I love carrots, and I love sweet, warmly spiced food.
Put them together, and you have an instant hit in my books. Then, make it a good-for-you breakfast, and I am completely sold.
The idea of using carrots in a smoothie is genius. Lower in calories and sugar than fruit, carrots are also very low in FODMAPs, while high in vitamins and fiber.
Bonus, I get to spice this like a carrot cake, and boost the nutritional power with flaxseed meal, oats, Greek yogurt, and protein powder. What a win!
See my notes below the recipe about how to select these products for the low-FODMAP diet. Or see my Low-FODMAP Label Reading blog with food lists!
Read about other Low-FODMAP Vegan and Vegetarian Tips here. Or get tons of Low-FODMAP Breakfast Ideas!
For other low-FODMAP recipes, try:
- Dr. Rachel’s Favorite Low-FODMAP Smoothies: Peanut Banana, Wild Blueberry Chia and Strawberry Almond Flax
- Low-FODMAP Green Machine Detox Smoothie
- Energizing Low-FODMAP Pineapple Orange Smoothie
- Low-FODMAP Peanut Butter and Jelly Smoothie
- Low-FODMAP Chai Overnight Oats
- Protein Power Low-FODMAP Mixed Berry Smoothie Bowl
Or check out over 600 more low-FODMAP recipes on the blog! IBS- friendly.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Vegan Carrot Cake Smoothie
A low-FODMAP and vegan carrot cake smoothie is made with fresh carrots, bananas, and delicious spices. Filling and so good for you! IBS and gut friendly.
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 1 serving 1x
- Category: Beverage, Entree
- Method: Blender
- Cuisine: American
- Diet: Vegan
Ingredients
- 1 cup crushed or cubed ice
- 1/3 medium banana, frozen and chunked*
- 1 cup diced, or grated carrots, fresh or canned (160 grams)
- 2/3 cup low-FODMAP milk*
- 1/2 cup lactose-free Greek yogurt*
- 1 tablespoon flaxseed meal*
- 2 tablespoons rolled oats*
- 1 scoop low-FODMAP protein powder (optional)*
- 1–3 teaspoons maple syrup, based on preference
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- 1/8 teaspoon nutmeg
- Pinch of ginger
- Pinch of allspice
- Toasted chopped walnuts and coconut, for topping
Instructions
- Pulse all ingredients, except topping, in a blender or processor until smooth
- Add additional low-FODMAP milk, to desired consistency
- Serve immediately
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients at time of posting
- Bananas that are ripe are low-FODMAP in 35g to 88g serving, based on Monash and Fodmap Friendly
- Carrots are low in FODMAPs up to 175g per serving (500g per Monash)
- Low-FODMAP milks include almond milk or lactose-free milk
- Low-FODMAP yogurts include coconut yogurt or lactose-free regular and Greek yogurt
- Flaxseed meal adds texture and thickness as well as good for you omega-3 fats. One tablespoon is one low-FODMAP serving
- Oats add texture, fiber and protein. 1/2 cup of rolled oats is one low-FODMAP serving
- Low-FODMAP protein powders include those with rice protein. Avoid inulin, chicory root, milk protein and soy protein. Depending on your product, the nutritional information will be increased accordingly
- Maple syrup is low in FODMAPs, avoid honey, molasses or agave as they are higher in FODMAPs
2 Responses
Hi! This looks delish and I love your other recipes. Can I ask what protein powder you use?
Hi Emma,
For sure! I use NutriBiotic Vanilla Rice Protein Powder. It is not officially FODMAP certified but has low-FODMAP ingredients.I mention this in my trip packing blog Packing for a Low-FODMAP trip; Dr. Rachel’s Top 10 List and Tips to Make it Easier.
Hope that helps!
Best,
Rachel