Mocha Cold Brew Smoothie, Low Sugar (30g Protein, 19g Carbs) from CrossFit BC. A blood sugar friendly mocha smoothie with cold brew, cocoa, avocado and chia. 30g protein, 10g fibre, no added sugar. Ready in 4 minutes.
What you need: 0.5 cup Cold brew coffee, 0.5 cup Unsweetened almond milk, 1 scoop Chocolate whey protein, 1 tbsp Unsweetened cocoa powder, 0.5 cup Frozen riced cauliflower, 0.25 medium Avocado, 1 tbsp Chia seeds, 4 cubes Ice, 1 pinch Pinch of cinnamon and sea salt.
How it comes together: Blend cold brew, almond milk and cauliflower for 20 seconds. Add protein, cocoa, avocado, chia, ice, cinnamon and salt. Blend 60 seconds until thick and smooth. Pour over ice if you like it colder.
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.
Caffeine affects some people's glucose more than others. If you track your numbers, compare this with the decaf version and see what your body prefers.
