How To Make A Balanced Smoothie

Gain energy and stay full by learning how to make a balanced smoothie! In just 5 steps I’m going to teach you how to make a healthy smoothies that actually taste good. Plus, you can scroll to the bottom and find more than 20 balanced smoothie recipes for days you don’t want to create your own.

As a Certified Nutrition Coach and mom to three, I’ve been using healthy smoothies to stay full for years. The right smoothie can help you reenergize, save time, and take in a ton of healthy nutrients… all on the go.

Unfortunately, a lot of smoothies that claim to be “healthy” are often imbalanced. They load up on juices, and excess sugars, and don’t have a stabilizer to hold it all together.

A balanced smoothie:

• Is loaded with nutrients
• Provides duel that keeps you full
• Can be used as an easy snack, on-the-go breakfast, or post-workout shake
• Will help get real food into toddlers easier
• Can be full of flavor and taste like ice cream

Below you’ll find the 5 steps I run through when making a healthy smoothie. Once you nail down the system, it’ll become easier and easier to whip them up.

Jump To

• Balanced Smoothie Cheat Sheet
• 5 Steps To Making A Balanced Smoothie
• Important Teaching Tips To Make Healthy Smoothies
• How To Make A Smoothie Thick and Creamy
• Frequently Asked Questions About Making Balanced Smoothies
• Common Smoothie Mistakes
• Well-Balanced Smoothie Recipes

5 Steps To Making A Balanced Smoothie

Below you’ll find the 5 steps to create a healthy, balanced smoothie.

Remember, it takes a bit of trial and error as you figure out exactly what kind of flavors you enjoy and pair well together. However, the 5 steps will start you out in the right direction.

Step 1: Choosing A Protein

Protein should be the base of your smoothies because they’re what keep you full. By being slow to digest, they’ll ensure you don’t spike and crash your blood sugars also.

Unless you get an unflavored protein, any protein powder you add will naturally make your smoothie sweeter. Learn about adding protein to smoothies!

The best protein sources for healthy smoothies:

• Plant-based protein powder (learn more about choosing a protein powder)
• Greek yogurt and cottage cheese if you tolerate dairy
• Collagen powder

I definitely use a lot of protein powder but each one absorbs differently and will affect the texture of your smoothie. Collagen powder is probably my favorite as it blends well into everything.

Learn more about increasing your daily protein intake as well as the benefits of a high protein diet.

Can Kids Have Protein Powder

I think that as long as you have a quality protein powder and trust it’s the source, it’s okay.

When checking out new protein, especially if my kiddos are going to be using it, I like to look for a few of these points:

• no random flavored added
• low in sugar
• no carageen
• no processed oils

However, if you’re not into protein powder- that’s ok!

Instead of the powder, collagen powder is a great substitute! Collagen is not only full of awesome protein but it’s also awesome to help boost your immune system- double win.

Step 2: Healthy Fats

Some fats help make a smoothie creamier but overall, adding in a healthy dose of fats can help make your smoothie or protein shake more satiating not to mention nutrient-dense. Just make sure to use a practical amount. At 9 calories per gram, fats can increase the calorie intake of the smoothie quickly.

Healthy fats to add to a smoothie:

• chia seeds (chia seeds are one of the foods I think every toddler needs)
• flax meal
• hemp hearts
• coconut milk (from the can)
• avocados
• nut butter (almond butter or almond hazelnut are our favorites!)
• coconut oil

Hack: Keep in mind that fats like chia seeds or flax meal create a gel when mixed with liquid. If you use these, your green smoothie will naturally be thicker.

Step 3: Fruits and Vegetables

The mindset of adding vegetables to your smoothies can be hard to get over. However, if you taste this cookies and cream protein shake, you’ll come around.

For your smoothie to taste good, having a 2:1 ratio of fruits to vegetables is a good start. And know that some are more potent than others.

• Frozen spinach and cucumber are the best choices if you're brand new to green smoothies (tip: freeze your spinach- it blends better!)
• Greens like kale and swiss chard will overwhelm the smoothie and make them bitter - avoid until you have some practice under your belt
• Zucchini blends really well and tastes especially delicious in chocolate or gingerbread-style smoothie
• Carrot sunrise smoothies are definitely a thing. However, carrot does not blend smooth so double check you have something creamy in your healthy smoothie recipe.
• Cauliflower is one that no one thinks of but it thickens the smoothie and makes it very creamy

When it comes to fruits, this is an element that helps to both sweeten your smoothies and adjust the texture. Just remember not to add too much, the goal is balance.

Know that if you’re not using protein powder but you are adding in vegetables, you’ll want to bump up the fruits a bit so that the smoothie tastes good.

Any and all fruit can be used, but you can learn more below on which ones affect texture.

Switching Up Your Veggies To Avoid Oxalate Issues

There's been a lot of talk about oxalates and the potential for kidney issues if eaten in excess. Oxalates are compounds found in many foods. Basically what is said is that too many high-oxalate foods can cause problems.

Since fresh spinach is very high in oxalates, having a green smoothie (a spinach smoothie) every day became a health risk. However, here's my two cents:

First off, Davy & Tracy break this down much better than I do and will give you a full background on oxalates. Unless you have existing kidney issues, avoiding all oxalates shouldn't be a priority.

However, it never hurts to rotate food choices! This is exactly why I suggest using other veggies or frozen greens in your smoothie recipes and not just spinach.

Lastly, know that cooking your spinach decreases its oxalate potency (just in case you're still freaking out).  

Step 4: Liquids

For the most part, avoid juice as the base for your smoothie. Again, the purpose is to create a nutrient-dense snack or breakfast, not adding more sugar to your diet.

I personally use a variety of plant-based milk for the base of our green smoothies. Almond milk, cashew milk, and homemade hemp milk are our favorites.

Use a bit of canned coconut milk to add both a healthy fat and a richness to your smoothie.

Hack: if you need a green smoothie to replenish electrolytes or hydration from being sick, use coconut water! Coconut water performs like a sports drink but is much better for you. 

Step 5: Flavor Add Ins

This step is optional and where you can add extra nutrients of flavor preferences.

Adding in superfoods, kefir, probiotics, etc all have a place when making a smoothie recipe.

Of course adding on smoothie toppings like nut-free granola or toasted coconut can switch up the flavor too.

Important Teaching Tips To Make Healthy Smoothies

The type of protein powder you use will affect your shake. Whey protein is very sweet compared to many vegan brands. Some vegan brands blend better than others (some are gritty). Also, vegan protein absorbs more liquid. Again, learn more about choosing a protein powder.

Remember, for leafy greens, frozen are way easier to blend and give your green smoothie recipes a better texture. I keep a bag of greens in the freezer at all times.

The stronger the green is naturally the stronger it will be in the shake. Personally, I can’t use rapini in my shakes because they come out too peppery. I like to stick to spinach, kale or romaine. But switch up your veggies!

The sweeter the fruit the sweeter the green smoothie. Banana is a simple one but fruits like berries can make the shake a bit more tart.

Drink out of a colored cup if you get squeamish about color. Not every shake will turn out beautiful looking unless you truly think it through. Berries + green create a terrible color.

Hack: And keep in mind that you can always turn your healthy smoothies into... smoothie bowls! I adore adding nuts and seeds on top of my smoothie for extra crunch. it's like eating ice cream... all the time.

How To Make A Smoothie Thick and Creamy

The last thing you want is a chunky, separated green smoothie. Below are ingredients that help take smoothie recipes from okay to amazing. I try to use at least one but often two of these ingredients each time I make a smoothie.

Know that frozen fruit creates an ice cream-like consistency whereas fresh fruit just makes the smoothie thicker.

• avocado
• frozen banana
• frozen mango
• yogurt
• coconut milk

Frequently Asked Questions About Making Balanced Smoothies

 

Well-Balanced Smoothie Recipes

The smoothie recipes below are all deliciously simple, healthy, and perfect for busy days! They're naturally dairy-free, gluten-free and a great way to gain fuel while still enjoying yourself. Scroll through and find some new favorites!