Omega-3 Carrot Cake Smoothie (healthy, dairy-free, no-banana option)

Get ready to cure those carrot cake cravings in the healthiest (and easiest) way possible!  This Omega-3 Carrot Cake Smoothie recipe has all the festive springtime flavors you crave using energizing and filling whole-food ingredients.  This smoothie comes in at 10 times the recommended daily intake for your omega-3s and is entirely fruit-sweetened!  That means no sugar, no honey, no maple syrup, no stevia (you get the gist).

You’ll be blown away by the incredible carrot cake flavor and the thick, creamy texture.  Perfect as a breakfast smoothie or dessert treat, after one sip you’ll be adding this easy recipe into your smoothie rotation.

So, whether you’re nutritarian or just looking for an incredibly delicious and health-promoting smoothie I think you’re going to love this Omega-3 Carrot Cake Smoothie.

What makes this Omega-3 Carrot Cake Smoothie special?

• No banana and nut-free options: This adaptable recipe allows you to use what you have on hand and I give instructions on how to make this smoothie without banana or nuts.
• Omega-3 rich: We’re getting all that omega-goodness from whole food ingredients, namely walnuts and flaxseed.  Omega-3 fatty acids are essential for healthy brain function.  They have been shown to be protective against Alzheimer’s.  They also protect your heart, lowering blood pressure and triglycerides, and lower your risk for certain caners (source).  This smoothie contains 2.05 grams (2,050 mg) omega-3s which is considered “omega-3 rich” because it is over eight times the daily recommended 250 to 500 mg.
• Nutrient-rich: This recipe features a whole cup of carrots in one smoothie!  So, say hello to the amazing benefits of carotenoids including alpa and beta-carotene.  These antioxidants reduce oxidative stress, protect your eyes and have even been show to increase longevity by lengthening your telomeres (source).
• Filling & energizing: Because the portion is large (2-1/4 cups) and the nutrients are high, this smoothie works as a meal replacement that truly satisfies.  It has 40% of your daily fiber, 37% of your daily calcium, 26% of your daily potassium and 13% of your daily iron–and it tastes like dessert!
• Fruit-sweetened: The fiber in fruit minimizes your glucose spike and keeps the calorie-to-nutrient ratio optimal.

What ingredients do you need for this smoothie?

1. carrots
2. pineapple
3. banana (optional)
4. unsweetened vanilla plant milk
5. yellow raisins (or sub with Medjool dates)
6. raw walnuts
7. ground flaxseed
8. rolled oats
9. cinnamon
10. nutmeg
11. allspice

Ingredient Overview:

Carrots: Yes, I use sliced frozen carrots for this smoothie (see more information on this below).  You can use raw carrots instead, just note the texture won’t be as thick.  I recommend slicing or dicing them to help your blender get the smoothest consistency.  Alternatively, feel free to use cooked carrots too if you wish.

Pineapple: I’m a big fan of pineapple chunks in my carrot cake so including this delicious tropical fruit as part of our smoothie base was a must!

Banana: I like using banana in the recipe because it provides extra creaminess and it complements the other flavors in the smoothie nicely.  If you can’t have banana just substitute it with more pineapple (1 cup total).  It’s always nice if you can slice and freeze your bananas before using them in a smoothie because they make the texture even more thick and creamy.

Unsweetened Vanilla Plant Milk: I used almond milk when I made this recipe but any variety will work well.  If you don’t have vanilla flavored plant milk you may want to add 1/4 tsp. vanilla extract to your smoothie to help achieve that carrot cake flavor.

Yellow (Golden) Raisins: I love sweetening with raisins!  They provide a tart sweetness and help maintain that beautiful orange color.  Also, it helps that raisins are frequently found in carrot cake recipes (so you can’t think I’m too much of a weirdo).  If you don’t have raisins on hand, feel free to sweeten with 1 or 2 pitted Medjool dates or dates of your choice.

Raw Walnuts: These provide lovely healthy fats and fiber while helping to thicken the smoothie.  Walnuts also have the highest antioxidant concentration of any nut, so this is a great way to incorporate them into your day. Walnuts are soft nuts compared to almonds or cashews and they help create a lovely creamy texture in this recipe.  If you want to make this smoothie nut-free simply replace the walnuts with more ground flaxseed (2 Tbsp. total).

Ground Flaxseed: This is another source of those all-important omega-3 fatty acids while adding fiber and protein.  Also, they help thicken the smoothie.  Dr. Fuhrman recommends having both nuts and seeds together as they work synergistically within a meal.

Rolled Oats: These help thicken the smoothie and add more of that carrot cake essence.  If you don’t have them on hand feel free to leave this ingredient out, especially if you are using frozen bananas.

Spices: Everyone has their own spice preference for carrot cake.  My husband is not a fan of ginger so I didn’t develop this recipe with ginger.  But I’d imagine a pinch of ground ginger would be delicious if you’re a fan.  For precise spice measurements I always recommend this set of measuring spoons.

Are frozen carrots safe to use in a smoothie? 

Frozen carrots are blanched in hot water and then flash-frozen.  While freezing does not “kill” bacteria the blanching does kill any surface bacteria.  According to the article It’s a Mistake to Think All Frozen Veggies Need to be Cooked, “As long as you don’t leave your frozen vegetables out at room temperature for too long, which can lead to the growth of foodborne bacteria, you can feel comfortable eating your frozen veggies straight from the bag.”

I’ve used frozen spinach, kale, cauliflower and carrots in my smoothies for over a decade without issue.  Do what you feel most comfortable with.

How to make this Omega-3 Carrot Cake Smoothie: 

Generally, you want the ingredients that are the hardest to blend closest to the blades.  So, the first ingredients heading into your high-speed blender bowl should be your frozen pineapple and/or frozen banana.  Next, add your frozen or fresh sliced carrots.

Finally, add the raisins (or dates), raw walnuts, flaxseed and spices.  The last ingredient in should be your plant milk.  Keeping it as the last added ingredient will give you the thickest smoothie texture possible.

Blend the mixture on high for 40 to 60 seconds and use your tamper to help move the ingredients along.  If your blender is struggling, you can add 1 Tbsp. more plant milk at a time until you reach a smooth consistency.

What is the best blender to use for a silky-smooth texture?

A high-speed blender is best.

This is the Vitamix I use.  Blendtec is another great brand.

If you only have a “regular-strength” blender I recommend you add the plant milk and allow it to help thaw the frozen components for 5 to 7 minutes to help with blending.  Just note that the texture will not be as thick.

What’s the texture of this Omega-3 Carrot Cake Smoothie?

The texture is thick and creamy with satisfying flecks from the bits of walnuts, flax and oats.

As written, using all frozen produce and only 1 cup of plant milk, the texture will be very thick and creamy.  You can adjust the consistency to your liking by using less frozen components or adding more plant milk.

What is the flavor like?

Well, I’m calling it a carrot cake smoothie for a reason.  This smoothie tastes so much like that delicious nostalgic dessert that it’s absolutely deserving of the namesake!

Perfectly sweetened and decedent with pleasing notes of spice and a satisfying balance of fruitiness, tartness and creaminess.  

Storage recommendations:

Refrigerator: Keep in a covered jar for up to 2 days, shake well before drinking.  After 3 to 4 hours the texture is going to change and become more liquid.  If you want to revive the smoothie re-blend with 1/2-cup ice.

Freezer: Freeze smoothie in an ice-cube mold then store in an airtight container for up to 2 months.  You can thaw the smoothie cubes in the refrigerator and then shake well to reconstitute or re-blend the smoothie cubes with more liquid till you reach your desired consistency.

How much of this Omega-3 Carrot Cake Smoothie can I enjoy on the nutritarian lifestyle?

As written, this recipe makes just about 2-1/4 cups.

If you’re following the Aggressive Weight Loss Plan:  You can enjoy this entire smoothie in one serving as a meal replacement (breakfast recommended).  Alternatively, you can also split it into two servings that you can enjoy in the same day or later  in the week.  If having this whole portion in one day, you’ll want to emphasize getting in your two large salads and be mindful of fruit for the rest of the day as this recipe has 1 cup of fruit and 2 Tbsp. dried fruit.

The entire smoothie has 14 grams of seeds.  You get a total of 1 ounce (28 grams) nuts/seeds daily.  So, this smoothie will take up 50% of your daily nut/seed allotment.  Be careful with the dressings and sauces you use for the rest of the day so you don’t go over in this food category.

If you’re on the maintenance plan (BMI is under 23):  Enjoy the smoothie as a meal or dessert and consider adding 1 Tbsp. almond butter for an ever richer flavor.

Okay, but what if you want an actual carrot cake now?

I’ve got you covered!

Check out my premium cookbook Nutritarian Celebrations where I share the ultimate Celebratory Carrot Cake with Cashew Coconut Cream Cheese Icing.  I also show you how to make festive natural “sprinkles” out of whole food ingredients.

You’ll also find 22 more delicious desserts that are nutritarian, vegan, gluten-free, oil-free and fruit-sweetened!

5 from 2 votes

Print

Omega-3 Carrot Cake Smoothie

A deliciously filling and energizing healthy vegan smoothie recipe that uses adaptable fiber-rich whole food ingredients, tastes like the nostalgic namesake dessert and has an incredibly thick and creamy texture!   

Course Breakfast, Dessert, Drinks, Snack

Cuisine American

Keyword carrot cake, gluten-free, healthy, no cook, nutritarian, oil free, refined sugar free, WFPB, whole food plant based

Prep Time 5 minutes

Total Time 5 minutes

Servings 1 smoothie

Calories 349 kcal

Ingredients

• 1/2 cup frozen sliced banana ~70 grams
• 1/2 cup frozen pineapple ~80 grams
• 1 cup frozen sliced carrots ~125 grams
• 2 Tbsp. golden raisins ~20 grams
• 1 Tbsp. raw walnuts ~8 grams
• 1 Tbsp. ground flaxseed ~6 grams
• 1 Tbsp. rolled oats ~6 grams
• 1/2 tsp. cinnamon
• 1/4 tsp. nutmeg
• 1/64 tsp. allspice small pinch
• 1 cup unsweetened vanilla plant milk ~240 mL

Instructions

1. Add the frozen banana and/or pineapple to your high speed blender bowl. Next add the carrots.

2. Finally, add the raisins, walnuts, flaxseed, oats, and spices. Just before you’re ready to blend, add the plant milk.  

3. Blend on high for 40 to 60 seconds or until smooth and creamy.  You will need to use your blender tamper to help move things along, especially if using all frozen produce.  

Recipe Notes

Yield: 2-1/4 cups

Serving: 1 smoothie

 

INGREDIENT SUBSTITUTIONS:

 

Banana-free option: Omit the banana and use 1 cup frozen pineapple total. 

Nut-free option: Omit raw walnuts and use 2 Tbsp. ground flaxseed total.

Carrots: You may use frozen or fresh carrots.  If using fresh carrots you'll need about 2 medium carrots to make 1 cup sliced carrots. 

Golden Raisins: If you don't have or want to use raisins you may substitute with 1 to 2 soft, pitted Medjool dates (or dates or your choice). 

Vanilla Plant Milk: If you only have regular unsweetened plant milk you may want to add 1/4 tsp. vanilla extract.  

 

STORAGE:

 

Refrigerator: Keep in a covered jar for up to 2 days, shake well before drinking.  After 3 to 4 hours the texture is going to change and become more liquid.  If you want to revive the smoothie re-blend with 1/2-cup ice.

Freezer: Freeze smoothie in an ice-cube mold then store in an airtight container for up to 2 months.  You can thaw the smoothie cubes in the refrigerator and then shake well to reconstitute or re-blend the smoothie cubes with more liquid till you reach your desired consistency.

Nutrition Facts

Omega-3 Carrot Cake Smoothie

Serving Size

 

2.25 cups

Amount per Serving

Calories

349

% Daily Value*

Fat

 

11.4

g

18

%

Saturated Fat

 

0.8

g

5

%

Polyunsaturated Fat

 

6.39

g

Monounsaturated Fat

 

2.74

g

Sodium

 

150

mg

7

%

Potassium

 

917.7

mg

26

%

Carbohydrates

 

61.2

g

20

%

Fiber

 

9.6

g

40

%

Sugar

 

39.3

g

44

%

Protein

 

6.7

g

13

%

Vitamin A

 

980.58

IU

20

%

Vitamin C

 

58.72

mg

71

%

Calcium

 

487.21

mg

49

%

Iron

 

2.36

mg

13

%

* Percent Daily Values are based on a 2000 calorie diet.

I’d love to know what you think if you give this recipe a try.

Your comments and recipe ratings motivate me so much to keep creating memorable and delicious recipes while helping the website get critical rankings in those all-important search engines.