With dozens of colorful fruit smoothies on the menu, Jamba Juice may be at the top of your list when you’re looking for a healthy grab-and-go breakfast or snack. But just because there’s fruit in the mix doesn’t mean you’ve found a healthy choice.
Beware: Jamba Juice has plenty of smoothie options that are low in protein and loaded with calories and sugar — making your breakfast pit stop a recipe for a mid-morning crash. Luckily, with a little nutrition know-how, you won’t be blowing your entire calorie budget on a beverage first thing in the morning.
These five menu options from Jamba Juice come in at less than 350 calories with at least 15 grams of protein, so you can stay healthy when you find yourself craving a smoothie this summer. Make sure to read the RD tips for ways to reduce the sugar and carb content, too!
Why it made the cut: This smoothie includes antioxidant red veggies like beets, bumping up the fiber content to 9 grams to keep you full. The whey protein boost adds protein while keeping the smoothie under 300 calories.
RD tip: Start your smoothie search in the “Fruit & Veggie Smoothies” section of Jamba Juice’s menu to keep sugar levels in check and sneak in extra veggies. Many of their classic smoothies are made with extra sugar in the form of sherbet and frozen yogurt, but smoothies from the Fruit & Veggie line are made with fruit, fruit juice and vegetables. Lower the carbs in Fruit & Veggie smoothies further by swapping fruit juice for water or unsweetened almond milk.
Why it made the cut: This smoothie blends in fresh kale for added fiber, vitamins and minerals. Doubling up on the soy protein boost keeps this smoothie vegan, while bumping up the protein to 16 grams for a filling breakfast or post-workout drink.
RD tip: Knock down the carb content by swapping juice for water or unsweetened almond milk (the whole fruit provides plenty of sweet flavor). Since most Jamba Juice smoothies don’t contain much natural protein, add an extra protein boost to create a more balanced drink. Both the whey and soy protein boosts provide almost an ounce of protein, so double up on one of those to add 12 grams of protein to any smoothie.
Why it made the cut: This tasty smoothie uses whole food boosts to bump up the protein and healthy fat content, while staying under 340 calories. The pumpkin seed boost adds protein and monounsaturated fats, along with a healthy dose of magnesium, while the creamy Greek yogurt boost adds protein and calcium to the mix.
RD tip: For a lower-calorie, lower-sugar version of your regular smoothie, order it in a 9.5-ounce Jamba Kids size. While Jamba Kids smoothies on their own have more calories per ounce than regular smoothies, cutting the size of this Orange Carrot Karma Smoothie from small (16 ounces) to Jamba Kids leaves you with a 260 calorie smoothie that has 30 grams of carbs and 14 grams of protein.
Why it made the cut: This breakfast option is packed with whole grains and filling fiber from steel-cut oats. Adding Greek yogurt and chia seeds boosts the protein and healthy fat content to make this a filling, balanced meal.
RD tip: Since oatmeal is rich in high-quality carbohydrates, adding fruit can send the carb content over the top. Choose toppings like Greek yogurt and chia seeds to bump up the protein and add some healthy fat to slow down the absorption of carbohydrates (and keep you fuller longer!).
Why it made the cut: For just 240 calories, this wrap packs in whole grains, veggies and 15 grams of protein for a hearty and savory breakfast
RD tip: If you’re opting for a portable breakfast or snack other than a smoothie at Jamba Juice, stick to wraps and sandwiches. Snack options like Jamba Juice’s soft pretzels and snack bars provide carbohydrates without much protein to balance it out, so they’re more likely to cause an an energy crash than a long-lasting energy boost.
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