Leigh Beisch

Smoothies have become an on-the-go staple for health-conscious eaters, and we have to agree: They're ridiculously easy to make, filled with fruits and veggies, and are ready in seconds. What's not to love, right? But not all smoothies are created equal. In fact, many store-bought smoothies are loaded with excess sugar and calories.

Is it healthy to have a smoothie for breakfast?

Smoothies can make a healthy breakfast if you have a good balance of ingredients and nutrients—including protein, carbs, and healthy fats. Smoothies that heavily rely on veggies over fruit instantly cut down on sugar and increase the fiber content. You also want to avoid adding a lot of fruit juice and sweeteners, like syrups and honey, to limit the sweet stuff. Adding yogurt and protein powder helps make smoothies more filling, so you'll stay satisfied longer. Just be sure to choose varieties that have little to no added sugar and have zero artificial ingredients.



The liquid bases you use in your smoothie also play a big role. Skip fruit juices, which are packed with sugar and lack protein and fat, and go for low-fat milk or an unsweetened, non-dairy milk alternative, like almond, coconut, or cashew. Some non-dairy milks have less protein than cow's milk, but they offer healthy fats to keep you satiated.

Is it healthy to have a smoothie every day?

If you're looking to put your own blender to use and start making smoothies at home, you're already one step ahead with saving yourself money and ensuring you have full control over what goes into your drink. Enjoying a smoothie every day is totally fine if you make sure it has a good balance of nutrients. That said, dietitians say it's actually better to chew and swallow food rather than drinking it for fullness, so it's probably best to limit your intake to one smoothie a day and enjoy proper meals and snacks throughout the day. And if you're aiming to make your smoothie a meal, try to include at least 25 grams of protein; if it's a snack, go for at least 10 grams of protein.



These delicious, healthy smoothies make it easier to eat right with fruit, milk, protein, immune-boosting yogurt, and other nutritious ingredients—and they're great for helping you slim down. Just a note: Some of these recipes contain fruit juice or honey to up the sweetness, but if you're looking to cut added sugar from your diet, you can nix those ingredients.

Some of these recipes are from Smoothies & Juices, the new book from Prevention's Healing Kitchen series. Give these recipes a try, and feel free to tweak and experiment to create your own perfect blend.

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Creamy Kale Smoothie

This smoothie is from the Balanced Gut section of Prevention's Smoothies & Juices. Packed with protein and probiotics, Greek yogurt is a natural gut-health booster. And pineapple contains bromelain, an enzyme that helps break down protein and may help reduce bloating. Together, they make this one a sweet way to be good to your gut.

In a blender, combine 1 cup coarsely chopped kale, 1 1/2 cup frozen pineapple chunks, 1/2 cup plain Greek yogurt, 1/2 cup unsweetened almond milk, and 1 tsp honey. Blend until the mixture is smooth and frothy.

Citrus-Pineapple Smoothie Bowl

Another gut-friendly option from Prevention's Smoothies & Juices! A smoothie bowl is a fun way to switch up your routine. This one features vitamin C–rich citrus fruit and heart-healthy cashews. Greek yogurt provides probiotics for a gut boost.

Put 1/2 cup fat-free Greek yogurt, 1/2 cup frozen pineapple chunks, 1 tsp vanilla extract, 1/2 naval orange, segmented, and 1/2 ruby grapefruit, segmented, in a blender. Blend until the mixture is smooth, and divide between 2 bowls. Top with more orange and grapefruit, plus chia seeds, unsweetened coconut flakes, and chopped cashews.

Caribbean Dream Smoothie

If you’re plagued by a nervous stomach before big events, try sipping this smoothie from Prevention's Smoothie & Juices beforehand. It includes banana, which contains the relaxing mineral magnesium; and the yogurt's probiotics may ease anxiety as well. Plus, pineapple is great for your digestion.

Blend 1/2 cup pineapple chunks, 1/4 cup 2 percent Greek yogurt, 1/4 cup refrigerated unsweetened coconut milk, 1/4 cup orange juice, 1/4 large banana, and a handful of ice cubes until smooth. For best results in easing anxiety, sip it two hours before you need to calm your nerves.

Peaches and Cream Oatmeal Smoothie

No time for a leisurely meal? Try this grab-and-go, probiotic-rich take on morning oatmeal. Whole-grain oats contain prebiotic fiber that promotes gut health.

This recipe from Prevention's Smoothie & Juices makes two smoothies: Blend 1/2 cup whole milk, 1/2 cup Greek yogurt, 1/2 cup rolled oats, 1 cup frozen peaches, 1/2 frozen banana, and 1/2 cup ice until smooth.

Berry-Banana-Oat Smoothie

Another smoothie from Prevention's new smoothie book that includes oats! Oats add body to your smoothies, and the resistant starch this whole grain contains helps you feel fuller longer. Another bonus of resistant starch? It causes less gas than other fibers.

This recipe makes 4 smoothies. In a blender, combine 2 cups frozen strawberries, 1 cup vanilla low-fat yogurt, 1 banana, sliced, 1/2 cup rolled oats, 1/2 cup orange juice, and 1 Tbsp honey. Blend until the mixture is smooth.

Dougal Waters

Milk and Honey Smoothie

Make use of the celery lingering in your produce drawer with this blender juice that combines it with almond milk, cucumber, and grapes for a sip-worthy snack. Celery has anti-inflammatory benefits and helps digestion with both its high water content and its fiber.

This recipe from Prevention's new smoothie book makes two smoothies. In a blender, combine 1 1/2 cups unsweetened almond milk, 1 medium Kirby cucumber (peeled and sliced), 1 cup seedless green grapes, 2 medium stalks celery (peeled and sliced), and 1 Tbsp honey. Blend until the mixture is smooth.

Silky Skin Smoothie

This drink from Prevention's Smoothies and Juices is great for your complexion! Apricots and carrots are rich in the antioxidant beta-carotene, which the body converts into vitamin A. The vitamin can potentially offset skin aging, as well as damage from environmental factors like UV rays and pollution. This smoothie also contains cinnamon, which can improve circulation, helping skin repair itself.

In a blender, combine 1/2 cup ice cubes, 1/2 cup whole milk Greek yogurt, 1/4 cup grated carrot, 1 tsp honey, 1/2 tsp cinnamon, 2 chopped dried apricots, and 1 fresh apricot (pitted and coarsely chopped). Blend until the mixture is smooth.

Westend61 Getty Images

1. Lean, Mean, Green Machine

If you're looking for the perfect post-workout recovery drink, this smoothie is what you need. It's packed with protein from whey powder to replenish the energy you burned during your sweat session. Sweet banana and kiwi provide you with carbs, potassium, and vitamin C, while coconut water helps you rehydrate.

Nutrition (per serving): 304 calories, 22 g protein, 47 g carb (7 g fiber), 5 g fat

Get the recipe for Lean, Mean, Green Machine »

2. Peach Blueberry Smoothie

Arx0nt Getty Images

A healthy smoothie that's also Whole30-approved? Yes, please! This sweet smoothie will have you feeling like it's summertime in the dead of winter with blueberries and peaches. Plus, you'll get your daily dose of greens with nutrient-rich kale. A dash of cinnamon is the perfect touch.

Nutrition (per serving): 170 calories, 8.5 g protein, 26 g carb (7 g fiber), 4 g fat

Get the recipe for Peach Blueberry Smoothie »

David Malosh

3. Pear-Spinach Smoothie

When you're doing everything you can to avoid getting sick, this immune-boosting smoothie blends pear and spinach to provide roughly 25% of your daily vitamin C needs. Plus, probiotic-rich yogurt helps strengthen your gut with good bacteria, and ginger adds anti-inflammatory compounds to ease cold and flu symptoms. You'll feel better heading out for the day with this healthy drink in your system.

Get the recipe for the Pear-Spinach Smoothie »

Philip Ficks

4. Green Ginger Smoothie

Baby spinach and Granny Smith apples combine to create the delicious green color of this smoothie you'll want to make again and again. Hemp seeds are an excellent source of plant protein, and they're also packed with omega-3s, omega-6 fatty acids, fiber, magnesium, and a whole host of other benefits.

Nutrition (per serving): 153 calories, 27 g carbs (4 g fiber), 4 g fat (1 g sat fat), 3 g sugar, 141 mg sodium

Get the recipe for the Green Ginger Smoothie »

PREVENTION

5. Apple Crisp Smoothie

Savor the taste of fall with this delicious smoothie, which features apple cider vinegar, Greek yogurt, rolled oats, pecans, and warming spices, such as cinnamon and nutmeg. This delicious smoothie is also rich in protein and beta-glucan, a type of fiber that improves running endurance.

Get the recipe for the Apple Crisp Smoothie »

Lecic

6. Banana Ginger Smoothie

Soothe digestion, heartburn, nausea, and other tummy troubles with the fresh ginger in this natural remedy smoothie recipe. It also features one banana, 3/4 cup vanilla yogurt, and a tablespoon of honey for a hint of sweetness. Just throw the ingredients into a blender, and voila—a deliciously creamy beverage you'll slurp up ASAP.

Nutrition (per serving): 157 calories, 1 g fat, 0.8 g saturated fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein

Prevention

7. Orange Dream Creamsicle

Need to cool down after a tough workout? Lap up this low-calorie, citrus-infused healthy smoothie recipe. All you need is one navel orange—peeled—a 1/4 cup fat-free, half-and-half milk or fat-free yogurt, two tablespoons frozen orange juice concentrate, 1/4 teaspoon vanilla extract, and a couple of ice cubes. Throw all the ingredients into a blender and process until smooth.

Nutrition (per serving): 160 calories, 3 g protein, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g saturated fat, 60 mg sodium

Women's Health

8. Green Tea, Blueberry, and Banana Smoothie

To prepare this smoothie featuring antioxidant-rich green tea, simply heat three tablespoons of water in a bowl in the microwave until it's steaming hot. Then, add one green tea bag and allow it to brew for three minutes. Remove the tea bag and stir in two teaspoons of honey until it dissolves. Combine 1 1/2 cups frozen blueberries, half of a medium banana, and 3/4 cup calcium-fortified light vanilla soy milk into a blender. Add the tea and process all ingredients until smooth. Pour the smoothie into a tall glass and serve.

Nutrition (per serving): 269 calories, 2.5 g fat, 0.2 g saturated fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein

The Produce Moms

9. Very Berry Breakfast Smoothie

Start your day off with a bang with this fruit-packed breakfast smoothie recipe. Add one cup of frozen, unsweetened raspberries, 3/4 cup chilled unsweetened almond milk, 1/4 cup frozen pitted unsweetened cherries or raspberries, 1 1/2 tablespoon honey, two teaspoons finely grated fresh ginger, one teaspoon ground flaxseed, and two teaspoons fresh lemon juice in a blender. Puree until smooth and pour the mixture into two chilled glasses. And there you have it: one antioxidant-rich breakfast smoothie.

Nutrition (per serving): 112 calories, 1.5 g fat, 0 g saturated fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein

Women's Health

10. World's Best Smoothie

They don't call this smoothie the "world's best" for no reason. It has one cup of nonfat, plain yogurt, a banana, 1/2 cup orange juice, and six frozen strawberries for an antioxidant-rich smoothie that has a balance of protein and fiber. If you're trying to cut back on sugar, consider swapping the orange juice with unsweetened almond milk or another nut milk of your choice.

Nutrition (per serving): 300 calories, 14 g protein, 63 g carb, 5 g fiber, 45 g sugars, 0.5 g fat, 0 g saturated fat, 180 mg sodium

Women's Health

11. Pineapple Passion Smoothie

This decadently thick smoothie recipe will satisfy your cravings for an ice cream cone. It features one cup of low-fat or light vanilla yogurt, six ice cubes, and one cup of pineapple chunks. Place all the ingredients into a blender and pulse as needed, or until the mixture is smooth.

Nutrition (per serving): 283 calories, 3.5 g fat, 2 g saturated fat, 167 mg sodium, 53.5 g carbs, 48 g sugars, 2 g fiber, 13 g protein

Women's Health

12. Strawberry-Kiwi Smoothie

Stay full and fight disease. This high-fiber smoothie recipe becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C. What you'll need: 1 1/4 cup cold apple juice, one ripe banana, one kiwi, five frozen strawberries and 1 1/2 teaspoon honey.

Nutrition (per serving): 87 calories, 0.3 g fat, 0 g saturated fat, 3.5 mg sodium, 22 g carbs, 16.5 g sugars, 1.5 g fiber, 0.5 g protein

Women's Health

13. Banana-Blueberry-Soy Smoothie

Succulent blueberries are bursting with flavor in this healthy smoothie. Simply combine 1 1/4 cups light soy milk with 1/2 cup frozen blueberries, 1/2 frozen banana, and one teaspoon of pure vanilla extract. Blend for about 20 to 30 seconds, or until smooth. You can add up to 1/4 cup more milk if you prefer to have the mixture thinner.

Nutrition (per serving): 125 calories, 1.5 g fat, 0.1 g saturated fat, 60 mg sodium, 25 g carbs, 11 g sugars, 2 g fiber, 3 g protein

Women's Health

14. Tropical Papaya Perfection Smoothie

This coconut-infused breakfast smoothie tastes just as decadent as a milkshake, minus the fat and calories. One sip will immediately transport you to a tropical island. Just cut one papaya into chunks and blend it with one cup of fat-free, plain yogurt, 1/2 cup fresh pineapple chunks, 1/2 cup crushed ice, one teaspoon coconut extract, and one teaspoon ground flaxseed. Process the mixture for about 30 seconds, or until it's smooth and frosty. Yum!

Nutrition (per serving): 299 calories, 1.5 g fat, 0.1 g saturated fat, 149 mg sodium, 64 g carbs, 44 g sugars, 7 g fiber, 13 g protein

Women's Health

15. Just Peachy Smoothie

Fat-free vanilla ice cream makes this protein-packed smoothie sinful yet slimming. Strawberries and peaches give it a natural sweetness, while ginger adds a bit of tang. Blend one cup of 1% milk with two tablespoons of low-fat vanilla yogurt, 1/2 cup frozen peaches, 1/2 cup strawberries, 1/8 teaspoon powdered ginger, two teaspoons whey protein powder, and three ice cubes. If you're not using a high-speed blender, a pro trick is to blend the liquid ingredients together first with the protein powder to make sure it's evenly distributed. Then, add the harder ingredients, like the fruit and ice, at the end. You can also toss in more ice cubes to add volume and texture without calories.

Nutrition (per serving): 150 calories, 2 g fat, 1 g saturated fat, 73 mg sodium, 26.5 g carbs, 24 g sugars, 2 g fiber, 9 g protein

Women's Health

16. Apricot-Mango Madness Smoothie

Fresh lemon juice adds a tangy splash to this sweet, healthy smoothie. Blend together six apricots—peeled, pitted, and chopped—two ripe mangoes, one cup reduced-fat milk or plain, low-fat yogurt, four teaspoons fresh lemon juice, 1/4 teaspoon vanilla extract, eight ice cubes, and lemon peel twists. Voila—a sweet and creamy orange drink you'll crave every day.

Nutrition (per serving): 252 calories, 3.5 g fat, 1.5 g saturated fat, 57 mg sodium, 53 g carbs, 45.5 g sugars, 6 g fiber, 7 g protein

Women's Health

17. Watermelon Wonder Smoothie

Transform a summer fruit favorite into a delightful healthy smoothie. Just remember to buy seedless watermelon or remove the seeds before you blend! To prepare, add two cups of chopped watermelon to a blender with 1/4 cup fat-free milk and two cups ice. Blend for 20 seconds or until you've achieved your desired consistency.

Nutrition (per serving): 56 calories, 0.3 g fat, 0 g saturated fat, 19.5 mg sodium, 13 g carbs, 11 g sugars, 0.5 g fiber, 2 g protein

Women's Health

18. Berry Good Workout Smoothie

Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of . What you'll need: 1 1/2 cups chopped strawberries, 1 cup blueberries, 1/2 cup raspberries, two tablespoons honey, one teaspoon fresh lemon juice, and 1/2 cup ice cubes. Blend all the ingredients until it's smooth.

Nutrition (per serving): 162.5 calories, 1 g fat, 0.1 g saturated fat, 5 mg sodium, 41.5 g carbs, 32 g sugars, 6 g fiber, 2 g protein

Women's Health

19. Sunrise Smoothie

Blend apricot and peach together, and your breakfast smoothie will look like an early-morning sunrise. We can't think of a better way to wake up. Combine one banana, one apricot nectar—chilled—one container of low-fat peach yogurt, one tablespoon of frozen lemonade concentrate, and 1/2 cup chilled club soda in a blender until smooth. Note that this recipe makes four servings, so be sure to share!

Nutrition (per serving): 130 calories, 0.5 g fat, 0.5 g saturated fat, 43.5 mg sodium, 29 g carbs, 16 g sugars, 1.5 g fiber, 2.5 g protein

Women's Health

20. Verry Vanilla Sensation Smoothie

Fat-free vanilla yogurt adds creaminess and protein to this healthy smoothie recipe, while berries infuse a natural sweetness and boost it with antioxidants. Simply add 1/2 cup frozen unsweetened raspberries, 1/2 cup frozen unsweetened strawberries, 3/4 cup unsweetened pineapple juice, and one cup of fat-free vanilla yogurt to a blender and process until smooth.

Nutrition (per serving): 192 calories, 0.5 g fat, 0.1 g saturated fat, 86.5 mg sodium, 41 g carbs, 35 g sugars, 2.5 g fiber, 7 g protein

Women's Health

21. Tutti-Frutti Smoothie

A splash of orange juice infuses citrus into this healthy and refreshing snack. All you need is 1/2 cup mixed frozen berries, 1/2 cup canned crushed pineapple in juice, 1/2 cup plain yogurt, 1/2 cup sliced ripe banana, and 1/2 cup orange juice. Process for about two minutes, or until smooth. If you're trying to cut back on sugar, simply omit the orange juice and canned pineapple and use fresh pineapple. Split this smoothie with a friend, as it makes two servings.

Nutrition (per serving): 140 calories, 2.5 g fat, 1.5 g saturated fat, 30 mg sodium, 29 g carbs, 16 g sugars, 2.5 g fiber, 3.5 g protein

Women's Health

22. LeeAnn's Luscious Smoothie

To eliminate processed sugar, this recipe blogger created a sweet, sugar-free smoothie. Combine one cup skim milk with one cup frozen, unsweetened strawberries, one tablespoon cold-pressed organic flaxseed oil, and one tablespoon sunflower or pumpkin seeds, in a blender and process until smooth.

Nutrition (per serving): 256 calories, 14 g fat, 1.5 g saturated fat, 106 mg sodium, 26 g carbs, 19 g sugars, 3 g fiber, 9 g protein

Women's Health

23. Slim-Down Smoothie

Wonderfully thick and tasty, this healthy smoothie recipe easily substitutes for milkshakes and ice cream. Place one cup frozen berries, 1/2 cup low-fat yogurt, and 1/2 cup orange juice in a blender and pulse for 30 seconds. Blend for 30 seconds, or until smooth.

Nutrition (per serving): 185 calories, 2 g fat, 1 g saturated fat, 90 mg sodium, 35 g carbs, 26 g sugars, 3.5 g fiber, 8 g protein

Women's Health

24. Soy Good Smoothie

Skipping breakfast can leave you starving mid-morning—and reaching for tempting junk food. Instead, sip this on-the-go breakfast smoothie. Combine one cup calcium-fortified vanilla soy milk, 1/2 cup frozen blueberries, 1/2 cup corn flakes cereal, and one frozen banana in a blender for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.

Nutrition (per serving): 350 cals, 3.5 g fat, 0.1 g saturated fat, 192 mg sodium, 74 g carbs, 44 g sugars, 7 g fiber, 9 g protein

Women's Health

25. Mango Madness Smoothie

Take advantage ripe mango's disease-fighting ability with this delicious smoothie recipe. First, combine one can of juice-packed pineapple chunks, one cup fat-free frozen vanilla yogurt, one large mango, and one ripe banana together in a blender. Blend until smooth. Then, gradually add ice—about four cups—until the entire mixture is pureed. The result is a creamy, frosty drink that's perfect for two.

Nutrition (per serving): 251 cals, 0.5 g fat, 0.2 g saturated fat, 68 mg sodium, 60 g carbs, 50 g sugars, 4 g fiber, 6.5 g protein

Kitchen Sanctuary

26. Hot Green Smoothie

This recipe blogger puts a special twist on the classic kale-apple-dates combo by adding an antioxidant-rich cup of green tea, which is also proven to reduce blood pressure. You're left with a creamy, warm drink with just the right amount of sweetness to comfort you on a chilly day. This smoothie is about 250 calories, and you can lower the calorie count even more by using one date instead of two.

Get the recipe from Kitchen Sanctuary »

Peace, Love and Low Carb

27. Peanut Butter and Jelly Smoothie

Here's a smoothie recipe that'll make you nostalgic for the childhood favorite. Mixed berries and peanut butter powder give this smoothie the sweet and salty taste you crave. Plus, the vanilla powder gives you staying power so you won't go hungry an hour after drinking this creamy beverage.

Get the recipe from Peace, Love and Low Carb »

Cook Eat Paleo

28. Pumpkin Coconut Smoothie

With no added sugar, you can feel good about sipping on this rich and creamy smoothie. Plus, it has only five ingredients and takes only five minutes to prepare. What's more, it's compliant with many diets, including gluten-free, Paleo, vegan, and vegetarian. Consider adding a scoop of collagen powder for extra protein.

Get the recipe from Cook Eat Paleo »

Ally's Cooking

29. Detox Green Smoothie with Chia Seeds

If you haven't tried chia seeds yet, here's a great opportunity. These tiny but mighty seeds are packed with omega-3 fatty acids that are great for your heart. They also help you stay fuller longer, thanks to its plant protein power. Combined with spinach, unsweetened almond milk, frozen pineapple, and naturally sweet banana, this tasty mixture is the ultimate breakfast treat.

Get the recipe from Ally's Cooking »

Running With Spoons

30. Caramel Apple Overnight Oatmeal Smoothie

This vegan, gluten-free breakfast smoothie is perfect for cold mornings when you're craving a fall treat. Don't worry: There's no caramel in this delightful recipe. Instead, this blogger subs in dates to add natural sweetness, along with antioxidants, fiber, and minerals. Rolled oats also pack fiber and protein, while apples and cinnamon give that undeniably heartwarming taste. This dreamy mixture sits in the fridge overnight, saving you so much time in the mornings.

Get the recipe from Running With Spoons »

Well Plated

31. Carrot Cake Smoothie

Carrots aren't usually the star ingredient in a breakfast smoothie, but this creamy blend will make you a believer. The carrots pair perfectly with banana slices, diced pineapples, walnuts, cinnamon, and nutmeg, and make this veggie-packed smoothie taste just like a slice of carrot cake.

Get the recipe from Well Plated »

The Produce Moms

32. Cranberry Citrus Smoothie

This heavenly citrus drink provides a burst of vitamin C and refreshing tart flavor from a blend of cranberries and oranges. Frozen bananas and a hint of vanilla extract add balance, with a base of plain Greek yogurt for extra protein and creaminess. Oranges can be substituted for any other type of citrus, so if you prefer tangerines or clementines, feel free to swap those in.

Get the recipe from The Produce Moms »

Stay updated on the latest science-backed health, fitness, and nutrition news by signing up for the Prevention.com newsletter here. For added fun, follow us on Instagram.

Tiffany Ayuda Tiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io