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Carrot Cinnamon Smoothie with Ginger (No-fruit smoothie, Refined SF)

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This Carrot Cinnamon Smoothie recipe is creamy and super satisfying! — A truly healthy high protein “milkshake” that can be breakfast, snack, dessert or side dish. This no-fruit smoothie recipe was designed for those with some dietary restrictions (or who just love real food) who need something wonderful.

With spicy but invigorating flavors of ginger, turmeric and cinnamon, this smoothie is for everyone!

But it’s also for those with ingredient limitations, so you can do dairy-free if needed (including AIP and VAD), with cultured dairy like yogurt or kefir (for GAPS or Ancestral) or with raw milk and cream for those who prefer.

Paleo, AIP, Low vitamin A, Anti-Inflammatory, Vegan, GAPS, Lectin-free and Low-FODMAP: Choose the slight ingredient variations based on your needs and diet.

overhead look at yummy slushy creamy texture of carrot smoothie

 

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Ingredients in Carrot Cinnamon Smoothie

This recipe does contain a small amount of sweetener, so it’s a more of a treat/healthy dessert than a whole meal. But it primarily contains protein, fiber and nourishing ingredients:

  • carrots
  • milk of choice — See the recipe below for all your choices, based on your unique dietary needs/wants.
  • collagen — Omit for Vegan.
  • turmeric, cinnamon and ginger (for Low vitamin A, use only ginger)
  • raw honey, or pure maple syrup if preferred

Carrots are so gentle (and how to prep them)

I use cooked carrots in this recipe. So, it is gentle to digest!

Cooked carrots aren’t weird in a milkshake or smoothie. Like cooked pumpkin.

Pumpkin shakes, pumpkin ice cream, carrot cake. We made and served Carrot-Cinnamon frozen yogurt at our ice cream shops, not to mention our Bunny Food Milkshake. In our Bunny Food, we used carrot juice; so why didn’t I use fresh carrot juice here?

Cooked carrots are even gentler. They fit on the gentlest of wellness diets, and some of us need that gentle of nutrition.

Additionally, the inspiration for this shake came partially from the low-FODMAP diet, catered toward those who sometimes can’t eat winter squash (pumpkin) without bloating. And it’s Low-lectin.

Lastly, this smoothie can be enjoyed on a Low vitamin A diet by simply using white carrots and some little adjustments.

To boot, it’s DELICIOUS!  This is as close as some of us get to ice cream, and it’s a happy nearness. SO creamy yummy partially because of the fiber the carrots provide.

How to prepare carrots for a smoothie

The strategy here is to steam or simmer the carrots, then freeze them in bite-size chunks.

I lay the chunks on a parchment lined baking pan, or silicone surface, before freezing, so they’re easy to pop off and place in the blender. (See photo below.)

Preparing the Carrot Milkshake — GAPS, AIP, Low-FODMAP, Paleo

Whole foods for gut diversity and motility

The other reason I use cooked carrots instead of carrot juice in this smoothie?

Our gut microbiome and motility.

Our bodies need fiber for many reasons, one of which is: Our good gut bacteria feed on it.

While raw veggies can be hard on a delicate gut, cooked carrots are both gentle and provide food for our microflora.

Functional doctors say eating a lot of gentle fiber is just as important as consuming probiotics, if not more so!, to correct gut dysbiosis. (source) Think of this as a creamy high-fiber smoothie that tastes like dessert.

Additionally, foods high in fiber help us to detoxify by moving waste out of our system, preventing constipation.

How to make this smoothie

Once the carrots are cooked and frozen, this smoothie comes together like any other:

  1. Just throw the ingredients in the blender, and purée until smooth. 🙂

Leftovers can actually be poured into a popsicle mold and frozen. Or, pour into a mason jar, leaving some head room, and use the smoothie as a meal prep treat. Pull it out a few hours before you plan to enjoy it, and then break it up with spoon to eat like healthy soft-serve.

two glasses of carrot cinnamon smoothie

two glasses of carrot cinnamon smoothie
Print Recipe
5 from 19 votes

Carrot Cinnamon Smoothie (No-fruit smoothie, Refined SF)

This Carrot Cinnamon Smoothie recipe is creamy and super satisfying! — A truly healthy treat that can be snack, dessert or side dish. This treat was designed for those who love healthier recipes and those on wellness diets who need something wonderful, despite ingredient limitations.
Carrot Cinnamon Smoothie is perfect for Paleo, AIP, VAD, Vegan, GAPS, Low-FODMAP, Lectin-free and Fruit-free diets. Choose the slight ingredient variations based on your needs/preferences.
Prep Time5 minutes
Cook Time2 hours
Total Time2 hours 5 minutes
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: aip, gaps diet, lectin-free, low vitamin A, low-FODMAP, milkshake, paleo, smoothie, vegan
Servings: 2 servings
Calories: 589kcal
Author: Megan
Cost: $2

Equipment

Ingredients

  • 2 cups carrots cooked (must be FULLY cooked until very soft) chopped into chunks and frozen for 2 hours minimum
  • 1-½ cups creamy milk of choice ; or cultured dairy for GAPS, or raw milk/yogurt, if tolerated/preferred
  • ½ cup coconut cream for AIP & dairy-free, or heavy grass-fed cream, cultured cream or yogurt; extra creamy milk of choice for VAD, such as homemade macadamia nut, almond, chestnut or oat
  • 2 scoops (¼ cup) collagen <-- see link and enter discount code BEAUTIFUL10 at checkout for 10% off your entire order (best 3rd party tested pesticide free collagen you can buy); omit for Vegan or sub favorite PP
  • 1 inch length fresh turmeric cut into 4 pieces, or ¼ teaspoon powdered; omit for VAD
  • ½ to 1 inch length fresh ginger depending on how spicy you like your ginger, cut into 4 pieces; or ¼ teaspoon powdered
  • ½ teaspoon cinnamon omit for VAD
  • ¼ cup honey or pure maple syrup (VAD and Vegan, not for GAPS)

Instructions

  • Place the frozen carrot chunks and milk into blender with turmeric, ginger, cinnamon and honey.
    Carrot Milkshake — GAPS, AIP, Low-FODMAP, Paleo
  • Blend on medium speed until the slushy purée is completely smooth, about 50 seconds. Use tamper as needed.
  • Add cream (or extra creamy milk) and process 15 seconds more.
  • Serve!

Notes

Nutritional data does not reflect all versions of the recipe.

Nutrition

Calories: 589kcal | Carbohydrates: 22g | Protein: 17g | Fat: 57g | Saturated Fat: 51g | Sodium: 28mg | Potassium: 976mg | Fiber: 5g | Sugar: 1g | Vitamin A: 1004IU | Vitamin C: 3mg | Calcium: 50mg | Iron: 7mg

Pin Carrot Cinnamon Smoothie here:

two glasses of creamy Carrot Cinnamon Smoothie with recipe title and words: refined sugar free, fruit free

 

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Reader Interactions

Comments

    • Megan Stevens says

      In general I like the idea a lot. But I’m also a big fan of rotating foods; so maybe doing it 3-4 days a week but not every day? I’m too familiar with food sensitivities that develop otherwise. Also, the smoothies will defrost unevenly, so as long as you don’t mind that, that the outside will get liquidy and the inside core will be hard. You could defrost them in the fridge overnight, each time you plan to take them; and that way they will defrost more evenly. Another idea is to freeze the smoothie in ice cube trays; then pop out the pieces and store them in an airtight container- either bring them as is or blend them with added liquid for a fresher texture. How long the smoothie will last in the freezer depends on how much air they’re exposed to, probably one month at a time. Hope it’s a helpful way to bring a healthy food on the go! 🙂

      Reply

    • Megan Stevens says

      Yes, if you add collagen that would work great! (Gelatin would have to be heated/melted first and it would affect the texture. But collagen would be perfect! 🙂 ) I really like Perfect Supplements for both gelatin and collagen because beyond grass-fed, they also test for pesticide residue.

      Reply

  10. whatggmaate says

    I never thought to make milkshake out of carrots but sounds so refreshing and delicious! Love this healthy version and I definitely to try it out.

    Reply

  11. Kathryn says

    5 stars
    I love the turmeric, ginger, and cinnamon combo. We’re big fans of all three, but hadn’t thought of combining them all together. Delicious recipe!

    Reply

    • Megan says

      Great question. Yes, definitely! The cream and sweetener will help it have the right freezing point and texture for melting well and staying creamy. I’d do the honey version or a Keto sweetener (other than stevia) for it to be the best, but stevia will still work well.

      Reply

  16. Emily @ Recipes to Nourish says

    5 stars
    I love this milkshake! It reminds me of the “carrot smoothies” I used to make at Jambo Juice back in the day when I worked there as a teenager. Your version is so much healthier than the carrot juice + no-fat vanilla frozen yogurt that they had LOL … oh my goodness, the things I used to eat. I can’t wait to make this soon.

    Reply

    • Megan says

      Yay, Emily! I hope you love it! Yes, so wholesome compared to what I used to eat too. I was very “into” frozen “yogurt” LOL. 🙂

      Reply

    • Megan says

      You’re welcome Yang. Thank you, good points. The others are way too sweet and burden the body, to process all that glucose. Cheers!

      Reply

  20. annelawton says

    I now have another smoothie recipe to add to my list! I would never have thought of a carrot smoothie, but this sounds good!

    Reply

  23. Amanda says

    I’m excited to try this smoothie, but I can’t have the cream. Any ideas for a substitute? Thanks for sharing this great recipe!

    Reply

    • Megan says

      Hi Heather!, yes, with all my heart. It needs to be made with white carrots and no cinnamon. The cream is a special treat to be enjoyed by those who can tolerate it fine very occasionally (I used to do ice cream once a month on the diet with one activated charcoal dose and never had any issues at that frequency). Everyone’s unique, so this is only for those who know how to do it for their body without issues. 🙂

      Reply
5 from 19 votes (2 ratings without comment)

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