How to Make a Healthy Smoothie? Starting the Day Off Right!
how to make a healthy smoothie

Whether you’re trying to lose weight or simply finding ways to cut time in the morning, smoothies can be one of the healthiest breakfasts to have on the go. But, they need to be done right, or else you’ll be downing empty calories every day! 

Read on to find out how to make a healthy smoothie, seven of the most healthful recipes and what to avoid when blending up the goodies.

How to Make a Healthy Smoothie

The foundation of a smoothie is usually the same. Depending upon your age, dietary needs, and lifestyle, your version of ‘healthy’ can vary. All you need to do is keep the base the same and change up the ingredients as needed. 

Here’s how to make a healthy smoothie:

  1. Add no more than a cup of fresh fruit per serving. Avocados are great for weight loss, and frozen strawberries and bananas add great flavor.
  2. Don’t be afraid of adding vegetables. A handful of kale makes a hearty drink while spinach boosts color and frozen cauliflower makes it creamy. The best part is you wouldn’t be able to taste it.
  3. Next, add a cup of protein. Greek yogurt is a great low-calorie, high-protein natural addition. If that doesn’t suit your palette, try whey protein powders.
  4. It’s time to add in the good fats. Use a cup of almond milk to subtract calories and a tablespoon of nut butter for extra deliciousness.
  5. If you have chia seeds, flax seeds, or even hemp seeds lying around, add a tablespoon for extra fiber.
  6. Lastly, amp up the body of the smoothie with ice and blend!

7 of the Best Superfood Smoothie Recipes for Breakfast

Fruit smoothies

If you’re trying to increase your fruit and veggie intake or searching for new recipes to try out for breakfast, you’re in luck! 

Here are seven healthy smoothie recipes your body will love:

1. Ruby Red Smoothie

Here’s what you’ll need:

  • 1 cup of strawberries and raspberries
  • ½ cup of shredded beets
  • 1 tablespoon of chia seeds
  • A handful of chopped mint
  • 1 cup of unsweetened almond milk

Here’s what you need to do:

  1. Freeze the strawberries, raspberries, beets, chia seeds, and mint overnight
  2. Add them to a high-powered blender with almond milk and whip up your ruby red smoothie until smooth

This refreshing red smoothie serves one, needs zero added sugars, and has a serving size of 105 calories.

2. Tropical Smoothie

Here’s what you’ll need:

  • 1 cup of diced dragon fruit and banana
  • Vanilla essence or extract
  • 2 tbsp of coconut milk
  • ¼ cup of chilled hibiscus tea

Here’s what you need to do:

  1. Place diced dragon fruit and banana in the freezer for at least 4 hours
  2. Blend the frozen fruit with 2 drops of vanilla extract, coconut milk, and chilled hibiscus tea until it’s smooth
  3. You can add kosher salt to boost the flavor

This powerful pink smoothie serves one, needs no extra sugar, and has a serving size of 93 to 100 calories.

3. Carb-less Smoothie

Here’s what you’ll need:

  • 1 cup of strawberries, blackberries, and raspberries
  • A handful of chopped baby spinach
  • 1 cup of coconut milk

Here’s what you need to do:

  1. Freeze the strawberries, raspberries, blackberries, and spinach overnight
  2. Blend the frozen produce with coconut milk and enjoy it as a smoothie bowl

This keto-friendly smoothie serves one, may need some sweetener to counter the bitterness of the berries, and has a serving size of 100 to 110 calories.

4. Chocolate Smoothie

Here’s what you need:

  • 2 tablespoons of chia seeds
  • 2 tablespoons of hemp seeds or avocado
  • 2 tablespoons of almond butter
  • 1 cup of chilled unsweetened almond milk
  • 2 tablespoons of cocoa powder
  • Vanilla extract
  • 2 tablespoons of natural sweetener
  • Kosher salt

Here’s what you need to do:

  1. Add chilled almond milk into the blender with cocoa powder, chia seeds, hemp seeds or frozen avocado, almond butter, and vanilla
  2. Taste the smoothie and add sugar and salt if needed

This cool chocolate smoothie serves one, is perfect for kids, and has a serving size of 125 calories.

5. Peanut Butter Smoothie

Here’s what you’ll need:

  • 1 cup of sliced frozen bananas
  • 1 cup of Greek yogurt
  • 1 cup of almond milk
  • 1 tablespoon of flax seeds
  • 1 tablespoon of peanut butter
  • Vanilla extract

Here’s what you need to do:

  1. Freeze the bananas for at least 4 hours
  2. Blend the bananas, flax seeds, and peanut butter with almond milk, yogurt, and vanilla until it’s a smooth consistency
  3. Garnish with flax seeds and serve in a bowl

This sweet smoothie is perfect for healthy cheat days, has a thick consistency, and has a serving size of 130 calories.

6. Three Berry Smoothie

Here’s what you’ll need:

  • 1 cup of blueberries, raspberries, and blackberries or mixed berries
  • ⅓ cup banana
  • 1 tablespoon of chia seeds
  • 1 cup of almond milk
  • 1 tablespoon of protein powder

Here’s what you need to do:

  1. Freeze the fruit for at least an hour, or overnight
  2. Blend the frozen berries and banana with chia seeds, almond milk, and protein powder
  3. Taste to see if it needs additional sugar (add maple syrup or fruit juice), and serve in a glass

This phenomenal purple smoothie has a hint of sweetness and a bunch of protein to get your day started. If you’re cutting calories, this may not be a good pick for you.

7. Turmeric Smoothie

Here’s what you’ll need:

  • 1 cup of diced mango and pineapple
  • 1 teaspoon of turmeric powder
  • ½ cup of almond or coconut milk
  • ¼ cup of yogurt

Here’s what you need to do:

  1. Place the diced mango and pineapple pieces in the freezer overnight
  2. Blend the fruits with turmeric, yogurt, and milk until it’s a smooth consistency

This creamy yellow smoothie is great for summer and perfect for on-the-go breakfasts.

What to Avoid When Making Healthy Smoothies

Smiling sporty woman making smoothie

All you need for a healthy smoothie recipe is frozen fruit and your choice of dairy with some protein. But, if the portions aren’t controlled, the breakfast could easily turn into a nutritional nightmare. 

Here are some things to keep in mind when whipping up a healthy smoothie:

  • Don’t add too much fruit in hopes of boosting the nutrients or sweetness of the smoothie. One cup per serving is more than enough. If you’re adding more than one, they should also equal a cup when combined.
  • Do not freeze-pack the smoothie for more than a week.
  • Do not add more than a tablespoon of protein powder or any kind of seeds.

Frequently Asked Questions

Are smoothies OK to drink every day?

Yes, smoothies are OK to drink every day. Just make sure you don’t have more than one portion a day. Because they’re jam-packed with proteins, carbs, and healthy fats, having double portions or even pairing them with something can cause nutrition overload. This counters the healthfulness of the smoothie.

Are smoothies OK for weight loss?

Yes, smoothies are great for weight loss. Filled with fruits, vegetables, and protein boosters, the drink is hearty enough to keep you full for a few hours and keep your appetite at bay.

Are homemade smoothies actually healthy?

Yes, homemade smoothies are perfectly healthy when done right. Add in a cup of fruit per serving, a handful of veggies, a tablespoon of natural sugar (if needed), your choice of protein, and milk. That’s all you need. You can customize them according to your nutritional needs, just make sure not to go overboard.

Final Thoughts

Smoothies are one of the best ways to get your nutritional needs for the day fulfilled without doing much. Now that you know how to make a healthy smoothie, what to avoid and some delicious smoothie recipes to start the day strong – all you need to do is start blending!

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