Spruce Up Your Smoothies with These Nutritious Add-Ins

by Nate Widom

It’s no secret that smoothies and protein shakes are packed with nutrients. Whether you’re a long-time smoothie drinker or not, there are many ingredients you can sneak in to enhance their nutritional value and taste. Some are ones you may not have thought of! We blended some ideas for you, so let’s dive in.

Seeds, Oats, & Grains to Boost Fiber and Protein

If you want a fiber boost, consider incorporating ground seeds or oats. They mostly won’t change the taste of your drink but may slightly alter the texture. Just a tablespoon will provide a healthy dose of fiber and a touch of protein.

	Serving	Calories	Fiber	Protein
Chia Seeds	1 tbsp.	60	4g	2g
Flax Seeds	1 tbsp.	55	2.8g	2g
Hemp Seeds	1 tbsp.	55	<0.5g	3g
Oats	1 tbsp.	20	0.5g	<1g
Pumpkin Seeds	1 tbsp.	20	0.7g	<1g
Wheat Germ	1 tbsp.	25	1g	2g

Each these options will also provide a little bit of iron, potassium, or calcium*

Dairy Options to Add Protein and Thicken Texture

Including these dairy products will thicken your drink and offer plenty of protein!

	Serving	Calories	Fiber	Protein
Plain Greek Yogurt	6 oz.	100	0g	17g
Plain Kefir	6 fl. oz.	85	0g	8.5g
Cottage Cheese	0.5 cup	110	0g	12g

Greek yogurt, kefir, and cottage cheese provide plenty of calcium and potassium.*

Got Milk?

If you don’t already include milk in your drinks, it’s a good idea if you can tolerate it. Milk may bring it close in taste to a milkshake. Who doesn’t want that?! One cup will provide about 8 grams of protein and generous amounts of vitamin D and calcium. However, different types of milk will have different fat levels. Skim milk will have almost no fat, and whole milk will have much more.

Try soy, almond, or oat milk if you’d prefer a non-dairy option.

Vegetables to Sneak in Some Nutrients

It’s a good idea to sneak some greens into your drinks that may not otherwise be as veggie-heavy. Depending on how much you add, many won’t alter the taste much.

	Serving	Calories	Fiber	Protein
Spinach	0.5 cup	20	2.2g	2.7g
Kale	0.5 cup	20	1.3g	1.3g
Sweet Potatoes	0.5 cup	90	3.3g	2g
Beets	0.5 cup	38	1.7g	1.5g
Carrots	5 Baby Carrots	20	1.5g	0.3g
Cucumber	4 slices	5	0.1	0.2g

Beets and kale will provide some iron & potassium!*
Half a cup of spinach will provide 9% of the DV for calcium & potassium and 18% for iron.*
Half a cup of sweet potatoes will provide 10% of your DV for potassium.*

Fruits, Veggies, and More to Make Your Drink Creamier

Bananas are frequently added to drinks as a healthy addition that adds a bit of delectable creaminess. However, other options can also do the job.

	Serving	Calories	Fiber	Protein
Avocado	0.5 cup	160	6.5g	2g
Olive Oil	1 tbsp.	120	0g	0g
Frozen Cauliflower	0.5 cup	15	1.5g	1g
Pumpkin	0.5 cup	25	1.7g	1g
Canned Chickpeas	0.5 cup	115	5g	6g

Pumpkin and canned chickpeas will provide some iron, calcium, and potassium.*
Avocado and olive oil will provide 10g of healthy monounsaturated fat, and 1-2g of polyunsaturated fat. Avocado will also have 10% of the DV for potassium.*

Powdered Superfoods for a Nutrition Boost

Need even more nutrition? Try these superfoods below!

Spirulina is an algae that’s known for its antioxidants and nutrients like thiamin, riboflavin, and niacin.² Plus, a tablespoon has 11% of the DV for iron.

Maca is a cruciferous plant natural to the Andean plateaus. It’s also used heavily in traditional medicine and used to treat infertility.⁶

Goji berries are native to Asia. In addition to being used in traditional medicine, they’re credited for antioxidants, slowing signs of aging, and strengthening the liver, lungs, and kidneys.⁸ The powder form also provides over 113% the value of vitamin A, and 7% for vitamin C per teaspoon.

Lucuma powder comes from the fruit of the South American Pouteria lucuma tree. It’s known for antioxidants, use in traditional medicine, and as a natural sweetener.⁷

Acai powder comes from berries in Central and South America, which are known for their antioxidants.⁵ A tablespoon will provide 7% of the daily value for vitamin A.

Ashwagandha is derived from shrub in Asia and Africa.⁴ In traditional medicine, it’s used to manage stress. A tablespoon will give you trace amounts of fiber, protein, and calcium.

Baobabs are trees found in Africa, the Middle East, and Australia.⁵ A tablespoon of the powder derived from the tree’s fruit can provide 2-3% of the DV for iron, potassium, and calcium.

Amla, or Indian Gooseberry, is a popular berry grown in India.³ A teaspoon will have about 47% of the DV for vitamin C.

	Serving	Calories	Fiber	Protein
Spirulina	1 tbsp.	20	0.3g	4g
Amla Powder	1 tsp.	15	1.3g	0g
Ashwagandha	1 tbsp.	5	0.4g	0.1g
Acai Powder	1 tsp.	20	1g	0.5g
Baobab Powder	1 tbsp.	20	4g	0.5g
Maca Powder	1 tsp.	20	0.3g	0.4g
Lucuma Powder	1 tsp.	20	2g	0g
Goji Powder	1 tsp.	15	0.7g	0g

Flavors, Spice, and Other Things Nice^*

If your drinks need some flavor, try adding the ingredients below.

Cinnamon can compliment a sweet smoothie or shake without adding excess sugar or fat. And at 6 calories per tsp., you’ll also get almost one and a half grams of fiber, 5% of your daily value.

Also at 6 calories per tsp., cayenne pepper will spice up your beverage and provide 2% of the daily value for fiber.

At 9 calories a teaspoon, turmeric will add about 2% of your daily value for fiber and 9% of iron to your drink.

Seeking a chocolatey taste? One tablespoon of cocoa powder will give you 10% of your daily value for iron.

Need a boost of caffeine? Matcha comes from green tea leaves. A half teaspoon will provide caffeine and a gram of fiber.¹

*nutritional data from nutritionix.com unless otherwise stated

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