Healthy smoothies: How To Make Nutritious Smoothies That Taste Good

A smoothie can be a quick, convenient breakfast or snack—but what you put in your smoothie matters. A well-balanced smoothie can provide protein, fiber, vitamins, minerals and healthy fats while still tasting great.

The key is to choose whole-food ingredients instead of relying primarily on added sugars or fruit juice. Combining protein, fiber, fruits and vegetables, and healthy fats can make a smoothie more satisfying and nutritious.

What Should You Put in a Healthy Smoothie?

A nutritious smoothie typically includes a combination of:

• Protein to help build and maintain muscle and promote fullness
• Fiber to support digestive health and help you feel satisfied
• Fruits and vegetables for vitamins, minerals and plant compounds
• Healthy fats from ingredients such as nut butters, seeds or avocado
• A liquid base such as water, milk or an unsweetened nondairy alternative

You don't need to use every ingredient in every smoothie. Mix and match ingredients based on your nutritional needs and taste preferences.

Add Protein to Make Your Smoothie More Satisfying

Protein is an important part of a balanced smoothie because it helps build and maintain muscle and can help you feel full longer.

Good protein options include:

Protein powders

Protein powders are available in a variety of flavors, including vanilla, strawberry, chocolate and mocha. Whey protein is a complete protein and is readily digested, but people with a dairy intolerance or milk allergy may need to choose a nondairy alternative.

When choosing a protein powder, check the nutrition label for its protein content, added sugars and ingredients that may not fit your dietary needs. If you're trying a new flavor, consider purchasing a smaller container first.

Nut butters and seeds

Peanut butter and other nut or seed butters can add protein and healthy fats to a smoothie. Ground flaxseed is another option that provides fiber and plant-based omega-3 fatty acids.

Yogurt and other dairy products

Greek yogurt and Icelandic skyr are higher-protein options that can give smoothies a creamy texture. Yogurt can also provide probiotics, which are beneficial bacteria that support gut health.

Cottage cheese can also be blended into smoothies for additional protein and creaminess.

For people who avoid dairy, unsweetened soy, almond, coconut or other nondairy yogurt alternatives can be used instead. Check the nutrition label, since protein content varies among nondairy products.

Add Color With Fruits and Vegetables

One easy way to create a nutritious smoothie is to eat the rainbow. Different fruits and vegetables provide different vitamins, minerals and plant compounds.

The familiar acronym ROY G. BIV—red, orange, yellow, green, blue, indigo and violet—can be a fun way to think about adding a variety of colorful produce to your smoothies.

Whenever possible, choose whole fruits and vegetables rather than concentrated fruit juices. Whole produce generally provides more fiber and can help limit the amount of added or concentrated sugar in your smoothie.

Red

Try:

• Raspberries
• Cherries
• Strawberries
• Beets

Orange

Try:

• Mangoes
• Oranges
• Peaches
• Carrots
• Cooked sweet potatoes

Sweet potatoes and avocado can also add a naturally creamy texture.

Yellow

Try:

• Bananas
• Pineapple
• Lemon

Green

Try:

• Kiwis
• Apples
• Spinach
• Cucumbers
• Avocado

Blue

Try:

• Blueberries
• Grapes
• Currants

Indigo

Try:

• Elderberries
• Blue or purple carrots

Violet

Try:

• Blackberries
• Purple carrots
• Purple cabbage

How Can You Make a Smoothie Healthier?

A few simple choices can improve the nutritional value of almost any smoothie:

• Include a protein source. Try Greek yogurt, skyr, cottage cheese, nut butter, seeds or protein powder.
• Add fiber-rich ingredients. Whole fruits, vegetables, flaxseed and other seeds can increase fiber.
• Use whole fruits instead of fruit juice. Whole produce provides fiber and helps you control how much concentrated fruit sugar goes into your smoothie.
• Add vegetables. Spinach, cucumber, carrots, beets and cooked sweet potato can blend easily into many smoothies.
• Watch added sugars. Sweetened yogurt, flavored protein powders, syrups and fruit juice can significantly increase the sugar content.
• Choose ingredients that fit your dietary needs. There are plenty of dairy-free, plant-based and other alternatives.

Mix It Up

Healthy smoothies don't have to be boring. Mixing and matching fruits, vegetables, protein sources and other ingredients can make breakfast or snack time more enjoyable—and it's a great way to use fruits and vegetables you already have at home.

Get creative with different combinations of colors, flavors and textures. You may even find that smoothies are an easy way to introduce new fruits and vegetables to a picky eater.

For additional smoothie inspiration, explore smoothie recipes from the American Heart Association.

Bottom line: A healthy smoothie doesn't have to sacrifice flavor. Start with a protein source, add whole fruits and vegetables, include fiber and healthy fats, and limit added sugars. With the right combination of ingredients, a smoothie can be a convenient and nutritious breakfast or snack.

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FAQs

Are smoothies healthy?
Yes. Smoothies can be a healthy breakfast or snack when they include nutritious ingredients such as whole fruits and vegetables, protein, fiber and healthy fats while limiting added sugars.

What is the healthiest thing to put in a smoothie?
There isn't one single “healthiest” ingredient. A balanced smoothie can combine protein, fiber-rich fruits or vegetables and healthy fats with a low-sugar liquid base.

How can I add protein to a smoothie?
Greek yogurt, skyr, cottage cheese, nut butters, seeds and protein powders are all options for adding protein to a smoothie.