Frozen Raspberry and Coconut Cream Smoothie

Why This Works for Intermittent Fasting

Raspberries are one of the few fruits low enough in fructose to use in a fasting-friendly smoothie, and this recipe keeps them to a small supporting role rather than the main ingredient. Full-fat coconut cream and a scoop of protein powder provide the bulk of the calories, keeping the fat-to-carbohydrate ratio high and blood sugar impact low. The result is a satisfying, genuinely filling smoothie that works as a real meal inside a short eating window rather than a sugary drink that leaves you hungry again within the hour.

Ingredients

• 1/2 cup frozen raspberries
• 1/2 cup full-fat coconut cream
• 1/2 cup unsweetened almond milk
• 1 scoop unflavored or vanilla whey or collagen protein powder (no added sugar)
• 1 tablespoon MCT oil or coconut oil
• Pinch of sea salt
• A few ice cubes
• Stevia or monk fruit to taste (optional)

Instructions

1. Add the coconut cream, almond milk, and protein powder to a blender.
2. Add the frozen raspberries, MCT oil, and a pinch of sea salt.
3. Blend on high for 30–45 seconds until smooth and creamy, adding a few ice cubes if you prefer a thicker, colder texture.
4. Taste and adjust sweetness with a few drops of stevia or monk fruit if needed.
5. Pour into a glass and drink immediately.

A note on raspberries: Keep the portion to about half a cup. Raspberries are one of the lowest-fructose fruits available, which is why they're used here in a small amount, but going much beyond this starts to add more natural sugar than fits a strict low-fructose approach.

Nutrition Per Serving

Values are approximate and depend on the specific protein powder and coconut cream used.

Fasting Compatibility

This smoothie is calorie-dense enough to serve as a full meal replacement rather than a light snack, making it a good fit for 16:8 or 18:6 eating windows as a first or last meal of the day. Its high fat and protein content and low net carb count mean it has minimal impact on blood sugar and insulin, though the calorie content means it should be consumed within your eating window, not during a fast.

Related Recipes

• Peppermint chocolate avocado shake
• Coconut cream and vanilla protein shake
• Matcha coconut cream protein smoothie

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.