Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.
When it comes to healthy smoothies, freestyling is the name of the game, so whether it’s breakfast on the go, an afternoon snack, workout fuel, or an after dinner treat, the possibilities are endless! They’re also a great way to use up odds and ends in your fridge or freezer, throwing in that last little bit of milk, yogurt, or fruit before it spoils.
With the help of two of my amazing nutrition students, Olivia Maida and Alexis Silver, we have collected 10 terrific healthy smoothies from talented food bloggers, each boasting a range of important health benefits. A trend you will discover is that each recipe uses ingredients which provide protein, fiber, and healthy fats – all nutrients our bodies need in order to feel satiated and fuller for longer! That means popular add-ins like Greek yogurt, nut butters, seeds, fruits and even a few veggies!!
Our Favourite Healthy Smoothies
Pick Fresh Foods
175 Calories, 3.35 g Total Fat, 29 g Carbohydrate, 4 g Fibre, 19.3 g Sugar, 8.3 g Protein
Summer is just around the corner, so it’s time to bring out the tropical fruits! The high antioxidant and fibre content of the blueberries combined with the sweet tropical flavours of the pineapple and banana make this smoothie perfect for those hot summer days! The Greek yogurt adds protein and the milled flax provides the fiber to keep you feeling fuller longer.
Green Blender
Apricot Carrot Smoothie
437 Calories, 21 g Total Fat, 45g Carbohydrate, 7g Fibre, 19.5 g Sugar, 10.4 g Protein
Who knew you could add whole raw carrots to healthy smoothies? This vibrantly coloured smoothie is a must try, and this recipe makes use of two incredible sources of beta-carotene – apricots and carrots. The dietary fiber in the apricots and carrots will also ensure your tummy is satisfied long after snack time is through!
The Foodie Physician
298 Calories, 15.4 g Total Fat, 38 g Carbohydrate, 7.9g Fibre, 25 g Sugar, 7.5g Protein
What a perfect way to kick off cherry season with a smoothie loaded with delicious plump deep red cherries! If you’re a fan of cherry ice cream, you’ll love this refreshing smoothie, with the addition of almond butter for extra creaminess and satisfaction! This smoothie also contains chia seeds which crams in tons of protein, fiber, and healthy fats!
Sweet Remedy
Fruit Oatmeal Flax Smoothie
226 Calories, 4.5 g Total Fat, 31 g Carbohydrate, 6.5 g Fiber, 13.5 g Sugar, 14.7 g Protein
Who said the only way to eat your oats is in a bowl of mushy oatmeal? Loaded with lots of fibre, oats helps thicken the consistency of healthy smoothies while the flaxseed offers an excellent source of healthy omega-3 fatty acids!
The Lemon Bowl
290 Calories, 10 g Total Fat, 40 g Carbohydrate, 4.5 g Fibre, 17.5g Sugar, 11 g Protein
Love that peanut butter banana flavor combo? Have you tried it in a smoothie? This smoothie packs a punch with the healthy fats from the nut butter, paired with the fibre from the oats, and the natural sweetness from the banana. The flavour is a big winner with kids and adults, alike.
Peanut Butter and Peppers
153 Calories, 0.5 g Total Fat, 15 g Carbohydrate, 15 g Sugar, 20.5 g Protein
It tastes like dessert and contains 20 grams of protein! This light and refreshing smoothie is perfect for a post workout cool-down snack given that it doesn’t contain fiber so the nutrients and protein can be quickly absorbed by your tired muscles!
Green Blender
Lemon Chia Seed Muffin
216 Calories, 5.3 g Total Fat, 67 g Carbohydrate, 11.7 g Fibre, 29.5g Sugar, 7.2 g Protein
The sweet tangy flavour of fresh lemon adds zing to healthy smoothies like this one. It also features everyone’s favourite trendy vegetable, kale, packed with antioxidant vitamins, phytonutrients, and cholesterol-lowering fiber!
The Foodie Physician
151 Calories, 0 g Total Fat, 31.5 g Carbohydrate, 3.5g Fibre, 23 g Sugar, 7.6 g Protein
You’d never be able to tell that this tropical tasting smoothie contains a whole cup of fiber rich spinach! That’s a whole serving of veggies! Meanwhile, the Greek yogurt adds a boost of protein as well as a creamy texture. Yum!
The Foodie Physician
177 Calories, 0 g Total Fat, 44 g Carbohydrate, 6 g Fibre, 30 g Sugar, 3 g Protein
This delicious smoothie carries with it a slightly spicy flavour from the ginger, which will be sure to wake up your taste buds! I also love the fiber from the whole apples and the hit of vitamin C from the citrus!
Oh My Veggies
396 Calories, 21.8 g Total Fat, 52 g Carbohydrate, 11 g Fibre, 38 g Sugar, 26.5 g Protein
The almond butter in this recipe not only creates a smoother and creamier consistency, but it also adds a healthy fat for long lasting energy! Offering a double whammy of goodness, there’s also a sprinkling of hemp seeds to add extra protein, fibre and magnesium!
What are some of your favourite healthy smoothies? Leave me a comment below or tweet me your faves!
Updated on October 4th, 2021
Abbey Sharpis a Registered Dietitian (RD), regulated by theOntario College of Dietitians. She is a mom,YouTuber,Blogger,award winningcookbook author,media coachspecializing in food and nutrition influencers, and a frequent contributor to national publications likeHealthlineand on national broadcastTV shows.
FAQs
Smoothies can be really handy!
Speak to an Accredited Practising Dietitian about weight gain for fertility, pregnancy and for your child. When you're eating on the run – when eating a sit-down meal or snack is just not an option, a smoothie can be a handy way to ensure you don't just miss a meal or snack.
What is the healthiest food to put in a smoothie? ›
There are hundreds of different smoothie recipes. For starters, she recommends combining: Protein, such as a commercial protein powder, Greek yogurt (which is higher in protein than regular yogurt) or nut butters. Fruit, including berries, mango, bananas and avocado.
What is the healthiest liquid to put in a smoothie? ›
If you're looking to cut calories and sugar from your diet, water is the perfect choice for liquid for smoothies. Not only is it calorie-free and sugar-free, but it's also money-free!
What is the best fruit for weight loss smoothies? ›
- Grapefruit. Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss. ...
- Apples. Apples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large fruit (223 g) ( 8 ). ...
- Berries. ...
- Stone fruits. ...
- Passion fruit. ...
- Rhubarb. ...
- Kiwifruit. ...
- Melons.
For those who want to consume smoothies with bananas, or other high PPO activity fruits and vegetables such as beet greens, the suggestion is to not combine them with flavanol-rich fruits such as berries, grapes and cocoa.
Is it OK to drink healthy smoothies everyday? ›
Once you find the right balance and taste, that smoothie can be a good thing. "It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.
What is the most important ingredient in a smoothie? ›
Adding protein helps make your smoothie more satisfying. Protein helps fill you up, and there are plenty of ways to add it to your smoothie without using protein powder. If you do want to add protein powder, choose one without a lot of extra ingredients and no added sugars or sweeteners.
What is a healthy powder to put in smoothies? ›
Superfood powders like hemp, spirulina, and collagen peptides add filling protein to smoothies. This makes them more satisfying meal replacements. Rotate different protein-rich superfoods instead of using just one daily to prevent building up intolerances.
What is the best base for smoothies? ›
Start your smoothie with two mugfuls of a liquid base. This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water.
What is the #1 fat burning fruit? ›
1. Apples. Thanks to their low-caloric value and high-fibre content, apples are sweet juicy fruits that are perfect for weight loss. Apples are a prime source of dietary fibre, polyphenols and carotenoids, and other vital nutrients.
Belly fat problem? Check out these belly fat-reducing fruits
- Watermelon. Watermelon is a good source of lycopene, an antioxidant that has been shown to help reduce belly fat. ...
- Apples. ...
- Oranges. ...
- Kiwifruit. ...
- Grapes. ...
- Citrus fruits. ...
- Berries. ...
- Green leafy vegetables.
7 Ingredients You Should Never Add to Your Weight Loss Smoothie
- Fruit Juice. Arguably the most common mistake people make when preparing smoothies is adding fruit juice. ...
- Flavored Yogurt. ...
- Highly Processed Protein Powders. ...
- Milk. ...
- Super Sweet Fruits. ...
- Added Sweeteners. ...
- Too Many Healthy Fats.
On the other hand, ingredients like sugary yogurt, sweeteners, ice cream, and fruit juice can come packed with ingredients that can detract from your smoothie's potential nutritional value, leaving you with a drink that is high in added sugars and unhealthy fats yet low in helpful nutrients like fiber and protein.
Why shouldn't you put bananas in your smoothie? ›
An enzyme in bananas makes flavanols less bioavailable when it's combined with berries. Researchers say bananas are still a great fruit to be eaten on the side, or added to smoothies that don't have flavanol-rich ingredients such as berries, grapes and cocoa.
What are two potential risks of smoothies? ›
In conclusion, smoothies can be a great way to increase intakes of fruit and vegetables in our diet, which would have many health benefits. However, they may contain large amounts of added or natural sugars, which can contribute to dental problems and obesity.
Is there a downside to smoothies? ›
In conclusion, smoothies can be a great way to increase intakes of fruit and vegetables in our diet, which would have many health benefits. However, they may contain large amounts of added or natural sugars, which can contribute to dental problems and obesity.
Are fruit smoothies actually healthy? ›
If you prioritize ingredients low in calories and high in protein and fiber, your smoothie may keep you full until your next meal. Whole fruit, vegetables, nut butters, and low or no-added-sugar yogurts are all excellent weight-loss-friendly ingredients.
Is it better to eat fruit or drink a smoothie? ›
The fibre helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer. This is why it's better to eat whole fruit, rather than fruit in the form of juice or a smoothie.
Are smoothies supposed to be meal replacements? ›
Whether or not a smoothie can replace a meal really depends on what's in it. If you're only adding frozen fruit and water, then that's not a meal; that's a light, refreshing snack. In general, a meal should have a few food groups. I recommend trying to have carbs, protein, fat, and fiber at meals whenever possible.
