Fruit Smoothie Pops Mochaccino . Canada Colada . Peach-Raspberry

DRAGON BITES carb-counted recipe

A family-friendly, mostly healthy (sometimes treat-y!) easy recipe for families living well with Type 1 Diabetes.

Craving the taste of summer?

We've got your bases covered with these delicious smoothie pops! 3 different flavour combinations, using fresh or frozen fruit... 

Taste the Okanagan with Peach Melba Smoothie Pops, and take advantage of fresh summer peaches and your overflowing raspberry bush...

Capture the taste of the tropics with a Canada Colada Smoothie Pop (pineapple + coconut + banana)...

and (one for us parents!) Rev up your day with creamy coffee + chocolate Mochaccino Smoothie Pops. (OK, it might be a stretch to include these last ones in a “fruit” smoothie feature, but if Wikipedia says cocoa beans are part of a fruit... I’m in!)

This trio of fresh and yummy fruit smoothie pops are highly versatile... start with the ingredient common to all three (vanilla frozen yoghurt) and add either fresh or frozen fruit according to what you have, milk or dairy-free alternatives according to what your body needs.

Instead of a frozen treat, turn this recipe into refreshing morning smoothies by skipping the freezer... just serve after blending.

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Low-Carb? Moderately
Gluten-free? Yes
Dairy-free? Not as outlined here (but could be adapted)
Nut-free? Optionally: Canadian Colada & Mochaccino variations are nut-free as indicated; Peach Melba will be nut-free if you sub out the almond milk: use milk, soy milk or coconut milk instead.

Active Time: 15 min (each recipe)
Cook: 0
Freeze: 4+ hours
Ready in: 4h:15m

Total Yield: 5-9 popsicles
Carb Content: varies according to size of popsicle, approx. 10-12g of carbs each


Peach Melba Smoothie Pops

  • 1 large peach, pitted, quartered, skin on [or 1 cup frozen peaches] (I used 2 small fresh peaches) = 14g carbs; 0 fat
  • 1 cup raspberries (fresh or frozen) = 6g carbs; 0 fat
  • 1 cup vanilla-flavoured frozen yoghurt¹ = 36g of carbs; 4g of fat
  • ½ cup almond milk² = 0g carbs, 1g fat

Canada Colada Smoothie Pops

  • 1 cup frozen pineapple chunks = 16g of carbs; 0 fat
  • 1 medium banana = 20g of carbs
  • 1 cup coconut milk³ = 9g of carbs; 42g of fat
  • ½ cup pineapple juice = 17g of carbs; 0 fat
  • 1 cup vanilla-flavoured frozen yoghurt¹ = 36g of carbs; 4g of fat

Mochaccino Smoothie Pops

  • 1 cup vanilla-flavoured frozen yoghurt¹ = 36g of carbs; 4g of fat
  • 1 cup of milk (2% M.F.)= 12g of carbs; 5g of fat
  • 1 tbsp instant coffee powder = 0g of carbs; 0 fat
  • 1 tbsp brown sugar = 8g of carbs; 0 fat
  • 2 tbsp unsweetened cocoa powder4 = 0g of carbs; 1g of fat



  1. I used Chapman’s Vanilla Frozen Yogurt, our favourite brand. It tastes just like ice cream... and Chapman's is proud to be a Canadian company!
  2. I used Blue Diamond Almond Breeze Original Unsweetened: Fibre is equal to carbs, netting zero carbs for the almond milk.
  3. I used Thai Kitchen Premium Coconut Milk, Unsweetened, which has 3g of carbs and 14g of fat per 79ml.
  4. I used Fry's Cocoa: Fibre is equal to carbs, netting zero carbs for the cocoa.


We'll go through the process here for making the mochaccino smoothie pops and counting their carbs. To make the other flavours, simply sub in those ingredients in step 2... the rest of the process is the same.


Before you get popping, weigh a popsicle stick using a nutritional scale and write down this number for later use (to calculate the carb content of the finished product, without the stick). If you use popsicle molds that are in different shapes and sizes, weigh each individually to make sure you capture any difference in their weights.

For example, the weight of my green plastic popsicle stick (on the left-side of the picture at the top of this page) is 10g.


Add frozen yoghurt, milk, instant coffee powder, brown sugar, and unsweetened cocoa powder to a blender cup, measuring the carb content of each individual ingredient. Power up the blender (on the Smoothie or Purée setting) until smooth, about 1 minute.


Pour into popsicle molds. Freeze for at least 4 hours or overnight, until solid.

For the monster and robot pictured here I used Tovolo Pop Molds from Note that this is NOT an affiliate link... it's just here to spread the fun. 🙂

If you don’t have popsicle molds, you can re-use single-serve yoghurt containers – just fill, cover with cling wrap, insert a wooden popsicle stick through the centre of the plastic wrap, and freeze.


Add up the individual carb counts (that you wrote down in step 3) to calculate the total carbs in that batch.

For example, using the carb counts in the ingredient list above, the total carbs of my batch of Mochaccino smoothie pops was:

36 + 12 + 0 + 8 + 0 = 56g


To remove the molds, run warm water around the outside of the mold until you can twist or wiggle the popsicle free.


Weigh all of the finished popsicles (with their sticks) from this flavour batch. Since this weight includes the sticks, to arrive at the total weight of the consumable product, subtract the weight of all the sticks.

For example, the total weight of my batch of Mochaccino smoothie pops including sticks was 358g. Then I subtracted 42g, the weight of plastic bases/sticks, arriving at 316g weight for the popsicles themselves.


Calculate the carb factor for this batch of popsicles: divide the total carbs (calculated in step 2) by the total weight (from step 6).

For example, the total carbs (from step 4) in my batch of Mochaccino smoothie pops was 56g, which I then divide by the 316g weight (from step 6), arriving at a carb factor (by weight) = 0.18.


When you're ready to eat one, weigh that individual popsicle with the stick.

For example, the Mochaccino popsicle pictured above (on the left) weighs 72g, including the stick.


Subtract the weight of the stick.

For example, the weight of the Mochaccino popsicle minus the weight of the stick is 72g (from step 8) – 10g (from step 1)= 62g. This gives you the weight of the actual smoothie pop that you are about to eat.


Multiply this weight by the carb factor (that you calculated in step 7) to calculate the total carb content of that popsicle.

For example, the Mochaccino smoothie pop contains 11g of carbs (62g x 0.18 carbs/gram weight).


Now you're ready to put up your feet, put in the earbuds and enjoy!


Peach Melba Smoothie Pops

Total carbs: 56g
Total fat: 5g
Total Yield: ~6 popsicles (variety of sizes) with a total weight of 460g.
Carb Factor: 0.12 carbs/gram weight
Fat Factor: 0.01 g fat/gram weight

Canada Colada Smoothie Pops

Total carbs: 97g
Total fat: 46g
Total Yield: ~9 popsicles (variety of sizes) with a total weight of 603g.
Carb Factor: 0.16 carbs/gram weight
Fat Factor: 0.08 g fat/gram weight

Mochaccino Smoothie Pops

Total carbs: 56g
Total fat: 10g
Total Yield: ~5 popsicles (variety of sizes) with a total weight of 314g.
Carb Factor: 0.18 carbs/gram weight
Fat Factor: 0.03 g fat/gram weight

What is a Carb Factor? How Do I Use It?

Should I Give Insulin to Cover the Fat???

By Cup or By Weight?


Please don’t rely exclusively on my carb counting! Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose - Please verify your carb and fat content when you make your own version of this recipe.