Smoothies are a great way to pack nutrients into a delicious, drinkable meal. While fruit is the most common smoothie ingredient, there are many other tasty and nutritious foods you can add to smoothies.
Vegetables
Vegetables make excellent additions to smoothies. They provide vitamins, minerals, fiber and plant compounds like antioxidants. Some healthy veggies to use in smoothies include:
- Spinach – Packed with vitamins A and C, iron and phytonutrients. Blends well in berry or green smoothies.
- Kale – Provides vitamins A, C and K, calcium and antioxidants. Works in green or tropical smoothies.
- Carrots – Rich in vitamin A from beta-carotene, which gives carrots their orange color. They have a mild flavor.
- Beets – Contain nitrates, antioxidants and nutrients like folate and manganese. Provide a boost of vitamin C.
- Sweet potatoes – Provide an array of vitamins, minerals and antioxidants like beta-carotene and vitamin C.
- Broccoli – Loaded with nutrients and antioxidants like vitamins C and K and sulforaphane.
Aim for at least 1-2 cups of veggies in each smoothie. Cooked veggies like roasted sweet potatoes or beets tend to blend more smoothly than raw.
Greek Yogurt
Greek yogurt adds protein, vitamins and minerals to smoothies. It has more protein than regular yogurt, with about 17 grams in one 6-ounce serving. Some nutrients in Greek yogurt include:
- Calcium – Essential for healthy bones, nerves and muscles.
- Phosphorus – Helps strengthen bones and generates energy in cells.
- Potassium – Important for heart health and muscle function.
- Zinc – Supports the immune system and growth.
- Vitamin B12 – Needed for red blood cell formation and brain health.
Choose unsweetened Greek yogurt and limit to about 1/4-1/2 cup per smoothie to avoid adding too much sugar.
Nuts and Nut Butters
Nuts and nut butters add protein, healthy fats and nutrients like vitamin E to smoothies. Good options include:
- Almond butter – Provides protein, magnesium and vitamin E.
- Peanut butter – Rich in protein, potassium, magnesium and folate.
- Cashew butter – Supplies protein and minerals like iron, zinc and selenium.
- Hazelnut butter – Provides vitamin E, calcium, iron and antioxidants.
- Brazil nut butter – Great source of selenium, which supports thyroid and immune function.
Limit to about 1-2 tablespoons of nut butter per smoothie so the consistency doesn’t get too thick.
Chia and Flax Seeds
Chia and flax seeds are nutrient powerhouses that blend easily into smoothies. Benefits include:
- Fiber – Just 1-2 tablespoons provides 5 or more grams of fiber.
- Protein – Each tablespoon contains 3-4 grams of plant-based protein.
- Omega-3 fatty acids – Helpful for brain health. Flax has more omega-3s than chia.
- Minerals like calcium, iron and magnesium.
Chia and flax can thicken smoothies a bit. Grinding them helps them blend in more smoothly.
Oats
Blended oats add nutrients and natural creaminess to smoothies. Benefits of oats include:
- Fiber – Oats contain beta-glucan fiber which supports healthy cholesterol and blood sugar levels.
- B vitamins and iron – Important for energy production and circulation.
- Antioxidants like avenanthramides, which have anti-inflammatory effects in the body.
Use 1/4-1/2 cup oats per smoothie. Grind old-fashioned oats into a flour consistency for the best blendability.
Chia Pudding
Pre-made chia pudding adds protein, healthy fats and thickness to smoothies. Make basic chia pudding by mixing:
- 1/4 cup chia seeds
- 1 cup milk of choice (dairy, nut, oat, etc)
- 1 tsp vanilla extract
- Sweetener if desired
Let sit 15-30 minutes to thicken. Then add 2-4 tablespoons into your smoothie.
Hemp Hearts
Hemp hearts, also known as hemp seeds, offer benefits like:
- Plant-based protein – Have all 9 essential amino acids.
- Omega-3 and omega-6 fatty acids – Support heart and brain health.
- Vitamin E and minerals like magnesium, iron and zinc.
Add 2 tablespoons hemp hearts to add nutrition without impacting taste or texture too much.
Tofu
Silken tofu blended into smoothies adds protein, vitamins and minerals. A 1/2 cup provides around:
- 10 grams protein
- 15% DV calcium
- 10% DV iron
The plain unflavored variety has a mild taste that blends into many smoothie flavors. Drain excess liquid before adding 1/2 cup to your smoothie.
Protein Powder
Whey, plant-based or other types of protein powder can turn smoothies into a muscle-building meal. Benefits include:
- Protein – Typically 15-25 grams per serving.
- Leucine – A key amino acid for building muscle.
- B vitamins, minerals like calcium or iron (depending on the type).
Aim for 1-2 scoops of protein powder per smoothie.
Seeds
In addition to chia and flax, other seeds that blend well into smoothies include:
- Pumpkin seeds – Provide magnesium, zinc and plant protein.
- Sunflower seeds – Rich in vitamin E, selenium and B vitamins.
- Sesame seeds – Supply copper, manganese and healthy fats.
- Poppy seeds – Contain calcium, iron and other minerals.
Add a tablespoon or two for extra nutrition and crunch if you don’t grind them.
Coconut
Coconut blends well into many smoothie recipes. Benefits include:
- Coconut water – Provides electrolytes like potassium and magnesium.
- Coconut milk – Adds healthy fats and creaminess.
- Coconut butter – Provides healthy medium chain triglycerides (MCTs).
- Shredded coconut – Supplies fiber and texture.
Use full-fat coconut products to get the most benefits.
Cacao Powder
Raw cacao powder contains compounds called flavanols that provide benefits like:
- Antioxidants to fight cell damage.
- Anti-inflammatory effects to lower disease risk.
- Improved blood flow and heart health.
Add 1 tablespoon cacao powder per smoothie for an antioxidant boost without dramatically altering the flavor.
Greens Powder
Green powders like wheatgrass, spirulina and moringa provide concentrated nutrition from greens and other superfoods. Benefits may include:
- Antioxidants and anti-inflammatory compounds.
- Chlorophyll to promote detoxification.
- Nutrients like vitamins A, C and K, iron, magnesium and amino acids.
Add 1 teaspoon or according to label instructions. Start with small amounts as the strong flavors can take some getting used to.
Nutritional Yeast
Nutritional yeast provides benefits like:
- B vitamins including riboflavin, niacin, folic acid and vitamin B12.
- Minerals like zinc, selenium and iron.
- Protein – 5 grams in 2 tablespoons.
- Glutamic acid – An umami flavor enhancer.
Use 2-3 tablespoons nutritional yeast per smoothie to add savory, cheesy flavor and nutrients.
Collagen Peptides
Collagen peptides are a nutritional supplement made from collagen protein. Benefits include:
- Amino acids glycine, proline and hydroxyproline to support collagen synthesis in the body.
- Joint support and injury healing.
- Skin, hair and nail health.
Add 1-2 scoops (around 5-10 grams) unflavored collagen peptides per smoothie.
Herbs and Spices
Adding herbs and spices to smoothies provides flavor diversity. Some examples include:
- Cinnamon – Provides antioxidants and anti-inflammatory benefits.
- Ginger – Adds zing plus anti-inflammatory effects to aid digestion.
- Turmeric – Contains the antioxidant curcumin to reduce inflammation.
- Cardamom – Supplies phytonutrients and enhances flavor.
- Cayenne pepper – Provides capsaicin to boost metabolism and reduce inflammation.
Use about 1/4 to 1 teaspoon of ground spices or grated fresh herbs or ginger.
Teas
Brewed teas add flavor diversity and health benefits to smoothies. Examples include:
- Green tea – Provides antioxidants like EGCG that may boost brain function.
- Black tea – Adds caffeine to energize and may lower heart disease risk.
- Hibiscus tea – Contains antioxidants called anthocyanins that give it a tart, cranberry-like taste.
- Rooibos tea – Supplies antioxidants and has an earthy, vanilla-like flavor.
Let teas cool before adding 2-4 ounces brewed tea per smoothie.
Milks
Nondairy milks make great smoothie bases. They blend in smoothly and provide nutrients like:
- Soy milk – Protein, vitamin D, antioxidants like isoflavones.
- Almond milk – Calcium, vitamin E and healthy fats.
- Oat milk – Fiber, vitamins, minerals and antioxidants.
- Hemp milk – Omega-3s, protein, magnesium and iron.
Opt for unsweetened varieties and use 1 cup milk per smoothie.
Avocado
Avocado delivers a creamy texture plus benefits like:
- Healthy monounsaturated fats to reduce inflammation.
- Fiber and antioxidants like lutein and zeaxanthin.
- Potassium to regulate fluid balance and blood pressure.
- Vitamin E, folate and B vitamins.
Use 1/4 to 1/2 a ripe avocado per smoothie.
Dates
Dates add natural sweetness, fiber and other nutrients to smoothies. Benefits include:
- Fiber to promote fullness and digestion.
- Potassium to maintain electrolyte and fluid balance.
- Magnesium, B vitamins and antioxidants.
- Carbs to fuel your body and brain.
Add 1-4 pitted dates per smoothie depending on desired sweetness.
Frozen Desserts
Small amounts of frozen treats can make smoothies more dessert-like. Options include:
- Frozen yogurt – Provides protein, calcium, probiotics.
- Frozen bananas – Use ripe spotted bananas. Sweeten smoothies without extra sugar.
- Ice cream – Choose low-sugar varieties or make your own. Adds creaminess.
- Sherbet – Provides sweetness with less fat than ice cream.
Limit to 2-4 ounces frozen dessert per smoothie.
Cocoa or Carob Powder
These powders add rich chocolatey flavor and nutrients like:
- Cocoa – Flavanols and antioxidants that support heart health.
- Carob – Calcium, protein and B vitamins.
Add 1-2 tablespoons per smoothie and adjust to taste preference.
Nutritional Extras
Other smoothie mix-ins that boost nutrition include:
- Protein powders – Whey, plant, egg white, collagen peptides.
- Probiotics – For gut and immune health.
- Schisandra powder – Adaptogen herb to help manage stress.
- Maca powder – For energy, hormone balance and immune health.
- Moringa powder – Nutrient-dense green powder.
- Matcha – Green tea powder with antioxidant EGCG.
- Spirulina – Nutrient-dense blue-green algae.
- Chlorella – Green algae high in protein, iron, vitamins.
- Bee pollen – Provides a variety of vitamins, minerals and antioxidants.
Follow label instructions for serving sizes. Start with small amounts to assess taste and texture preferences.
Conclusion
Smoothies made with fruits and veggies make a healthy, nutritious meal or snack. However, there are many additional ingredients you can add to smoothies to expand the flavors and nutritional value.
Foods like greens, healthy fats, nut butters, seeds, herbs and teas can all blend into smoothies seamlessly while providing a range of vitamins, minerals, antioxidants and plant compounds.
You can also use smoothies to sneak in supplements like collagen, probiotics, adaptogens and nutrient-dense powders to enhance the nutritional quality.
Get creative with combinations and aim for smoothies with a mix of protein, fat and fiber from whole foods to keep you full and energized. With endless ingredient options, you can make a different healthy, delicious smoothie every day of the week.
