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CARROT CINNAMON MILKSHAKE with Ginger & Turmeric {Paleo, AIP, GAPS, Low-FODMAP}

Updated · 47 Comments

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This Carrot Cinnamon Milkshake recipe is creamy and super satisfying! — A truly healthy treat that can be snack, dessert or side dish. This treat was designed for those on healing diets who need something wonderful, despite ingredient limitations. With spicy but healing flavors of ginger, turmeric and cinnamon, the milkshake can be dairy-free (for AIP), with cultured dairy (for GAPS) or with raw milk and cream.

Carrot Cinnamon Milkshake is perfect for AIP, GAPS, Low-FODMAP and Paleo diets: Choose the slight ingredient variations based on your needs and diet. (This milkshake can also be fruit-free; and it’s lectin-free/low-lectin.)

(Sooo good!!) I love that I can have this Carrot Milkshake — GAPS, AIP, Low-FODMAP, Paleo #carrots #milkshake #carrot #aip #gapsdiet #lowfodmap #paleo #smoothie #healthy #dairyfree #fruitfree #lectinfree #dessert #snack #lowlectin #lectins

Carrots are so gentle

I use cooked carrots in this recipe! So, it is gentle for healing diets, with GAPS cultured and AIP non-dairy variations. Cooked carrots aren’t that weird in a milkshake or smoothie. Think cooked pumpkin! Pumpkin shakes, pumpkin ice cream, carrot cake… and we make and serve Carrot-Cinnamon frozen yogurt at our ice cream shops, not to mention our Bunny Food Milkshake. In our Bunny Food we use carrot juice; so why didn’t I use fresh carrot juice here? Cooked carrots are even gentler. They fit on the Intro Diet of GAPS and some of us need that gentle of nutrition. Additionally, the inspiration for this shake came from the low-FODMAP diet, catered toward those who sometimes can’t eat winter squash (pumpkin) without bloating. And it’s low-lectin.

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.

The strategy is to steam or simmer the carrots, then freeze them in bite-size chunks. I lay the chunks on a parchment lined baking pan 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

Gut diversity

The other reason I use cooked carrots instead of carrot juice in this milkshake? Our gut microbiome! 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. 🙂

glass with spoon filled with carrot cinnamon milkshake that is gaps diet paleo aip and low fodmap

Carrot Cinnamon Milkshake

glass with spoon filled with carrot cinnamon milkshake that is gaps diet paleo aip and low fodmap
Print Recipe
5 from 19 votes

Carrot Cinnamon Milkshake

This Carrot Cinnamon Milkshake recipe is creamy and super satisfying! — A truly healthy treat that can be snack, dessert or side dish. This treat was designed for those on healing diets who need something wonderful, despite ingredient limitations. With spicy but healing flavors of ginger, turmeric and cinnamon, the milkshake can be dairy-free (for AIP), with cultured dairy (for GAPS) or with raw milk and cream.
Carrot Cinnamon Milkshake is perfect for AIP, GAPS, Low-FODMAP and Paleo diets: Choose the slight ingredient variations based on your needs and diet. (This milkshake can also be fruit-free; and it's lectin-free/low-lectin.)
Prep Time5 minutes
Total Time7 minutes
Course: Dessert
Cuisine: American
Keyword: aip, carrot soup, gaps diet, milkshake, paleo, smoothie
Servings: 2 servings
Calories: 589kcal
Author: Megan
Cost: $2

Equipment

  • blender
  • freezer (or you can buy frozen carrots)

Ingredients

  • 2 cups carrots cooked (must be FULLY cooked until very soft) chopped into chunks and frozen for 2 hours minimum
  • 1-½ cups coconut milk for AIP and dairy-free; or cultured dairy for GAPS, or raw milk/yogurt, if tolerated
  • ½ cup coconut cream for AIP & dairy-free, or heavy grass-fed cream, cultured cream or yogurt
  • 2 scoops (¼ cup) collagen , see link and discount code in Recipe Notes (optional ingredient for added protein)
  • 1 inch length fresh turmeric cut into 4 pieces, or ¼ teaspoon powdered
  • 1/2-1 inch length fresh ginger depending on how spicy you like your ginger, cut into 4 pieces; or ¼ teaspoon powdered
  • ½ tsp. cinnamon
  • stevia (not for AIP) , to taste*, or ¼ cup local raw honey, to taste, for AIP; *see notes about stevia below this recipe

Instructions

  • Place the frozen carrot chunks and raw milk (or coconut milk) into blender with turmeric, ginger, cinnamon and stevia (or honey for AIP).
    Carrot Milkshake — GAPS, AIP, Low-FODMAP, Paleo
  • Blend on medium speed until the slushy puree is completely smooth, about 50 seconds. Use tamper as needed.
  • Add cream and process for 15 seconds more.
  • Adjust the sweetener according to your preference, adding a bit more stevia if needed; and blend again briefly.

Notes

Find wonderful collagen peptides here for added protein in your milkshake! Use code BEAUTIFUL10 at checkout for 10% off your entire order.

Nutrition

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

(Sooo good!!) I love that I can have this Carrot Milkshake — GAPS, AIP, Low-FODMAP, Paleo #carrots #milkshake #carrot #aip #gapsdiet #lowfodmap #paleo #smoothie #healthy #dairyfree #fruitfree #lectinfree #dessert #snack #lowlectin #lectins

What kind of stevia? (Use honey for AIP.)

I use NuNaturals or SweetLeaf stevias. NuNaturals has FIVE strengths of sweetness (five products that each vary in their potency), which makes it very hard to use in recipes!  If you use stevia regularly, you will have no trouble knowing how much you like.  If not, here are the varieties and some guidelines to know how much to use:

  • Reb99- This is my favorite. It’s 99% pure with no added dextrose. You only need a few sprinkles to sweeten one serving.  So with this recipe, I use 2 sprinkles to start, and one or more sprinkles if needed.
  • White powder stevia without dextrose- This is the one we use at our frozen yogurt shops because it isn’t quite as concentrated so we can actually measure a full teaspoon out for big recipes or 1/8 tsp. for a recipe that will serve 4. If you have this variety, start with 1/16 tsp.
  • White powder with dextrose- This is the kind that comes in packets and it’s more diluted, not as strong. I don’t use this kind because I don’t like dextrose. But my guess is you’d start with 1/8 tsp.
  • Liquid tincture with alcohol base- I do like this option.  Start with 10-15 drops and add more if needed.
  • Alcohol-free liquid tincture- This version is made with palm-sourced glycerine and may be ideal for those who can’t have any alcohol. Depending on the brand, the glycerin-based stevias vary a lot in their sweetness. With NuNaturals, the sweetness is comparable to the alcohol-based version. But other brands have sweeter or less sweet versions. Definitely taste-test the glycerin versions of stevia before using them to see how much it takes to sweeten 12 ounces of liquid. It may be just 2-3 drops and it may be closer to 10 drops. If you use NuNaturals alcohol-free tincture in this recipe, start with 10 drops; then adjust according to your preference.
  • Here’s the Vanilla SweetLeaf Stevia tincture.

(Sooo good!!) I love that I can have this Carrot Milkshake — GAPS, AIP, Low-FODMAP, Paleo #carrots #milkshake #carrot #aip #gapsdiet #lowfodmap #paleo #smoothie #healthy #dairyfree #fruitfree #lectinfree #dessert #snack

Want a few more healthy treat recommendations? Here are a few favorites:

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
5 from 19 votes (2 ratings without comment)

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