How to Make a Healthy Smoothie (Protein, Fat, & Fiber!)

I love a good smoothie. I make them year-round, but as the weather gets warmer, I crave them more and more. They are super customizable, loaded with vitamins and minerals, and can make an easy meal or snack. Today, we are talking about how to make a healthy smoothie!

Smoothies can sometimes get a bad rap. And I get it. Unfortunately, most are loaded with fruit, which translates to sugar. This spikes your blood sugar, causing it to fall fast, and making you feel tired and sluggish. There is nothing worse than enjoying a smoothie but then being hungry and tired an hour later.

But if done right, they can be a great addition to any diet. We are going to talk about not only how to build a healthy smoothie and the key factors to have in them, but why it is beneficial to make them this way!

Are smoothies healthy?

Smoothies are a great healthy addition to any diet when made with the right ingredients. They can be loaded with vitamins and minerals by adding fruits and vegetables. When making smoothies, it’s important to have balanced macronutrients with protein, fat, and fiber (along with the carbs) so they fill you up, digest slowly, and don’t spike your blood sugar.

Be mindful of getting them from local smoothie shops, as some can be loaded with sugar and little protein. When making them at home, you have full control over the quality of the ingredients.

What is the best blender for smoothies?

A blender is also a key factor in making a smoothie. If adding a lot of frozen ingredients, you want it to be powerful enough to break everything up and blend until a smooth texture is reached. My favorite blender for smoothies is Vitamix. I’ve had a couple of the past decade, and they are amazing! If you don’t have a blender, you can use a high-powered food processor as well.

How to make a healthy smoothie

While you might think there isn’t a right or wrong way to make a smoothie, you do want to put some thought and effort into it. Not only do we want it to taste good, but we want to set ourselves up to feel full and satisfied, and our blood sugar balanced.

Just like all meals, we want to think of protein, carbs, healthy fats, and fiber. Here are the key components and ingredients to building a healthy smoothie:

1. frozen fruit – a must to make a delicious and cold smoothie! Fruit is going to add carbohydrates, fiber, and natural sweetness. I suggest 1-2 servings (just as if you were eating fresh fruit). Anything goes – bananas, berries (strawberries, blueberries, raspberries, blackberries…), pineapple, mango, peaches, pears, cherries, kiwi, and more. Not all the fruit has to be frozen, but some aspects of the smoothie should.
2. vegetables – not a necessity, but I love to add some to up the vitamins, minerals, and fiber. And you usually can’t taste them. Some of my favorites are frozen cauliflower/cauliflower rice, spinach or kale, cooked and then frozen sweet potato, beets, and zucchini.
3. protein – any kind you like! This is going to help slow down digestion and keep you full. And of course, to build and maintain muscle mass. Check out my favorite options below.
4. healthy fats – along with protein, this is going to help slow down digestion and help with fullness. Anything from nuts, nut butter, seeds, coconut milk, coconut oil, avocado, or full-fat dairy (yogurt or milk).
5. liquid – the liquid is what helps bring it together and blend. Anything from dairy milk, unsweetened non-dairy milk (almond milk, cashew milk, oat milk, coconut milk…), coconut water, or all-natural fruit juice will work. Be mindful if using juice and how much sugar it is adding. Opt for as little liquid as possible to make a thick and creamy smoothie.

And here are some add-ins to help bump up the flavor or benefits of your smoothie:

1. natural sweeteners – if needed (be mindful of how much fruit you have). Honey, maple syrup, or Medjool dates can help sweeten it up.
2. flavor additions – anything from cacao powder, to maca to help balance hormones, nut butters, cinnamon, turmeric, ginger, matcha, vanilla extract, fresh herbs, lemon or lime juice, sea salt, and more.
3. ice cubes – if you don’t have that many frozen items, this can help chill it and also add bulk to the smoothie without adding calories.
4. optional toppings – I love making mine super thick, topping it with granola, and eating it with a spoon.

How to add protein to a smoothie

Protein is essential to have at every meal. It is the building blocks for our body (provides structure and function)⁠, helps with blood sugar balance (having stable energy) by slowing down the absorption of carbs⁠, and digests slowly to help with feeling full⁠ to name a few.

Without it (and healthy fats), smoothies can feel pretty unfulfilling and have our blood sugar spike and then crash. Thus, leave us hungry an hour or two later.

Here are some ways to add protein to a smoothie:

• protein powder – whey protein, plant-based, or collagen are all great options. Flavors range from classic vanilla and chocolate to peanut butter and more!
• greek yogurt – opt for greek yogurt, which has more protein than regular yogurt. This will also add some creaminess.
• cottage cheese – 14 grams of protein per 1/2 cup!
• milk – cow’s milk will have more protein than your typical plant-based milk.
• kefir – drinkable fermented milk with a great source of probiotics
• nuts, nut butter, and seeds – peanut butter, almond butter, cashew butter, tahini, chia seeds, hemp seeds, ground flaxseed, or sunflower seeds.
• tofu – a good vegan option and blends up super creamy with a neutral taste.
• beans – another great vegan option that also adds some fiber. Opt for black beans or neutral-tasting beans like cannellini beans.

Our daily protein intake should be tailored to our physiological needs, goals, activity, satiety levels, and digestive status.

Benefits of building a balanced smoothie

• balanced blood sugar – when we eat too many carbs without enough protein or fat (which is typical in some smoothie recipes), our blood sugar spikes. The body then works to shuttle glucose (sugar) out of the bloodstream. Sometimes it can overcompensate, and that’s when we feel that crash. Energy plummets, we feel tired, cravings can hit, and we feel hungry shortly after eating. Pairing protein and fat with our carbs helps prevent the blood sugar roller coaster. This is huge for preventing cravings.
• prevents cravings – when our blood sugar gets too low, our body craves sugar to bring it back up. By balancing your meals (and your blood sugar), you can help prevent later cravings.
• better sleep – you may not be eating smoothies before bed, but balanced blood sugar means better sleep.
• balanced energy – when pairing all 3 macronutrients together, we will have long-lasting and balanced energy.
• helps keep you full – protein, fat, and fiber are all going to help slow down digestion. This is going to help fill us up and stay full for longer.
• hormonal balance – it’s hard to have balanced hormones without balanced blood sugar. How we eat helps make sure we are supporting our hormones.
• getting a wide variety of macro and micronutrients from different food sources at each meal – a diverse diet is important for optimal health.

Can smoothies be meal replacements?

Smoothies can be enjoyed as meals as long as they have enough protein, carbs, and fat and total calories overall (similar to a standard meal for yourself). This will help fill you up and keep you full until your next meal. Following the steps in this post will help ensure that!

How long can a smoothie last in the fridge?

Blended smoothies can last 1-2 days in the fridge, but they will start to separate the longer that they sit. Make sure to store in an airtight glass jar to ensure optimum freshness.

Can you freeze smoothies?

Yes, smoothies can be frozen. To freeze, add to a freezer-safe jar with a lid, leaving 1-2 inches for room for expansion. Smoothies can be frozen for up to 3 months. Allow to thaw overnight in the fridge and enjoy when ready. If the smoothie separates, stir to combine or quickly reblend.

How do I make sure my smoothie is healthy?

When making smoothies, it’s also important to have balanced macronutrients with protein, fat, and fiber (along with the carbs) so they fill you up, digest slowly, and don’t spike your blood sugar. Limit fruit to 1-2 servings and try to add in some veggies if you can. Incorporating all these things will help your smoothie be balanced and healthy!

If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!