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Lighten Up Your Late Summer Smoothies

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Healthier Recipes

Smoothies are delicious, but they can pack upwards of 400 calories in a 20-ounce cup. Here's are a couple of options that allow you to downsize on calories while getting lots of fresh fruit and flavor. For more great, lighter smoothie recipes, check out the full collection from Cooking Light.

smoothiePB&J Smoothie

Source: Cooking Light, July 2017

Yield: Serves 4 (serving size: about 2/3 cup)

Instead of sandwiches, try cool, creamy peanut butter–and-jelly-inspired smoothies for a kid-friendly snack. We use fresh strawberries and raspberries, but you can use any berry you like (blackberries tend to have more noticeable seeds). If using frozen fruit, skip the ice and add a splash or two of water to thin the smoothie to your desired consistency. Peanut butter not only adds body, it gives the smoothie more protein and heart-healthy fats that make it more satisfying. You could also pour the smoothie into ice pop molds and freeze for a frozen treat.


1 cup ice

6 ounces strawberries, hulled (about 1 1/4 cups)

6 ounces raspberries (about 1 cup)

1/2 cup plain 2% reduced-fat Greek yogurt

3 tablespoons honey

2 tablespoons creamy peanut butter

1/4 teaspoon kosher salt

2 teaspoons coarsely chopped unsalted dry-roasted peanuts



  1. Place all ingredients except peanuts in a blender; blend until smooth.
  2. Divide smoothie among 4 glasses; sprinkle evenly with peanuts. Serve immediately.



Amount Per Serving: Calories 159; Fat 5.8g; Protein 5g; Carbohydrate 25g; Fiber 4g; Sodium 165mg; Sugars 19g.


smoothieCitrus Sunrise Smoothie

Source: Cooking Light, January 2018

Yield: Serves 1 (serving size: about 2 cups)

With a one-two punch of mango and coconut, this is a perfect blend for those who enjoy a taste of the tropics. This recipe calls for frozen fruit, letting you still reap the nutritional benefits of out-of-season fruit like mango. Just one serving offers 100% of your daily goal for vitamin C and over one-quarter your daily calcium needs in a low-calorie package.


1/2 cup unsweetened refrigerated coconut milk (such as Silk)

1/4 cup fresh orange juice

1 small banana, frozen

1/2 cup frozen mango

1/2 cup plain 2% reduced-fat Greek yogurt

2 teaspoons chopped walnuts



  1. Place coconut milk and orange juice in a blender. Add banana, mango, and yogurt; process until smooth. Pour into a glass; top with walnuts.



Amount Per Serving: Calories 307; Fat 8g; Protein 14g; Carbohydrates 48g; Fiber 4g; Sugars 33g; Sodium 59mg.