Carrot Ginger Smoothie

This carrot ginger smoothie blends raw carrots, a whole orange, banana, fresh ginger and Greek yogurt into a bright, zesty drink with natural sweetness and a gentle warming kick. Using whole fruit and vegetables rather than juice keeps the fiber, and the yogurt adds protein, so it’s more filling than a juice. It takes 5 minutes, serves 2, and has about 170 calories, 9.5 g of protein and 5 g of fiber per glass. It’s a good way to add a portion of vegetables to breakfast.

• Serves: 2
• Prep time: 5 minutes
• Cook time: none
• Total time: 5 minutes

Ingredients

• 2 medium carrots (about 150 g), scrubbed and roughly chopped
• 1 orange (about 150 g of flesh), peeled and segmented
• 1 small banana (about 100 g), ideally frozen in slices
• A small piece of fresh ginger (about 5 g), peeled and chopped
• 150 g (⅔ cup) plain Greek yogurt
• 2 teaspoons lemon juice
• About 100 ml (a scant ½ cup) cold water, or more to thin
• A few ice cubes (optional)
• A pinch of ground turmeric or cinnamon (optional)

Method

1. Prepare the carrots. For the smoothest result, chop the carrots into small pieces. If your blender isn’t very powerful, grate them first or steam them for 3 minutes and let them cool.
2. Add everything to the blender: carrots, orange segments, banana, ginger, yogurt, lemon juice and water.
3. Blend on high for 60 to 90 seconds, until completely smooth.
4. Adjust. Add more water for a thinner smoothie, or a few ice cubes if you’re not using frozen banana.
5. Taste and add more ginger or lemon if you like it sharper.
6. Pour into glasses and drink straight away.

Tips

• Use a frozen banana for a thick, cold smoothie without much ice.
• Peel ginger with a teaspoon by scraping off the skin.
• Start with a little ginger, as fresh ginger is strong; you can always add more.
• A high-speed blender gives the smoothest result with raw carrots.
• Drink it fresh; it separates and loses its brightness as it stands.

Swaps and variations

• Mango: replace the banana with 100 g of frozen mango for a tropical version.
• Dairy-free: use a plant-based yogurt or 150 ml of unsweetened soy milk.
• More protein: add a spoonful of nut butter or a scoop of plain protein powder.
• Spiced: add a pinch of turmeric with black pepper, or cinnamon and nutmeg.
• Green: add a handful of spinach; the orange color will turn brownish, but the flavor stays bright.
• Lower sugar: use half the banana and add a few chunks of cucumber.

Nutrition per serving (estimate)

One serving is half the recipe, about 300 ml. These figures were calculated from USDA FoodData Central values for raw carrots, orange, banana, ginger, low-fat Greek yogurt and lemon juice.

Carrots are one of the richest sources of beta carotene, which the body turns into vitamin A. Our article on carrots and eyesight explains how it works. The orange adds vitamin C. Most of the sugar comes from the fruit and yogurt. Blending releases sugars from fruit, which is why the NHS recommends limiting smoothies and juice to a combined 150 ml a day. A glass of this smoothie still keeps much of the fiber and protein, but enjoy it with a meal rather than sipping throughout the day. Our comparison of smoothies vs juice explains more.

Contains: milk (yogurt).

Is this smoothie a meal?

On its own, it makes a light breakfast or snack. To make it more filling, have it with a boiled egg or a slice of whole grain toast with nut butter, or add a tablespoon of oats or seeds to the blender. Our guide to healthy breakfasts on the go has more ideas.

Food safety

Wash and scrub the carrots under running water before using, and wash the orange before peeling, as the FDA advises for all produce. Drink smoothies soon after making them, or keep them in the fridge for no more than 24 hours.

Getting the texture right

Raw carrot is hard and fibrous, so the blender makes a big difference. A high-speed blender turns it smooth in about a minute. With a standard blender, grate the carrot first, or steam the chunks for 5 minutes and let them cool; this softens them without changing the taste much. Frozen banana gives a thick, cold smoothie without much ice, which can water down the flavor. If the smoothie is too thick to pour, add water a tablespoon at a time and blend again. If it’s too thin, add a few more frozen banana slices or a tablespoon of oats and leave it for two minutes to thicken.

Making it ahead

Smoothies taste best fresh, but you can prepare freezer packs: put the chopped carrot, banana slices and ginger in a bag, freeze, and blend straight from frozen with the orange, yogurt and water. A finished smoothie keeps in a sealed jar in the fridge for up to 24 hours. It may separate, so shake or stir it before drinking. Carrot keeps the color bright orange, unlike spinach smoothies, which can turn a muddy brown as they stand.

Common questions

Can I use carrot juice instead of whole carrots?

Yes, but you’ll lose most of the fiber. Whole carrots make a more filling smoothie.

Is ginger good for you?

Ginger may help with nausea, and it adds warming flavor. Our article on ginger shots explains what the evidence shows.

Can children drink it?

Yes. Use less ginger for a milder taste, and serve it with a meal.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.