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 more fiber in your families diet.
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 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 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.
Add ground flax seed. You could swap the flax for wheat germ or chia seeds.
Add maple syrup to the blender. If using vanilla yogurt, you can skip the syrup. If you don’t have maple syrup try honey.
Check out the step by step video to see the blueberry smoothie being made:
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 liked this recipe make sure to leave a star rating below! Make sure to follow Create Kids Club on Facebook and Pinterest.
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PinDescription
A high fiber meal that is packed with superfoods. A high fiber smoothie that your kids will love.
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.
Adapted from 100 Days of Real Food
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If you like this recipe make sure to check out:
Wild Blueberry Mojito Smoothie Bowl
Homemade Lemon-Lime Soda Recipe
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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!
★★★★★