Wild Blueberry Muffin Smoothie, Blood Sugar Friendly (40g Protein, 24g Carbs) from CrossFit BC. A wild blueberry muffin smoothie with cottage cheese, chia and cinnamon. 40g protein, 24g carbs, no added sugar. Ready in 4 minutes.
What you need: 0.5 cup Frozen wild blueberries, 0.5 cup 2% cottage cheese, 1 scoop Vanilla whey protein, 1 tbsp Chia seeds, 0.5 tsp Ground cinnamon, 0.75 cup Unsweetened almond milk, 0.25 tsp Vanilla extract.
How it comes together: Add almond milk, cottage cheese and chia. Let sit 2 minutes so the chia starts to gel. Add blueberries, protein, cinnamon and vanilla. Blend 60 seconds until fully smooth, no cottage cheese curds left. Pour and top with a few blueberries and a dusting of cinnamon.
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.
Not if you blend it a full minute. It just reads as creamy.
