Try my strawberry cucumber smoothie recipe for a refreshing and antioxidant-packed pick-me-up. Frozen berries are an inexpensive way to enjoy these fruits when they aren’t in season. They combine well with the crisp cucumbers, sweet bananas, and creamy yogurt for a hydrating snack you’ll love. This smoothie is an easy way to meet most of the RDA for vitamin C! Only 5 ingredients and 129 calories per glass!
I’ve talked a lot about how I limited drinking my calories during weight loss and on into weight maintenance. And yet here I am offering up a smoothie recipe. What gives?
When I want a sweet drink, instead of drinking juice, I blend whole fruits and veggies into a smoothie. This cucumber strawberry smoothie also has plain yogurt for some additional protein without added sugars.
I know cucumber in smoothie sounds a little weird, but give it a chance! I think you’ll really like this novel way to use cucumbers.
The frozen fruits and yogurt make this smoothie thick, similar in consistency to thick yogurt. It’s drinkable through a wide-gauge straw like you find with bubble tea. You could also just use a spoon to eat it for a more environmentally-friendly option.
If you have leftovers of this smoothie, pour it into popsicle molds and freeze it. Like the mango watermelon pineapple pops, this freezes well into an easy, low-calorie treat.
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⭐ Benefits
Why make a strawberry banana cucumber smoothie? Here are a few reasons I'm loving this easy snack:
- Fast: It is possible to put together a nutritious diet with little time investment. This strawberry cucumber smoothie is a quick way to get some fruit and yogurt into your morning. It only takes about 5 minutes to make!
- Convenient: Items like the frozen fruit used in this strawberry cucumber smoothie can help you save time in the kitchen. They’ll be no running to the store when you need fresh berries that spoil quickly. Frozen fruits are ready when you are!
- Uses “real foods”: Though we’ve taken some shortcuts with this recipe, we’ve skipped the ultra-processed food. There are no unwanted food additives in this smoothie. The whole foods here have been minimally processed (e.g., chopped, frozen), not ultra-processed.
- Inexpensive: Another advantage of frozen fruit is that it is often less expensive than fresh fruit. Also, in general, getting your nutrients from whole foods is less expensive than relying on supplements.
- Nutritious: Speaking of nutrients, this pretty pink smoothie is rich in a variety of essential vitamins and minerals. This includes vitamin C, potassium, and folate. Enjoy and be nourished!
- No added sugar: Unlike most smoothies that you get from restaurants, this cucumber and strawberry smoothie has no sugar added. It has no white sugar, no brown sugar, no honey, no maple syrup, no agave... none of it! The sweetness in this cucumber blender drink is coming entirely from the fruit.
- Delicious: This vegetarian and gluten-free snack is something the whole family will love. It’s a great way to get some more fruits and veggies into your family’s diet.
What are the calories, net carbs, and protein?
My strawberry and cucumber smoothie provides 129 calories, 23.8 grams net carbs, and 4.4 grams of protein per serving.
🥘 Ingredients
What do you need to make this smoothie with cucumbers and strawberries? Here’s what to gather:
- Frozen strawberries
- Frozen bananas, broken into chunks
- Medium cucumber (peeled and chopped)
- Plain nonfat yogurt
- Frozen raspberries
I have a strong preference for regular yogurt (not Greek yogurt) in this recipe. Though Greek yogurt would give this smoothie a protein boost, I feel that it makes the smoothie too tart.
I’ve listed the basic ingredients to make this berry cucumber smoothie above. You could also add your favorite smoothie toppings to make this fruity drink feel more indulgent!
Whipped cream, maraschino cherries or fresh cherries, or sprinkles will make this healthy snack resemble a milk shake. It’s a fun way to add some oomph to the presentation of this simple recipe.
🍽 Equipment
I like to have three things on hand for this recipe: a good knife, a vegetable peeler, and a food processor.
A high-speed blender (such as Vitamix or Blendtec) or a large food processor will do the best job breaking down the frozen fruits. It may become frustrating trying to make this recipe in a regular blender.
Food processors and high-speed blenders each offer unique advantages. Food processors typically cost less, unless you splurge on a high-end brand.
I often use a 10-cup Hamilton Beach Food Processor for my smoothie recipes. It does a nice job pureeing frozen fruits, has a large capacity, and cost under $50.
🔪 How to Make Strawberry Cucumber Smoothie
Let’s start this smoothie making adventure by preparing the fruit! Peel the cucumber and cut off the blossom and stem ends.
If the cucumber has large seeds, scoop them out with a spoon or melon baller. (Discard the seeds or use them in another recipe.) Chop the peeled flesh of the cucumber.
If the frozen strawberries are extremely large, you may want to halve or quarter them. Large strawberries are more difficult to puree thoroughly. The whole frozen strawberries I purchased were rather small, so I did not need to chop them up.
Once the strawberries and cucumbers are ready, put all of the ingredients in a food processor or high-speed blender. Blend everything together until it is completely smooth. You may need to stop the food processor a few times to scrape down the sides if the ingredients are sticking.
Pour the smoothies into tall glasses and top with whipped cream and a cherry (if desired). Serve them immediately, so they don’t get the chance to melt. So refreshing!
️👪 What Goes Well with Cucumber in a Smoothie?
Are you wondering what to add to a cucumber smoothie? Don’t feel limited by this recipe; there are TONS of delicious alternatives for you to try. Consider mixing and matching some of the following the next time you make a smoothie with cucumber:
- Lemon and fresh ginger
- Lime
- Orange
- Mango
- Pineapple
- Blueberries and vanilla
- Watermelon and mint
- Peaches
- Avocado
- Green apple
- Guava
- Honeydew melon
- Kiwi
- Cantaloupe
- Kale or spinach
- Coconut water
- Coconut milk or almond milk (for low protein creaminess)
- Kefir, skyr, or soymilk (for higher protein creaminess)
You could also experiment with different nuts and seeds, such as hemp or chia seeds. What are some of your favorite additions to smoothies? Drop me a comment below and let me know!
💭 Expert Tips from a Dietitian
This is a level 2 recipe (transition or weight maintenance). Is it OK to just have a smoothie for breakfast? It really depends on the smoothie recipe!
This smoothie is too low in both protein and calories to be considered a full meal. However, there are ways to add more fat and protein to this smoothie recipe if you need a more substantial breakfast option.
For example, to give this smoothie an energy boost, use whole milk yogurt. You could also experiment with adding protein powder to your smoothies.
That said, breakfast isn’t necessarily a requirement for general adult health. Some people skip breakfast or practice intermittent fasting with no ill effects. It may be better to have a small healthy snack versus forcing yourself to have a full meal when you’re not really hungry.
If you have a weight loss goal, freezing this recipe in ice pop molds is a great way to reduce the portion size. Making pops may also be helpful if you’re trying not to drink your calories as part of your weight loss strategy.
Here’s one final tip! To save even more time on preparation and clean up, you could just eat the fruit and yogurt separately. No recipe is needed for that, and really, a lot of my meals and snacks are that simple.
FAQs
I don’t usually peel fruits and veggies unless they require it. However, you may notice in the recipe video that I’ve peeled the cucumber here. This is mainly for aesthetic appeal; you are welcome to skip this step if you don’t mind green flecks in your smoothie.
To make this a keto strawberry cucumber smoothie, you will need to replace the banana with a low carb sweetener. I would try your favorite monkfruit, erythritol, or stevia-based sweetener. If the smoothie is too thin, you can add more berries or yogurt.
Replace the yogurt with a plain dairy-free yogurt to make a vegan strawberry cucumber smoothie. I recommend choosing a non-dairy yogurt with a protein and calcium content that’s similar to dairy yogurt. Plain Silk soy yogurt is one of my top picks, though unlike plain dairy yogurt, it does contain added sugar.
Yes, I would say cucumber is a great food to include in the diet if you’re looking for weight loss. It is a low-calorie, high-volume food, providing about 20 calories and 2.9 grams net carbs per 1.5 cups. If you are a volume eater, cucumber can help fill you up for very few calories and net carbs.
Per Cronometer, 1.5 cups of peeled and chopped cucumber contains 2.75 grams of natural sugar. Many foods (even those considered low carb) do contain small amounts of natural sugar.
Cucumber smoothies can be healthy if they are made with whole fruit and dairy products, with minimal or no added sugar. This cucumber smoothie without sugar added is full of nutrients that are good for you!
👩🏻🍳 Other Strawberry Smoothies for Weight Loss
Are you looking for more strawberry smoothies under 200 calories? Here are a few more low-calorie smoothies with strawberries that you may enjoy:
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The Disclaimer…
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
📖 Recipe
Strawberry Cucumber Smoothie – No Added Sugar!
Ingredients
- 1½ cups frozen strawberries
- 1½ frozen bananas, broken into chunks
- 1 medium cucumber, peeled and chopped (about 1½ cups)
- 1 cup yogurt, plain, non-fat (regular, not Greek varieties)
- ¼ cup frozen raspberries
- optional smoothie toppings (whipped cream, cherries, sprinkles, etc.)
Instructions
- Peel the cucumber and cut off the blossom and stem ends.
- If the cucumber has large seeds, scoop them out with a spoon or melon baller. (Discard the seeds or use them in another recipe.) Chop the peeled flesh of the cucumber.
- Place all ingredients into a high-speed blender or food processor and blend until completely smooth. You may need to stop the food processor a few times to scrape down the sides if the ingredients are sticking.
- Pour the smoothie into glasses and top with the optional toppings, if desired. It's really that simple!
Video
Notes
This is a level 2 recipe (transition or weight maintenance). Is it OK to just have a smoothie for breakfast? It really depends on the smoothie recipe! This smoothie is too low in both protein and calories to be considered a full meal. However, there are ways to add more fat and protein to this smoothie recipe if you need a more substantial breakfast option. For example, to give this smoothie an energy boost, use whole milk yogurt. You could also experiment with adding protein powder to your smoothies. That said, breakfast isn’t necessarily a requirement for general adult health. Some people skip breakfast or practice intermittent fasting with no ill effects. It may be better to have a small healthy snack versus forcing yourself to have a full meal when you’re not really hungry. If you have a weight loss goal, freezing this recipe in ice pop molds is a great way to reduce the portion size. Making pops may also be helpful if you’re trying not to drink your calories as part of your weight loss strategy. Here’s one final tip! To save even more time on preparation and clean up, you could just eat the fruit and yogurt separately. No recipe is needed for that, and really, a lot of my meals and snacks are that simple. Nutrition information is for one serving (without optional toppings).
Nutrition
This recipe has been updated from 2020 with new photos, more nutrition information, and a recipe video! Happy smoothie making!
Dara Mention says
Personally I don’t love regular green tea, but I have to buy the matchapowder. Where do I get it? Does trader joe’s or whole foods have it, or do I need to go to a Shoprite or something?
Summer Yule says
Hi Dara, I've seen matcha powder at all of the stores you mentioned, and you can purchase it on Amazon as well https://amzn.to/3wIX9zI Thanks for dropping in!
Lisa Kamolnick says
I like to add spinach and chia seeds to my smoothies. Like you, I'm partial to the strawberry/banana combo with yogurt, but I put a little buttermilk and almond milk in it. I love the idea of cucumber. I'm going to have to try this!
Summer Yule says
Thank you for visiting! 🙂 If I had a high-speed blender, I'd definitely be throwing spinach in my smoothies too! Great ideas!
Terrified Amateur says
Strawberries. Dare we hope?
Yes, they're coming! Blueberries too, and all other manner of luscious antioxidants.
Great advice about using frozen for now, but think ahead a few months to when fresh picks elevate your great idea to perfection.
Splendid means of vaulting above the heat and humidity as they begin to press. No offense to your namesake season, Summer!
Probably my favorite time of year, actually, but one needs every advantage, true? Fortunately, you provide it in delicious style.
Summer Yule says
Thank you so much! I really hope we'll be able to go berry picking in a few months. I have a feeling that pick-your-own berry businesses count as "non-essential" 🙁
It won't quite feel like summer without making a trip to a farm or two. June always calls for at least one strawberry-rhubarb pie 🙂
Terrified Amateur says
Oh, Summer, strawberry-rhubarb. Yes! Brings such memories flooding back.
Before my grandparents retired to Florida, they grew both in their garden. When we'd visit, my job was to pick enough of each, then to help my grandmother make one of her superb pies. Well, she actually made the pie, and I did a lot of things, like mixing and scooping, that even a little kid could manage.
Thanks for the wonderful moment of pure reverie. Some memories we cherish forever, and you sparked one of them. Nice job!
Summer Yule says
Sounds like a beautiful memory of food and loved ones. Picking fresh strawberries and rhubarb for pie sounds like the perfect way to spend a summer afternoon.
I bet you learned earlier than most of us not to eat the rhubarb leaves! I don't think I learned that until I reached adulthood since I did not have the good fortune of a garden-fresh supply!