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Warm or Cold Chocolate Smoothie for WEIGHT LOSS is that great recipe for a light meal that also satiates your sweet tooth. This treat is high in protein, fiber and full of nutritious produce, but it still tastes like chocolatey goodness.
Made with only real food, Warm Chocolate Smoothie for WEIGHT LOSS is great for everyone, but also works for Paleo, Keto and other wellness diets.
There’s even a carob and AIP option.
Benefits of a warm smoothie
You might be intrigued and wonder, What’s the point of a warm smoothie?
The main reason to enjoy warm smoothies is: They’re easier to digest.
Cold smoothies slow down digestion, because: The stomach has to warm them before they can digest properly. Moving food through the stomach more quickly is always a good idea.
Eastern medicine refers to cold foods as “cooling the fires of digestion”, and there is truth to it.
HOWEVER, if you love cold smoothies, and really prefer them cold or slushy, this smoothie does have the option. I provide both recipe versions below.
Either way, the ingredients in this Chocolate Smoothie support good nutrition and weight loss.
Why and how to eat less
No one wants to feel hungry or starved! So, that’s not the point of this recipe!
Just the opposite, Warm Chocolate Smoothie for Weight Loss helps to satiate and fill you up, without overeating — and with the right kind of ingredients in the right ratio to one another.
One of my favorite quotes and a great perspective on weight loss is this:
We do not want to be in an overfed state because insulin is a very inflammatory hormone. If you have high insulin levels, you will create a lot of inflammation in your tissues. Arthritis is an example of a condition that thrives in a high-insulin environment. People with diabetes are nearly twice as likely to have arthritis as those without diabetes. Insulin also signals the body to retain fluid, which fosters high blood pressure; furthermore, it is a growth hormone, which is implicated in the development of cancer. A high-insulin environment contributes to broad metabolic deterioration and is not a harmless situation. (source)
Weight loss as a health goal
I like looking at weight loss as a health goal. This gives us the proper motivation … and understanding of why excess fat and insulin can hurt our wellness.
A healthy smoothie for one meal of the day helps us with portion size, while also providing a nutrient-dense meal.
What makes Warm Chocolate Smoothie good for weight loss
I’ve never been one to count my calories, but I’ve learned over the years that calories and carbohydrates need to correlate with how active we are. We don’t want our diets to be too restricted in calories, nor to be too high in calories.
Similarly, meals should have modest carb counts, unless we’re super athletes. Having one meal lower in carbs but higher in fiber reduces overall carbs in the day, so we can better correlate our activity level to our carb intake.
The perfect weight loss smoothie has the right balance of protein, carbs and fat, as well as fiber:
- HIGH PROTEIN – Meals should be high in protein to stabilize blood sugar, balance hormones and prevent craving too many carbs or sweets.
- Warm Chocolate Smoothie for Weight Loss has 18 grams of protein!, which is 42% of the total calories: excellent!
- NO ADDED SUGAR – Smoothies for weight loss ideally have no added sugar. A couple of approaches to choose from with this smoothie:
- 1) The Keto approach uses the low carb sweetener of your choice. This includes the whole food and Paleo option of using pure monk fruit.
- 2) The AIP and whole food version uses half a banana or a natural sweetener. If you’re active, especially if you plan a short or long walk after this meal, just 1 tablespoon of a natural sweetener like honey or maple syrup may be a fine choice.
- HIGH FIBER – We need foods high in soluble and insoluble fiber. This smoothie provides both. It’s especially important during weight loss to have regular bowel movements, as the body ushers toxins stored in fat from the body. Vegetables and optional basil seeds provide fiber.
- HEALTHY FATS – With weight loss, it’s important to feel full and satisfied, and healthy fats help to accomplish this. Sources of fat in this Chocolate Smoothie include:
- Avocado
- Optional MCT oil is a great addition to boost weight loss, mental clarity and energy levels. MCT oil adds noticeable benefits and works well in the hot or cold version of this smoothie. (Here‘s a good one.)
- Add additional fat with optional peanut butter, nut butter, butter or coconut oil. If you make the warm version of this smoothie, butter or coconut oil (for AIP) are delicious in it, adding creaminess, a little richness and depth of flavor.
- A moderate amount of good fats is healthful. We do want to avoid too many omega-6 fats, though. For this reason, I would not include regular almond products in the smoothie.
- LOWER CALORIE – Some calories are important, to provide energy and satiety. This smoothie hits the sweet spot of 236 calories, not too many or too few. Calories also help to balance hormones.
- MODERATE CARBS FOR NON-KETO — For those NOT doing a low carb diet, a moderate amount of carbs have been shown to add satiety to a meal. (For Low Carb, protein and higher fat have to take the place of carbs.)
- Studies show, “In addition to a relatively high protein intake (~30% of total calorie intake), moderate carbohydrate intake may also be important in regulating sensations of hunger and calorie ingestion.”
- This smoothie gives you a few variations to add carbs if you know your body does best with a moderate intake.
Ingredients in Warm or Cold Chocolate Smoothie for Weight Loss
- avocado — A source of good fats, avocado also provides a nice creamy texture for the base of this smoothie.
- frozen cauliflower rice — Be sure to use frozen, as it has a milder flavor for this smoothie. Cauli boasts high fiber. OR, if you can’t eat cauliflower for some reason, please Comment below, and I can share some alternatives.
- Perfect Supplements Chocolate Collagen Powder (find it here, and use code BEAUTIFUL10 for 10% off at check out) — (Or if you use regular collagen powder [for AIP and others], you will need to add more sweetener, to taste, as this is sweetened with pure monk fruit.)
- nut butter, peanut butter (I only recommend fermented or Maranatha brand) or basil seeds — all optional (omit for AIP, or use tiger nut butter)
- unsweetened milk of choice — I like to use Homemade Macadamia Nut Milk or coconut milk for AIP and nut-free
- cocoa powder — OR use carob for AIP
- low carb liquid sweetener, OR pure monk fruit/stevia, to taste OR 1 Tablespoon raw honey/1/2 a banana if you’re active and don’t mind the carbs or for AIP (not for Keto/Low Carb diets)
- 2 pinches of sea salt and/or a few drops of liquid minerals — These provide needed electrolytes for the best hydration and energy on a cellular level.
Optional add-ins:
- butter or coconut oil — for added fat
- MCT oil — A great choice for weight loss, mental clarity!, extra energy! and for the cold version of the smoothie. (This is a good brand.)
Optional toppings:
- fresh or frozen raspberries (1/4 cup has 3.3 grams net carbs)
- low carb chocolate chips
- nibs
Warm or Cold Chocolate Smoothie for Weight Loss
Equipment
- small saucepan optional
Ingredients
- ½ an avocado cut into chunks, at room temp, or frozen on a piece of parchment paper if you want to make the cold version of this smoothie
- 1-¼ cups cauliflower rice , frozen; OR if you can't eat cauliflower for some reason, please Comment below, and I can share some alternatives
- 1 scoop Perfect Supplements Chocolate Collagen Powder (Or if you use regular collagen powder [for AIP], you will need to add more sweetener, to taste, as this is sweetened with pure monk fruit.) Be sure to use code BEAUTIFUL10 at checkout to get 10% off your entire order.
- 1 cup unsweetened milk of choice I like to use Homemade Macadamia Nut Milk; for AIP, use coconut or tiger nut milk
- 1-½ to 2 Tablespoons cocoa powder depending on how strong you like your chocolate; for AIP, use roasted carob powder
- 1 Tablespoon nut butter or basil seeds, both optional; omit for AIP or use tiger nut butter
- 1 Tablespoon low carb sweetener OR pure monk fruit/stevia, to taste OR for AIP and others: 1 Tablespoon raw honey/½ a banana if you're active and don't mind the carbs (not for Keto/Low Carb diets)
- 2 pinches sea salt and/or a few drops of liquid minerals
- optional: 1 Tablespoon MCT oil, butter or coconut oil the latter two only if you make the warm version of the smoothie (coconut oil options for AIP)
Instructions
- For warm smoothie version: Place cauliflower in small saucepan with 2 cups water. Bring to a boil, then reduce heat to simmer. Simmer 10 minutes. Drain.
- Add milk to blender, then: warm cooked caulifower rice, avocado, cocoa powder, sweetener, optional nut butter and sea salt (+ optional fat). Do NOT add collagen powder yet. Blend until completely smooth, about 40 seconds.
- Add collagen, and blend again briefly, just to mix.
- Pour into saucepan. Heat, stirring, over medium heat until hot through, but not yet simmering. Serve.
- For frozen/cold version: Combine in blender frozen cauliflower rice, frozen slices or small chunks of avocado, milk, cocoa powder, sweetener, optional nut butter and sea salt (+ optional MCT oil). Do NOT add collagen powder yet. Blend until completely smooth, about 40 seconds. Add collagen, and blend again briefly, just to mix. Serve.
Notes
What kind of blender I use
We owned an ice cream, smoothie and soup café for many years and used dozens of blenders, so it's fun to share with you what I love best. I have a Vitamix base, but a Waring Commercial Stainless Steel Container. This was an important purchase for me after years of using plastic "jars" that sloughed off into our food. If you choose this combo, see the 2 small adapter parts you'll need as well. In this world of excess estrogens, none of us need more plastics in our food. The nutritional data below does not include the optional addition of butter or coconut oil.Nutrition
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Carole says
Hi Megan
Sounds like a great recipe! I can’t eat cauliflower or rice, so could you please suggest some alternatives? Thank you 🙂
Carole
Megan says
Thank you, Carole!, and yes, happy to give you some great alternatives. My favorite one is actually fresh button mushrooms. Use 5 ounces, which is about 5 large mushrooms. Cut or break them into chunks, or slice them, and place them in a small saucepan with water to cover. Bring the water to a boil, and then turn heat to medium and simmer about 6 minutes. Drain. Other non-low carb options that are good include cooked beets or parsnips, both of which are very high in fiber and work well in the smoothie.
Carole says
Thank you for the alternatives, Megan. I’m looking forward to trying it!
Megan says
Great, Carole, and my pleasure!
Elizabeth says
Hello! Thank you for this terrific recipe! Yes, I can’t eat cauliflower due to the raffinose and glucosinolates creating bloating (https://www.yahoo.com/lifestyle/one-major-side-effect-eating-172010858.html) — would appreciate any and all alternative ideas you have to try different options. Thanks much!
Megan says
Hi Elizabeth, you’re welcome, and happy to help! Depending on if you’re low carb or not, my favorite veggie alternatives are cooked button mushrooms, or for non-low carb, beets and parsnips are also great, each with its own flavor addition. Mushrooms are low carb and the best overall for flavor. Beets are the best if you have any issues with constipation. And parsnips are great for overall fiber, and just as one more option. Each needs to be cooked first. For mushrooms, I simmer 5 ounces (5 big mushrooms, cut into chunks or slices) in water-to-cover for 6 minutes, then drain. I hope you love the smoothie!
Helen Blain says
This looks delicious and I’d love to have an easy meal like this while doing VAD. Any recommendations?
Megan says
Hi Helen, yes! My favorite VAD version of this recipe uses 5 ounces of button mushrooms, covered in water and simmered for 5-6 minutes. Then drain. Add to blender: water or milk, mushrooms, nut butter, maple syrup, butter, collagen, carob, optional basil seeds and 3 whole chestnuts (I buy bagged organic, like these: https://amzn.to/3sg0HK9). So, mushrooms and chestnuts replace the avo and cauli. The other good VAD veggie option is cooked parsnips. I do the full 2 T of carob powder. You might like a tiny amount of pure monk fruit, to taste, if you want it sweeter. Last option is to include 1/2 of a medium ripe banana, which also will provide that sweetness. I hope you love it! 🙂
Betsy Leighton says
I’d love to know some non-cauliflower alternatives, and when to add the collagen. Thanks!
Megan says
Hi Betsy, sure. The collagen is added in Step 3. I think you’ll see it there if you look again. Regarding cauliflower alternatives: My favorite one is actually fresh button mushrooms. Use 5 ounces, which is about 5 large mushrooms. Cut or break them into chunks, or slice them, and place them in a small saucepan with water to cover. Bring the water to a boil, and then turn heat to medium and simmer about 6 minutes. Drain. Other non-low carb options that are also good include cooked beets or parsnips, both of which are very high in fiber and work well in the smoothie. 🙂
Lois Concidine says
I just made this smoothie, and I want to thank you for the recipe! I used homemade hemp milk from hemp hearts. For sweetener I used 1 T honey and half a banana. I didn’t have the riced cauliflower, but I will get some the next time I shop. I loved it warm!
Megan says
Yay, Lois, so great to hear! Thank you for sharing. Great that you enjoyed it warm, and I hope it’s something you continue to look forward to and enjoy! 🙂 Thanks for sharing what you did for yours!
Carina says
I’d love to try this! Can you share the cauliflower alternative version, as cauliflower is hard for me to get.
Also, I can’t get that brand of collagen here in the UK – can you tell me how much is in a scoop, so I can use the brand I have here? Thank you, I love your recipes
Megan says
Hi Carina, happy to help, and thanks for your kind words! 🙂 For collagen, use 2 Tablespoons. For cauliflower alternatives: My favorite one is actually fresh button mushrooms. Use 5 ounces, which is about 5 large mushrooms. Cut or break them into chunks, or slice them, and place them in a small saucepan with water to cover. Bring the water to a boil, and then turn heat to medium and simmer about 6 minutes. Drain. Other non-low carb options that are good include cooked beets or parsnips, both of which are very high in fiber and work well in the smoothie.
Carina says
Thank you so much!
Megan says
You’re welcome! 🙂
Heather says
Hi, cauliflower can upset my stomach if I have too much of it. Can you share your alternatives? Thanks!
Megan says
Hi Heather, yes! 🙂 My favorite one is actually fresh button mushrooms. Use 5 ounces, which is about 5 large mushrooms. Cut or break them into chunks, or slice them, and place them in a small saucepan with water to cover. Bring the water to a boil, and then turn heat to medium and simmer about 6 minutes. Drain. Other non-low carb options that are also good include cooked beets or parsnips, both of which are very high in fiber and work well in the smoothie.
Lisa says
This chocolate smoothie sounds wonderful- hot or cold! So many of your recipes are my “go to” recipes!! Heartfelt thanks to you!! I cannot regularly eat cauliflower and would be grateful for a substitute ?thank you, friend!
Megan says
Hi Lisa! and thank you for your kind words! ❣ My favorite cauliflower alternative is actually fresh button mushrooms. Use 5 ounces, which is about 5 large mushrooms. Cut or break them into chunks, or slice them, and place them in a small saucepan with water to cover. Bring the water to a boil, and then turn heat to medium and simmer about 6 minutes. Drain. Other non-low carb options that are also good if mushrooms don’t work for you include cooked beets or parsnips, both of which are very high in fiber and work well in the smoothie. Lastly, for non-low carb, I like to add in a few chestnuts (like these: https://amzn.to/3sg0HK9), which go great with the mushroom and parsnip options. Love to you!! xo!
Jenn B says
Hi Megan, you make the comment that you would not use almond products because of the high omega-6 content. It is my understanding that peanut butter is a slightly higher content of omega-6 than almond butter. Incidentally, I make my own almond butter with almond flour, coconut oil, a touch of stevia and a pinch of sea salt. i’m going to try adding a small amount of flax seed meal to it as well.
Megan says
Hi Jenn, thanks for the comments! In this article I mention only recommending fermented or Maranatha (made with Valencia peanuts) peanut butters, and that’s partially because they’re lower in omega-6s. I talk about this more here: https://eatbeautiful.net/aflatoxins-in-peanut-butter-how-much-do-the-leading-brands-have/ I think both peanut and almond butters should be enjoyed in moderation, and then the rest of diet can accordingly compensate, so for example, more grass-finished beef and less chicken on the days we enjoy these butters. I hope that helps to clarify! 🙂
Miriam Giles says
I would love ideas for a cauliflower substitute. I do not do well with cauliflower.
Thank you for your recipes!
Megan says
Hi Miriam, sure, and thank you, so happy the recipes are helpful! 🙂 My favorite low carb cauliflower alternative is actually fresh button mushrooms. Use 5 ounces, which is about 5 large mushrooms. Cut or break them into chunks, or slice them, and place them in a small saucepan with water to cover. Bring the water to a boil, and then turn heat to medium and simmer about 6 minutes. Drain. Other non-low carb options that are also good if mushrooms don’t work for you include cooked beets or parsnips, both of which are very high in fiber and work well in the smoothie. Lastly, for non-low carb, I like to add in a few chestnuts (like these: https://amzn.to/3sg0HK9), which go great with the mushroom and parsnip options.
Jennifer Johnson says
Is their a way to make this without Alvarado?
Megan says
Hi Jennifer, yes, just like the cauliflower can be subbed out, we can easily sub out the avocado for a variety of other options, depending on what you need for your diet. Banana is one option. But for low carb — Veggie options: fresh button mushrooms are great. You can’t taste the mushroom, especially if you use the full 2 Tablespoons of carob or cocoa powder. Use 3-5 ounces mushrooms, which is about 3-5 large mushrooms. Cut or break them into chunks, or slice them, and place them in a small saucepan with water to cover. Bring the water to a boil, and then turn heat to medium and simmer about 6 minutes. Drain. Other non-low carb options that are also good if mushrooms don’t work for you include cooked beets or parsnips, both of which are very high in fiber and work well in the smoothie. Lastly, for non-low carb, about 5 chestnuts (like these: https://amzn.to/3sg0HK9) work great.
Jennifer Johnson says
So we don’t need to be low carb so how many or much banana would you use? We can’t do nuts or mushrooms.
Thanks
Megan says
Sure. 1/2 to 3/4 of a banana 🙂
Dorothy says
This does sounds like a good smoothie, hot or cold. I like the mushroom idea as we eat a lot of cauliflower already. If you were to make it cold, I wonder how romaine lettuce would work as a substitute for cauliflower? I used to add it to smoothies regularly.
I agree with the person who said many of your recipes are go-to for her. We often enjoy one or more of them several times a week. ?
Megan says
That’s so delightful to hear, Dorothy, yay! Thank you. Yes, I do like romaine in smoothies, too, even warm ones. I think it’s worth a try. I like adding chestnuts to smoothies for their smooth rich flavor, so they might be a nice combo with the lettuce, or just the avocado, to still maintain the creamy texture.
Dorothy says
That sounds like a good idea, though I don’t think we’ve ever gotten chestnuts before. I look firearms to trying the recipe. ?
Megan says
I know; most people associate chestnuts with Christmas or Italy, but they are so good as a staple in kitchens, and I love that organic ones now come bagged and easy to use/eat. 🙂
Dorothy says
Excuse me please! I look forward…
Megan says
LOL right! 😉 Yay!
Dorothy says
We split a smoothie for breakfast this morning, and it was good. I cooked the mushrooms and used carob powder. My homemade coconut milk isn’t always rich enough, so making that with less water would have probably made it creamier. I used my fermented almond butter in it, thanks to your recipe. And I used monk fruit drops for sweetener. I may want to double it next time or try one and a half the recipe for two people. We’re going to try raw milk again, so I may try milk or kefir in it soon. I guess that would go best in a cold smoothie?
Megan says
Hi Dorothy, great to hear, and I’m glad you liked it. Also great to hear about you using your fermented almond butter in it! You could use warmed raw milk if you like. I think that’s what I’d do, just gently heated, because it will be so delicious, warming and creamy.
Dorothy says
Thanks for the tip on warming the raw milk. I think it will be delish.
Megan says
Great!! Enjoy! 🙂
Maiken says
Could you please tell me why you recommend waiting to add the collagen powder until the end? I’ve been putting collagen powder in my smoothies for years, but always just put it in with the other ingredients.
Megan says
Hi Maiken, great question, yes. You can probably keep doing it as you have been. But some brands/formulations of collagen actually create foam when they’re blended for the longer time period, creating air in the stomach. If your smoothies aren’t too foamy, no problem including your collagen with the other ingredients.
Wanda says
Can’t wait to try! Thanks for including aip options and all your alternative ideas above.
Megan says
You’re welcome, Wanda, and hope you enjoy!