Smoothies can be one of the easiest breakfast options if you’re short on time or can’t stomach certain foods first thing in the morning.
“Smoothies can be a convenient way to add in several nutrients to help jump-start your day,” says Andrea Mathis, M.A., R.D.N., L.D., author of The Complete Book of Smoothies: 115 Healthy Recipes to Nourish, Health, and Energize.
Meet the experts: Andrea Mathis, M.A., R.D.N., L.D., author of The Complete Book of Smoothies: 115 Health Recipes to Nourish, Health, and Energize; Zachary Eiland, R.D., L.D., C.N.S.C., lead dietitian at Wellstar Kennestone Regional Medical Center; Annessa Chumbley, R.D., registered dietitian; Lauren Manaker, M.S., R.D.N., L.D., registered dietitian
“To maximize your smoothie’s nutritional value, move beyond fruit-only blends and focus on balancing protein, healthy fats, fiber, and micronutrients,” says Zachary Eiland, R.D., L.D., C.N.S.C., lead dietitian at Wellstar Kennestone Regional Medical Center. “Adding nutrient-dense whole foods can support digestion, provide sustained energy, and help you meet your daily vitamin and mineral needs.”
Some of the foods Eiland recommends including in your morning smoothie are chia seeds, hemp seeds, and ground flaxseed, as they provide heart-healthy omega-3 fatty acids, fiber to support gut health, and a modest amount of plant-based protein. He also recommends adding spinach for an easy vitamin and mineral boost or Greek yogurt for extra protein and a creamy texture.
Keep reading for dietitian-approved healthy smoothie recipes.
Healthy smoothie recipes
1. Tropical Chia Smoothie
If you love starting your day with a smoothie but hate the sound of a blender first thing in the morning, this recipe offers up a solution: Chia seeds absorb any extra liquid as the mixture of mangoes, passion fruit, and cashew milk sits in the fridge overnight.
Get the recipe for Tropical Chia Smoothie »
Nutrition: 255 cal, 4 g pro, 43 g carb, 7 g fiber, 27.5 g sugars (4 g added sugars), 8 g fat (3.5 g sat fat), 0 mg chol, 207 mg sodium
2. Blueberry Smoothie Bowl
Smoothies aren’t just for sipping. Blend frozen berries, almond milk, almond butter, and vanilla until ultra-creamy. Then, pour it into a bowl instead of a glass. Top with fresh fruit and granola, grab a spoon, and dig in!
Get the recipe for Blueberry Smoothie Bowl »
Nutrition: 370 cal, 25 g pro, 32 g carb, 7 g fiber, 16 g sugars (4 g added sugars), 17 g fat (2.5 g sat fat), 0 mg cholesterol, 130 mg sodium
3. Berry, Chia, and Mint Smoothie
The beauty of this bold, red smoothie is that you can handle all the prep way in advance. Keep the sliced strawberries, grated beets, and chia seeds in the freezer until you’re ready to add milk and blend. Bonus: This drink will give you a ton of gut-friendly fiber, too.
Get the recipe for Berry, Chia, and Mint Smoothie »
Nutrition: 105 cal, 3 g pro, 17 g carb, 8 g fiber, 7 g sugars (0 g added sugars), 3.5 g fat (0.5 g sat fat), 0 mg chol, 115 mg sodium
4. Green Pineapple Coconut Smoothie
Looking to get more greens into your diet? This fruity beverage packs in a whole cup of baby spinach per serving—but you’ll barely taste it. Instead, you’ll focus on the tropical flavors that the pineapple, coconut, banana, and lime bring to the equation.
Get the recipe for Green Pineapple Coconut Smoothie »
Nutrition: 192 cal, 4 g pro, 30 g carb, 4 g fiber, 11.5 g sugars (0 g added sugars), 7 g fat (7 g sat fat), 0 mg chol, 43 mg sodium
5. Stress-Less Smoothie
Save this simple smoothie for your busiest days, since it only takes five minutes to prepare. The key ingredient here is hemp seeds which offer a boost of magnesium, key for reducing stress. Combine with kefir, raspberries, and a peach for a healthy, happy smoothie.
Get the recipe for Stress-Less Smoothie »
Nutrition: 222 cal, 9 g pro, 29 g carb, 6 g fiber, 21 g sugars (0 g added sugars), 9 g fat (3 g sat fat), 18 mg chol, 54 mg sodium
6. Coconut Matcha Shake
Calling all matcha latte lovers. This coconut matcha shake is an excellent healthy alternative. It’s full of protein thanks to collagen and has a sweet taste and creamy texture courtesy of coconut milk.
Get the recipe for Coconut Matcha Shake »
Nutrition: 123 cal, 7 g pro, 6 g carb, 2 g fiber, 3.5 g sugars (0 g added sugars), 8 g fat (4.5 g sat fat), 0 mg chol, 102 mg sodium
7. Cranberry Banana Smoothie
Frozen cranberries are an excellent way to savor the taste of fall, year-round. The berry adds fiber and flavor to this smoothie, while the banana gives it a rich, creamy texture, and maple syrup adds the perfect amount of sweetness.
Get the recipe for Cranberry Banana Smoothie »
Nutrition: 125 cal, 1 g pro, 27 g carb, 4 g fiber, 15.5 g sugars ( 6 g added sugars), 1.5 g fat (0 g sat fat)
8. Apple Crisp Smoothie
Apple crisp is a classic autumn dessert, and this better-for-you smoothie captures its essence perfectly. Greek yogurt is good for your gut while amping up the protein content, and apple cider plus spices give this smoothie that delicious fall taste.
Get the recipe for Apple Crisp Smoothie »
Nutrition: 364 cal, 14 g pro, 49 g carb, 4 g fiber, 32 g sugars, 12.5 g fat ( 2 g sat fat)
9. Dragon Fruit, Hibiscus, Banana, and Coconut Smoothie
Dragon fruit makes this smoothie a gorgeous hue, but it offers so much more than that, including health benefits like supporting bone health, boosting your immune system, and helping you hit your recommended iron intake. Banana, coconut, and hibiscus round out this drink for a tasty sip.
Get the recipe for Dragon Fruit, Hibiscus, Banana, and Coconut Smoothie »
Nutrition: 222 cal, 3 g pro, 35 g carb, 6 g fiber, 21.5 g sugars (0 g added sugars), 9.5 g fat (8 g saturated fat)
10. Green Kiwi Smoothie
This smoothie is light and fresh yet contains plenty of fiber thanks to the inclusion of spinach and kiwi. Plus, it’s also great for healthy skin as it’s full of healthy fats from the avocado and contains (optional) collagen powder.
Get the recipe for Green Kiwi Smoothie »
Nutrition: 130 cal, 4 g pro, 21 g carb, 7 g fiber, 10 g sugars, 5.5 g fat
11. Creamy Orange Turmeric Smoothie
“The star of turmeric is curcumin, a compound with anti-inflammatory properties that may help reduce inflammation in nasal passages as well as inhibit the release of histamines,” says Annessa Chumbley, R.D. This frozen blend then gets swirled with kefir for a drink that’s as beautiful as it is delicious.
Get the recipe for Creamy Orange Turmeric Smoothie »
Nutrition: 254 cal, 6 g pro, 52 g carb, 4 g fiber, 44.5 g sugars (0 g added sugars), 4.5 g fat
12. Green Goddess Smoothie
Baby spinach, cucumber, avocado, and kiwi give this smoothie its gorgeous green color while keeping it tasting light and bright. Also included is fresh orange or tangerine juice for sweetness, as well as kefir for protein and creaminess, and mint for a punch of freshness.
Get the recipe for Green Goddess Smoothie »
Nutrition: 188 cal, 5 g pro, 29 g carb, 6 g fiber, 7.5 g fat
13. Spiced Blueberry Smoothie Bowl
This smoothie bowl is filling and full of fiber without extra sugar due to the hidden frozen cauliflower blended in (we promise you won’t really taste it!). Cinnamon and ginger give the recipe a zesty kick, and the options for toppings are endless.
Get the recipe for Spiced Blueberry Smoothie Bowl from Women’s Health »
Nutrition: 325 cal, 5.5 g fat (1 g sat), 0 mg chol, 357 mg sodium, 52 g carb, 10 g fiber, 29 g sugar (0 g added sugar), 22 g pro
14. ‘Green Machine’ Smoothie
Coconut-based yogurt is this sipper’s secret ingredient. It adds a creamy texture, sans dairy, and a probiotic boost. Be sure to look for probiotic cultures on the ingredients list because not all yogurts have them.
Get the recipe for ‘Green Machine’ Smoothie from Women’s Health »
Nutrition: 321 cal, 8 g fat (6.5 g sat), 7 g protein, 58 mg sodium, 60 g carb, 16.5 g sugars (0 g added sugars), 10 g fiber
15. Pineapple-Cucumber Smoothie
One small cucumber adds a fresh, calming flavor (think: spa water) to this hydrating smoothie. Have some extra time? Slice another cucumber very thinly, then press against the sides of a wide glass for a pretty garnish.
Get the recipe for Pineapple-Cucumber Smoothie from Good Housekeeping »
Nutrition: 180 cal, 4 g fat (1.5 g saturated), 8 g pro, 60 mg sodium,
31 g carb, 4 g fiber
16. Fro-Yo Fruit Popsicles
These healthy pops are like make-ahead smoothies on a stick. Blend the fruit-yogurt-protein powder combo, pour it into ice-pop molds, and enjoy nutritious, cooling treats all week.
Get the recipe for Fro-Yo Fruit Popsicles from Women’s Health »
Nutrition: 99 cal, 3.5 g fat (1.5 g sat), 17 mg chol, 106 mg sodium, 8 g carb, 1 g fiber, 5 g sugar (2 g added sugar), 9 g pro
17. Chocolate-Berry Protein Smoothie
Follow this easy formula for a smoothie recipe you can memorize, then switch it up according to whatever frozen berries you have on hand. Easy!
Get the recipe for Chocolate-Berry Protein Smoothie from Women’s Health »
18. Tropical Green Protein Smoothie
Stock up on frozen vegetables—instead of just frozen fruit—for your next smoothie. A bag of peas provides protein and fiber, as well as a subtle, earthy sweetness.
Get the recipe for Tropical Green Protein Smoothie from Women’s Health »
19. Coconut Raspberry Smoothie
Aside from the delicious taste, our favorite part about this recipe is that you only need four ingredients and an immersion blender instead of a classic blender (though a regular blender is still an option).
Get the recipe for Coconut Raspberry Smoothie from Good Housekeeping »
Nutrition: 260 cal, 3.5 g fat (2 g sat), 11 g pro, 48 mg sodium, 53 g carb, 13 g fiber
20. Avocado-Spinach Green Smoothie
Looking to get rid of some avocado before it browns? Try this zesty yet refreshing green smoothie recipe that combines a large avocado with spinach, kefir, lemon, ginger, and cilantro plus frozen cucumber and grapes for the ultimate healthy beverage.
Get the recipe for Avocado-Spinach Green Smoothie from Women’s Health »
Nutrition: 259 cal, 18 g pro, 43 g carb, 6 g fiber, 6 g fat
21. Creamy Kale Smoothie
This smoothie is from the Balanced Gut section of Prevention’s Smoothies & Juices. Packed with protein and probiotics, Greek yogurt is a natural gut health booster.
In a blender, combine 1 cup coarsely chopped kale, 1 1/2 cups frozen pineapple chunks, 1/2 cup plain Greek yogurt, 1/2 cup unsweetened almond milk, and 1 tsp honey. Blend until the mixture is smooth and frothy
Nutrition: 296 cal, 14 g pro, 45 g carb, 5 g fiber, 36 g sugars ( 6 g added sugars), 8.5 g fat ( 3 g sat fat)
22. Citrus-Pineapple Smoothie Bowl
This smoothie bowl is a fun way to switch up your routine. It features vitamin C–rich citrus fruit, heart-healthy cashews, and gut-healthy Greek yogurt.
Put 1/2 cup fat-free Greek yogurt, 1/2 cup frozen pineapple chunks, 1 tsp vanilla extract, 1/2 navel orange, segmented, and 1/2 ruby grapefruit, segmented, in a blender. Blend until the mixture is smooth, and divide between 2 bowls. Top with more orange and grapefruit, plus chia seeds, unsweetened coconut flakes, and chopped cashews.
Nutrition: 240 cal, 12 g pro, 31 g carb, 5 g fiber, 19 g sugars ( 0 g added sugars), 8 g fat ( 4 g sat fat)
23. Peach Blueberry Smoothie
This sweet blend will have you feeling like it’s summertime in the dead of winter with blueberries and peaches. Plus, you’ll get your daily dose of greens with nutrient-rich kale. A dash of cinnamon is the perfect touch.
In a blender, combine 1 cup chilled almond or vanilla soy milk, 4 slices of fresh or frozen peaches (about 1/2 cup), 1/4 cup blueberries, a handful of kale, and 1/4 tsp. ground cinnamon. Blend until smooth.
Nutrition: 170 cal, 8.5 g pro, 26 g carb, 4 g fiber, 17 g sugars, 4 g fat
24. Banana-Blueberry-Soy Smoothie
If you’re staring down a pile of bananas that are about to turn brown, slice them up and pop into the freezer. Now, you have a stash of frozen bananas ready to add to smoothies like this one.
Simply combine 1 1/4 cups light soy milk with 1/2 cup frozen blueberries, 1/2 frozen banana, and one teaspoon of pure vanilla extract. Blend for about 20 to 30 seconds, or until smooth. You can add up to 1/4 cup more milk if you prefer to have the mixture thinner.
Nutrition: 125 cal, 3 g pro, 25 g carb, 2 g fiber, 11 g sugars, 5 g fat
25. Peaches and Cream Oatmeal Smoothie
No time for a leisurely meal? Try this grab-and-go, probiotic-rich take on morning oatmeal. Whole-grain oats contain prebiotic fiber that promotes gut health.
This recipe from Prevention’s Smoothies & Juices makes two smoothies: Blend 1/2 cup whole milk, 1/2 cup Greek yogurt, 1/2 cup rolled oats, 1 cup frozen peaches, 1/2 frozen banana, and 1/2 cup ice until smooth.
Nutrition: 283 cal, 13 g pro, 53.5 g carb, 2 g fiber, 48 g sugars, 3.5 g fat (2 g sat fat)
26. Pineapple Passion Smoothie
This decadently thick smoothie recipe will satisfy your cravings for an ice cream cone. Plus, pineapple contains bromelain, an enzyme that helps break down protein and may help reduce bloating.
Combine 1 cup of low-fat or light vanilla yogurt, six ice cubes, and 1 cup of pineapple chunks. Place all the ingredients into a blender and pulse as needed, or until the mixture is smooth.
Nutrition: 283 cal, 13 g pro, 53.5 g carb, 2 g fiber, 48 g sugars, 3.5 g fat (2 g sat fat)
27. Milk and Honey Smoothie
Make use of the celery in your produce drawer with this blended juice, which combines it with almond milk, cucumber, and grapes for a sip-worthy snack.
In a blender, combine 1 1/2 cups unsweetened almond milk, 1 medium Kirby cucumber (peeled and sliced), 1 cup seedless green grapes, 2 medium stalks celery (peeled and sliced), and 1 Tbsp honey. Blend until the mixture is smooth, serves 2.
Nutrition: 124 cal, 2 g pro, 26 g carb, 2 g fiber, 21 g sugars (9 g added sugars), 2 g fat ( 0 g sat fat)
28. Silky Skin Smoothie
This drink from Prevention’s Smoothies and Juices is great for your complexion! Apricots and carrots are rich in the antioxidant beta-carotene, which the body converts into vitamin A. The vitamin can potentially offset skin aging, as well as damage from UV rays and pollution.
In a blender, combine 1/2 cup ice cubes, 1/2 cup whole milk Greek yogurt, 1/4 cup grated carrot, 1 tsp honey, 1/2 tsp cinnamon, 2 chopped dried apricots, and 1 fresh apricot (pitted and coarsely chopped). Blend until smooth.
Nutrition: 130 cal, 8 g pro, 21 g carb, 3 g fiber, 17 g sugars (6 g added sugars), 3.5 g fat (2 g sat fat)
29. Caribbean Dream Smoothie
If you’re plagued by a nervous stomach before big events, try sipping this smoothie from Prevention’s Smoothies & Juices beforehand. It includes banana, which contains the relaxing mineral magnesium; and the yogurt’s probiotics may ease anxiety as well.
Blend 1/2 cup pineapple chunks, 1/4 cup 2% Greek yogurt, 1/4 cup refrigerated unsweetened coconut milk, 1/4 cup orange juice, 1/4 large banana, and a handful of ice cubes until smooth. For best results in easing anxiety, sip it two hours before you need to calm your nerves.
Nutrition: 156 cal, 6 g pro, 29 g carb, 2 g fiber, 21 g sugars ( 1.5 g added sugars), 3 g fat ( 2 g sat fat)
30. Green Ginger Smoothie
Baby spinach and Granny Smith apples combine to create the delicious green color of this smoothie. Hemp seeds add a dose of plant protein and healthy fats.
Combine 2 cups packed baby spinach, 1 chopped Granny Smith apple, 3/4 cup coconut water, 1/4 cup lemon juice, 2 Tbsp. hemp seeds, 3 tsp. minced ginger, 1 tsp. raw honey, 1 ½ cup ice cubes. Blend until smooth. The recipe serves 2.
Nutrition: 153 cal, 27 g carb, 4 g fiber, 17 g sugars, 4 g fat (1 g sat fat)
31. Green Tea, Blueberry, and Banana Smoothie
This smoothie is full of antioxidants thanks to green tea and blueberries. Simply heat three tablespoons of water in a bowl in the microwave until it’s steaming hot before adding one green tea bag, allowing it to steep for three minutes. After removing the bag, stir in two teaspoons of honey until it dissolves. Next, combine the tea, 1 1/2 cups frozen blueberries, 1/2 medium banana, and 3/4 cup calcium-fortified light vanilla soy milk into a blender and process until smooth.
Nutrition: 269 cal, 3.5 g pro, 63 g carb, 8 g fiber, 38.5 g sugars, 2.5 g fat ( g sat fat)
32. Strawberry-Kiwi Smoothie
The two fruits pair perfectly in this light and sweet smoothie. It’s a great option for those looking for a snack low in calories and fat but offers all the benefits of fresh fruit including kiwi and strawberries.
In a blender, combine 1 1/4 cups cold apple juice, 1 ripe banana, 1 kiwi, 5 frozen strawberries, and 1 1/2 teaspoon honey. Puree until smooth.
Nutrition: 87 cal, 0.5 g pro, 22 g carb, 1.5 g fiber, 16.5 g sugars, 0 g fat
33. Banana Almond Protein Smoothie
Looking for a great way to refuel your body post-workout? Try this smoothie full of healthy fats from almond butter and coconut water that helps restore electrolytes. It also contains a healthy amount of protein thanks to Greek yogurt and a scoop of whey.
In a blender, add 1/2 cup coconut water, 1/2 cup plain Greek yogurt, 3 Tbsp. almond butter, 1 scoop whey protein powder, 1 Tbsp. hemp seeds, 1 frozen banana, and 1 cup ice. Process until smooth The recipe serves 2.
Nutrition: 329 cal, g pro, 26 g carb, 5 g fiber, 15 g sugars, 17 g fat
34. Berry Good Workout Smoothie
Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of organic kale powder.
What you’ll need: 1 1/2 cups chopped strawberries, 1 cup blueberries, 1/2 cup raspberries, 2 Tbsp. honey, 1 tsp. fresh lemon juice, and 1/2 cup ice cubes. Blend until smooth.
Nutrition: 162 cal, 2 g pro, 41.5 g carb, 6 g fiber, 32 g sugars, 1 g fat
35. Mango Madness Smoothie
Take advantage of ripe mango’s disease-fighting ability with this delicious smoothie recipe. First, combine 1 can of juice-packed pineapple chunks, 1 cup fat-free frozen vanilla yogurt, 1 large peeled and pitted mango, and 1 ripe banana together in a blender. Blend until smooth. Then, gradually add ice—about 4 cups—until the entire mixture is pureed. The result is a creamy, frosty drink that’s perfect for two.
Nutrition: 251 cal, 6.5 g pro, 60 g carb, 4 g fiber, 50 g sugars, 0.5 g fat
How to build a healthy smoothie
Smoothies can make for a healthy breakfast if you have a good balance of ingredients and nutrients—including protein, carbs, fibers, and healthy fats.
Mathis especially loves that you can modify smoothies for any taste or preference, though she emphasizes the importance of making smart swaps. After all, you want to ensure you’re getting all the nutrients your body needs. One example: While protein powder may be a great addition to your smoothie for an extra kick of the macronutrient, Mathis also loves nuts, cottage cheese, chia seeds, and other foods that already contain high amounts of protein naturally.
Additionally, adding a source of healthy fat, like nuts or avocado, and extra fiber from vegetables, flax seeds, hemp seeds, or chia seeds can help provide essential vitamins, minerals, and antioxidants, she says.
Can a smoothie be a meal replacement?
Yes, but it depends on the smoothie itself and your nutrition needs, according to Lauren Manaker, M.S., R.D.N., L.D., a registered dietitian. “Factors like activity level, calorie needs, and portion size all affect how filling and nutritionally adequate it will be,” she explains. “In general, a smoothie is more likely to work as a meal if it provides enough protein, fat, fiber, and total calories to keep you full and support your needs.”
What ingredients go into a healthy smoothie?
Part of the fun of building a smoothie is that you can fully customize it based on your personal taste. But if a healthy, satisfying, smoothie is what you’re after, Manaker suggests considering incorporating a few key ingredients.
- Dairy milk. “Since smoothies need a liquid base anyway, dairy milk is a smart choice that makes it count, since it’s naturally nutrient-dense and adds a creamy texture while delivering a meaningful boost of nutrition,” Manaker says. “It’s a source of high-quality protein (8 grams of protein per an 8-ounce serving) to help keep you satisfied and fuller longer, calcium and vitamin D to support bone health, and iodine and choline, nutrients that play an important role in brain health.” If you’re lactose intolerant or sensitive to dairy, Maker says lactose-free milk is a great alternative.
- Vegetables. “Adding vegetables to smoothies can be a simple, practical way to increase vegetable intake, especially since many Americans do not eat enough vegetables on a regular basis,” Manaker explains. “Smoothies make it easier to include options like spinach, cauliflower, zucchini, or cucumber, and in many cases, the flavor is mild enough that the vegetables are barely noticeable.” They can also be a meaningful source of fiber, antioxidants, and vitamins.
- Fruit. Fruit adds more than just flavor to your smoothie, per Manaker. “It can also contribute carbohydrates for energy, fiber, vitamins, minerals, and antioxidants,” she says. “It can help improve texture and natural sweetness, which may reduce the need for added sugars or sweeteners.” It doesn’t have to be fresh either; Manaker says frozen options can be a tasty and convenient alternative because they add thickness and chill. Just be sure to check the ingredient list so you can choose options made without added sugars, she warns.
Is it healthy to have a smoothie every day?
It depends. As long as you are making the smoothie at home (smoothie shops often pack in a ton of added sugar), and being mindful that you’re filling the blender with a good balance of nutrients, it’s perfectly okay and healthy to drink a smoothie every day.
That said, dietitians say it’s actually better to chew and swallow food rather than drink it since doing so better helps your body gauge for fullness. With that in mind, it’s probably best to limit your intake to one daily smoothie and enjoy proper meals and snacks throughout the rest of the day. To make sure you’re satisfied, aim to include at least 25 grams of protein in your smoothie if it’s going to be your main meal.
We took a lot of the guesswork out of the equation for you, with this round-up of delicious, healthy smoothies—making it easier to eat right with nutrient-rich fruit and veggies, creamy milk, protein, probiotic-rich yogurt, and other nutritious ingredients. Just a note: Some of these recipes contain fruit juice or honey to up the sweetness, but if you’re looking to cut added sugar from your diet, you can nix those ingredients. (Chances are, you won’t miss the sweetness.)
Several of these recipes are from Smoothies & Juices, the book from Prevention’s Healing Kitchen series. Give these recipes a try, and once you learn what flavors and textures you like (or dislike), you can confidently start experimenting to create your own perfect blend.
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