High Fiber Smoothie

Name: High Fiber Smoothie Recipe
Prep time: 5 min
Total time: 5 min
Ingredients: 1 cup frozen blueberries; 1 large overripe banana (fresh or frozen); 1 cup fresh spinach; 2/3 cup 1% milk; 1/3 cup plain Greek yogurt; 1-2 tablespoons honey or maple syrup; 1 tablespoons ground flax seed

By: Jodi / Updated on: December 1, 2022 / 34 Comments

High Fiber Smoothie Recipe

A high fiber smoothie that is packed with superfoods. A simple and delicious smoothie that the whole family will love.

Total Time 5 minutes

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High Fiber Smoothie Recipes: With blueberries, spinach, and banana, this Superfood Smoothie is a nutrient powerhouse that is a simple and delicious way to get a high fiber meal into your families diet.

This six ingredient fiber shake is so good, no one will know it’s packed with fiber, fresh fruit, and veggies. The best part is that it takes less than 5 minutes to prepare making breakfast quick and easy for those busy mornings.

blueberry smoothie with frozen blueberries on top

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Did you know that 50% of children do not get adequate fiber in their diets?

What are fiber benefits?

Helps maintain bowel health
Lowers cholesterol levels
Helps control blood sugar levels
Aids in achieving a healthy weight

A high fiber blueberry spinach smoothie in a clear serving glass with a hand picking it up.

An easy way to get more fiber into your diet is with berry smoothies. The following recipe is a delicious fiber-filled breakfast choice.

Check out how simple this high fiber blueberry smoothie is to make at home!

Start by adding frozen or fresh blueberries to your blender. Swap out strawberries, peaches, or an extra banana if desired.

Pro Tip: Using frozen fruit in smoothies helps with texture and taste because you don’t need to add ice.

Add 1 frozen banana to the blender.

Pro Tip: When you have bananas turning brown on your counter, don’t throw them out. Peel them and put them in a ziplock bag. Overripe bananas have the perfect sweetness for smoothies and baked goods!

A top down view into a blender with frozen blueberries and a frozen banana. — This was a frozen banana that was in the peel. To peel, run under really hot water until it’s just soft enough to remove the peel.

Add spinach to the blender with blueberries and banana. You can use fresh or frozen spinach.

Pro Tip: When you have spinach that needs to be used in your fridge, add it to individual-sized ziplock bags, squeeze the air out, and freeze. Frozen spinach works great in smoothies.

The key to adding greens to smoothies is to use a high-speed blender. It really helps get all those greens chopped.

I love my Ninja Blender (you can find it here) because it was a fraction of the cost of a Vitamix, and it works just as well for my needs. When I make my favorite brownie recipe, the Ninja melts the chocolate chips perfectly.

A front view of a blender with blueberries, spinach, and milk being added.

Add milk. You can use any kind of milk including:

skim, 1%, or 2%
almond milk or another nut milk
soy milk
rice milk
coconut milk

You can also try coconut water or fruit juice.

Add yogurt to the blender. For added sweetness, use vanilla yogurt, for less sweetness use plain Greek yogurt.

Add maple syrup or honey to the blender. If using vanilla yogurt, you can skip the syrup.

A top down view into a blender showing spinach, yogurt, and honey.

Next up is the ground flaxseed. You could swap the flax for wheat germ or chia seeds. These options add extra fiber and are healthy fats.

You might be thinking that you don’t want to add these odd ingredients, but I promise you won’t even know they are there.

A top down view into a blender showing spinach, yogurt, and flax seeds.

Fiber content per ingredient:

banana 3.1 grams of fiber
blueberries 3.8 grams
spinach .7 grams
flax seeds 2.8 grams

Each serving contains just over 5 grams of fiber along with 2 servings of fruit and a veggie serving. This high fiber recipe is a keeper!

If you’re looking to up the protein content you can add a scoop of protein powder.

A blueberry and spinach smoothie shown being blended in a high speed blender.

Tips for Making the Perfect Smoothie:

Use Frozen Fruit

Using frozen fruit in smoothies helps with texture and taste because you don’t need to add ice.

Freeze Bananas that are going bad

When you have bananas turning brown on your counter, don’t throw them out. Peel them and put them in a ziplock bag.

Buy Spinach in Bulk, then Freeze

When you have spinach that needs to be used in your fridge, add it to individual-sized ziplock bags, squeeze the air out, and freeze.

A high fiber blueberry spinach smoothie in a clear serving glass.

FAQ

What does adding spinach to a smoothie do?

Adding spinach to a smoothie boosts the nutritional content including increasing fiber, calcium, folate, and vitamin C to name a few.

Can I drink spinach smoothie everyday?

Spinach is a healthy and nutrient-rich food that can absolutely be included in your daily diet.

Can I put raw spinach in a smoothie?

Yes, raw spinach is the best for a smoothie. It can be fresh, or frozen from fresh in a smoothie pack.

Should you add spinach to smoothies?

Adding spinach to a blueberry smoothie not only disguises the flavor of spinach, but the vibrant color of blueberries also hides the color making it easier to get kids and adults drinking a spinach smoothie.

More Healthy smoothie recipes:

CKC Features both Gluten-Free Guidance and Kids Cooking Instructions: If you’re new to eating gluten-free we understand it’s overwhelming trying to figure out which foods may contain gluten and which ones don’t. All of our gluten-free recipes marked with this symbol ✅ represent foods that need to be checked for gluten or cross-contamination.

The ⭐️ symbol in the recipe below denotes the steps in which kid cooks may need a helper (depending on age). If there is no ⭐️ symbol, that step (or recipe) doesn’t require a helper.

If you enjoyed the recipe make sure to leave a comment and a star rating below! Then follow me on social media and tag #createkidsclub if you make the recipe. I love seeing what you come up with!

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