breakfast that takes a whole lot of time. Granted smoothies are more popular in the summer, but who says you can’t still enjoy them now? Not me that’s for sure!

Smoothies are also a great way to sneak in some veggies into the kids without them ever realizing it!

My boys love my green smoothies and don’t mind the color and in fact, the greener the better to them! But my daughter is another story. If it’s green, forget it, she won’t even try it.

So my recipe was tested on my daughter and passed with flying colors.

FYI: when making this be sure your child is not around when the kale or other green veggies are sitting on the counter ready to go in the blender or they will most certainly ask about it, just a warning. 🙂

My goal in this smoothie wasn’t so much protein as it was getting my daughter to ingest some greens and masking the taste and color so she had no idea. It worked!

But if you are looking to increase the protein on this, you could substitute 1/2 of the water for 100% pasteurized egg whites or use a scoop of protein powder. I haven’t tried that so not sure the color will be changed by those substitutions.

The kale can also be changed to spinach if you like. Either way you try it I think anyone who has an aversion to green smoothies will most definitely love this!

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Blueberry Coconut Hidden Green Smoothie [Dairy, Sugar & Gluten Free]

Prep Time 2 minutes minutes

Total Time 2 minutes minutes

Servings 2

Calories 186kcal

Author Brenda Bennett

Ingredients

• 1/4 cup sliced cucumber
• 1 cup fresh chopped kale
• 1 13.5 can light coconut milk
• 1 cup frozen blueberries
• 1 cup water or ice
• 3 droppers full liquid vanilla stevia

Instructions

• Add all ingredients to your high powdered blender and blend until smooth.
• Makes 24 ounces.

Notes

Weight Watchers PointsPlus:5*

Nutrition

Serving: 1g | Calories: 186kcal | Carbohydrates: 17g | Protein: 3g | Fat: 13g | Sodium: 28mg | Fiber: 3g | Sugar: 8g

The post Blueberry Coconut Hidden Green Smoothie [Dairy, Sugar & Gluten Free] appeared first on Sugar-Free Mom.

Doesn’t look like much here but some green juice right? Wrong! Well not totally wrong, it is green. 😉

In this glass contains 5 different green fruit and veggies that make this green juice some powerful stuff! Filled with vitamins and nutrients and tastes like a green apple, you’d never know it has good for you veggies in it.

Drink this in the morning and you will be setting yourself up for a fabulous day of energy and a clean feeling inside, like you’re cleaning out all the junk and starting fresh with this glass of goodness. Your body will thank you. 🙂

Whether you’re “into” green smoothies or not, this is super healthy and should be given at least a chance in your life for the mere fact that you can say you tried it! I bet though you actually WILL like it and you will be quite surprised at how good it really is!

I can’t really call it a smoothie as there is no dairy like yogurt or milk to make it creamy, so hence the juice name. BUT I can guarantee you this tastes MUCH better than V-8 vegetable juice from a can!

*Check this post if you are interested in a Three Day Cleanse & Detox using this juice.

Green Apple Veggie Juice

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Ingredients

• 1 green apple, cored, sliced
• 1 cup green grapes or another green apple
• 1 stalk celery, chopped
• 1 cup fresh spinach
• 1/2 cucumber, sliced
• 1 tablespoon lemon juice
• 1 cup ice

Directions

Blend all ingredients in a high powered blender or juicer until smooth. Makes between 22-24 ounces depending on size of apple.

Servings: 1* Calories: 260* Fat: 1g* Cholesterol: 0mg* Sodium: 83mg* Carbs: 67g* Fiber: 9g* Sugars: 50g* Protein: 4g*

Weight Watchers Points+: 0* If you are concerned as to why this is zero points. I recommend reading this article from Weight Watchers regarding fruits.

Other Green Smoothies you might like:

• Green Protein Smoothie
• Green Protein Coconut Smoothie
• Mean Green Juice
• Green Smoothie

The post Green Apple Veggie Juice [Dairy Free & Gluten Free] appeared first on Sugar-Free Mom.