Low-FODMAP and Vegan Carrot Cake Smoothie

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

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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.

• Author: Dr. Rachel Pauls
• Prep Time: 10 minutes
• Total Time: 10 minutes
• Yield: 1 serving 1x
• Category: Beverage, Entree
• Method: Blender
• Cuisine: American
• Diet: Vegan

Ingredients

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• 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

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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