Whether you’re looking to cool off in the summer, have a nutritious sweet treat, or a balanced on-the-go breakfast, a plant-based smoothie recipe is the perfect solution. This plant-based smoothie recipe guide can help you get a balanced smoothie each time but won’t have you feeling bored of the same old flavors.
To create a balanced plant-based smoothie recipe there are three main questions to consider.
- Does it have the protein to support my goals?
- Does it have fiber and healthy fats to keep me full?
- Do the ingredients support my calorie and nutrient goal?
1. Does it have the protein to support my goals?
Protein has several important functions for movement, immune system, digestion, fluid balance, and more [1]. Not only that, it also helps with keeping us full and slows down digestion to help with balanced energy levels [1].
One of the biggest mistakes I see people make when trying to make a balanced smoothie is forgetting about the protein, especially on a plant-based diet.
2. Does it have fiber and healthy fats to keep me full?
Whether your plant-based smoothie recipes are for a breakfast or snack, it is important to make sure it has enough fiber and healthy fats to keep you satiated until your next meal or snack.
Fiber and healthy fat sources can help to slow down digestion to support your satiety till the next meal.
Fiber in a plant-based smoothie can come from several sources, including fat sources, plant-based protein powders, certain types of fruit, and vegetables.
Our fat sources are mainly going to come from our healthy fat sources, plant-based milks, and protein sources.
For more on how much fiber you need per day, high fiber foods, and good and great sources of fiber, check out:
- Blog: High Fiber Foods
- Freebie: Fiber Source Food List
3. Do the ingredients support my calorie and nutrient goal?
In a smoothie, you have the ability pack a lot of nutrients but also a lot of calories in a easy to drink beverage.
More nutrients with less calories:
If you looking for lower calorie nutrient dense options, consider adding more “nutrient boosting ingredients” AKA vegetables. These options can pack on more fiber, vitamins, and minerals without adding a significant amount of calories to your plant-based smoothie recipe.
More calories and nutrients:
If you’re looking for more calories to support your needs as a meal replacement or supplemental way to help stabilize an increase of weight, adding more healthy fats and fruits can help.
Other easy swaps for higher or lower calories:
Additionally, checking the calories of your base to ensure you are using a lower or higher calorie option depending on your goal. For example using Soymilk which can have around 100 calories per cup vs unsweetened almond milk which has a around 30 calories per cup is an easy swap [2,3].
Build Your Plant-based Smoothie Recipe
Choose one or more of each component below and add to a high powered blender. Blend until smooth.
Note: Volume measurements are suggested but may need to be adjusted depending on fresh vs frozen fruit/vegetables, protein powders, blender power, and more. Measurements can also be adjusted to meet goals as noted in the above section.
1. Choose Your Base
1 Cup Liquid:
- Almond beverage
- Soymilk
- Rice beverage
- Plant-based protein drink- premixed protein drinks would be for both your “Base” and “Protein” components
- Water
2. Add Protein
1 Serving
- Plant-based protein powder
- Silken tofu
- Dairy-free yogurt alternative- 3 High Protein Plant Based Yogurt Alternatives [Dietitian Tested]
3. Pick Your Fruit or Carbs
1 Cup Frozen or Fresh Fruit:
- Apple
- Banana
- Blackberries
- Blueberries
- Cherries
- Kiwi
- Mango
- Orange
- Pineapple
- Raspberries
- Strawberries
Carbs:
1/4 Cup
- Quick oats
- Cooked sweet potato
4. Healthy fats
1 Tablespoon*
- Peanut butter
- Nut butter
- Chia seeds
- Flax seeds
- Avocado (*Exception: 1/4 avocado)
- Neutral oil (*Exception: 1 teaspoon)
5. Nutrient Boosts
1/2 to 1 Cup
- Spinach
- Zucchini
- Shredded carrot
- Cucumber
- Pumpkin puree
6. Flavor Enhancers
Optional low Calorie Flavors:
- Mint
- Vanilla extract
- Cocoa powder
- Ginger
- Cinnamon
- Cardamom
- Lemon or lime juice
- Citrus Zest, Lemon, lime or orange
Tips:
- Save time cleaning that blender. Add soap and water and run on high to reduce the scrubbing later.
- Pre-portion your ingredients, except the liquid, in freezer bags and freeze to save you time.
- If using fresh fruit, add some ice to chill it down.
- Add frozen fruit and less liquid, and now you have a smoothie bowl.
Take Away
Incorporating plant-based smoothies into your daily routine doesn’t have to be complicated or boring. With this guide, you now have the tools to create simple, nutritious, and delicious smoothies that offer variety, convenience, and essential nutrients.
Whether you’re making a on-the-go meal, a midday snack, or a post-workout recover drink, you can customize your plant-based smoothie recipe to your needs. Experiment with different fruits, nutrient boosts, and flavor enhancers, and enjoy the endless possibilities plant-based smoothies!
Pingback: 15 Common Mistakes When Starting a Plant-Based Diet - Fig Lane Nutrition