Cucumber in a smoothie? It's not crazy, it's crazy good! It's technically a fruit, so why not? This cucumber smoothie is refreshing and nutritious, perfect for the hot days of summer. Let me show you how to make a healthy high-protein cucumber smoothie. Cucumbers are for more than salads, salsas, and pickles. They are for smoothies too!
I'd never made a fresh cucumber smoothie until I started growing cucumbers. Looking for creative ways to use my bounty (besides sharing them with my neighbors), I started making cucumber smoothies. I was amazed how delicious they are! If you enjoy smoothies, try this one for a change-up to your morning routine. It's delicious, and as with all smoothies, there are many ways to customize them.
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Why You'll Like This Recipe
- It's a refreshing, healthy, summertime smoothie.
- Another great way to get nutritious cucumbers into your diet.
- Customize to get to the grams of protein you need.
For another refreshing way to use cucumbers, try this cucumber and feta salad with mint. The mint really makes it.
Cucumber Smoothie Ingredients
- Cucumber: Use an English cucumber (aka hot house cucumber), persian cucumbers, or mini cucumbers for a cucumber smoothie. Pass on regular cucumbers with nubby skins as they usually have a wax coating, lot of seeds, and are sometimes bitter. One English cucumber is enough for two smoothies.
- Milk: Almond milk and hemp seed milk are my go-to's for smoothies. Use what works best for you, whether dairy milk or plant-based milk.
- Citrus: Fresh lime juice lifts the flavor, or use lemon juice.
- Yogurt: Use plain Greek yogurt as it's thicker, higher in protein than regular yogurt, and helps provide a creamy texture.
- Protein powder: Use your favorite or use more yogurt to get your protein. Here is the protein powder we use.
- Spinach: Fresh spinach leaves add nutrition and color. Grab a container of baby spinach leaves and get your leafy greens!
- Honey: To sweeten just a touch and offset the tangy yogurt. I use no-sugar monk fruit honey.
Please see the recipe card for measurements.
Be sure to check out my Guide to Making Healthy Smoothies. Confused about choosing protein powders? Read How to Choose Proteins Powders.
Chef Sally's Cucumber tips: Why use the seedless or slicing cucumbers? Because they don't have a bitter compound called cucurbitacin. They also have a higher natural sugar content makes them sweeter and a thin skin. Even though they are called "seedless", there are still tiny seeds but they are easy to eat. Lastly, that bitter compound is why some people experience burping or digestive upset with cucumbers.
For another cool and refreshing recipe with cucumbers, try this chilled tomato gazpacho soup. It's like a summer garden in a bowl.
Substitutions and Variations
- Milk alternatives: Try coconut water, oat milk, coconut milk, hemp seed milk, or pumpkin seed milk, cashew milk, or organic soy milk.
- Fresh herbs: Add a few fresh mint leaves. If you don't grow it, it's easy to grow and have available for recipes. Another good addition is fresh cilantro.
- Add some frozen banana for more creaminess.
- If you don't want to use protein powder, use more plain Greek yogurt.
- Add a quarter of an avocado for more creamy smoothness and healthy fat.
- Add a tablespoon or two of chia seeds or hemp seeds for more protein, healthy fats, protein, and fiber.
- For a dairy-free smoothie, skip the yogurt and use an all plant-based protein blend, and add seeds, or use a non-dairy yogurt.
For another creamy green smoothie, try my green detox smoothie.
Chef Sally says: If you're looking to build and maintain muscle (especially important as we age), another terrific addition is creatine powder. Here is the brand of creatine we use. Learn more by reading this super informative article on what it is and the benefits, and here is a another good read. It's not just for body builders. In short, it's an amino acid essential for muscle health.
How to Make a Cucumber Smoothie
Prep-Step: Freezing Cucumbers
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There are two options for prepping the cucumber: slice out the seedy center or don't. I do, so the cucumber pieces are meatier. If you prefer to use your cucumber seeds and all, that's fine. For the smoothie, you need a cup of frozen cucumber pieces.
Make the Smoothie
Chef Sally says: Once you've added the cucumbers to the blender, put them back in the freezer right away as they thaw fast. They are like cucumber ice cubes because cucumber is mostly water.
After those cucumbers are frozen, another good combination is cucumber and pineapple, as in this mango pineapple smoothie. Swap it for the mango.
Serving Suggestions
Blend and enjoy cold! It's refreshing and so good. Adjust the protein level to your personal needs. To make a cucumber smoothie ahead of time, blend the smoothie in advance and store it in the refrigerator for up to 24 hours. I've done this and it tastes great the next day. It will separate because of the high water content of cucumbers, just stir, shake or whisk together and enjoy.
Another option, add all of the ingredients to a large container and refrigerate, then dump and blend in the morning.
Recipe FAQs
Yes, you can use any type of cucumber, but English cucumbers or seedless cucumbers are preferred because they have fewer seeds and thinner skin, which makes for a smoother texture. Additionally you can slice out the cucumber seeds.
No, do not peel the cucumber for a smoothie. There is lots of nutrition in that lovely dark green skin. This is why it's best to use an English or seedless cucumber as the skins are thinner and blend easier. Peel them if they have a waxy coating.
To make the smoothie thicker, you can add ingredients like Greek yogurt, avocado, banana, or chia seeds. These will also add extra nutrition to your smoothie. A few ice cubes helps too.
Cucumbers offer many nutritional benefits. Because they have a high water content, cucumbers are hydrating, low in calories, and rich in vitamin C & K. Cucumbers provide minerals such as potassium and magnesium, and are positive for digestive health.
More Super Smoothie Recipes
I drink smoothies year round and am always coming up with new recipes. Try a few of my other smoothies recipes to change up your smoothie game.
⭐️Did you Make This?
If you make a cucumber smoothie, I hope you'll comment and let me know how you liked it. If you loved it, please give it a 5 star rating! They really help other readers and I appreciate hearing from you.
📖 Recipe
Cucumber smoothie
Equipment
Ingredients
- 10 ounces almond milk or milk of choice
- 1 cup frozen cucumber pieces 5 ounces
- ½ cup plain greek yogurt
- ½ scoop protein powder of choice
- 1 lime, juiced
- 1 tablespoon zero-sugar honey or regular honey
- 1 ounce baby spinach leaves a big handful
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