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These 5 Plant-Based Smoothies are simply delicious! With a combination of fruits, veggies, protein, and healthy fats, these smoothies are packed with nutrition. In less than 5 minutes, you can have a cold, smooth, filling, and healthy smoothie that tastes like a treat!
Smoothies are one of the most simple, delicious, and healthy ways to start the day or tide you over until meal time.
When done right, a smoothie is packed with nutritional value in the form of vitamins and nutrients from fresh fruits and veggies, protein, and healthy fats.
However, when done wrong, a smoothie can be a high calorie, high sugar indulgence with very little nutritional value.
How do you avoid the high calorie smoothie trap?
Tip #1: Make your own smoothies at home.
When you go through the drive through and ask for a smoothie, thinking it’s a healthy snack, you are likely loading up on added sugars, and fat which means higher calories. When you make your own smoothies at home you have complete control over what you add.
Tip #2: Use natural sweeteners.
When it comes to smoothies even adding fruit that is high on the glycemic index will increase your overall calories and sugar.
It’s fine to add fruit, since it is a natural sweetener, but try to balance that with other ingredients to make sure you’re getting a well rounded nutritional breakfast or snack.
Tip #3: Portion Control
Be careful when you’re making a smoothie from a recipe. Many smoothie recipes are more than one serving, so you may think the whole smoothie in the blender is meant for one when it’s really meant for two.
Tip #4: Use unsweetened dairy free milks.
When you’re choosing your liquid opt for those that are unsweetened and unflavored. This will reduce the overall sugar. Also avoid adding juice as the liquid to your smoothie as this increases the sugar and calories of a smoothie but a lot!
How to Make Vegan Plant-Based Smoothies – Step by Step
There are 5 basic steps to create your own plant-based smoothie recipes at home. Following these simple steps will help ensure you get a delicious and nutritious smoothie every single time!
Step 1: Choose Your Liquid
Every smoothie must start with a liquid. I almost always choose an unsweetened dairy free milk. My go-to liquid is unsweetened almond milk. Other options include cashew, soy, oat milk, or coconut milk.
If you decide to go with coconut milk, there are two main types. The one that comes in the can, and the one that comes in the refrigerated section with the other dairy-free milks.
The type that comes in a can is higher in fat and calories. I use this type of coconut milk in cooking.
The type that comes in the refrigerated section is lower in fat and calories, and this is the type I would recommend for smoothies. However, if you decide to go with the canned version, you do not need to add additional healthy fats as stated in step 5.
How much liquid do you need for a single serving?
I recommend starting with 1 cup. You can add a bit more if it is too thick. But 1 cup usually does the trick!
Step 2: Add Your Favorite Frozen Fruit
After you add your liquid to your blender, next it’s time to add your frozen fruit. I recommend adding no more than 1 cup of frozen fruit chopped.
Some of my favorite frozen fruits to add are berries including blueberries, strawberries, and raspberries. These fruits are low in sugar and high in antioxidants.
For added creaminess and natural sweetness I like to add either chopped frozen banana, pineapple, or mango. These fruits are higher on the glycemic index, so I tend to choose one of these types of fruits to add to my smoothies.
Step 3: Add Fresh or Frozen Veggies
For added nutritional value, adding fresh or frozen veggies to your smoothie will give it more depth and bulk without increasing the sugar or calories. I like to add leafy greens to my smoothies like spinach, and kale. Other, veggies include carrots, beet greens, collard greens, chard, fennel, dandelion greens, squash, zucchini, sweet potatoes, and beets.
Add 1/2-1 cup of fresh or frozen veggies.
Step 4: Optional: Add a Protein Source
Adding protein to your smoothie ensures you’re getting a well rounded meal. It’s not necessary, but it does add bulk and depth.
If you decide to use plant-based protein powders, look for one that doesn’t have added sugar. I also stay steer clear of stevia. I personally, don’t like the flavor.
Add one scoop of protein powder, or the recommended serving size on the package.
Other protein sources include chia seeds, flax seeds, or nut butters. These also double as healthy fats as mentioned in step 5. I recommend 1-2 tablespoons when adding for both a protein and a fat.
Step 5: Add Some Healthy Fats
Add some healthy fats to your smoothie in the form or chia, flax, or hemp seeds, nuts, or nut butters. I recommend adding 1 tablespoon, if you’ve also added a protein powder.
Other healthy fats include avocado, coconut flakes, or cocoa nibs. A little goes a long way. A quarter of an avocado, or a tablespoon of coconut flakes or cocoa nibs will suffice.
What is the best blender to use to make smoothies?
A high speed blender is the best blender to use when making smoothies. Why? It’s got that high power speed to blend all of the ingredients together completely.
This is especially important when adding veggies. All the tiny pieces of spinach and carrot get completely incorporated. No flecks of green, or chunks of carrots!
There are many different types of high speed blenders at varying price points.
Best High Speed Blender Under $100
The Ninja Professional Countertop Blender is the most affordable at $99. It does not have pre-programmed cycles, and has 4 manual speeds.
It does not have a commercial grade motor, but it gets the job done better than your standard blender. It is dishwasher safe. It has a 1 year warranty.
Best Mid-Level High Speed Blender
The Vitamix Explorian Blender is not their top of the line blender, but it is an excellent choice and will last for years. Depending on the sales and time of year you can get this blender for about $250. Although, prices change from year to year, and month to month.
This is the blender that I use at home. It has some great features! It also has an easy self cleaning method to make clean-up a breeze.
It has 10 speeds so that you can achieve your desired texture. With a 7 year warranty you can feel confident you are purchasing a quality item.
If you’re not a fan of Vitamix, the Blendtec is another excellent high speed blender on the market that’s in the mid-level price range at about $300.
Using a patented blunt blade it delivers an amazingly smooth blends. Also self-cleaning, with with 6 pre-programmed cycles, and 10 manual speeds you will get just the right consistency for the task at hand. It has an 8 year warranty.
Best High-End Blender
At the very top end of blenders is the Vitamix 5200. At around $450 on sale, this blender does it all, and does it well!
Unlike the Explorian version, it has a variable speed option. Also, larger than the other, it can make larger batches of soups, smoothies, and other recipes. The blades create a friction that allow it to bring cold soups to hot in about 6 minutes. With a 7 year warranty, and a self-cleaning feature, it’s a trusty blender you will use for years to come!
5 Plant-Based Smoothies that are Simply Delicious
These plant-based smoothies are healthy, delicious, well-balanced, and simple to make!
How to Keep and Store Plant-Based Smoothies
If you want to make your smoothies in advance, than storing them in the refrigerator or freezer is key! Or maybe you want to make one big batch to save time. Here’s how to store your smoothies and ensure freshness.
Transfer your smoothie to a glass container such as a mason jar with a lid. Fill your smoothie all the way to the top of the jar, and securely fasten the lid.
You don’t want any air in the container as that will oxidize the nutrients. You can also add a touch of lemon juice to your smoothie. This will help prevent the oxidation.
Smoothies will keep in the refrigerator for up to 2 days, however, I recommend enjoying your smoothie within 24 hours.
You can also freeze your plant-based smoothies by transferring them to a freezer safe mason jar. With this option, leave a little room at the top for expansion. When you’re ready to enjoy your smoothie, pull it out of the freezer the night before, and place in the refrigerator. The next morning, it will be ready to enjoy!
Another option is to pour your smoothie into ice cube trays. Leave a little room at the top for expansion.Then when you’re ready to enjoy your smoothie, pop those cubes into your blender, blend until smooth, and enjoy!
One ice cube tray filled is equivalent to about one serving.
Top Tips for Making the Best Plant-Based Smoothies Every Time
- Use unsweetened plant-milk or water as your liquid to reduce calories and sugar.
- Freeze your fruit in advance. When those bananas start to brown, peel, and store them in the freezer in an air tight container to have at the ready.
- Keep some frozen veggies in your freezer just for smoothies.
- Make smoothie bags in advance to save time! Pack your fruit and veggies into a freezer safe baggie, labeled with the type of smoothie, then add your liquid and baggie, and you’re ready to go!
Check out these other plant-based smoothies and drink recipes!
If you’ve tried any of these Plant-Based Smoothies, please rate it and let me know how it turned out. You can also follow me on Facebook, Instagram, and Pinterest for more plant-based family recipes your whole family will enjoy!