How to Make a Healthy Smoothie  at Home

low sugar, nutritious & delicious

Are Smoothies Healthy?

A smoothie is healthy if it is well-balanced in macronutrients (protein, carbohydrates & healthy fats), and not loaded with added sugar.

A well-balanced smoothie will leave you feeling full for several hours, balance your blood sugar so you don't "crash" after drinking it, and set you up for a healthy day of eating.

Making a Healthy Smoothie

1. Choose a fruit & veggie. Stick with 1/2 cup or less of fruit, and a handful of veggies. Berries, pineapple, or apples, spinach, kale, or cucumber are all great choices.

2. Pick your protein  If possible, choose a sprouted vegetarian, grass-fed whey or collagen protein powder. Add a serving size, which is typically 2 scoops, or about 20 grams.

3. Add a healthy fat Nut butters, MCT oil, coconut oil or whole unsalted nuts are all wonderfully nutritious fats to add flavor & creaminess to your smoothie. Stick to about  1 tbsp per serving.

4. Add in super boosts. Add in flavor or extra vitamins and minerals, by tossing in add-ins like hemp hearts, chia seeds, turmeric, cacao nibs, maca or matcha powder. Pick one and add in apx 1-2 tsp.

5. Choose your liquid Add in 1 cup of nut milk or coconut water. Avoid fruit juices, as they add in fructose that can spike your blood sugar. Adjust quantity for desired consistency. 

Add ice if you'd like a cold and thicker smoothie. About a handful should do! 

Your smoothie may not come out as bright and vibrant as you're used to at smoothie shops, and that's okay! Because we've limited the amount of fruit and added in extra greens, the color may be muted. 

For additional healthy smoothie tips, ingredient ideas and 9 delicious recipes, head over to