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Drinks Recipes

How to Make a Healthy Smoothie with This Easy Formula

How to Make A Healthy Smoothie

Do you want to know how to make healthy smoothies without needing a recipe?

It’s actually very easy if you know the simple smoothie formula below. Always keep the formula’s three basic ingredients on hand in your kitchen for a quick, healthy smoothie whenever you want!

Easy Healthy Smoothie Formula

To make a healthy smoothie, add the following 3 ingredients into a blender:

You can also add additional flavors and health boosts as desired (typically up to 1-2 tablespoons). You may need to add more liquid when you add boosts. Simply add a small amount of additional liquid until smoothie reaches desired thickness.

See below for a detailed list of possible smoothie ingredients!

Healthy Smoothie Ingredients

Fruit & Vegetable (2 CUPS)

  • Banana
  • Date
  • Fig
  • Cherry
  • Blueberry
  • Raspberry
  • Strawberry
  • Coconut
  • Peach
  • Pear
  • Mango
  • Melon
  • Dragon Fruit
  • Pineapple
  • Apple
  • Peach
  • Avocado
  • Spinach
  • Kale
  • Carrot
  • Celery
  • Beets
  • Pumpkin
  • Cucumber
  • Broccoli

Liquid (1 CUP)

  • Water
  • Tea
  • Coffee
  • Cow’s Milk
  • Nut Milk
  • Seed Milk
  • Oat Milk
  • Coconut Water
  • 100% Fruit Juice

Thickener (1/4-1/2 CUP)

  • Nut butter
  • Seed butter
  • Greek yogurt
  • Cottage cheese
  • Silken tofu
  • Kefir
  • Avocado
  • Hummus
  • Black bean
  • Tahini

Flavor Boosts (no sugar) (as desired)

  • Vanilla extract
  • Cinnamon
  • Stevia
  • Mint
  • Lavender
  • Nutmeg
  • Allspice
  • Turmeric
  • Ginger
  • Clove
  • Lemon
  • Lime
  • Orange

Health Boosts (as desired)

  • Seeds
  • Nuts
  • Oats
  • Quinoa
  • Protein powder
  • Probiotic
  • Fish oil
  • Spirulina
  • Wheat germ
  • Coffee
  • Matcha
  • Maca
  • Cocoa
  • Ashwagandha
  • Any supplement powder

Need healthy meal ideas? Check out my 7 Day Meal Plan – 1200 Calories

Other Tips for Making A Healthy Smoothie

Now that you know the basic formula, here are a few additional tips for optimizing the health benefits of your smoothie.

  • For a filling and energizing smoothie, make smoothies with all three macronutrients: carbohydrate + protein + fat. Your carbohydrate is covered with fruit. Protein sources include nuts, seeds, dairy, tofu, beans, or protein powder. Fat sources include avocado, coconut, fish oil, nuts, seeds, dairy, and beans.
  • For a low carb smoothie, choose frozen vegetables and low sugar fruits like berries. For your liquid, choose water. Since you will be missing sweetness from high sugar fruits like bananas, add a generous helping of vanilla extract and cinnamon. It will give a nice sweet-like flavor.
  • For a high protein smoothie, use milk for your liquid and add protein powder.
  • Use boosts! A smoothie is not just an opportunity to eat a serving of fruit and vegetable. It’s also an opportunity to supplement your diet with something like spirulina, flaxseed, probiotic, wheat germ, fish oil, turmeric, ashwagandha, etc. Depending on the boost and your preference, you will typically add from 1-2 teaspoons up to 1-2 tablespoons of boosts.

Samantha Shuflin is a registered dietitian nutritionist (RDN) in Chicago, IL that helps high-performing professionals thrive through nutrition and wellness, and ensure busy schedules never compromise health goals.



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