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.
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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 smoothies. The following recipe is a delicious fiber-filled breakfast choice.
Check out the step by step video to how easy this high fiber smoothie is:
Check out how simple this high fiber blueberry smoothie is to make at home!
Start by adding frozen or fresh blueberries to your blender.
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%
- nut milk
- soy
- rice
- coconut
Add yogurt to the blender. For added sweetness, use vanilla yogurt, for less sweetness use plain Greek yogurt.
Next up is the ground flaxseed. You could swap the flax for wheat germ or chia seeds.
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.
Add maple syrup to the blender. If using vanilla yogurt, you can skip the syrup. If you don’t have maple syrup try honey.
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!
Tips for Making this High Fiber 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.
FAQ
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.
If you like this high fiber smoothie recipe make sure to check out:
- Wild Blueberry Mojito Smoothie Bowl
- Peanut Butter Powder Smoothie
- Homemade Lemon-Lime Soda Recipe
- Blueberry Stacked Smoothie with Cottage Cheese
- Strawberry Smoothie without Yogurt
- Crockpot Mulled Cider
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
Ingredients
- 1 cup frozen blueberries
- 1 whole overripe banana fresh or frozen
- 1 cup fresh spinach
- 2/3 cup 1% milk
- 1/3 cup plain Greek yogurt
- 1-2 tbsp. honey or maple syrup
- 1 tbsp. ground flax seed
Instructions
- Place all ingredients in a blender, puree until smooth.
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
Delicious Simple Family Recipes
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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!