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Guilt Free Watermelon Smoothie Recipe

Guilt Free Drinks – Feed Your Body and Your Buds!

Watermelon smoothies and watermelon water are some of our favorite guilt-free summer drinks. I used to drink venti frappuccinos regularly. My favorites were chai frapps and java chip fraps. Until I discovered how much sugar they contain (22 teaspoons in one venti Java Chip Frappuccino)!! Then I stopped. Maybe once a year now. But the last time I had one… well, it’s just hard to enjoy it when you think of all the processed, empty-calorie sugar you’re consuming.

Now, instead of spending $5 on a Starbuck’s frappuccino in summer I make an amazingly delicious and super simple water melon drink. One watermelon from the grocer costs $5-$10, depending on the size and whether it’s organic or not. The one we got that day happened to be almost exactly the cost of that one frozen venti temptation.

Audio Article – Watermelon Smoothie:


A $5 watermelon made a half gallon of healthy drinks for my family that lasted a couple days!!

First… Cut the Melon!

When we bring a watermelon home, one of the first things we do is cut it into chunks to go in the refrigerator and some into the freezer. Then we’ll have it at the ready for when we want some watermelon water, smoothie or to eat as a nutritiously delicious healthy snack.

If it’s easy to do, you’ll be more inclined to!
~LeAura Alderson,


Prep the melon so it will be chilled and ready for you whenever you’re ready for it:

  1. Watermelon, preferably organic
  2. Wash the exterior, and place on a clean cutting board near your sink
  3. Cut the watermelon into half, then into slices, then into chunks
  4. Chop and save the rind too… it’s super good for you and deliciously refreshing!
  5. Place both in separate containers in the fridge – at the ready for snacks and drinks


Winning with Watermelon!

There are so many wonderful watermelon recipes and ways to enjoy this most amazing fruit. We love trying new ones and encourage you to get creative and bold as well. We’re sharing a few of the simplest favorites so you can be up and running—and sipping—in no time, because we know that if it’s easy to do, you’ll be more inclined to!

We love how watermelon water and smoothies replace the things you shouldn’t have with something you should have that you will also enjoy.

And here’s the thing: When you replace a bad-for-you food for something you also love that’s a good-for-you food. It’s a huge WIN!

You Win When You…

  1. Create new healthy habits – WIN!
  2. Eat something you love – WIN!
  3. Eat something your body loves – WIN!

QUICK FIT TIP – Food Swaps Work!
Replace a bad-for-you food for something you also love that’s a good-for-you food.
It’s a WIN!

We call this Food Aikido! Now let’s dive into some watermelon!


Watermelon Water Recipes

Since watermelon is 92% water, it could seem that to say “watermelon water” is redundant. However, the flavor of watermelon in water is refreshingly pleasing without all the sweet of straight watermelon or watermelon juice. There are a number of quick and easy options for making your own watermelon water.

Watermelon Water Refresher – Single Serving

Toss a few chunks of watermelon into your water bottle as you head out. These can be freshly cut, precut chilled or frozen. We like frozen chunks which imparts the chill slow flavor release into the water.

  • Freeze some watermelon chunks (approx. 1 hour is enough)
  • Add frozen watermelon chunks to your water glass or water bottle
  • Drink and enjoy!

Make Your Own for Less

To buy watermelon water, even the cleaner healthy ingredient varieties, such as Hint watermelon water, which costs over $1.49 at our local grocer.

To make your own watermelon water:

  • Saves time (5 minutes at home… less time than standing line to buy)
  • Saves money (1 watermelon = ~32 servings as compared to the amount of watermelon in one bottle)*
  • Saves plastic bottle waste
  • Improves health – the fresh food is always best
  • Extends value – watermelon rind is also nutritious and delicious, eaten like cucumbers or blended into smoothies, (best if organic though, which is hard to find).

Our recent cut watermelon amounted to 16 cups of fruit! So 1/2 cup per water bottle or glass is plenty, and likely more than is added by watermelon water bottlers, some of whom just use flavoring that may or may not be actual watermelon water.

Homemade Watermelon Water Saves 1600%!!!

Okay, so… let’s see the math (don’t worry… I didn’t say “do the math”, so relax if you immediately felt an old familiar twinge).

  • 16 cups watermelon = 32 one half cup servings
  • 32 servings x $1.49 = $23.84 that it would cost you to buy 32 Hint watermelon waters

That’s a 1600% savings to make your own watermelon water with fresh watermelon.

WOW! You could buy 4 watermelons for that amount!!!

watermelon water
Watermelon water. Refreshing and guilt free.

Hint is Great, but…

Hey… we love the Hint company, so this isn’t to dis Hint at all. We love that a mom concerned about all the sugary drinks options for her kids started it—our kinda gal—so we’re glad it’s there for when we’re on the road traveling. Their costs are in line with today’s expense of doing business. But…

For the every day health and fitness lifestyle, making your own watermelon water at home is the way to go hands down, to save money and have more fresh yummy watermelon to boot. And that’s just for starters.


Watermelon Water Refresher – Crowd-pleasing sweet water

  • 4 cups watermelon chunks
  • 1/2 cup fresh mint leaf sprigs
  • 1/8 tsp salt (we like the pink Himalayan salt)
  • Splash of lemon or lime juice
  • a Gallon of water

For making a large crowd-pleasing batch, chop and freeze several cups of watermelon, add to pitcher and add water, lemon and/or lime slices, sprigs of mint, a dash of salt and a splash of lemon or lime juice.

We use a large beverage dispenser when serving healthy homemade refreshers. You can get them from Amazon with or without the fruit containers. Ours is an older model we’ve had for years and doesn’t have the interior holder, but there are many cool designs and they come in all sizes.

We have a 3 gallons size beverage dispenser, but you can get the smaller for regular home use as well. In the summer we get ours out and keep it stocked with all kinds of refreshing water enhancers for our own homemade vitamin water. At the end of the day, what’s left can be blended into a light and refreshing vitamin water smoothie to sip with dinner.

And here’s my daughter, Devani, sporting her new summer haircut and enjoying the watermelon smoothie that she made. (She actually came up with the recipe).

Devani Alderson, toasting with watermelon smoothie – image by

Watermelon Smoothie Recipe – Refresh-Mint

This is one of our favorites. Super simple and yet uber delightful! This “Refresh-Mint” watermelon smoothie has more body than watermelon water but is much lighter than the typical blended fruit smoothie, and is incredibly refreshing and delicious.

  • 4 cups watermelon chunks
  • 1/4 cup fresh mint leaves
  • 1/8 tsp salt (we like the pink Himalayan salt)
  • Splash of lemon or lime juice

Place all ingredients into your blender. We have a Vitamix, (have used these for years) but since watermelon is easy to blend you can use any variety blender.

We never measure it… just toss it into the blender, because all ingredients quantities are of course flexible and optional. Add more or less, to suit you.


Here’s my son, Nikolai enjoying a watermelon smoothie. It helps to have some in-house models. ❤️

Watermelon Nutrition and Health Benefits

per 1 cup serving

  • 46 calories
  • Potassium – 170.2 mg 5% of the RDA
  • Calcium – 10.6mg
  • Sugars – 9.4g
  • Water – 92%
  • Magnesium – 4% of the RDA
  • Vitamin A – 18% of the RDA – for eyes; skin
  • Vitamins B1, B5 and B6: 3% of the RDA – for immunity; brain
  • Vitamin C – 21% of the RDA – for antioxidant; immunity
  • Lycopene – anti-cancerous; inflammation; sun protection


Okay, so you might freak out to imagine consuming 2.35 teaspoons of sugar in just 1 cup of watermelon, however, the benefits of watermelon far outweigh the negatives. Consider watermelon in the context of fresh, vibrant, nutritious food versus the empty calories of refined sugar.

While watermelon appeals to your sweet tooth, it does more than whisper sweet nothing addicting sugar calories into your bloodstream. You can feel good about consuming watermelon, sweet and all, so long as you don’t over do it of course.

Instead of that sugary frozen drink, you can enjoy 4 cups of watermelon for just 184 calories! You will be full, satisfied and guilt free!

Energize. Engage. Elevate!

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