Breakfast smoothie recipes that keep you full
A breakfast smoothie formula with protein, fiber, fat and fruit, five recipes with approximate protein, make-ahead tips and mistakes to avoid.
The short answer
A breakfast smoothie needs protein, fiber, a little fat and fruit to keep you full. Aim for about 20 to 30 grams of protein and use half berries.
- Prep freezer packs, and avoid all-fruit smoothies with no protein.
A good breakfast smoothie has four parts: protein, fiber, a little fat and fruit. That combination keeps you full for hours, while fruit-only smoothies tend to leave you hungry by mid-morning. Aim for about 20 to 30 grams of protein and a couple of tablespoons of seeds, oats or nut butter.
The breakfast smoothie formula
- Protein (20 to 30 g): Greek yogurt, cottage cheese, milk, silken tofu or a scoop of protein powder.
- Fiber: oats, chia or flax seeds, frozen berries, spinach.
- Fat: a spoonful of nut butter, avocado or seeds.
- Fruit: about one cup of frozen fruit, mixing berries with a little banana or mango.
- Liquid: 3/4 to 1 cup of milk or unsweetened plant milk.
Five breakfast smoothies
| Smoothie | What goes in | About |
|---|---|---|
| Berry oat | 1 cup frozen berries, 1/2 cup Greek yogurt, 1/4 cup oats, 3/4 cup milk, 1 tbsp chia | 20 g protein |
| Peanut butter banana | 1 small banana, 1 tbsp peanut butter, 1/2 cup cottage cheese, 3/4 cup milk, cinnamon | 24 g protein |
| Green start | 1 cup spinach, 1/2 cup mango, 1/2 banana, 3/4 cup Greek yogurt, 3/4 cup water or milk | 20 g protein |
| Chocolate cherry | 1 cup frozen cherries, 1 tbsp cocoa, 1/2 cup silken tofu or yogurt, 3/4 cup milk | 18 g protein |
| Tropical cottage | 1 cup frozen pineapple and mango, 1/2 cup cottage cheese, 1/2 cup coconut milk, lime juice | 16 g protein |
Protein figures are approximate and depend on the brands and sizes you use. Check labels.
Make-ahead tips
- Freezer packs: portion fruit, spinach and seeds into bags and freeze, so you only add liquid and yogurt.
- Prep the night before: mix oats and chia with the milk in the fridge, then blend in the morning.
- Use a travel cup and drink within a couple of hours.
Mistakes that leave you hungry
- All fruit and juice with no protein or fat
- Too much banana, mango and honey
- Skipping fiber
- A very small portion with a big cup of ice
For more, see protein smoothie recipes, green smoothie recipes, smoothie recipes for weight loss and high-protein breakfast ideas. The Steady-Sugar Smoothie Edit includes thirty recipes with the numbers worked out, freezer pack plans and a two-week log.
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Questions people ask about this
What makes a good breakfast smoothie?
Protein, fiber, a little fat and fruit: for example Greek yogurt or cottage cheese, oats or chia, a spoon of nut butter and a cup of berries.
How much protein should a breakfast smoothie have?
Many people aim for about 20 to 30 grams, which helps you feel full for longer. Check your own needs with a dietitian if you have a health condition.
Why am I hungry an hour after my smoothie?
It may be mostly fruit and juice, with little protein, fat or fiber. Add yogurt or cottage cheese, oats or chia and a spoon of nut butter.
Can I make breakfast smoothies the night before?
You can prep freezer packs or soak oats and chia in milk overnight, then blend in the morning. Drink a blended smoothie within a day.
