Smoothies are one of the easiest, healthy breakfast options, especially if you have less than 3 minutes to throw something together.
Do you ever get stuck in a smoothie rut? Do you wonder what types of smoothie add-ins are healthy?
Keep reading for an easy guide on building a balanced smoothie, with some tasty underrated smoothie add-ins.
What Makes a Smoothie Healthy?
Not all smoothies are equal.
Often they are loaded with fruit and juice (carbs) and lack a balance of the other major macronutrients (protein & fat), causing a spike in your blood sugar and leaving you hungry a few hours later.
It’s important to keep your blood sugar as stable as possible for satiety and for long-term health. Regular blood sugar spikes can be damaging to your body.
A healthy smoothie has a balanced source of carbs, protein, and fats to keep you full and give you lasting energy throughout the morning.
Simple Smoothie Formula
Instead of feeling like you need to follow a recipe, follow this easy formula to create a healthy smoothie you enjoy, no recipe needed!
Smoothie Base
Choosing a liquid and a frozen fruit will create a healthy base for your smoothie that you can change up with add-ins day after day.
Liquid: 1-1.5 cups
Depending on your personal nutritional needs, there are a variety of liquid options to start with:
- Water
- Milk
- Nondairy Milk (almond, cashew, soy, pea, etc.)
- Coconut water
Frozen Fruit: ½ cup
Frozen fruit in smoothies creates the right creamy, cold texture. Frozen fruits that work well in a smoothie include:
- Banana
- Berries
- Cherries
- Mango
Balance Your Smoothie
Now it’s time for healthy smoothie add-ins.
Once you have the base of your smoothie picked out, choose a protein and fat source to balance it out and build a smoothie that keeps you full.
- Protein Sources
- 1 cup Greek yogurt
- 1 cup Cottage cheese
- 1 scoop Protein powder
- 1 cup Beans (black beans, pinto beans, white beans, etc)
- ½ block Tofu
- Fat Sources
- 1 tbsp nut butter
- 1 tbsp seeds (pumpkin, chia, flax)
- 1 tbsp nuts (cashews, etc)
- ¼ avocado
- 1 tbsp coconut oil
Now that you have your smoothie base, protein, and fat, you can add a fun element to your smoothie if you want to enhance the flavor.
- Optional Fun Flavors
- Cacao nibs
- Coffee
- Cinnamon
- Shredded coconut
- Vanilla or almond extract
- Turmeric
- Fresh mint
Simple Smoothie Formula Examples
- Almond milk + frozen blueberries + Greek yogurt + peanut butter + cinnamon
- Water + frozen mango + cottage cheese + avocado + mint
- Soy milk + frozen cherries + chocolate protein powder + pumpkin seeds + cacao nibs
- Milk + frozen banana + white beans + chia seeds + coffee
- Coconut water + frozen mango + tofu + coconut oil + turmeric
- Cashew milk + frozen raspberries + vanilla protein powder + cashew butter
Final Thoughts
Smoothies are a fast, easy way to consume an incredibly balanced meal on the go.
To make balanced smoothies on autopilot, use the formula of a liquid, frozen fruit, protein, fat, and optional fun flavor. This filling smoothie will nourish your body for many hours and stabilize your blood sugar for optimal long-term health.
Comment to share your favorite healthy smoothie combination!