Smoothie bowl recipes: thick, protein-rich and not too sweet
How to make a thick smoothie bowl: the base formula, four recipes, how to keep sugar steady and tips for the creamiest texture.
The short answer
Blend mostly frozen fruit with a little liquid and a protein base such as Greek yogurt or cottage cheese. Use half berries, add protein and fat, and measure sugary toppings.
- Freeze bananas in slices and prep fruit packs for a two-minute bowl.
A smoothie bowl is a smoothie thick enough to eat with a spoon, topped with fruit, nuts and seeds. The trick is to use mostly frozen fruit and very little liquid, add protein so it keeps you full, and choose toppings that add crunch without turning it into dessert.
The base formula
- 1 to 1.5 cups frozen fruit (banana, berries, mango, cherries)
- 1/2 to 3/4 cup Greek yogurt or cottage cheese for protein and creaminess
- A splash of liquid: 2 to 4 tablespoons of milk or plant milk, no more
- Optional extras: a spoon of nut butter, a handful of spinach, a scoop of protein powder
Blend in short bursts, tamping down with a spoon, until thick like soft-serve. Add liquid a tablespoon at a time.
Four bowls to try
| Bowl | Base | Toppings |
|---|---|---|
| Berry protein | Frozen mixed berries, banana, Greek yogurt | Raspberries, chia seeds, almonds |
| Green | Frozen mango, banana, spinach, Greek yogurt | Kiwi, pumpkin seeds, unsweetened coconut |
| Chocolate peanut | Frozen banana, cocoa, peanut butter, milk, yogurt | Sliced banana, crushed peanuts, cacao nibs |
| Tropical | Frozen pineapple, mango, coconut yogurt | Passion fruit, toasted coconut, macadamia |
How do you keep it from spiking your sugar?
- Use half the fruit as berries, which have less sugar than banana or mango.
- Add protein and fat: yogurt, cottage cheese, nut butter or seeds.
- Choose unsweetened yogurt and plant milk.
- Go easy on granola and honey, which add sugar quickly. Use a small spoon of each.
Tips
- Freeze ripe bananas in slices for the creamiest base.
- Use a high-power blender, or let fruit thaw for five minutes first.
- Serve in a chilled bowl and eat right away.
- Prep freezer packs of fruit and spinach so you can blend in two minutes.
For drinkable versions, see protein smoothie recipes and green smoothie recipes. The Steady-Sugar Smoothie Edit gives you thirty recipes with the protein, fiber and sugar worked out, plus freezer packs and a two-week log.
Read next: Breakfast Smoothie Recipes That Keep You Full · Gua Sha: Benefits, How to Use It and the Evidence · Natural Skincare: What the Label Means, What Works
Questions people ask about this
How do you make a smoothie bowl thick?
Use mostly frozen fruit, very little liquid (two to four tablespoons), and a thick base such as Greek yogurt or cottage cheese. Blend in short bursts and tamp down.
What do you put in a smoothie bowl?
Frozen fruit, yogurt or cottage cheese, a little milk, then toppings such as berries, nuts, seeds, coconut and a small spoon of granola.
Are smoothie bowls healthy?
They can be, especially with protein and fiber and light toppings. Toppings like granola, honey and dried fruit can add a lot of sugar, so measure them.
Can I make a smoothie bowl without banana?
Yes. Use frozen mango, cauliflower rice, avocado or more yogurt for thickness.
