It’s nearly springtime meaning we’re officially allowed to switch over from cold-weather oatmeal to refreshing smoothies. Smoothies may seem like sugar bombs, but this isn’t a fair judgment of its nutritional character! Home-blended versions pack plenty of fruits, veggies and dairy to provide natural sugar in addition to vitamins, minerals, fiber, protein and healthy fats. Why not enjoy a boatload of fruit and veggies in one of these blends, all for less than 250 calories?!
1. Simple Green Protein Smoothie | Elle Penner, MyFitnessPal Dietitian
Replenish your mind and your belly after your morning workout with this creamy, protein-packed green smoothie. A splash of honey adds sweetness, but feel free to omit it if your bananas are extra ripe. We swear you won’t taste the spinach! Recipe makes 2 servings.
Nutrition (per serving): Calories: 155; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 48mg; Carbohydrate: 32g; Dietary Fiber: 3g; Sugar: 25g; Protein: 8g
2. Pineapple Lassi| Cooking Light
Lassi is yogurt drink native to India and typically made with seasonal, tropical fruit. Pineapple, ginger, vanilla yogurt and coconut milk team up to take your taste buds on an exotic vacation. If you prefer a thicker drink, substitute half of the canned pineapple for frozen. Recipe makes 3 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 177; Total Fat: 3.1g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 114mg; Carbohydrate: 30.1g; Dietary Fiber: 1g; Sugar: 34g; Protein: 9g
3. Life Altering Green Smoothie | Clean Eating
Avocado, cilantro, and spinach in a smoothie? You bet! This creamy, dreamy cocktail of health will kick-start your day in the most delicious fashion. Feel free to substitute fresh mint for the cilantro. Try freezing ingredients in individual baggies to make morning smoothie prep a breeze! Recipe makes 4 servings.
Nutrition (per serving): Calories: 244; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 53mg; Carbohydrate: 30g; Dietary Fiber: 7g; Sugar: 17g; Protein: 4g
4. Blueberry Oat Breakfast Smoothie | Hummusapien
When you’re too busy to sit down and eat your oatmeal, toss it in a smoothie instead! Almond butter adds creaminess and healthy fats to this seriously tasty blueberry banana blend. To make it even lighter, use water instead of almond milk. Recipe makes 2 servings at 1 cup each.
Nutrition (per serving): Calories: 179; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 109mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 5g; Protein: 4g
5. Strawberry Orange Dream Smoothie | My San Francisco Kitchen
Sip on sunrise in a glass with this smoothie rendition featuring oranges, strawberries, Greek yogurt, soymilk and fresh orange juice. For extra flair, add the zest of an orange. You can use all orange juice for the liquid if you don’t have milk on hand. Recipe makes 2 servings.
Nutrition (per serving): Calories: 127; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 7g; Cholesterol: 4mg; Sodium: 35mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 18g; Protein: 8g
6. Nutty Banana-Chocolate Smoothie | Cooking Light
Who doesn’t adore the classic peanut butter and chocolate combination? Packed with low-fat Greek yogurt, flaxseed and frozen banana, this scrumptious smoothie ensures you get your sweet fix the healthy way. Top with a dusting of cocoa powder. Recipe makes 3 servings.
Nutrition (per serving): Calories: 209; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 4mg; Sodium: 127mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 14g; Protein: 8g
7. Cinnamon Roll Smoothie | Family Fresh Meals
Enjoy all the goodness of a cinnamon roll without feeling weighed down with this crave-worthy cinnamon roll smoothie. Simply blend together almond milk, Greek yogurt, oats, banana, a touch of brown sugar (feel free to omit if your banana is overripe) and plenty of warming cinnamon. Top with a sprinkle of extra cinnamon, of course! Recipe makes 2 servings.
Nutrition (per serving): Calories: 205; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 101mg; Carbohydrate: 42g; Dietary Fiber: 4g; Sugar: 26g; Protein: 7g
8. Red Cabbage Smoothie | Elle Penner, MyFitnessPal Dietitian
Hello, antioxidants! You’d never guess that this satisfying smoothie had half a head of red cabbage hiding in it. Low-fat vanilla yogurt, banana and frozen blueberries make this one nutritious and delicious drink. Recipe makes 2 servings at 8 ounces each.
Nutrition (per serving): Calories: 199; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 78mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 30g; Protein: 5g
9. Strawberry Cherry Smoothie | Natasha’s Kitchen
Whether you’ve got fresh or frozen cherries, this smoothie will be a winner among adults and kids alike. If you go with fresh cherries, be sure to use frozen strawberries or toss in a few ice cubes to keep the smoothie cold. If you don’t have chia seeds in the pantry, try flax seed or almonds instead. Sweeten with a drizzle of honey if desired. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 90; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 3mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 14g; Protein: 2g
10. Blueberry Cheesecake Smoothie | The Foodie Dietitian
The cottage cheese, Greek yogurt, and lemon zest make this blueberry cheesecake smoothie a real winner. Fresh basil adds a summery twist and flax adds a fiber boost. Sprinkle with graham cracker crumbs for the real cheesecake experience! Recipe makes 2 servings.
Nutrition (per serving): Calories: 211; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 16mg; Sodium: 252mg; Carbohydrate: 26g; Dietary Fiber: 4g; Sugar: 7g; Protein: 11g
