Chocolate Peanut Butter Smoothie, Low Sugar (32g Protein, 16g Carbs) from CrossFit BC. A blood sugar friendly chocolate peanut butter smoothie with 32g protein and 16g carbs. No banana, no added sugar, thick and creamy in 4 minutes.
What you need: 1 scoop Chocolate whey protein, 1 tbsp Natural peanut butter, 1 tbsp Unsweetened cocoa powder, 0.5 cup Frozen riced cauliflower, 1 tbsp Ground flaxseed, 1 cup Unsweetened almond milk, 4 cubes Ice.
How it comes together: Add almond milk and frozen cauliflower to the blender and blend 20 seconds. Add protein, peanut butter, cocoa, flax and ice. Blend 45 to 60 seconds until thick. Pour, and add a light dusting of cocoa on top.
This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.
It's built with that in mind: around 20g of carbs, plenty of fibre, protein and fat, and no added sugar. That said, it's food, not treatment, and bodies respond differently. Run it past your doctor or dietitian, and if you track with a meter or CGM, check your numbers 1 to 2 hours after the first time you have it.
They're the two fastest ways to turn a smoothie into a sugar delivery system. Frozen cauliflower, zucchini, avocado and chia give you the thick, creamy texture without the carbs.
Taste first, the protein powder usually does the job. If you need more, a few drops of stevia or monk fruit work. Skip honey and maple here.
Frozen and blended with cocoa and peanut butter, no. Fresh raw cauliflower is a different story, so stick with frozen.
