Our easy healthy High Fiber Smoothie recipe is made with blueberries, leafy greens, and bananas. This fruit smoothie is a superfood powerhouse that is the perfect way to get high-fiber ingredients into your family’s diet. It’s a great addition with wholesome ingredients to add to your daily routine
This 6 ingredient high-fiber smoothie recipe is a simple way to get in 6 grams of dietary fiber along with essential nutrients. Adequate fiber intake is vital for gut health. It’s reported that 50% of children do not get enough fiber in their diets. But how much fiber makes for a healthy digestive system? The American Dietetic Association (ADA) suggests that children should eat 5 grams for fiber than their age, in grams, per day.
Table of Contents
Fiber benefits
- Helps maintain bowel health
- Lowers cholesterol levels
- Helps control blood sugar levels
- Aids in achieving a healthy weight
Ingredients
- 1 cup frozen blueberries
- 1 large overripe banana fresh or frozen
- 1 cup fresh spinach or leafy greens
- 2/3 cup 1% milk
- 1/3 cup plain Greek yogurt
- 1-2 tablespoons honey or maple syrup
- 1 tablespoons ground flax seed ✅
Gluten-Free Guide: 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.
How To Make A Healthy Breakfast Smoothie
Start by adding frozen or fresh blueberries or mixed berries to your blender. Swap out strawberries, peaches, or an extra banana if desired.
Add 1 fresh or frozen banana to the blender.
Add the spinach or leafy greens to the blender with blueberries and banana. You can use fresh or frozen spinach.
The key to adding greens to smoothies is to use a high-speed blender. The high speed helps get the greens chopped well so kids don’t even know they are in there.
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.
Next, add the 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 or coconut water
- You can also use orange juice or another fruit juice
Add the yogurt to the blender. For added sweetness, use vanilla yogurt, for less sweetness use plain Greek yogurt.
Add the maple syrup or honey to the blender. If using vanilla yogurt, you can skip the added sugar.
Next up is the ground flaxseed. You could swap the flax for wheat germ, hemp seeds, or chia seeds. These options add extra fiber and are healthy fats good for digestive health.
Fiber Content Of Ingredients
- 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!
To boost the protein content in a delicious way you could add peanut butter, almond butter, or another nut butter. Another options is adding a scoop of protein powder.
Expert Tips
- 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 and put them in the freezer.
- 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.
FAQ
Adding spinach to a smoothie provides numerous health benefits. It 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 Refreshing Smoothies
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.
Easy High Fiber Smoothie Recipe
Equipment
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
Instructions
- 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
Video
Notes
Tips:
- 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.
Nutrition
If you enjoyed these recipes make sure to leave a comment and a star rating below!
Then follow us on social media and tag #createkidsclub if you make the recipe. We love seeing what you come up with!
Farrah says
Gotta love breakfast smoothies + blueberries = one of my favorite berries! :] This looks awesome! :]
Create Kids Club says
Thanks Farrah! Blueberries are my favorite too 🙂
Lindsey Pine says
By the color of this smoothie, you’d never know that it has spinach! so sneaky! 🙂
Create Kids Club says
Lindsey- I was so impressed the first time I added greens to a smoothie with blueberries! My kids not seeing the spinach is key 😉
Charlene Pors says
This looks delicious! Making my morning smoothie is saving me so much time, can’t wait to try this recipe!
Create Kids Club says
Thanks Charlene! It is a quick breakfast 🙂
Mandy says
Ooooh I just tried this and it got rave reviews from my kids! I’m not gonna lie, I had my doubts about the spinach, but you couldn’t taste it at all.
Create Kids Club says
So glad to hear this! I thought the same thing when I dropped my first handful of spinach into a smoothie. You can not tell at all it is in there 🙂 I’d love for your to rate the recipe on the website 🙂
Christy Brissette says
Such a great way to work in some greens without kids noticing! Looks yummy.
Create Kids Club says
It is REALLY hard to get my kids to eat any thing leafy and green. This does the trick 🙂
nutrisavvysblog says
What a delicious smoothie and great way to get in those fruits/veggies (and fiber) into a kids’ diet. My girls would love this! A keeper for sure.
Create Kids Club says
It is a keeper! I’d love to hear if you try it with your girls! 🙂
Leanne Mclean says
Hi .
How many calories are in this smoothie?
Create Kids Club says
Hi Leanne! There are 214 calories in one serving (half the recipe). Hope that helps and you enjoy the smoothie! 🙂
Regan Stadlick says
When I made it it looked like so little for the two servings, that I ate the whole thing. I also don’t like 1% milk and used skim milk instead. Would that change how the amount of the smoothie turned out?
Create Kids Club says
That shouldn’t have changed the amount it made. It should make 2 pretty good size glasses. I hope you enjoyed the recipe 🙂
Regan Stadlick says
Yes I enjoyed it a ton. Having it again this morning, love love love that the spinach isn’t super noticeable. I’m always really hungry in the mornings and not real hungry at lunch so I drink the whole thing.
Marie K.Powell says
One of my favorite recipes.
Thank you so much.
Create Kids Club says
I am so glad to hear this, Marie! Thank you for sharing!!
Mary says
So easy to make and tastes great!
Garren Bogard says
Was 381lbs 8 weeks ago today 328lbs this is my breakfast 6 days a week … Delicious I don’t drink it cuz it’s healthy I drink it cuz it taste so good ty for this I didnt wanna be fat and 40 and with this I wont be
Create Kids Club says
Way to go, Garren! That is a huge accomplishment! Keep up the awesome work – and I’m so happy to hear you enjoy the smoothie 🙂
Anamika @ Supplement Crunch says
These look delicious, I love that they are healthy too. You ARE a wizard .
Jodi Danen, RDN says
This made me laugh, Anamika! Hope you enjoy the smoothie!
Shanna Will says
Awesome!!!
Shanna Will says
It tasted wonderful and it’s great for you highly recommend. My kids loved it also!
Jen says
What kind of flax seed do you use? I’m seeing milled and I have whole flax seeds but no spice grinder. What do you recommend?
Jodi Danen, RDN says
Hi Jen! You can use the milled version, that should be ground. I hope you enjoy it!
Jen says
So good! I never expected to crave it like I did. Made extra this time so I would have a nice filling snack in the afternoons for when work gets crazy and time is limited. YUM!
Emina says
I just made this smoothie and I loved it. Thank you so much for sharing your recipe with us.
CHANDRAGIRI says
After reading your post I try to make smoothies in my home. It is very tasty as well as delicious.
Tracey says
I drive an hour every morning to work and t drink this on the way. I’m currently going through chemo and this helps with energy. I add a scoop of protein powder and a sprinkle of cinnamon. Love the idea of freezing the spinach!
Jodi Danen, RDN says
I’m happy to hear you enjoy the smoothie – I love your upgrades! I hope your chemo goes smoothly Tracy and you kick cancer’s butt!
jonson says
wow, its just amazing superfood smoothie. it looks so yummy. i just love this . everyone would love to drink this type of smoothie. this homemade smoothies are really good for health than flavor juices. thanks for sharing this amazing article bout superfood smoothies.