I love starting my day with a breakfast smoothie. Unfortunately, all breakfast smoothies are not equal. There’s nothing worse than having too many carbs at breakfast (even nutrient-dense carbs like fruits) and ending up with an energy crash and hunger an hour after eating.
I place a strong emphasis on crafting a breakfast smoothie that has a portion of carbohydrate, protein, and fat for a well-balanced drink that’s light yet filling- without slowing down digestion. A well-designed breakfast smoothie will start you off for a day filled with energy, focus, and ease.
Here’s where my favorite breakfast smoothie comes in. Not only is it tasty, but it’s packed with fiber and protein to keep you sustained all morning long.
I am all about a satisfying morning routine filled with practical, sustainable elements of self-care. Sometimes, one of the most thoughtful ways to start your day is by eliminating spending too much time in the kitchen if your day is off to a lively start. That’s where a breakfast smoothie shines!
You may be wondering if it’s okay to drink just a breakfast smoothie to start your day?
The clients I work with regularly question if it’s too many carbs.
That’s your choice. Do you enjoy smoothies? Check-in with your mood, energy levels, digestion, and focus after starting your day with smoothies. I’ve had some terrible smoothies in my life- some that cause a sugar crash and others that are so bland, you’d think I’d had enough for a lifetime.
For me, a breakfast smoothie that has carbs, protein, and fat leads to hours of energy and focus afterward. I love them!
I enjoy simple recipes that are tasty and doable in the midst of a full workweek. Smoothies fit these criteria, so I’ve experimented with a lot of recipes over the years.
Here’s a combination of ingredients in a breakfast smoothie that wins every time:
Bananas are loaded with potassium and flavor, offering nutrient-dense deliciousness to a breakfast smoothie. I don’t worry about purchasing organic bananas because they’re not on the Dirty Dozen list. Frozen bananas work best and decrease the number of ice cubes you need to create an excellent smoothie consistency while boosting flavor- see my tip below.
Oats boost the fiber amount, while also contributing to the nutritional profile. Adding oats in creates a thicker texture.
Protein helps us feel energized, strong, satisfied, nourished, and grounded. It supplies amino acid building blocks for the nervous system that keeps us active, alert, and moving.
Adding chia seeds to your smoothie will give you a boost of omega-3 fatty acids.
Dates are an excellent natural sweetener high in antioxidants- be sure to remove the pit (if not already pitted) before popping into the blender.
Almond butter enhances the richness and adds a portion of healthy fats to the smoothie.
Cinnamon adds a burst of spice that adds warmth, natural sweetness, and depth of flavor to your smoothie. It can be more challenging for me to drink smoothies in the winter because I gravitate to warming foods that time of year, but the addition of cinnamon brings that coziness and warmth I need in the winter especially.
I don’t tolerate cow’s milk protein, so I always use dairy-free milk options, with unsweetened almond milk as my go-to. However, cow’s milk works great if your body tolerates it. Use what dairy/non-dairy option that works best for you. Some alternatives you could try include rice milk, oat milk, and hemp milk. You won’t miss the sugar, so choose the unsweetened variety to reduce the sugar content.
I usually add about a half of a cup for that perfect “milkshake” like consistency. You won’t need to rely on as much ice if you use a frozen banana.
I love adding a cup of frozen or fresh baby spinach to smoothies. You won’t notice the taste, and you get in a portion of green veggies so easily- boosting your micronutrient intake.
If you find the recipe satisfying without adding almonds, that’s great. For me, I always feel more satisfied and sustained if I chew my food. It may seem silly at first thought, but digestion begins in our mouths. We have enzymes in our saliva that start the digestion process. Furthermore, the act of chewing sends a powerful message to our bodies and contributes to the cephalic phase digestive response (CPDR).
CDPR is mediated by a variety of sensory stimuli including the sight, smell, and taste of food, which results in acid secretion in the stomach. I find if I drink my smoothie too quickly, I am not satisfied. By adding some slivered or chopped almonds to my smoothie, I chew it as I drink it, which aids in this process and my overall satisfaction and mindful enjoyment of the meal.
A Couple Tips to Make a Perfect Breakfast Smoothie:
- Add liquids to the blender first.
The blades can move easily in the blender by adding the liquids first, which is essential for a perfectly creamy smoothie.
- Use frozen bananas.
Using frozen bananas lends an extra creaminess to the smoothie and decreases the amount of ice needed, avoiding a watered-down taste. I also love never wasting bananas because I peel, chop and freeze extra-ripe bananas and toss them into a bag in the freezer.
A tasty and energizing creamy smoothie to start your day feeling your best!
1 serving of protein powder of choice
1/2 frozen banana
1 tbsp rolled oats
1 tbsp chia seeds
1 tbsp almond butter
1 Medjool date
1 tsp cinnamon
1 cup of almond milk or milk of choice
1 cup of spinach (optional)
1/2 cup ice
1/2 cup of water, more if needed for blending to desired consistency
1 tbsp almonds, slivered or chopped
Place milk, water, and spinach in the blender first, followed by the rest of the ingredients, with the frozen banana and ice cubes on top. This order helps all the ingredients blend smoothly.
Blend all ingredients in a high-powered blender until smooth- about 60-90 seconds.
I hope you love this recipe as much as I do. Check-in during the meal and a couple of hours later to be sure this breakfast option starts you off with a good amount of energy, satisfaction, and overall feeling of nourishment. With a bit of experimentation, you can find a variation you love for a breakfast smoothie. Varying one ingredient gives you a whole new smoothie on your roster!
Let me know what you think of the smoothie! Follow me on Instagram and send me a DM. I’d love to hear from you!
Looking for another great recipe to start your day? Give this applesauce a try!
To your health!