Weight-loss Green Smoothie Recipe (sugar-free, dairy-free, gluten-free)

Weight-loss Green Smoothie Recipe (sugar-free, dairy-free, gluten-free)

Green Detox Smoothie for Weight-loss

My favorite green smoothie recipe for losing weight

This is my go-to green smoothie recipe that I make when I feel like my body needs a little detoxing! This smoothie was also (and still is) one of my favorite recipes to make when I was trying to lose weight – it helped me to lose 40 Lbs!

This recipe is well balanced with whole carbs, good protein and healthy fats – so it’s a nice balanced breakfast. This recipe is also 100% sugar, dairy and gluten-free.

You can make this smoothie with me in the video below, so make sure you check it out.

I hope that you love it as much as I do!

Liezl Jayne XO

The Recipe

Essential Ingredients:

-1 medium *banana (fresh or frozen)
-1/3 medium *avocado
-1 handful fresh baby spinach
-1/2 to 1 cup chopped cucumber (peeled)
-1/2 to 1 cup water (or pure coconut water)
-ice to taste

Optional Ingredients:

-1 flat teaspoon cold-pressed coconut oil
-2 teaspoons chia seeds (soaked with 6 teaspoons water for a few mins)
-1 Tablespoon unsweetened almond butter
-2 Tablespoons dry rolled oats
-1 teaspoon spirulina or chlorella powder

(serves one)

*You can also use 1 cup chopped mango instead of 1 medium banana

*You can also use 2/3 cup plain full-cream yogurt instead of 1/3 medium avocado (coconut yogurt, dairy yogurt or another yogurt substitute)


The Method


-soak 2 teaspoons chia seeds in 6 teaspoons water for a few minutes
-wash the baby spinach and peel the cucumber
-add the banana, avocado, peeled cucumber and baby spinach to a blender
-optionally add coconut oil, soaked chia seeds, unsweetened almond butter, dry rolled oats and spirulina (or chlorella) to your smoothie mix
-add water or coconut water
-blend the ingredients until smooth
-add ice to taste and blend again
-serve chilled & enjoy!

Made with love by Liezl Jayne xo


Cal Breakdown

Calories per ingredient:

1 medium banana = 100 cal
1/3 avocado = 100 cal
1/2 to 1 cup chopped cucumber = 8 to 16 cal
handful baby spinach = almost nothing
1/2 to 1 cup coconut water = 23 to 46 cal
1 teaspoon coconut oil = 40 cal
2 teaspoons chia seeds = 46 cal
1 Tablespoon almond butter = 100 cal
2 Tablespoons dry rolled oats = 38 cal
1 teaspoon spirulina or chlorella powder = almost nothing

Cal total per serve

Smoothie with only 4 essential ingredients = 220 calories per serving

Smoothie with all ingredients = 460 calories per serving


Photos and video by Liezl Jayne Strydom – for liezljayne.com



  1. Brooke
    February 19, 2018 / 8:52 pm

    Hi do you by any chance know how much fat, carbs, and protein are in the 4essintal ingredient smoothie?

  2. Mina
    January 29, 2018 / 12:50 pm

    Hello Liezl,

    Thank you for the recipe, this is an awesome breakfast for me.
    I put my own twist to this by adding some 0% fat milk and matcha powder instead of the spirulina, without the cucumber.
    It is delicious, thank you for the inspiration.

    A YT follower from Morocco!

  3. Minna
    January 18, 2017 / 12:52 am

    Hi Liezl, can you tell me how often you drank this smoothie? Was it once a day? Did it replace your meals?

    • Liezl Jayne Strydom
      January 18, 2017 / 7:32 am

      When I drink this smoothie, I’ll generally have it for breakfast. I still have a regular lunch and dinner. And sometimes a snack too – only if I need it! 🙂

  4. Miya
    January 5, 2017 / 11:40 am

    Hey Liezl?
    I tried this smoothie today, without the cucumber because I had none, but it was still soooo good!! I had no appetite today because I am sick, so I wanted to have something easy to make. Thank you for the recipe??

    You are such an inspiration!! I am trying to lose weight and I watch your videos over and over again, because I get so motivated!! Love you so much!!
    Greetings from Seoul, South Korea!!

    • Liezl Jayne Strydom
      January 9, 2017 / 8:47 am

      Hi Miya! Thank you so much for your message and for your kind words! 🙂 I’m glad that you found this recipe easy. Hope that you are feeling better now! Liezl xx

Leave a Reply

Your email address will not be published. Required fields are marked *