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Home » Recipes » Pineapple Kale Smoothie

Christel OerumBy Christel Oerum on July 21, 2016, Updated June 2, 2020
Recipes

Pineapple Kale Smoothie

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Pineapple kale smoothie

I have always loved smoothies, but it’s hard to find tasty ones that don’t have added sugar or a ton of calories. This delicious Pineapple Kale Smoothie with Greek yogurt only has just 200 calories per serving and all the sugar is from the pineapple and veggies.

What could be more perfect for quenching the thirst after a hard workout?

Pineapple Kale Smoothie – This delicious sugar-free smoothie only has 200 calories for a very large serving. Perfect for a workout shake or to cool off in the summer heat.

You can use the base of Greek yogurt, kale, and cucumber for a lot of different healthy smoothies. This Pineapple Kale Smoothie is one of my favorites, but you can use raspberries or mango instead of the pineapple if you’d like. Just make sure that whatever fruit or berry you use has a strong flavor with a bit of sweetness to balance the tartness of the yogurt.

Pineapple Kale Smoothie as a post-workout shake

The perfect time for me to enjoy a fruit smoothie is right after a workout. This is the time where I can use the fruit sugar to fill up my energy (glycogen) reserves and the protein from the Greek yogurt to help my muscles recover and grow.

 

Because the smoothie only takes a few minutes to make, I can be enjoying it in the sun less than 5 minutes after coming home from a workout. Knowing that a delicious pineapple kale smoothie is waiting for me at the end of my workout is all the motivation I need!

Pineapple Kale Smoothie – This delicious sugar-free smoothie only has 200 calories for a very large serving. Perfect for a workout shake or to cool off in the summer heat.

You don’t blend ice into this smoothie (it would get too watery), so make sure that all the ingredients are cold when you start blending. You can also drop a few ice cubes into the smoothie just before drinking it or serve the smoothie glasses in an ice bucket. Just make sure that you serve it COLD!

Speaking of cold, have you tried the Sugar-Free Strawberry Lemonade Popsicle recipe I posted last week? We have been eating a lot of those lately to keep the heat at bay and they are delicious!

I am thinking of inviting friends over to hang out by the pool soon just so I can impress them with my cool smoothies and snacks 😀

 

The only ingredient we haven’t talked about yet is the hemp seeds. I love that they add both texture and a bit of healthy fat to the smoothie, but you can leave them out if you want to. They aren’t necessary for the smoothie to taste great.

Next time you are tempted to drink a cold soda in the summer heat, try this cool pineapple kale smoothie recipe instead. I promise that it will hit the spot!

If you prefer a vegan smoothie after your workout, you can also try my high-protein Vegan Peanut Butter Smoothie or my Vegan Blueberry Smoothie. They are not quite as thirst quenching as this one, but they both taste deliciously naughty while being full of healthy ingredients!

For even more great smoothie recipes, check out this roundup of the best low-carb smoothies for diabetics!

Recipe Card

Pineapple Kale Smoothie

This delicious sugar-free Pineapple Kale Smoothie only has 200 calories for a large serving. Perfect for a workout shake or to cool off in the summer heat.
Prep Time:5 minutes
Total Time:5 minutes
Author:Christel Oerum
Servings:2 large servings
Pineapple Kale Smoothie
4.7 from 13 votes
Review Print

Ingredients

  • 1 cup 0% fat Greek yogurt
  • 1½ cups cubed pineapple
  • 3 cups baby kale
  • 1 cucumber
  • 2 tbsp, hemp seeds
US Customary - Metric

Instructions

  • Put all the ingredients in a blender (I use a Nutribullet) and blend until the smoothie has an even and silky consistency. Find yourself a spot in the sun and enjoy!

Nutrition Info Per Serving

Nutrition Facts
Pineapple Kale Smoothie
Amount Per Serving
Calories 206 Calories from Fat 51
% Daily Value*
Fat 5.7g9%
Saturated Fat 0.3g2%
Trans Fat 0g
Polyunsaturated Fat 2.7g
Monounsaturated Fat 0.5g
Cholesterol 5mg2%
Sodium 80mg3%
Potassium 743mg21%
Carbohydrates 31.6g11%
Fiber 6.4g26%
Sugar 19.1g21%
Protein 13.8g28%
Vitamin A 26850IU537%
Net carbs 25.2g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Smoothie
Cuisine: American
Keyword: Kale smoothie
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Categories: Recipes Tags: Gluten Free, 30 min or less, Smoothies & Shakes

Christel Oerum

About Christel Oerum

Christel is the founder of Diabetes Strong. She is a Certified Personal Trainer specializing in diabetes. As someone living with type 1 diabetes, Christel is particularly passionate about helping others with diabetes live active healthy lives. She’s a diabetes advocate, public speaker, and author of the popular diabetes book Fit With Diabetes.

View all posts by Christel Oerum

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Reader Interactions

Comments

  1. AvatarAnne says

    October 15, 2020 at 12:42 pm

    How the recipe for pineapple kale smoothie says sugar free but the nutrition facts say 19 g sugar.

    Reply
    • Christel OerumChristel Oerum says

      October 15, 2020 at 10:44 pm

      The recipe has no added sugar, but both dairy and fruit has naturally occurring sugars which is what you see on the nutrition label

      Reply
  2. AvatarKavita Parmanand says

    October 8, 2020 at 3:58 am

    Can you substitute the Greek yogurt for unsweetened almond milk?

    Reply
    • Christel OerumChristel Oerum says

      October 8, 2020 at 4:33 pm

      You can but the smoothie won’t come out as creamy

      Reply
  3. AvatarJeff says

    July 26, 2020 at 6:03 am

    I just made this for breakfast. I substituted the cucumber with ginger root and left out the hemp seeds. It was very good. The ginger gave it a little kick!

    Reply
  4. AvatarKim says

    May 8, 2019 at 1:32 pm

    Christel;
    Hi,this pineapple kale smoothie looks to good and tastey but the potassium,carbs and sugar seems high to me to comsume.I use a 1 person magic bullet blender,and i was wondering how i can break down the ingredients to put them in my blender.I am curious if this smoothie can be made into popsicle
    I am a type 2 diabetic since january 2012 and i am doing the best i can to control my blood sugar which can be a challenge for me but i still work at it on a daily basis,i am on a humalog mix insulin and i buy natural products and healthy ingredients to lower my blood sugar.
    Kim

    Reply
    • Christel OerumChristel Oerum says

      May 9, 2019 at 2:09 pm

      If the nutrition profile doesn’t match your needs try looking at some of our other recipes. We even have a low carb popsicle recipe (HERE)
      If you do decide to make this one, I’d suggest you cut the ingredients into smaller chunks so it will fit in your bullet (remember to add the liquids first, that makes it easier to blend). I haven’t tried to make it into popsicles but why not

      Reply
  5. AvatarElizabeta says

    April 13, 2018 at 11:03 pm

    Hi Christel,
    I have made this, it’s a nice smoothie. It has a very low calorie and a good amount of protein.
    Thank you for sharing your recipes!
    Elizabeta

    Reply
  6. AvatarGinger says

    February 18, 2017 at 12:25 am

    I have made this with both pineapple and mango and both were great. Thank you for everything you do for us with diabetes!

    Reply

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