Craving a nutrition boost? This energizing ginger carrot smoothie is packed with nutrient-dense, anti-inflammatory ingredients like raw carrot, fresh ginger and a whole orange plus warming spices so it’s enjoyable even on a cold day.

carrot ginger smoothies in glasses
This warming carrot and ginger smoothie is packed with immune supportive ingredients and warm spices

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My relationship to cold has really changed over the last few years: from a straight up “I hate it more than anything” to “yes, but, it also makes me feel ALIVE”.

What changed? Well, in 2020 I started cold plunging. In the Pacific Ocean. All year round. Like, not in a wetsuit. And I LOVE it. Every single time I jump in the frigid ocean, it reminds me that I’m capable of more than I think.

Um, but what does this have to do with the plant-based recipes you’re here for? Well, Vancouver is kind of miserable, grey and damp November through April so I often stick with warm meals like my cozy apple pie oatmeal and protein-packed chickpea scramble. But sometimes, this dietitian is just craving an infusion of produce and I was wondering: could I create a smoothie that feels right in cooler weather? 

Turns out, I AM capable of more than I think, ha! This carrot ginger smoothie is made without frozen ingredients, so it’s not so cold…and it’s packed with warming spices like fresh ginger, cinnamon and nutmeg. It adds a much needed infusion of colour and nutrition to my day when I need it most and there is no banana involved so my low FODMAP friends can enjoy it too.

Why this carrot ginger smoothie is so so good for you

If you’re looking for anti-inflammatory recipes, you’ve come to the right place. But as a registered dietitian who wrote a bestselling book on anti-inflammatory nutrition called Eat More Plants, I’ve got to be straight with you: while foods and nutrients absolutely can have anti-inflammatory properties…it’s not like you’re gonna fix yourself up with a single smoothie. 

Instead, eating a more anti-inflammatory diet is about what you are adding on a daily basis. More high fibre foods for a healthy gut microbiome. More whole plant foods. And more colourful produce for all those antioxidant and anti-inflammatory nutrients…so I wanted to create a smoothie that made it easy to add a big boost of nutrition to your day. I love a cup of this raw carrot and fresh ginger smoothie with a piece of sprouted grain toast in the morning, or on its own when my tummy is feeling tender.

Oranges are a great source of vitamin C while carrots pack in the beta-carotene, a form of vitamin A that’s strongly antioxidant. Both vitamin A and C are great for supporting healthy skin and immune function. Research suggests that ginger is anti-inflammatory, as well as having pro-kinetic properties, meaning that ginger helps with stomach emptying, so if you’re feeling a little nauseous or unsettled, it’s a great choice.

The only thing missing here is plant-based protein, because I enjoy this smoothie most often as a snack or with meals. But you could easily add some by swapping in soy milk for almond milk (it will give you a creamier smoothie!) or adding some protein powder for a complete meal.

Because there’s no banana in this smoothie, it’s a low FODMAP recipe gentle enough for my IBS friends and if you need a nut free option, just swap the almond milk for rice milk or oat milk.

How to make this energizing carrot ginger smoothie

There is nothing easier than throwing a bunch of goodies into a high-speed blender and one minute later, you’re sipping a zesty yet comforting anti-inflammatory smoothie!

carrot ginger smoothie ingredients
Just 7 super basic ingredients…you probably already have them in your kitchen!

Step One: grab your ingredients (just 7!): almond milk, a carrot, an orange, some ginger, cinnamon, and nutmeg. I like using unsweetened vanilla almond milk but you could swap any plant-based milk you have on hand with a splash of vanilla. And because there isn’t a lot of fruit here, I do like it with a little drizzle of maple syrup.

Step Two: roughly chop your carrot and peel away all the peel and pith from the orange. I like to reserve a little piece of orange peel as it adds a zestiness to the smoothie but it’s optional

Step Three: blend up the milk, carrot, orange, ginger, cinnamon, nutmeg and maple syrup, if using, in a high speed blender until it’s fully liquified, about a minute on high. Because we’re using raw carrot and whole orange, there will a decent amount of fibre in the smoothie which you could strain out if you wanted but I don’t! MORE FIBRE!!

More easy on the tummy, low FODMAP smoothies:

carrot ginger smoothies in glasses

5 Minute Raw Carrot + Fresh Ginger Smoothie

This energizing ginger carrot smoothie is packed with nutrient-dense, anti-inflammatory ingredients like raw carrot, fresh ginger and a whole orange plus warming spices so it’s enjoyable even on a cold day.
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  • 1 cup unsweetened vanilla almond milk, or your fave nut-free option
  • 1 medium carrot, scrubbed and chopped, about ¾ cup (175 mL)
  • 1 orange, peel + pith removed, reserve a strip or two of peel!
  • ½ inch slice fresh ginger, peeled, about 2 tsp (10 mL) chopped
  • ¼ teaspoon ground cinnamon
  • pinch nutmeg
  • maple syrup or date, to taste, optional


  • High Speed Blender


  • Place the almond milk, carrot, ginger, orange, orange peel, cinnamon, nutmeg and maple syrup (if using) in a high speed blender and blend on high until fully blended, about 1 minute.
  • Because we're using whole carrot, the smoothie will be a bit grainy…but that is good-for-you fibre!!


Low FODMAP note: 1 medium orange is the low FODMAP serving!