Energize Your Day (and Your Tastebuds) With These Healthy Smoothie

Healthy smoothie recipes provide an ideal fix for anyone looking for something nutritious to eat, stat. Throw a few ingredients into a blender, grab a glass, and you’re ready to go in just a few seconds. Easy, right?

But not all smoothies will help you meet your nutritional (or weight loss) goals. In fact, many pre-made smoothies (and smoothie bowls) you find at the store are loaded with excess sugar and don’t have enough fiber, protein or fat to keep you satiated.

Good news: If you’re looking for healthy smoothies for weight loss or just a delicious way to start your day, we have expert-approved tips, tricks, and ingredients to toss into your blender.

Whether you gravitate toward strawberry smoothies or prefer a rich, chocolate smoothie recipe that heads into milkshake territory, there is a tasty option for you. But before you decide to make one of these amazing recipes, invest in one of the best blenders for smoothies, so you can blitz everything into the perfect consistency every time.

How to build a healthy smoothie

Smoothies can make a healthy breakfast if you have a good balance of ingredients and nutrients—including protein, carbs, and healthy fats.

“Smoothies can be a healthy and 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 Health Recipes to Nourish, Health, and Energize.

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 is 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.

Is it healthy to have a smoothie every day?

It depends. As long as you are making the smoothie at home and 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 it better helps your body gauge for fullness. With that in mind, it’s probably best to limit your intake to one smoothie a day and enjoy proper meals and snacks throughout the rest of the day. If your plan is to have a smoothie as your main meal, try to include at least 25 g of protein; if it’s a snack, go for at least 10 g of protein.

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.)

Meet the experts: Andrea Mathis, M.A., R.D.N., L.D. is an Alabama-based registered dietitian. She has worked in clinical, public health, and long-term care settings, and shares nutritious recipes and advice on her site, Beautiful Eats & Things. She is also the author of The Complete Book of Smoothies: 115 Health Recipes to Nourish, Health, and Energize.

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.

35 Healthy smoothie recipes

Lucy Schaeffer

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, here’s a delicious 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

con poulos

2. Blueberry Smoothie Bowl

Smoothies aren’t just for sipping. Blend together frozen berries, almond milk, almond butter, and vanilla until ultra-creamy and divine. 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

MIKE GARTEN

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

Danielle Daly

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, your taste buds will be focused on the tropical flavors that the pineapple, coconut, banana, and lime are bringing 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

JASON VARNEY

5. Stress-Less Smoothie

Feeling stressed? Try whipping up this simple smoothie that only takes five minutes to prepare. The key ingredient here is hemp seeds which offer a boost of magnesium, which is key for reducing stress. Combine with kefir, rraspberries, 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

LUCY SCHAEFFER PHOTOGRAPHY

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 thanks to the 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

Ted&Chelsea

7. Spiced Blueberry Smoothie Bowl

This smoothie bowl is extra 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 »

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

Leigh Beisch

8. 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 cup 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)

Con Poulos

9. 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)

Larissa Veronesi//Getty Images

10. 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

Kseniya Ovchinnikova//Getty Images

11. 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

Linda Pugliese

12. 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)

Arx0nt//Getty Images

13. 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)

Westend61//Getty Images

14. 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)

Christopher Testani

15. 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)

WESTEND61//Getty Images

16. Lean, Mean, Green Machine

If you’re looking for a post-workout recovery drink, this smoothie is it. Protein powder helps replenish the energy you burned, sweet banana and kiwi provide potassium and vitamin C, while coconut water helps you rehydrate.

In a blender, add 1 medium banana (cut into pieces), 1 kiwi (peeled and cut into pieces), 1 cup unsweetened almond milk, 1 cup spinach, 1 scoop vanilla whey protein powder, 1/2 cup coconut water. Pulse until creamy and smooth.

Nutrition: 304 cal, 22 g pro, 47 g carb, 7 g fiber, 5 g fat

Jason Varney

17. 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)

Philip Ficks

18. 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)

ALISON GOOTEE

19. 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)

PREVENTION

20. Apple Crisp Smoothie

Apple crisp is a classic autumn dessert, and this better-for-you smoothie captures the 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)

Women’s Health

21. Green Tea, Blueberry, and Banana Smoothie

This smoothie is full of antioxidants thanks to green tea and blueberries. Simply heat three Tbsp. of water in a bowl in the microwave until it’s steaming hot before adding one bag of green tea bag, allowing it to steep for three minutes. After removing the bag, stir in two tsp. 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)

Erika Bunea / 500px//Getty Images

22. Mocha Protein Shake

This buzzy breakfast tastes like a milkshake. The secret ingredient? Walnuts. These nuts are high in protein and omega-3 fatty acids—healthy fats known to help fight inflammation and protect your heart. A dose of black coffee makes this the perfect morning shake.

In a blender, add 1 1/2 cup black coffee (made in advance and cooled), 1 large frozen banana (cut into chunks), 1 cup ice cubes, 1/4 cup walnuts, 1 heaping Tbsp. unsweetened cocoa powder, and 6 Tbsp. chocolate protein powder. Blend until smooth. This recipe serves 2.

Nutrition: 264 cal, 24 g pro, 22 g carb, 4 g fiber, 11 g fat

Getty Images

23. Powerhouse Pumpkin Smoothie

Move over, pumpkin spice lattes. This nutritious smoothie combines pure pumpkin and Greek yogurt for a creamy base that’s full of protein—plus maple syrup and pumpkin pie spice for a punch of sweetness and festive fall flavor.

To prepare the smoothie add 1/2 cup canned pure pumpkin (frozen in an ice cube tray), 7 oz. 2% Greek yogurt, 1/2 cup water, 1/4 avocado, 2 Tbsp. ground flaxseed, 1 Tbsp. maple syrup, and 1/2 tsp. pumpkin pie spice into a blender. Blend until creamy.

Nutrition: 361 cal, 26 g pro, 38 g carb, 11 g fiber, 26 g sugars, 14 g fat ( g sat fat)

Well Plated

24. Strawberry-Kiwi Smoothie

Strawberry and kiwi 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 banana, kiwi, and strawberries.

In a blender, combine 1 1/4 cup 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

tbralnina//Getty Images

25. Tropical Papaya Perfection Smoothie

This protein and fiber-rich smoothie is the perfect light breakfast or midday pick-me-up. Plus, it doesn’t hurt that sipping on this glass of sunshine might just make you feel like you’re on a tropical island far away.

Cut 1 papaya into chunks and blend it with 1 cup of fat-free, plain yogurt, 1/2 cup fresh pineapple chunks, 1/2 cup crushed ice, 1 tsp. coconut extract, and 1 tsp. ground flaxseed. Process the mixture for about 30 seconds, or until it’s smooth and frosty.

Nutrition: 299 cal, 13 g pro, 64 g carb, 7 g fiber, 44 g sugars, 1.5 g fat

linda Pugliese

26. 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

Women’s Health

27. 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

Jenner Images//Getty Images

28. Tutti-Frutti Smoothie

A splash of orange juice infuses citrus into this healthy and refreshing snack. All you need is 1/2 cup mixed frozen berries, 1/2 cup canned crushed pineapple in juice, 1/2 cup plain yogurt, 1/2 cup sliced ripe banana, and 1/2 cup orange juice. Process for about two minutes, or until smooth. The recipe serves 2. (To cut back on sugar, omit the orange juice and canned pineapple and use fresh pineapple.)

Nutrition: 140 cal, 3.5 g pro, 29 g carb, 2.5 g fiber, 16 g sugars, 2.5 g fat ( 1.5 g sat fat)

Women’s Health

29. 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

LUCY SCHAEFFER PHOTOGRAPHY

30. Dragon Fruit, Hibiscus, Banana, and Coconut Smoothie

Dragon fruit makes this smoothie a gorgeous hue, but it offers so much more than that. Banana, coconut, and hibiscus round out this drink for a fiber- and magnesium-packed meal to keep blood pressure and blood sugar levels steady despite the carb count.

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)

Lucy schaeffer

31. 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

Mike Garten

32. 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

Lisa Hubbard

33. 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, 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

Good Housekeeping/Mike Garten

34. 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). Low-fat coconut yogurt combines beautifully with bananas and frozen raspberries for a sweet, frosty, yet healthy drink that’s packed with protein and fiber.

Get the recipe for Coconut Raspberry Smoothie »

Nutrition: 260 cal, 11 g pro, 53 g carb, 13 g fiber, 3.5 g fat

Women’s Health/ Laura Murray

35. 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 »

Nutrition: 259 cal, 18 g pro, 43 g carb, 6 g fiber, 6 g fat

The Smoothie Plan: 80 Delicious Recipes and a 28-Day Weight Loss Guide

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