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.
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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
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!
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.
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.
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.
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.
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.
Adding spinach to a smoothie boosts the nutritional content including increasing fiber, calcium, folate, and vitamin C to name a few.
Spinach is a healthy and nutrient-rich food that can absolutely be included in your daily diet.
Yes, raw spinach is the best for a smoothie. It can be fresh, or frozen from fresh in a smoothie pack.
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:
- Wild Blueberry Mojito Smoothie Bowl
- Peanut Butter Powder Smoothie
- Blueberry Stacked Smoothie with Cottage Cheese
- Strawberry Smoothie without Yogurt
- Tofu Smoothie
- Orange Smoothie Recipe
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!
High Fiber Smoothie Recipe
- 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
- Add the ingredients and blend. Place all ingredients in a blender, puree until smooth.1 cup frozen blueberries, 1 large overripe banana, 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
- Using frozen fruit in smoothies helps with texture and taste because you don’t need to add ice.
- When you have bananas turning brown on your counter, don’t throw them out. Peel them and put them in a ziplock bag.
- 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.