6 Super-Healthy Smoothie Recipes to Try This Week

These on-the-go meals are packed with the nutrients you need to stay energized all day long.

Updated on October 14, 2022

making a smoothie
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Are your mornings so rushed you don’t have time to make breakfast? Smoothies make great on-the-go meals, and when made with the right ingredients, can up your daily vitamin, fiber, and protein intake. Just be careful, because extra sweeteners like sugar, juice, and flavored yogurt or ice cream can sabotage healthy eating efforts. By choosing ingredients like whole fruits, leafy greens, and chia seeds, you can quickly create a healthy drink that’s perfect for breakfast, lunch, or snack time.

Break out your blender and read on for seven standout smoothie recipes.

banana smoothie
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Brain-Boosting Banana Smoothie

Bananas make a great base for a creamy smoothie, and this blend delivers heart-healthy nutrients, too. Ground flaxseed boasts omega-3 fatty acids that may help lower blood pressure and improve cholesterol levels, according to some studies. Flax meal also contains 2 grams of fiber per tablespoon, which is great for digestive health. Almond butter adds protein, which may help you stay fuller, longer. Just remember that nut butters contain more calories than you might want in a snack—so enjoy this as a meal, instead. 

Blend it up:

  • ½ banana
  • 8 oz low-fat milk
  • 1 scoop 100 percent whey protein powder
  • ½ tbsp plain almond butter
  • 1 tbsp flaxseed meal

Nutrition: Calories: 445; fat: 14g; carbohydrates: 37g; protein: 41g

blueberry smoothie
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Antioxidant-Rich Berry Smoothie

This smoothie is packed with nutrient-dense kale and antioxidant-rich blueberries, along with other healthy ingredients. Some research suggests that eating foods high in immune-boosting antioxidants may help prevent cancer and cardiovascular disease. The pea protein powder increases the nutritional value of this smoothie, but also ups the calorie count. Consider this a meal-replacement option.

Blend it up:

  • 1 cup raw blueberries
  • ½ banana
  • 1 cup chopped raw kale
  • ½ cup unsweetened almond milk
  • 1 oz pea protein powder

Nutrition: Calories: 309; fat: 4.4g; carbohydrates: 44g; protein: 28g

Kale-spinach smoothie
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Good-For-Your-Gut Green Smoothie

Green, leafy, and delicious, kale is packed with vitamins, fiber, and phytonutrients that may help fight inflammation.

Bananas are also high in fiber as well as resistant starch, which may help promote healthy digestion and a balance of good gut bacteria. The fruit gives smoothies a creamy consistency and some mellow sweetness. The drink works as mid-afternoon snack.

Blend It Up:

  • ½ banana
  • 1 orange, peeled
  • 1 cup chopped kale
  • ¼ cup water
  • 1 cup ice cubes

Nutrition: Calories: 172; fat: 0.4g; carbohydrates: 42g; protein: 4.4g

avocado smoothie
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Immune-Boosting Colada Smoothie

Typical pina coladas, garnished with a pineapple wedge and a tiny umbrella, are usually high in calories and sugar, and low in protein. Although it might give you a quick buzz and a sugar high, it won’t keep you satisfied. Instead, blend up this low-calorie copycat, loaded with essential nutrients. Pineapple is packed with immune-boosting vitamin C. Mango also contains vitamin C, but adds a punch of vitamin A, too, which is vital for eye, skin, and dental health. The hunger-stopping protein in this smoothie can turn it into a light meal, or a substantial snack.

Blend It Up:

  • ½ cup frozen mango chunks
  • ½ cup cubed pineapple
  • ⅓ cup water
  • 1 scoop plain flavored protein powder
  • ½ cup ice cubes

Nutrition: Calories: 280; fat: 3.9g; carbohydrates: 30g; protein: 33g

Mixed berry smoothie
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Peanut Butter and Jelly Smoothie

This blend of raspberries and peanut butter tastes just like a peanut butter and jelly sandwich, but it’s less likely to cause a blood sugar spike. Nut butters, like almond or peanut butter, are good sources of protein and add a ton of flavor to your smoothie. While this is a relatively low-calorie smoothie, watch your portion sizes. Nuts are loaded with healthy fats, which makes them high in calories—one tablespoon of creamy peanut butter typically contains 96 calories.

Blend It Up:

  • ¾ cup fresh raspberries
  • 1 tbsp skim milk
  • 1 tbsp natural creamy peanut butter
  • 1 tsp honey
  • ½ cup ice cubes

Nutrition: Calories: 170; fat: 8.6g; carbohydrates: 20g; protein: 5.1g

raspberry smoothie
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Filling Raspberry Smoothie

Raspberries are rich in antioxidants like vitamin C, while cottage cheese is loaded with protein. Dates contain filling fiber and add natural sweetness without a ton of unnecessary calories. In fact, this low-calorie smoothie is a great choice for a mid-morning snack that can keep you full and satisfied until lunchtime.

Blend It Up:

  • ¾ cup fresh raspberries
  • 1 pitted date
  • ¼ cup fat-free cottage cheese
  • 2 tbsp old-fashioned rolled oats
  • ½ tsp honey
  • Pinch ground cinnamon
  • ½ cup ice cubes

Nutrition: Calories: 171; fat: 2.4g; carbohydrates: 29g; protein: 10.4g

Slideshow sources open slideshow sources

Mayo Clinic. Flaxseed and flaxseed oil. Mayo Clinic. Last reviewed November 2020.
Mayo clinic. Dietary fiber: Essential for a healthy diet. Last reviewed January 6 2021.
Fairfield KM, Tangney C, Rosenson RS. Vitamin intake and disease prevention. UpToDate. Last updated August 12, 2022.
Harvard T.H. Chan School of Public Health. Kale. Accessed September 23, 2022.
Cronin P, Joyce SA, O'Toole PW, O'Connor EM. Dietary Fibre Modulates the Gut Microbiota. Nutrients. 2021 May 13;13(5):1655.

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