Smoothie bowls have become an increasingly popular breakfast and snack food in recent years. Often bright, colorful, and topped with fruits, grains, and other nutritional goodies, they seem like the perfect health food. But are smoothie bowls actually as nutritious as they seem? There are some pros and cons to consider when evaluating the health profile of smoothie bowls.
What are smoothie bowls?
A smoothie bowl is a thick, spoonable smoothie served in a bowl rather than a cup. The base is typically made from blended fruits, vegetables, yogurt, milk or a milk alternative, protein powder, or other ingredients. The smoothie bowl is then topped with mix-ins like granola, fresh fruit, coconut, seeds, nuts, or nut butter. The result is a cold, creamy, spoonable creation that eats more like a parfait than a drinkable smoothie.
Pros of smoothie bowls:
1. Nutrient-dense ingredients
The core ingredients in smoothie bowls are fruits, vegetables, yogurt, milk, protein powder, nuts, seeds, and whole grains. All of these foods provide important vitamins, minerals, fiber, protein, healthy fats, and carbohydrates. For example, fruits like berries provide vitamin C and antioxidants, spinach provides vitamin A and iron, Greek yogurt provides protein and calcium, and chia seeds provide fiber, protein, and omega-3 fatty acids.
2. High fiber content
Smoothie bowls often contain fiber-rich ingredients like fruit, vegetables, whole grains, nuts, and seeds. The standard smoothie bowl likely provides at least 5-10 grams of dietary fiber, aiding digestion and heart health. The fiber also helps create a thicker, more spoonable texture.
3. Hydrating properties
The liquid base of smoothie bowls comes from water, milk, or yogurt. This provides hydration first thing in the morning. Staying hydrated is critical for energy levels, cognitive function, mood, and overall health.
4. Customizable nutrition
You can pack smoothie bowls full of your favorite superfoods and customize the nutrition to your own needs and taste preferences. Adding your own toppings provides an opportunity to incorporate healthy fats, antioxidants, vitamins, minerals, and more.
Cons of smoothie bowls:
1. High calorie count
While packed with nutrition, smoothie bowls can also pack a caloric punch. Large, elaborately topped bowls can harbor 500-1000+ calories. For some people trying to lose weight or control calories, this may not fit into their diet plan. Pay attention to portion sizes and ingredients to keep calories in check.
2. Potentially high sugar content
Sweet fruits, flavored yogurt, milk, and mix-ins like granola can quickly drive up the sugar content of smoothie bowls. Too much added sugar is linked to obesity, diabetes, heart disease, and more. Be mindful of added sweeteners and stick to more low-glycemic fruits like berries.
3. Easy to overeat
The thick, cold, sweet texture of smoothie bowls makes them easy to consume quickly. But this can lead to overeating if you’re not paying attention to fullness cues. Slow down and savor smoothie bowls mindfully.
4. Not as portable
You typically need a bowl and spoon to eat a smoothie bowl. This makes them less convenient than drinkable smoothies you can take on-the-go. Smoothie bowls work better for meals at home.
5. Requires planning & prep
Whipping up an elaborate layered smoothie bowl takes more forethought and prep work than grabbing a drinkable smoothie. You need bowls, toppings, and time to assemble the components into an aesthetically pleasing creation. For some busy mornings, drinkable smoothies or basic parfaits may be easier go-to’s.
Nutrition Profile of Common Smoothie Bowl Ingredients
To determine how healthy your smoothie bowl is, start by looking at the nutrition profile of the key ingredients:
Fruits:
Fruits add vitamins, antioxidants, fiber, potassium, and varying amounts of natural sugars. Some of the most common smoothie bowl fruits include:
- Bananas – Potassium, vitamin C, fiber. Higher in carbs than other fruits.
- Berries – Rich in anthocyanins and antioxidants with few carbs.
- Pineapple – Vitamin C, manganese. Also contains sugar.
- Mango – Vitamins A & C. Higher glycemic index.
- Apple – Fiber, vitamin C, polyphenols. Lower sugar than other fruits.
Vegetables:
Adding veggies boosts vitamins, minerals, and fiber. Some smoothie bowl staples include:
- Spinach – Vitamin A, folate, iron, magnesium, potassium.
- Kale – Vitamins A, C, & K. Antioxidants.
- Carrot – Vitamin A & fiber.
- Beets – Nitrates, magnesium, potassium, folate.
Nuts & seeds:
Nuts and seeds provide protein, healthy fats, fiber, minerals. Top choices include:
- Almonds – Vitamin E, magnesium, fiber, plant protein.
- Walnuts – Omega-3’s, magnesium, antioxidants.
- Chia seeds – Fiber, plant protein, omega-3’s.
- Hemp seeds – 10g protein per 3 Tbsp, omega-3’s.
Grains:
Whole grains provide B vitamins, magnesium, fiber. Options like oats thicken smoothies into spoonable bowls.
- Oats – Soluble fiber to lower cholesterol.
- Granola – Oats, nuts, dried fruit, sweetened.
- Quinoa – Complete protein, manganese, fiber.
Dairy:
Low-fat Greek yogurt and milk provide protein, calcium, probiotics. Non-dairy milks offer an alternative.
- Greek yogurt – High in protein, calcium, probiotics.
- Milk – Calcium, vitamin D, protein.
- Almond milk – Calcium, vitamin E. Low protein.
Boosters:
These optional mix-ins increase nutrition in small doses.
- Nut butters – Protein, healthy fats.
- Protein powder – Extra protein.
- Flaxseed – ALA omega-3’s.
- Cacao nibs – Antioxidants.
- Spirulina – Vitamins, minerals, antioxidants.
Analyzing Smoothie Bowl Nutrition
Now that we’ve looked at the key ingredients, let’s analyze the overall nutrition you might find in a typical smoothie bowl recipe.
Here is the nutrition profile for a Simple Berry Smoothie Bowl made with:
- 1 cup almond milk
- 1 cup frozen mixed berries
- 1 medium banana
- 2 Tbsp almond butter
- 1/4 cup old fashioned oats
- Toppings: 1⁄4 cup each sliced banana, strawberries, hemp seeds
| Nutrition Facts | Amount |
|---|---|
| Calories | 645 |
| Total Fat | 32 g |
| Saturated Fat | 4 g |
| Sodium | 190 mg |
| Total Carbohydrate | 87 g |
| Dietary Fiber | 12 g |
| Sugars | 36 g |
| Protein | 16 g |
Analysis:
- Relatively high calorie count at 645 calories. Lower calorie smoothie bowls clock in around 300-400 calories.
- Higher fat from the almond butter, but mostly unsaturated fats. Could lower almond butter to 1 Tbsp.
- Fiber content is great thanks to oats, banana, berries, and almond butter.
- Sugar is a bit high at 36g. Could use lower sugar fruits like raspberries or blackberries.
- Decent protein content between Greek yogurt, almond butter, oats, and hemp seeds.
Overall, while not the epitome of health due to the higher calories and sugar, this smoothie bowl provides a hefty dose of nutrition.
Tips for Building a Healthy Smoothie Bowl
Follow these tips to maximize nutrition and minimize excess calories, sugar, and fat in your smoothie bowls:
1. Use a balanced base:
Aim for 2-3 fruits, 2 handfuls greens, a protein source, healthy fat, and fiber for satiety.
2. Control calories & sugar:
Limit calorie-dense ingredients like avocado, nut butter, coconut, oil. Moderate sugar via less fruit, more greens.
3. Load up on superfood toppings:
Look beyond basic granola. Hemp seeds, chia, cacao nibs, bee pollen all provide extra nutrition.
4. Don’t forget protein:
Greek yogurt, protein powder, nuts/seeds boost staying power.
5. Watch portions:
Smoothie bowls can pack 500-1000+ calories. Pay attention to hunger/fullness cues.
6. Make substitutions:
Substitute higher protein, fiber, lower sugar ingredients where possible.
7. Try lower glycemic index fruits:
Berries, stone fruits, apples have less impact on blood sugar than tropical fruits.
8. Avoid added sweeteners:
Skip the honey, maple syrup, etc. Stick to unsweetened almond milk and plain Greek yogurt.
9. Hydrate:
Smoothie bowls can be thick. Drink water after eating to stay hydrated.
Healthy Smoothie Bowl Recipes
Here are some recipes showcasing balanced, nutrition-packed smoothie bowls:
Green Pineapple Power Smoothie Bowl Recipe
Makes 1 serving
Base:
- 1 cup coconut water or almond milk
- 1 cup frozen pineapple
- 1 cup baby spinach
- 1⁄4 avocado
- 1 Tbsp lime juice
- 1 tsp matcha green tea powder (optional)
Toppings:
- 2 Tbsp toasted coconut flakes
- 2 Tbsp granola
- 1⁄4 cup blueberries
- 1 tsp chia seeds
Nutrition: 400 calories, 10g protein, 60g carbs, 18g fat (4g saturated), 10g fiber
PB & J Smoothie Bowl
Makes 1 serving
Base:
- 1 banana
- 1 cup strawberries
- 1⁄2 cup nonfat vanilla Greek yogurt
- 1 Tbsp peanut butter
- 1⁄4 cup old fashioned oats
- 1⁄2 cup unsweetened almond milk
Toppings:
- 2 Tbsp sliced strawberries
- 1 Tbsp peanut butter
- 1 Tbsp granola
Nutrition: 518 calories, 22g protein, 73g carbs, 18g fat (3g saturated), 12g fiber
Cocoa Avocado Smoothie Bowl
Makes 1 serving
Base:
- 1 small banana
- 1⁄2 avocado
- 1 cup spinach
- 1 cup almond milk
- 1 Tbsp cocoa powder
- 1 Tbsp almond butter
Toppings:
- 1 Tbsp mixed seeds
- 1 Tbsp shredded unsweetened coconut
- 1 Tbsp cacao nibs
Nutrition: 540 calories, 16g protein, 45g carbs, 36g fat (7g saturated), 15g fiber
Are Smoothie Bowls Healthy: The Verdict
Smoothie bowls absolutely can be a nutritious addition to your diet when thoughtfully constructed. The ideal smoothie bowl contains a balanced base of fruits, vegetables, protein, healthy fats, and fiber. Control calories and added sugars by avoiding excess amounts of ingredients like avocado, nut butters, and tropical fruit. Load your bowl up with fiber-rich whole food toppings. Overall, smoothie bowls make a satisfying plant-based breakfast or snack when you pay attention to portions and ingredients. Just be mindful of your overall calories for the day, as mega smoothies can harbor nearly a whole day’s worth of food. When in doubt, opt for the drinkable smoothie for a lighter option.