:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-1217851412-bbe21b2e3405462eaa023fb5a653bfa7.jpg "Three smoothie glasses in a row, colored yellow, green, and purple, on a white background.")
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- Smoothies offer a simple way to combine multiple healthy ingredients for a quick, on-the-go meal or snack.
- To make smoothies filling, prioritize protein from dairy and protein powder, fiber from grains or produce, and healthy fats from nuts, seeds, or avocados.
- Other ingredients like berries, spices, and chia seeds provide an extra boost of antioxidants, vitamins, and minerals.
Smoothies are one of the easiest ways to throw together a nutrient-packed breakfast or snack when you’re short on time. But a quick, simple smoothie should contain more than just fruit and juice if you want to feel full. Here are seven easy-to-make smoothies that are packed with filling, healthy protein, fiber, and fats.
1. Berry Greek Yogurt Smoothie
This nutrient-dense smoothie contains:
- Frozen berries: These fruits are rich in antioxidants called anthocyanins, which are responsible for berries' deep blue, purple, and red colors. Antioxidants help neutralize unstable molecules called free radicals, which otherwise contribute to inflammation and damage cells. Research suggests anthocyanin-rich berries may support heart health, brain health, and blood sugar balance.
- Greek yogurt: A standard serving of plain, nonfat Greek yogurt adds over 17 grams of protein to your smoothie, which helps support fullness.
Other ingredients to add: Throw in a handful of spinach for extra folate and vitamin K to support healthy cell division and strong bones. You can also add chia seeds to your smoothie—which are high in fiber and omega-3 fatty acids—for better heart health, cholesterol levels, and digestion.
How to make it: Add ice, one-half cup frozen mixed berries, half of a frozen banana, a handful of spinach, 1 tablespoon of chia seeds, 1 cup of milk, and three-fourths cup plain, nonfat Greek yogurt. Blend until smooth.
2. Peanut Butter Cinnamon Oat Smoothie
This smoothie tastes like peanut butter overnight oats blended into a creamy shake. It contains:
- Peanut butter: Rich in healthy fats and protein, peanut butter helps make your smoothie more filling.
- Banana: A classic smoothie addition, bananas provide potassium, which helps support healthy blood pressure.
- Oats: This whole grain contains beta-glucan, a type of soluble fiber linked to healthy cholesterol levels, gut health, and better blood sugar balance.
- Cinnamon: A sprinkle of cinnamon adds sweetness without added sugar. Studies suggest that cinnamon may also help support more stable blood sugar in people with obesity and prediabetes.
Other ingredients to add: Unflavored or vanilla protein powder can increase protein content and make your peanut butter cinnamon oat smoothie even more filling.
How to make it: Combine half of a frozen banana, one-half cup rolled oats, 1 tablespoon peanut butter, 1 cup of milk, a scoop protein powder (optional), ice, and cinnamon to taste. Blend until smooth and creamy.
3. Green Avocado Smoothie
Green smoothies can leave you feeling hungry when they're primarily made from juiced produce. But this simple smoothie is more filling thanks to healthy fats and fiber from:
- Avocados: Half of an avocado provides nearly 5 grams of fiber, which promotes fullness by slowing down your digestion. Plus, it has over 10 grams of unsaturated fats, which make your smoothie extra creamy and also help promote healthy cholesterol levels.
- Leafy greens: Kale and spinach provide fiber, antioxidants, and vitamins A, C, and K.
Other ingredients to add: Flaxseeds are yet another source of fiber to add to your green smoothie, plus they contribute omega-3 fats which may help combat inflammation. You can also add some fruit—pineapple brightens the flavor so the greens don’t overpower your drink. If you plan to enjoy this smoothie as a full meal, consider adding protein powder.
How to make it: Blend ice, half of an avocado, 1 cup spinach and/or kale (stems removed), one-half cup frozen pineapple, 1 tablespoon flaxseeds, and 1 scoop unflavored protein powder (optional) until smooth.
4. Tropical Kefir Smoothie
This fruity, tart smoothie includes:
- Kefir: Made from fermented milk, kefir tastes like a tangy, drinkable yogurt. It has protein, healthy bacteria called probiotics, and other compounds that may support fullness, gut health, and immune function.
- Frozen mango: Along with a tropical sweetness, mango offers a decent amount of vitamin C, which supports immune and skin health.
Other ingredients to add: Three tablespoons of hemp seeds provide plenty of healthy fats, in addition to about 9.5 grams of plant-based protein to make your smoothie more filling. A frozen banana can offer a creamy consistency, plus potassium and vitamin B6 for healthy blood pressure and metabolism.
How to make it: Blend 1 cup unsweetened kefir, one-half cup frozen mango, half of a frozen banana, 2 tablespoons hemp seeds, and ice until smooth.
5. Chocolate Cherry and Cauliflower Smoothie
If you’re craving something sweet, this smoothie can easily pass for dessert. It contains:
- Cherries: Research suggests both sweet and tart cherries may help reduce inflammation, support exercise recovery, and promote better sleep.
- Cocoa powder: Cocoa powder adds rich chocolate flavor along with flavanols—these plant compounds may support brain health and improve cardiovascular disease risk factors, studies suggest.
- Frozen cauliflower: The secret ingredient in this smoothie is frozen cauliflower, which adds a creamy texture without overpowering the flavor. Cauliflower contains an array of bioactive plant compounds with antioxidant and anti-inflammatory effects.
Other ingredients to add: Adding plain Greek yogurt or a scoop of protein powder makes this smoothie even more filling.
How to make it: Add ice, one-half cup frozen sweet cherries, 1 tablespoon unsweetened cocoa powder, one-half cup frozen cauliflower, and 1 cup milk. Finish with three-fourths cup Greek yogurt or 1 scoop protein powder if you choose, and blend until creamy.
6. Coffee Protein Smoothie
If you're trying to avoid added sugar but you're craving a blended coffee treat, try a smoothie made with:
- Coffee: This classic morning beverage is rich in antioxidants, and the caffeine may help improve alertness and focus.
- Protein powder: In addition to keeping you full, protein powder helps you maintain stable blood sugar and energy levels. You can use vanilla for a lighter option, or chocolate for a mocha-like flavor.
- Banana: This creates a creamy texture for your smoothie, along with essential nutrients like potassium and vitamin B6.
Other ingredients to add: It might taste a bit less like your normal morning coffee, but you can blend almond butter or peanut butter into your smoothie for more healthy fats and protein. You can also finish your smoothie with a dash of chia seeds on top for extra fiber and healthy fats.
How to make it: Blend 1 cup cold brew coffee, a scoop of vanilla protein powder, half of a frozen banana, and 1 tablespoon almond butter until smooth. Sprinkle with 1 tablespoon of chia seeds.
7. Strawberry Almond Smoothie
This simple yet tasty smoothie offers sweetness and health benefits from:
- Strawberries: Strawberries bring bright sweetness along with vitamin C and polyphenol antioxidants. These may help reduce inflammation and oxidative stress, a harmful phenomenon where the body has high levels of cell-damaging molecules.
- Almond butter: Beyond its creamy texture, almond butter adds fiber, healthy fats, magnesium, and vitamin E to your smoothie. There's less research on almond butter, but studies suggest eating almonds regularly may support healthy cholesterol levels and overall heart health.
Other ingredients to add: In this simple smoothie, Greek yogurt or protein powder can be helpful for boosting the protein content. For more natural sweetness and fiber, consider adding dates.
How to make it: Blend ice, 1 cup frozen strawberries, 2 tablespoons almond butter, one-half cup plain Greek yogurt (or a scoop of vanilla protein powder), two pitted dates, and 1 cup of milk until creamy.
