Low-Glycemic Green Smoothies: 3 Recipes For PCOS & Insulin Resistance

Imagine starting your day with a healthy smoothie that actually satiates you all morning. No 10am crash, no sugar cravings, no blood sugar chaos. These three no-banana green smoothie recipes are purposely blended to support metabolic health for bodies that process carbs differently. PCOS, insulin resistance, and midlife metabolic changes all benefit from low-glycemic fruits, healthy fats, and loads of nourishment. This is what blood sugar stability tastes like. Blenders ready? Let's nourish together.

Green smoothies are one of the simplest ways to nourish your body with exactly what it needs, and in less than two minutes. When I create green smoothie recipes for blood sugar balance, they are stuffed with micro-greens, dietary fibre and lean protein goodness, but most people reach for bananas to create a creamy texture and palatable sweetness. The thing is, for those diagnosed with PCOS, insulin resistance, or learning to manage the metabolic changes of midlife, bananas can set you up for an unwanted mid-morning energy crash. That's why you'll love these smoothie recipes; I've swapped high GI banana for insulin-friendly ingredients chosen with intention. Think: fibre-rich greens, creamy avocado, lean protein and healthy fats that actually keep you satisfied; no blood sugar spike. No mid-morning crash. Just a low-glycemic, wholefood-based breakfast that nourishes you from the inside out and tastes positively delicious every time.

Why You'll Love This

• no banana, no blood sugar spike: low-carb + low-glycemic, perfect for PCOS, insulin resistance & perimenopause

• supports metabolic health: keeps insulin stable, reduces cravings and supports healthy weight management

• midlife-friendly: designed for women whose bodies process carbs differently after 40

• creamy without the carbs: avocado, cauliflower and mango create a creamy texture without spiking blood sugar

• reduces inflammation: nutrient-dense greens support liver detox and reduce systemic inflammation

I promise you, it won't take long for these low-glycemic, green smoothie recipes to become part of your weekly menu. Each one is bursting with tangy flavour, but provides you with a grounded feed you can trust to carry you through the morning feeling energised, satiated and ready to face the day.

Smoothies For Blood Sugar Stability

Perfect For PCOS, Insulin Resistance & Midlife Women

If you're newly diagnosed with PCOS or navigating peri/menopause, you've probably already noticed that your body doesn't handle carbohydrates the way it used to when you were in your 20s or 30s. Insulin resistance becomes more common after 40, and for women with PCOS, it's often present from the start. This means it's time for a gentle shift in how you eat and view food. What worked well a few years back, may no longer be effective. In this season of life, its all about becoming intentional with your nutrition (never restrictive) and choosing what works for your body in the here and now. Making subtle ingredients swaps, adjusting your favourite recipes and tuning into how your body responds, now becomes the focus.

Low-Glycemic Ingredient Choices

Bananas are so often used in smoothies, and not going to lie, they are densely nutritious, high in fibre and provide essential minerals like manganese, potassium and zinc. However, just one medium-sized banana contains 27g of carbs and has a higher glycemic index than other fruit. This means adding them to a simple smoothie can create a rapid blood sugar spike followed by an energy crash, brain fog and fatigue. For the midlife woman with PCOS or in peri/menopause, this triggers an insulin release, which can worsen PCOS symptoms, increase inflammation, and make it that much harder to manage hormonally-driven fat distribution and body weight.

The Quick Fix Remedy

Don't restrict, simply swap. The focus needs to shift to low-glycemic alternatives that better support your body through this season. Blood sugar-friendly ingredients like high-fibre, antioxidant-rich berries, omega-3-rich fats such as avocado and chia seeds, paired with fibrous, leafy greens become the choice ingredients. With swaps like this you are giving your body the nutrients it needs without the causing metabolic chaos. Your pancreas will thank you, your energy will stabilise, and your cravings will finally calm down. The side effect? Better metabolic health, less belly fat and hormonal calm.

The following green smoothie recipes skip banana entirely. Instead you'll find low-glycemic fruits that are purposely paired with dietary fibre and lean protein for that tasty sweetness without the spike. Your blood sugar levels will remain more stable simply by the inclusion of grounding fats like avocado and chia seeds blended with fibre-rich greens that slow digestion and will keep your energy steady for hours. This is what eating for midlife and your metabolism looks like. Simplified, grounded and delicious.

RELATED:

🕮 Want more smoothie recipes that actually support your hormones? The 5-Day Detox Smoothie Cookbook includes hormone-balancing recipes, meal prep tips and a complete reset plan for hormone balance. If you've been feeling sluggish and bloated, kick-start your weight loss journey and feel lighter and more energised in just 5 days with the easy-to-follow Detox Smoothie Cookbook & 5-Day Meal Plan.

You Might Like:

• Smoothie Hacks To Make Your Morning Breakfast Quick & Easy » 

• Green Smoothies Need To Be In Your Belly At Least Once Per Week »

• Join The Free Nutritionist-led Membership Group For More Recipes »

How To Make Smoothie Recipes

Blending Low-Glycemic Green Smoothies

Blending fruity and green smoothies that are low-glycemic and better support your blood sugar begins with understanding which ingredients work with your body instead of against it. The approach is quite simple: skip high-glycemic fruits like bananas, dates, and excessive amounts of tropical fruit. Instead, go for low-glycemic smoothie options such as high-fibre berries, kiwi with the skin on, or smaller portions of mango, pineapple or papaya. For green smoothies, include dark, leafy greens for dietary fibre and the micro-nutrients. Add healthy fats that purposely slow digestion and support hormone production. Then balance all of this off with clean, lean whey or plant-based protein to keep cravings at bay and your tummy satisfied for hours.

Key Ingredients

For PCOS & Insulin Resistance

Follow these easy smoothie ingredient shifts for making well-balanced smoothies that perfectly support midlife hormone balance and blood sugar balance:

• healthy fats (avocado, chia seeds, coconut): essential for hormone production, brain health, and keeping you full longer; fats slow the absorption of natural sugars preventing insulin spikes

• leafy greens (spinach, kale, microgreens): packed with fibre, magnesium, and folate for insulin sensitivity and liver detoxification; helps your body metabolise excess estrogen

• low-glycemic fruits (berries, kiwi, limited mango): rich in antioxidants and vitamin C without the blood sugar spike; beneficial for reducing inflammation and metabolic health

• low-carb creaminess (cauliflower, avocado, coconut milk): makes a thick, satisfying texture without the carbs; cauliflower is nearly flavourless, low carb, adds creaminess without affecting blood sugar

• protein powder (30g): balances blood sugar, reduces cravings and provides essential amino acids for hormone production; choose clean whey or a brown rice/pea vegan blend, minimal additives and less than 3g sugar per serving

  
  

The smoothie recipes (below) provide inspiration and sample recipes that use this approach and demonstrate how simple this gentle shift can be for grounded nutrition, that heals with intention.

Why This Matters

The most effective ways to stabilise blood sugar, reduce afternoon cravings and support your body's metabolic health throughout the day is with a protein-rich, low-carb breakfast. For women in midlife, with PCOS and insulin resistance, nourishing with a high-fibre, high-protein low-glycemic meal at breakfast can dramatically improve your energy, mood, symptoms and even support better weight management. Try this simple shift and approach to breakfast for one week and see how you notice the difference it really makes.

Our Favourite Kitchen Helpers

Advertisement

You Might Like:

• 7 Day Smoothie Challenge For Weight Loss (Summer Slim Down)

• Smoothies For Your Cycle: Radiance Berry Blend (Ovulation Phase)

• Smoothie Hacks To Make Your Morning Breakfast Quick & Easy (Includes Recipes)

3 Low-Glycemic Green Smoothies

PCOS-Friendly Smoothies, No Banana

This is the kind of nourishment that can really shift your morning routine with very little effort. These low-glycemic smoothie recipes are simple, blood sugar stable, and designed to work with your body's metabolic needs. Whether you're managing PCOS, navigating insulin resistance or simply want a balanced, low-glycemic breakfast that doesn't crash your energy by 10am, these smoothie blends deliver. Ready in less than 2-minutes and worth every sip, let's blend up the goodness together.

Ingredients

• 1/2 cup Greek or coconut yoghurt, plain, unsweetened

• 1/2 cup coconut milk, organic

• 1/2 cup fresh micro-greens, organic

• 2-3 large kiwi fruits, chopped, skin on

• 1 scoop Nutra Organics Clean Vanilla protein powder

• 2 tsp Nature's Way Spirulina powder, organic

• 1/2 tsp ginger root, ground

Blending Instructions

Add the liquid first to a high-powered blender like a Ninja Pro , Smeg Retro or a handy Portable Blender and then add all the remaining ingredients. Blend for a minute on high until well-combined and creamy smooth. You can serve this recipe as is in a cute dessert glass (pictured) or pour a thicker version made with crushed ice into a coconut bowl and top with fresh berries and your favourite crunchy ingredients.

Key Ingredients

Kiwi is rich in vitamin-C to support collagen production and helps reduce cortisol, the stress hormone that can worsen insulin resistance. Spirulina provides phytonutrient-rich plant protein and essential minerals like iron. These are important for healthy menstruation and steady energy. Micro-greens are very nutrient-dense and support liver function.

Ingredients

• 250ml coconut milk, unsweetened

• 1/2 large fresh mango, pitted

• 1/2 cup kale, use frozen, organic

• 1/2 Hass avocado, ripe

• 1 scoop Nutra Organics Clean Vanilla protein powder

• 2 tsp lime juice, freshly squeezed

• 1/2 tsp ginger root, ground

• 1-2 tsp dried rose petals, organic (optional)

Blending Instructions

Add the liquid first to a high-powered blender like a Ninja Pro , Smeg Retro or a handy Portable Blender and then add all the remaining ingredients. Blend for a minute on high until well-combined and creamy smooth. You can serve this recipe (as a thicker version made with crushed ice) in a coconut bowl with your favourite topping ingredients.

Key Ingredients

Kale supports the liver’s detoxification pathways, which are essential for clearing excess estrogen. This is especially important for hormonal acne, PMS, and PCOS patterns. Avocado provides healthy fats needed in hormone production, nutrient absorption and skin hydration, while also slowing glucose absorption for more stable blood sugar. Protein powder helps balance your blood sugar and regulate the appetite.

Ingredients

• 250ml almond milk, unsweetened

• 1 cup fresh spinach greens, organic

• 1/2 cup fresh pineapple, chunks

• 1/4 cup mango, fresh, organic

• 1/4 steamed cauliflower, cooled

• 2 tbsp Oh So Natural Chia Seeds, organic

• 1 scoop Nutra Organics Clean Vanilla protein powder

• 1 scoop The Gut Co REPAIR {gut + skin} or your favourite collagen

Blending Instructions

Add the liquid first to a high-powered blender like a Ninja Pro, Smeg Retro or a handy Portable Blender and then add all the remaining ingredients. Blend for a minute on high until well-combined and creamy smooth. You can serve this recipe as is in a cute dessert glass (pictured) or pour a thicker version made with crushed ice into a coconut bowl and top with fresh berries and your favourite crunchy ingredients.

Key Ingredients

Pineapple contains bromelain, a digestive enzyme that reduces bloating and inflammation. Spinach provides folate and magnesium which are essential for stress management and insulin sensitivity. Chia seeds keeps this smoothie low-glycemic while delivering powerful antioxidants paired with a unique mix of collagen, skin vitamins and superfoods from REPAIR {gut + skin}.

Shop The Recipes

• Favourite Appliances: Ninja Pro or Smeg Retro blender for the creamiest smoothies and blends.

• Serving Bowls: Coconut Bowls for Insta-worthy bowls and Kmart Glass Jars for easy meal prep.

• Must-have Ingredients: Nutra Organics Protein or favourite protein blend and Chia Seeds

• Optional Supplements: The Gut Co collagen REPAIR {gut+skin}, Nature's Way Spirulina

Best Time To Enjoy Smoothies

Low-Glycemic Blends

These low-glycemic smoothie recipes work beautifully at any time of day, but timing matters for blood sugar balance. If you're managing PCOS or insulin resistance, drinking a low-glycemic green smoothie in place of a high-carb breakfast can significantly improve blood sugar patterns throughout the day. For women in peri/menopause, low carb recipes are a good choice for metabolic health during a time when insulin sensitivity naturally declines. The combination of low-glycemic ingredients paired with lean protein and healthy fats will keep you satisfied for 3-4 hours, making these smoothie recipes the perfect breakfast ritual for better hormone balance and appetite control.

Nutritionist's Note

As a nutritionist who has worked with hundreds of women over the years, I've seen first-hand how quiet intentional shifts in nutrition work to stabilise blood sugar, metabolic health and support hormonal changes. Many of the symptoms women struggle with, the energy crashes, intense cravings, stubborn belly fat, mood swings and hormonal acne, are directly connected to blood sugar and hormonal dysregulation. Low glycemic recipes and well-balanced smoothies aren't chosen to avoid ingredients like high-GI banana or food groups. Instead, they are chosen to gently shift towards wholefood ingredients that actually support your body's changing needs. Think of it as a quiet, subtle self-empowerment move rather than stressful dietary restriction, diet or food avoidance. It's food choices made with care, love and the intention to heal.

If you've been newly diagnosed or struggling with PCOS, insulin resistance and the metabolic changes that come with peri/menopause, feel welcome to book a 1:1 Pivot Workshop Intensive where we'll review your diet and lifestyle, provide the shifts needed and help you create a healthier, happier you.

Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER

FAQ: Low-Glycemic Smoothies (No Banana)

You Might Also Like:

• Smoothie Hacks To Make Your Morning Breakfast Quick & Easy

• Beat The Bloat: Delicious Hormone-Balancing Strawberry Smoothie Recipe

• 5 Fat-Burning Smoothies Recipes Using Ingredients Nutritionists Swear By

• The One Breakfast Habit That Balances Hormones, Stops Cravings & Changes Everything

📌 Loved It, Pin It!

DISCLOSURE: Some of the links provided on this page are affiliate links. This means if you choose to make a purchase through these links, we may receive a small commission at no extra cost to you. This funds all the free content you are enjoying. We only ever recommend products that we have used, personally love and believe will benefit our readers. Sponsored ads and affiliates help us to continue providing you with quality free content to enjoy.