Smoothies make for a delicious and nutritious breakfast or snack. However, sometimes a smoothie on its own may not keep you full and satisfied until your next meal. The key is to include ingredients that will give your smoothie more substance, fiber, protein, and healthy fats to help fill you up. With the right combinations of ingredients, smoothies can become a meal replacement that will keep you fueled for hours.
Fiber
Fiber is essential for keeping you feeling full. It moves slowly through the digestive tract undigested, helping to regulate digestion and prevent blood sugar spikes. Getting enough fiber can also lower cholesterol levels and promote heart health. Here are some great high-fiber options to add to smoothies:
| Ingredient | Fiber per Serving |
| Chia seeds | 10 grams |
| Flaxseeds | 8 grams |
| Hemp seeds | 3 grams |
| Oats | 4 grams (1/2 cup) |
| Pears | 5.5 grams (1 medium) |
| Raspberries | 8 grams (1 cup) |
| Blackberries | 7.6 grams (1 cup) |
| Figs | 5 grams (3 figs) |
| Prunes | 3 grams (4 prunes) |
Aim for at least 5 grams of fiber per smoothie. Chia seeds, flaxseeds, and raspberries are excellent sources to incorporate.
Protein
Protein is essential for curbing hunger by slowing digestion and stabilizing blood sugar. Getting enough protein keeps you feeling fuller longer after finishing your smoothie. Great protein options include:
| Ingredient | Protein per Serving |
| Greek yogurt | 17 grams (6 oz) |
| Cottage cheese | 13 grams (1/2 cup) |
| Milk | 8 grams (1 cup) |
| Hemp seeds | 10 grams (3 Tbsp) |
| Chia seeds | 4 grams (1 Tbsp) |
| Almond butter | 8 grams (2 Tbsp) |
| Protein powder | 15-25 grams (1 scoop) |
Aim for at least 15-20 grams of protein. Greek yogurt, cottage cheese, and protein powders are excellent smoothie boosters.
Healthy Fats
Don’t be afraid to add healthy fats to your smoothies. They help you absorb fat-soluble vitamins, provide essential fatty acids, and keep you feeling satiated. Great options include:
| Ingredient | Fat per Serving |
| Avocado | 15 grams (1/4 medium) |
| Nut butter | 16 grams (2 Tbsp) |
| Chia seeds | 5 grams (1 Tbsp) |
| Flaxseeds | 3 grams (1 Tbsp) |
| Coconut oil | 14 grams (1 Tbsp) |
| Full-fat coconut milk | 5 grams (1/4 cup) |
Aim for at least 5 grams of healthy fats. Nut butters, avocado, coconut oil, and chia seeds are great options.
Thick Fruits and Vegetables
Using thicker fruits and vegetables adds volume and texture to smoothies. Their fiber keeps you satiated. Some great options include:
– Bananas – 4 grams fiber per banana
– Mangoes – 3 grams fiber per cup diced
– Pineapple – 2.3 grams fiber per cup
– Beets – 3.8 grams fiber per cooked cup
– Carrots – 3 grams fiber per large carrot
– Sweet potatoes – 3 grams fiber per half cup
– Winter squashes – 2.5 grams fiber per cup
– Apples – 4 grams fiber per apple
Aim for at least 2-3 cups of fruits/veggies in each smoothie. Bananas, mangoes, and apples blend well. Roast vegetables first for smooth texture.
Seeds
Seeds add healthy fats, fiber, and protein. Great options include:
| Seed | Nutrients |
| Chia seeds | 5 grams protein, 10 grams fiber, 5 grams fat per ounce |
| Flaxseeds | 3 grams protein, 8 grams fiber, 3 grams fat per tablespoon |
| Hemp seeds | 10 grams protein, 3 grams fiber, 12 grams fat per 3 tablespoons |
| Pumpkin seeds | 5 grams protein, 1 gram fiber, 5 grams fat per ounce |
Aim for 1-3 tablespoons of seeds per smoothie. Chia, flax, and hemp are great boosters.
Oats
Oats give smoothies a thicker, creamier texture while packing in 4 grams of fiber per 1/2 cup. Use old fashioned oats, overnight oats, or quick oats. For smoother texture, blend soaked oats or oat flour.
Nut Butters
Nut butters add protein, fiber, and healthy fats. Aim for 1-2 tablespoons per smoothie. Almond, peanut, cashew, and sunflower seed butter work well.
Greek Yogurt
Greek yogurt adds creaminess, protein, calcium, probiotics, and satiating effects. Use 2-4 ounces per smoothie. Avoid fat-free yogurt. Full-fat, low-fat, or nonfat Greek yogurt work best.
Cottage Cheese
Cottage cheese packs 13 grams of filling protein per 1/2 cup. Blend in 1/4-1/2 cup per smoothie. Use low-fat or regular, not fat free.
Protein Powder
Whey and plant protein powders allow you to customize the perfect protein content. Add 1-2 scoops per smoothie.
Tips for Adding Filler Ingredients
– Play around with combinations. Chia + Greek yogurt + oats make a filling trio.
– Avoid too much filler or you’ll impact texture. Oats and nut butter can thicken quickly.
– Rotate ingredients to maximize nutrients and prevent boredom.
– Store pre-portioned smoothie boosters in the freezer like flaxseed, nut butter, bananas.
– Blend leafy greens like spinach to pack in vitamins without altering taste.
– Sweeten smartly with honey, maple syrup, dates, or banana instead of refined sugar.
Smoothie Recipes
Here are 5 filler-filled smoothie recipes to try:
Green Banana Protein Smoothie
– 1 banana
– 1 cup spinach
– 1 cup milk of choice
– 2 tablespoons peanut butter
– 1 scoop vanilla protein powder
– 1 tablespoon chia seeds
– 1 tablespoon flaxseeds
– Ice cubes as needed
Pumpkin Pie Smoothie
– 1/2 cup canned pumpkin
– 1/2 ripe banana
– 1/2 cup Greek yogurt
– 1/4 cup milk of choice
– 1/4 cup old fashioned oats
– 1 tablespoon maple syrup
– 1/2 teaspoon pumpkin pie spice
– 1 tablespoon nut butter
– Ice cubes as needed
Carrot Cake Smoothie
– 1 carrot, peeled and chopped
– 1 banana
– 1/2 cup plain Greek yogurt
– 1/4 cup cottage cheese
– 2 tablespoons peanut butter
– 1/2 teaspoon cinnamon
– 1/4 teaspoon nutmeg
– 1 tablespoon honey or maple syrup
– Ice cubes as needed
Banana Avocado Smoothie
– 1 ripe banana
– 1/4 avocado
– 1 cup almond milk
– 2 tablespoons almond butter
– 1 tablespoon chia seeds
– 1 tablespoon cocoa powder
– 1 teaspoon vanilla
– Ice cubes as needed
Mixed Berry Protein Smoothie
– 1 cup mixed berries
– 1 small banana
– 1 cup Greek yogurt
– 2 tablespoons peanut butter
– 1-2 scoops protein powder of choice
– 1 tablespoon ground flaxseed
– 1 tablespoon hemp seeds
– Ice cubes as needed
Conclusion
Smoothies make for quick, nutritious breakfasts and snacks, but can fall short when it comes to keeping you full. By packing them with fiber, protein, healthy fats, and thick fruits/veggies, you can create filling smoothies that provide lasting energy. Chia seeds, Greek yogurt, nut butters, and banana are excellent smoothie fillers to try. Get creative with combinations and ingredients to craft satiating, delicious smoothies tailored to your needs and taste preferences. Just be sure to include sources of fiber, protein, plant-based fats, and volume in each blend.
