6 Ways to Make a Low-Carb Slushie This Summer

We LOVE slushies. Really. The main ingredient is good old H2O and water is pretty fabulous. Read more about it (and how to drink more of it) here! > The only problem with a store-bought slushie is the sugar. So what’s to be done? Are these summertime staples off the table? Hardly.

Here are six ways to enjoy a slushie during the summer season:

1. Use Free Foods

Carb, calorie and sugar free—yet still refreshingly delicious. Impossible? Not if you use fresh lemon or lime juice mixed with a sugar-free sweetener like stevia. While both options are fruit juices, lemon and lime juice are Free Foods—foods that contain 10 calories or less and no more than one gram of net carbs per serving. If you’re feeling adventurous, try adding muddled herbs like mint, ginger, basil or lemongrass—all Free Foods. Don’t forget that coffee and all teas are Free Foods, too. No calories. No carbs. Again, add some sugar-free sweetener if you wish.

Check out the South Beach Diet Grocery Guide for a list of Free Foods. >

2. Add Protein Powder

Want a no-fuss slushie? Pick up some chocolate or vanilla protein powder, add water (or milk) and ice. You could even add some coffee for a frozen summertime latte. Hello, slushie!

3. Blend in Frozen Veggies

Berries are a given. But don’t forget about frozen veggies—spinach, butternut squash, carrots, cauliflower and zucchini. They’re cheap, they’re prewashed and cut, and they’re available when fresh produce is not. Frozen veggies also give you a boost of fiber and nutrients, can add subtle sweetness and impart a smooth, banana-like consistency without added sugar and carbs. The color may be a little off-putting—especially if you use a variety of veggies. But that’s nothing an opaque glass can’t fix. Not so sure? Sneak them into your blueberry or raspberry slushie and you’ll never know they are there.

4. Mix in Some Dairy

Regular ice cream may be off limits because of the sugar. However, you can definitely use sugar-free ice cream or frozen yogurt to make your slushie. These are becoming more popular at the average grocery store. Of course, you can also use whole milk, coconut milk, Greek yogurt or kefir—they’re essential Healthy Fats on the South Beach Diet and you’ll be doing your body a favor by eating them.

Spoon some yogurt or kefir at the bottom of your glass for a beautiful layered beverage. If you want a creamier, milkshake-like drink, freeze your milk, yogurt or kefir in an ice cube tray so you can make thick, nutritious, single-serving slushies anytime you want.

5. Use Your Noodle

Love a mojito? Then make a frozen mojito slushie—use fresh mint, lime juice, seltzer or soda water, ice and a sugar-free sweetener (like erythritol or stevia). If you’d like to enjoy a little alcohol, add some white rum. The South Beach Diet recommends sticking to two servings of alcohol per week. Try to avoid having them on the same day, if possible. You could even make a hard seltzer slushie or a wine slushie with a little ice and stevia! Just be sure to pay close attention to your portion sizes:

• 12 ounces of beer
• 1.5 ounces of liquor
• 4 ounces of wine

Love a blue raspberry slushie? Then find a sugar-free mixer (thank you, internet)! Stevia-sweetened syrups are becoming more popular and readily available. You can also make your own raspberry flavor with blended berries and a sweetener of your choice. There’s no shame or nutritional harm in adding a little natural blue food coloring to make it feel authentic.

Want to pack some nutrition into your treat? Don’t forget about protein and fiber-rich chia seeds, oats, protein powder or superfood powders like MCT. Be creative!

6. Use Our Noodle

Here at the South Beach Diet, we love to give you fun and fresh ideas for your low-carb menu. Check out our articles for Nine Homemade Drinks for Health and Wellness and 14 Infused Water Recipes to Keep You Hydrated. Pick out your favorite flavor combinations and turn any of them into a slushie by blending with some extra ice. You can also try out our delicious recipes for Blueberry Granita and Melon Slush. Just keep in mind that melons can be higher in sugar, so practice moderation and ensure you stay within your 50 gram net carb limit for the day.

You say slushie, we say smoothie. It doesn’t matter what you call it—both drinks are cold, refreshing and delicious. Search “smoothie” on The Palm and you’ll literally find dozens of recipes and ideas for making your own summertime special. Shake up your menu with these seven smoothie recipes. >

Fill up your menu with delicious summer slushies! Check out these cool combinations:

1. Creamy Coconut

• Unsweetened canned coconut milk
• Sugar-free sweetener (erythritol or stevia)
• Ice
• Frozen pitaya or berries (optional)

2. Minty Mojito

• Fresh mint
• Lime juice
• Seltzer or soda water
• Ice
• Sugar-free sweetener (erythritol or stevia)
• White rum (optional, 1.5 oz. per serving)

3. Blue Raspberry

• Frozen raspberries and blackberries
• Lemon juice
• Ice
• Water

4. Iced Coffee Latte

• Black coffee
• Chocolate protein powder
• Almond milk
• Ice

5. Strawberry Fields

• Frozen strawberries
• Fresh basil
• Ice
• Seltzer or soda water

6. Tea Time

• Unsweetened iced black or green tea
• Sugar-free sweetener (erythritol or stevia)
• Ice
• Lemon juice

7. Berrylicious

• Frozen strawberries, blueberries, raspberries and blackberries
• Chia seeds
• Greek yogurt
• Water
• Ice