Healthy Kitchen 101

The Heart of The Home Beats in The Kitchen

  • Home
  • Recipes
    • Main Course
    • Side Dishes
    • Beverages
    • Desserts
    • Appetizers & Snacks
  • Reviews
    • Nutrition
    • Water Filters
    • Juicers
    • Blenders
    • Food Processors
    • Kitchen Knives
    • Garbage Disposals
    • Kitchen Faucets
    • Refrigerators
    • Grills
    • Cookware
    • Toaster Ovens
    • Air Fryers
  • About

Smoothies

Jump to Recipe

Blueberry Smoothie Recipe

Last Updated: November 4, 2020
This content is created following our Recipe Development Procedure, and reviewed by our RDNs. However, the content does not constitute a medical or nutritional consultation. Read our Medical Disclosure.
Lizzie Streit, MS, RDN, LD
Nutritionally reviewed by Lizzie Streit, MS, RDN, LD on November 4, 2020 — Recipe developed by Luna Regina

You can jazz your mornings up by incorporating a blueberry smoothie recipe as part of your breakfast, turning it from bland to appealing.

In this article, we show you how to make a nutritious smoothie. We also inform you of the health benefits that come with it.

And with frozen blueberries available year-round, this smoothie will give you something to look forward to having every week.

Blueberry Smoothie Recipe

Are Blueberry Smoothies Healthy?

Yes, they certainly can be. Ours has the bonus of being both healthy and enjoyable.

Blueberries are an antioxidant powerhouse. And just like mangoes contain beta-carotene that makes them yellow, blueberries (and red cabbage) contain anthocyanin, making them appear blue.

These flavonoids have characteristics that include cancer-fighting abilities, lowering the risk of cardiovascular disease, and aiding weight control.

Blueberries are particularly high in vitamins K and C. Half a cup of frozen blueberries contains 14% of the vitamin K1 DV (Daily Value).

Also known as phylloquinone, vitamin K is essential to maintaining bone strength. One way it does this is by defending against clinical fractures.

In one clinical trial, it proved effective for postmenopausal women with osteopenia. Daily supplementation of vitamin K1 caused a 50% reduction in fractures over a period of 2 years.

We’ve included rolled oats to add whole grain benefits. Oats are loaded with beta-glucan which can support weight loss by keeping your stomach feeling full for longer.

The highly nutritious chia seeds add fiber that will promote bowel movements and prevent constipation. While the addition of orange juice contributes to your immune-boosting, daily vitamin C intake.

Blueberry Smoothie Recipe

How to Make Blueberry Smoothie Recipe

Step 1: Start by measuring out the ingredients into separate bowls. For a thick texture, choose frozen berries instead of fresh ones, and add them into your blender.

Step 2: Add chia seeds and oats. These will also make this smoothie thicker.

Pulse until the ingredients are well mixed.

You’ll want to mix these ingredients first before the liquid ones to achieve a thicker smoothie. The idea is that the liquid ingredients will not have a chance to melt the solids.

Step 3: Next, pour the milk, yogurt, honey, and orange juice into the blender to give this smoothie fluidity and added flavor. Pulse the ingredients once again until you have a smooth texture.

Fresh vs Frozen Blueberries

You can use both fresh and frozen blueberries to make your smoothie. However, frozen berries tend to result in a smoothie with better texture and higher nutrition.

Using frozen berries creates a more desired, thick-textured smoothie. While freezing your own fresh berries helps to retain their nutrients.

You can also opt for store-bought frozen berries. They’re just as healthy, in some cases containing more nutrients than fresh-stored fruits.

Blueberry Smoothie Recipe

What to Mix into a Blueberry Smoothie Recipe

Blueberries have a naturally potent flavor. They are sweet, acidic, and tart, and mixing them with other elements usually accentuates their sweetness.

Here are some ingredients you can add into your blueberry smoothie recipe:

1. Banana

Bananas are a sweet complement to the acidic notes of blueberry. They also add some bowel-supporting fiber.

Using them gives a smooth viscosity to smoothies, and it’s even better when you start with frozen banana chunks.

2. Strawberry

Strawberries are slightly more acidic than blueberries. They’re also loaded with immune-boosting vitamin C.

You may want to add a wholly sweet element that balances the overall acidity to make this smoothie more palatable.

3. Spinach

Spinach would be excellent in this smoothie, given you add another element like bananas. That’s because the mineral taste of spinach may be hard for some people to swallow.

Masking it with a sweeter fruit makes it more pleasant. Here’s a mango smoothie recipe that actually incorporates spinach to make a healthy blend.

4. Mango

Mangoes make fabulous smoothies.

They’re sweet and juicy, with a lot of substance. Adding them will contribute to making a thicker, delicious beverage with pleasant hints of sweetness.

5. Peach

Peach is yet another fruit that exquisitely balances sweetness and acidity.

White-flesh peaches, in particular, are predominantly sweet and will mix better in this smoothie. They’re light and aromatic, adding flavor without overpowering the blueberries.

6. Yogurt

Yogurt to a smoothie is like jelly to a peanut butter sandwich. Your smoothie can do without it, but it’s so much better with it.

It makes the best smoothies, adding mild flavor and substance, as well as protein and probiotics. But of course, you can replace it with other creamy elements like coconut cream.

7. Milk

Milk is excellent for contributing to the fluid consistency of smoothies. It’s usually in small amounts, so if you don’t like it or can’t have it, add water instead.

Blueberry Smoothie Recipe

How Many Calories Are in This Recipe?

This blueberry smoothie recipe contains 210 calories, with most of them coming from carbs in the form of sugar and fiber. So we recommend that you drink it, at most, twice a week to manage and maintain a low-carb diet.

It’s also relatively high in nutrients like protein and vitamins C and K. So it’s worth every calorie, as it provides healthy, nourishing sustenance.

Blueberry Smoothie Recipe

Healthy Blueberry Smoothie Recipe

Avatar for Luna ReginaLuna Regina
This blueberry smoothie is a healthy addition to regular breakfast meals. It makes a thick smoothie that’s creamy enough to sip with a straw.
Print Pin Review
Prep Time 5 mins
Total Time 5 mins
Course Beverage
Cuisine American
Servings 4 servings
Calories 210 kcal

Ingredients
  

  • 12 oz frozen blueberries
  • 1/4 cup old-fashioned rolled oats
  • 1 tbsp chia seeds
  • 1 cup whole milk
  • 1/2 cup orange juice
  • 1/4 cup plain Greek yogurt
  • 4 tbsp honey

This post may contain links to Amazon or other partners; Purchases made via these links may benefit us at no additional cost to you. Read our Affiliate Disclosure.

Instructions
 

  • Add blueberries, oats, and chia seeds into a blender. Blend to form a paste.
  • Add milk, orange juice, yogurt, and honey. Blend until smooth.
  • Serve.

Nutrition

Nutrition Facts
Healthy Blueberry Smoothie Recipe
Amount Per Serving (1 serving)
Calories 210 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 2g13%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 8mg3%
Sodium 35mg2%
Potassium 275mg8%
Carbohydrates 41g14%
Fiber 4g17%
Sugar 32g36%
Protein 6g12%
Vitamin A 207IU4%
Vitamin C 24mg29%
Calcium 117mg12%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @HealthyKitchen101 or tag #healthykitchen101!

Hello! All photos and content are copyright protected. Please do not use our photos without prior written permission. Thank you!

Blueberry Smoothie Recipe

Filed Under: Smoothies

Luna Regina
About the author

Luna Regina

I'm Luna Regina. Welcome to Healthy Kitchen 101 where true wellness starts with eating right. I hope you will enjoy the healthy recipes, cooking tips, and reviews on our website. Have a great time!

Latest Recipes

stuffed mushrooms recipe

Side Dishes

Stuffed Mushrooms Recipe

total 30 minutes
garlic bread recipe

Side Dishes

Garlic Bread Recipe

total 10 minutes
healthy this salad

Side Dishes

Chicken Pasta Salad Recipe

total 50 minutes
Grilled Chicken Salad Recipe

Salads

Grilled Chicken Salad Recipe

total 40 minutes
how to tell if salmon is done

Salmon

Lemon Pepper Salmon Recipe

total 50 minutes
Pickled Cabbage Recipe

Side Dishes

Pickled Cabbage Recipe

total 8 hours 7 minutes

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Lizzie Streit, MS, RDN, LD
Nutritionally reviewed by Lizzie Streit, MS, RDN, LD on November 4, 2020 — Recipe developed by Luna Regina
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

As Seen On

Healthy Kitchen 101 Featured

  • Home
  • About
  • Guideline
  • Affiliate Disclosures
  • Privacy Policy
  • California Privacy Notice
  • Contact

Copyright © 2017–2021 · Healthy Kitchen 101, LLC
DMCA.com Protection Status