The Ultimate 5-Minute Morning Smoothie
Ever wonder what it takes to make the ultimate breakfast smoothie? You’ve come to the right place! This Ultimate 5-Minute Morning Smoothie recipe contains everything you need to feel energized and fuelled for the day ahead. With healthy ingredients like fruit, vegetables, greek yogurt, and chia seeds, this breakfast smoothie is quick, delicious, and nutritious!
As a dietitian, I love a good smoothie. I like to look at smoothies as a great opportunity to pack lots of nutrition into a single meal or snack that can easily be enjoyed at home, at work or school, or on the go.
But not all smoothies are good smoothies! There’s specific criteria that I like my morning smoothies to meet, in order to make sure that they’re filling, energizing, and still delicious.
How to Make a Healthy Morning Smoothie:
As a Registered Dietitian and nutrition professional, I’m here to tell you that when it come to smoothies, lower calorie does not equal better! If want to treat our smoothies like a meal, then we need to make sure we’re including everything that we would in a chew-able meal, too.
This means that in addition to fruits and/or vegetables, we want to include a solid source of protein, a source of fat, and a source of fibre. I wrote all about this in my post on How to Build a Balanced Breakfast.
This mixture of ingredients combines together to offer a balanced breakfast smoothie that promotes fullness, stable blood sugar levels, and sustained energy. And that’s exactly what I did to create my Ultimate Morning Smoothie recipe.
5-Minute Morning Smoothie Ingredients and Nutrition Benefits:
Here are the ingredients you’ll need to make this healthy morning smoothie and their nutrition benefits:
Frozen banana and raspberries are our sources of fruit that offer various micronutrients like vitamin C, potassium, manganese, vitamin B6 and vitamin K. These fruits are also a good source of fibre, which are important for feeling full, keeping blood sugars balanced, and good digestion.
Frozen cauliflower: Adding half a cup of frozen cauliflower to your breakfast smoothie gives you a serving of vegetables to start your day! Frozen cauliflower is great to add to smoothies because you can’t taste it, it adds a nice creamy texture, and it’s a good source of fibre, potassium, vitamin C, and vitamin B6.
Greek yogurt is our source of protein in this smoothie. If you’re not familiar with the difference between Greek yogurt and regular yogurt, Greek its higher in protein than regular. Offering 17 grams of protein per 3/4 cup serving, it helps to keep you full and satisfied, and helps you recover from your workout if you like to exercise in the mornings. It’s also rich in calcium, phosphorus, vitamin A, and vitamin B12.
Chia seeds are little nutrition powerhouses! They’re a plant-based source of important polyunsaturated fats like omega-3s, protein, calcium, and fibre! Just two tablespoons of chia seeds offers 10 grams of fibre (learn more about the nutrition benefits of chia seeds).
Orange juice and water are the liquids that I use in this Ultimate Morning Smoothie. I use a bit of 100% orange juice for tangy, satisfying flavour and nutrients like vitamin C, folate, and potassium. Then I add water as my remaining liquid to blend.
Is This Breakfast Smoothie High in Protein?
Yes! You can consider this an easy delicious breakfast protein smoothie, offering approximately 23 grams of protein per serving. The protein in this recipe comes mainly from the Greek yogurt, but we also get a little bit from the chia seeds and other ingredients.
Recipe Substitution and Suggestions:
This recipe is naturally gluten-free and vegetarian. To make it vegan, I recommend substituting the Greek yogurt for a non-dairy ‘Greek’ yogurt variety in order to maintain the protein content in the smoothie. Alternatively, you can omit the Greek yogurt and use a plant-based protein powder of your choice.
If you prefer not to use orange juice in your smoothies, you can use another liquid like almond or cashew milk, coconut water, or just plain water.
If you prefer to make your breakfast ahead of time (like the night before), you can prepare your smoothie in the evening, then keep it stored in a sealed container (like a mason jar) in the fridge overnight. It will keep well in the fridge up to 24 hours.
Connect with Hannah Magee, RD!
I hope you love this recipe as much as I do. If you try it, let me know what you think by leaving a rating and a review in the comments below. Oh, and be sure to take a photo and tag me on @hannahmagee_rd so I can re-share on my stories!
The Ultimate 5-Minute Morning Smoothie
- 1/2 medium frozen banana
- 1/2 cup frozen raspberries
- 1/2 cup frozen cauliflower
- 1 tbsp chia seeds, (learn chia seeds' nutrition benefits)
- 3/4 cup plain 2% greek yogurt
- 1/2 cup 100% orange juice, optional
- 1/2 cup water, or more to blend to desired consistency
- Add all smoothie ingredients to a blender and blend until smooth and creamy (approx. 1-2 minutes). Pour and enjoy!