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Low FODMAP Pineapple Ginger Kale Smoothie in a glass on a green, blue, and white napkin.
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4.50 from 48 votes

Low FODMAP Smoothie with Ginger, Pineapple, and Kale

This 5-ingredient low FODMAP Ginger Pineapple Kale Smoothie is packed with nourishing anti-inflammatory ingredients. It’s also naturally gluten free & vegetarian with vegan options. You can whip it up in less than 5 minutes for a quick and easy breakfast or snack.
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast, Snack
Cuisine: American, Low FODMAP, Mediterranean, MIND Diet, Vegan, Vegetarian
Keyword: green smoothie recipe
Servings: 1 glass
Calories: 259kcal
Author: EA Stewart, RD

Equipment

Ingredients

  • 1 cup low FODMAP milk lactose free dairy or non-dairy plant based milk of choice
  • 1/2 orange skin removed
  • 3/4 cup pineapple chunks fresh or frozen
  • 1/2 cup chopped kale or other leafy green (see notes)
  • ginger freshly grated or dried to taste
  • 1 cup ice cubes
  • maple syrup optional, to taste
  • low FODMAP protein powder optional, for additional protein

Instructions

  • Place all ingredients in a powerful blender, such as a Vitamix and combine until smooth. Pour into a tall glass and enjoy!

Notes

Ingredient Swaps and Nutrition Boosters
  • Milk: Lactose-free milk or any variety of low FODMAP non-dairy milks such as almond milk, macadamia milk, quinoa milk, rice milk, or soy milk made w/ soy protein extract instead of whole soybeans. 
  • Leafy Greens: Want more greens? Swap the kale with 1 cup of arugula, collard greens, or baby spinach. If you use the kale, the low FODMAP limit is 1/2 cup.
  • Low FODMAP Fruit: Try swapping the orange and pineapple with a tangerine + kiwi fruit.
  • Optional nutrition boosters: Almond butter (1 tablespoon), Unripe banana, Chia Seeds, Hemp Seeds, Low-FODMAP Protein Powder (see options below*), Lactose-Free Yogurt, Lemon Juice, Orange, Lime, or Lemon Zest, Peanut Butter, Unsweetened Shredded Coconut.
  • Low FODMAP Protein Powder options: Naked Protein (i.e., egg white, brown rice), pea protein isolate, Better Blends Monash certified protein powder, Hum Nutrition Core Strength
  • 38Tera Gut Health Blend: Use code SPICYRD for an extra 33% one time discount on a subscription!)
 
 
 

Nutrition

Serving: 1glass | Calories: 259kcal | Carbohydrates: 47g | Protein: 10g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 19mg | Sodium: 130mg | Potassium: 706mg | Fiber: 4g | Sugar: 43g | Vitamin A: 1526IU | Vitamin C: 62mg | Calcium: 372mg | Iron: 1mg