Nutrient Dense Smoothies

I love love LOVE smoothies. Easily my favorite go-to breakfast and have recently become my afternoon snack as well. I am nursing my 6 month old daughter and we recently had a check-up at the pediatrician where we found out that she is not gaining weight quite as well as she should be. Nothing to be alarmed about, but certainly something to be aware of.  What's the solution? More breastmilk, which means more feeding sessions! And more feeding sessions for Little Girl means Mama needs more nutrient dense food!


Everything's better in a fancy glass

I realize that this particular situation does not apply to many of you, so you may be wondering if the information I'm providing in this post is worth your read. My focus here was to create smoothies that are chock-full of nutrients and as filling as possible, as well as super easy to throw together when you are crunched for time.  These are great for breakfast or lunch on the go, post workout, or anytime!

If you are trying to lose weight, my message to you is this-- count nutrients, not calories. The more nutrient-dense your food is, the better your body will utilize it. Don't worry about consuming a high-calorie smoothie if it is full of vitamins, minerals, and healthy fats. Those things keep you satiated longer! The answer to optimal health is always WHOLE FOODS.

Another goal of mine with these smoothies was to keep them low-sugar.  I'll be honest here, the taste of a low sugar smoothie can take some getting used to! However, as you continue to eat less sugar, your palette truly changes and you learn to love the flavors of real food.

Below you will find recipe ideas for your nutrient dense smoothies. Mix and match the ingredients as you wish!  As you can see, I prepped these in individual ziploc baggies and put them in the freezer so I can grab my baggie of fruits/veggies and then add in the liquid and fat and be ready to go!

Liquid Base:

  • Filtered water
  • Milk (whole milk, almond milk, coconut milk, etc)
  • Coconut water
  • Herbal tea

Fruits & Veggies

  • Steamed and cooled sweet potato
    • Vitamin A, Vitamin C, Manganese, Antioxidants 
  • Cauliflower (steamed and cooled if you experience gas/bloating with raw cruciferous veggies)
    • Vitamin C, Vitamin K, Antioxidants
  • Spinach (fresh or frozen)
    •  Too many nutrients to list here! Magnesium, iron, Vitamins K and A, etc.
  • Banana (only 1 per smoothie at most to keep it lower sugar)
    •   Vitamin B6, Manganese, Vitamin C, Potassium

Added fat

  • Coconut oil
  • Nut butter
  • Avocado
    •  These healthful fats keep you satiated, provide the necessary building blocks for cells, and aid in the digestion of fat soluble vitamins!


  • Cinnamon
    • Seasoning a high carb food with cinnamon can help lessen its impact on your blood sugar levels. Cinnamon slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating. 
  • Pumpkin pie spice 
  • Chai spices  

All nutrient information comes from, World's Healthiest Foods. It's a great resource!