Smoothies are some of the best cooking-for-one recipes out there, and yet we still see smoothie recipes everywhere that serve two to four. What? We don’t know about you, but smoothie parties aren’t exactly a regular occurrence at our apartments. Smoothies are great because they’re quick, healthy, and easy to enjoy on the go. They’re also the perfect way to use leftover fruits and vegetables from the week’s meals. What to do with half of an avocado or a few extra stalks of broccoli? Throw them in a smoothie!
Let’s talk a little bit about smoothies and nutrition, because not all smoothies are made equally. In fact, the difference in nutrients between a fast-food smoothie and one you make at home can be significant. What a smoothie shouldn’t be is a milkshake with a handful of kale thrown in. It can taste as good as a milkshake, but every single ingredient in your smoothie should provide you with health benefits.
The best smoothies are made up of the same core ingredient categories: fruit, vegetable, protein, and liquid. Sometimes the protein and the liquid are the same ingredient, or the liquid and the fruit. If your smoothie is a meal, and not a snack, make sure it provides you with at least 20 grams of protein to help you stay full and energetic. Smoothies are also a great way to sneak certain produce that you might have an aversion to (spinach?) into your diet without your tastebuds even realizing.
If you followed our meal prep guide, you already have smoothie bags ready to go in the freezer. This is the most prep you should do for a smoothie, and it will cut out a lot of the time they take to make. While smoothies are great on the go, you don’t want to blend them in advance. Let most smoothies sit in the refrigerator, and you’ll end up with a brown, separated mess that won’t smell very appetizing. And while blending produce makes it easier for your body to absorb the nutrients, it also kick-starts the degrading process. So the longer your smoothie sits after you blend it, the fewer benefits you’ll get from it.
Getting the perfect blend on your smoothie is all about layering. First, add the liquid ingredient (milk, yogurt, water, or juice); this will help the blender blades gain momentum. Then add lighter ingredients, like leafy greens, and top those with heavier ingredients such as frozen fruit or ice. The heavier ingredients push the lighter ones down into the blades, which helps you get a smoother, lighter end result.
If you’re on the go, a good travel cup with a straw is all you need to enjoy your smoothie—we especially love the kind with milkshake-size straws for those extra-thick concoctions. But if you’re staying home, don’t limit your smoothie by throwing it in the nearest plastic cup. Grab a fun wine glass or cocktail glass (smoothie martini, anyone), or try making a smoothie bowl! To make a smoothie bowl you’ll want to share on all of your social media accounts, just pour your smoothie into a soup bowl and top with a little bit of each ingredient you put in it. Then enjoy it like soup! There’s no reason your smoothie can’t be both nutritious and beautiful.
PREP IT AHEAD
Gingered Winter Greens Smoothie
THROW IT TOGETHER
Sweet and Spicy Tropical Smoothie
VEGAN | 5 OR FEWER INGREDIENTS | GLUTEN-FREE
This is a great smoothie to start your day—it is packed with protein and will keep you going until lunchtime. To prep it ahead, portion the berries in the freezer and combine the remaining ingredients in a jar in the fridge, where you can store it for up to 2 days.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
1 cup frozen mixed berries
½ cup unsweetened almond or other nut milk
1 tablespoon almond or other nut butter
1 scoop vanilla protein powder
1 teaspoon ground cinnamon
In a blender, combine the berries, milk, nut butter, protein powder, and cinnamon. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 362 calories, 39 g protein, 26 g carbohydrates, 7 g fiber, 14 g sugars, 14 g fat, 2.5 g saturated fat, 201 mg sodium
VEGETARIAN | 5 INGREDIENTS OR FEWER | GLUTEN-FREE
With a bright, fresh flavor, this smoothie is the perfect wake-up-and-start-the-day breakfast! To prep it ahead, peel the orange and grapefruit, portion them into containers, and store in the refrigerator for up to 5 days so you can reach for them whenever the craving for this smoothie strikes. Or use the extra orange for the Orange-Cranberry Turkey Club Lettuce Wrap with Jicama.
Prep time: 10 minutes
Total time: 10 minutes
Makes 1 serving
½ navel orange, segmented
¼ ruby red grapefruit, segmented
½ cup frozen pineapple chunks
½ cup 0% plain greek yogurt
1 teaspoon vanilla extract
In a blender, combine the orange, grapefruit, pineapple, yogurt, and vanilla. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 189 calories, 13 g protein, 34 g carbohydrates, 4 g fiber, 24 g sugars, 1 g fat, 0 g saturated fat, 42 mg sodium
ORANGES | Is there a time of year when you just know you’re going to get sick? Rather than taking supplements, turn to everyone’s favorite source of vitamin C: the trusty orange. The high amounts of vitamin C will boost your immune system to fight off colds and keep you healthy year-round.
VEGETARIAN | GLUTEN-FREE
Though coconut water holds well in the refrigerator once opened, buy the smaller, 11-ounce cartons so there’s less potential waste, or freeze leftovers in ice cube trays to add to your smoothies in place of regular ice. To prep this smoothie ahead, combine all of the ingredients except the banana in a jar or storage container and keep in the refrigerator for up to 1 day before blending. To make this recipe vegan, replace the Greek yogurt with protein powder and ½ cup water.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
¼ cup torn kale leaves or baby kale
¼ cup baby spinach
⅓–½ cup coconut water
½ cup 0% plain Greek yogurt
½ medium banana
2 or 3 ice cubes
In a blender, combine the kale, spinach, ⅓ cup of the coconut water, the yogurt, banana, and ice. Blend for 1 minute, or until smooth, adding more coconut water if needed to reach desired consistency.
Nutrition (per serving) • 138 calories, 12 g protein, 24 g carbohydrates, 2 g fiber, 15 g sugars, 0 g fat, 0 g saturated fat, 74 mg sodium
VEGETARIAN | GLUTEN-FREE
Replace your standard morning coffee with this deliciously energizing smoothie! To prep it ahead, make an extra portion of coffee in the morning and then refrigerate it (you can also add the milk to the coffee now to save a step later). Freeze your banana in advance to make your smoothie extra cold when you blend it.
Prep time: 5 minutes
Total time: 5 minutes
Makes 2 servings
⅔ cup chilled brewed coffee
1 frozen banana
1 tablespoon unsweetened cocoa powder
¼ cup whole milk (or any milk)
1 scoop whey protein powder
1 cup ice cubes
In a blender, combine the coffee, banana, cocoa, milk, protein powder, and ice. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 133 calories, 11 g protein, 20 g carbohydrates, 2 g fiber, 11 g sugars, 2 g fat, 1 g saturated fat, 39 mg sodium
VEGETARIAN | GLUTEN-FREE
Fresh ginger is an excellent ingredient to keep in your kitchen: It is inexpensive, stores for a long time, and adds sharp, fresh flavor to smoothies. To prep this smoothie ahead, combine all of the ingredients except the ice in a jar and refrigerate. These ingredients will store in the refrigerator for up to 5 days, so you can make several portions at once.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
1 cup coconut water
½ cup 0% plain Greek yogurt
1 kiwifruit, halved and peeled
1 large kale leaf, center rib removed
1 teaspoon chopped fresh ginger
½ teaspoon honey
Pinch of salt
1 cup ice cubes
In a blender, combine the coconut water, yogurt, kiwifruit, kale, ginger, honey, salt, and ice. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 178 calories, 14 g protein, 31 g carbohydrates, 3 g fiber, 23 g sugars, 1 g fat, 0 g saturated fat, 250 mg sodium
VEGAN | 5 INGREDIENTS OR FEWER
Avoid a frustrating morning of peeling by cubing your mango in advance or buying frozen mango when fresh is out of season. Adding oats to your smoothie might seem unconventional, but you’ll love how full the fiber makes you feel all morning.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
1 cup almond milk (or other nondairy milk)
1 cup cubed fresh or frozen mango
½ cup ice cubes
¼ cup rolled oats
½ teaspoon ground cinnamon
In a blender, combine the milk, mango, ice, oats, and cinnamon. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 222 calories, 6 g protein, 41 g carbohydrates, 6 g fiber, 23 g sugars, 5 g fat, 0 g saturated fat, 185 mg sodium
VEGETARIAN
Try making a bowl out of this peach crisp smoothie, topping it with a sprinkle of oats, a few slices of banana, and a dab of Greek yogurt. Whether it’s in a bowl or a glass, this smoothie will taste like you’re having dessert for breakfast!
Prep time: 5 minutes
Total time: 5 minutes
Makes 2 servings
1 cup sliced frozen peaches
½ cup rolled oats
½ frozen banana
½ cup full-fat plain Greek yogurt
¼ cup whole milk (or any milk)
½ cup ice cubes
In a blender, combine the peaches, oats, banana, yogurt, milk, and ice. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 217 calories, 11 g protein, 33 g carbohydrates, 4 g fiber, 15 g sugars, 5 g fat, 2.5 g saturated fat, 47 mg sodium
VEGETARIAN | GLUTEN-FREE
Ricotta isn’t the first ingredient that comes to mind when we think of smoothies, but it makes this smoothie creamy and delicious and adds more protein than Greek yogurt (which you can swap in for the ricotta if you prefer). Use the other half of the pear for snacking or for the Pear-Ginger Smoothie or Pear Panini with Ginger and Blue Cheese. Use the leftover ricotta in the Chocolate Citrus Ricotta Pot.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
1 cup unsweetened almond milk
½ ripe pear
½ cup low-fat or part-skim ricotta cheese
1 tablespoon ground flaxseeds
2 teaspoons maple syrup
⅛ teaspoon ground cardamom or cinnamon
2 or 3 ice cubes
In a blender, combine the milk, pear, ricotta, flaxseeds, maple syrup, cardamom or cinnamon, and ice. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 334 calories, 17 g protein, 46 g carbohydrates, 9 g fiber, 30 g sugars, 12 g fat, 4 g saturated fat, 486 mg sodium
VEGETARIAN | GLUTEN-FREE
Preserve the leftover half of your apple by sprinkling a little lemon juice on it and storing it in an airtight container after you make this smoothie. Later you can spread 1 tablespoon of almond butter on it for a 150-calorie afternoon snack. Freeze leftover coconut water in ice cube trays, or save it to use in the Spicy Thai Curry Soup.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
½ large apple, chopped
½ teaspoon ground cinnamon
½ cup full-fat plain greek yogurt
1 teaspoon vanilla extract
1 tablespoon apple cider vinegar
¼ cup coconut water
¾ cup ice cubes
In a blender, combine the apple, cinnamon, yogurt, vanilla, vinegar, coconut water, and ice. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 187 calories, 11 g protein, 26 g carbohydrates, 4 g fiber, 18 g sugars, 5 g fat, 3 g saturated fat, 107 mg sodium
VEGETARIAN | 5 INGREDIENTS OR FEWER | GLUTEN-FREE
We won’t blame you if you confuse this smoothie for a strawberry milkshake—it even looks like one! But instead of being full of fat and sugar, this smoothie is nearly fat-free and packs a meal’s worth of protein. Now that’s one sweet treat!
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
1¼ cups 0% plain greek yogurt
1 cup unsweetened pitted frozen cherries (or fresh)
½ cup ice water
1 teaspoon vanilla extract
In a blender, combine the yogurt, cherries, water, and vanilla. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 275 calories, 30 g protein, 35 g carbohydrates, 3 g fiber, 29 g sugars, 1 g fat, 0.5 g saturated fat, 106 mg sodium
VEGAN | GLUTEN-FREE | 5 INGREDIENTS OR FEWER
Turn your favorite childhood snack into your new favorite smoothie. Try freezing the grapes in advance to turn them into little fruit ice cubes!
Prep time: 5 minutes
Total time: 5 minutes
Makes 2 servings
1 cup unsweetened almond milk (or other milk)
½ cup frozen raspberries
½ cup seedless red grapes
2 tablespoons natural peanut butter
1 scoop protein powder
In a blender, combine the milk, raspberries, grapes, peanut butter, and protein powder. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 218 calories, 16 g protein, 16 g carbohydrates, 3 g fiber, 9 g sugars, 11 g fat, 1.5 g saturated fat, 176 mg sodium
VEGAN | GLUTEN-FREE | 5 INGREDIENTS OR FEWER
Make sure to buy canned coconut milk for this smoothie, not the kind from the carton. The rest of the coconut milk can be stored in a container (not the can) in the refrigerator and used in the Spiced Peanut Soup, Thai Chicken Sandwich, or Apple and Chicken Curry.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
1 large leaf Swiss chard
1 ripe peach, pitted, peeled, and chopped, or 8 frozen peach slices
1 small orange, peeled, seeded, and chopped
½ cup well-stirred lite coconut milk
½ cup ice cubes (optional if using frozen peach slices)
In a blender, combine the chard, peach, orange, coconut milk, and ice. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 231 calories, 5 g protein, 37 g carbohydrates, 6 g fiber, 27 g sugars, 9 g fat, 6 g saturated fat, 125 mg sodium
VEGETARIAN | GLUTEN-FREE
Don’t be scared of the ground red pepper (also known as cayenne pepper) in this recipe—it’s balanced out by the sweetness of the pineapple and smoothness of the avocado. This is a great smoothie to make for a friend—it’s portioned for 2 and perfect for an afternoon treat.
Prep time: 5 minutes
Total time: 5 minutes
Makes 2 servings
1 cup cubed frozen pineapple and/or mango
1 ripe avocado, halved, pitted, and peeled
2 pieces (1" each) fresh ginger, peeled
¼ teaspoon ground red pepper
2 tablespoons fresh lemon juice
1 scoop whey protein powder
½ cup coconut water
In a blender, combine the pineapple or mango, avocado, ginger, red pepper, lemon juice, protein powder, and coconut water. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 280 calories, 11 g protein, 28 g carbohydrates, 9 g fiber, 14 g sugars, 16 g fat, 3 g saturated fat, 91 mg sodium
VEGAN | GLUTEN-FREE
Enjoy the sharpness of fresh ginger and cardamom in this light, snack-size smoothie. You can double the recipe for a larger, meal-size serving, or reserve the other half of the pear, wrapped in plastic wrap, for the Maple Ricotta Cream.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
1 cup unsweetened almond milk (or vanilla almond milk)
1 cup baby spinach
½ pear, halved, cored, and chopped
1 teaspoon fresh lemon juice
½ teaspoon vanilla extract (omit if using vanilla almond milk)
½ teaspoon grated fresh ginger
⅛ teaspoon ground cardamom
In a blender, combine the milk, spinach, pear, lemon juice, vanilla (if using), ginger, and cardamom. Blend for 1 minute, or until smooth.
Nutrition (per serving) • 109 calories, 2 g protein, 18 g carbohydrates, 5 g fiber, 9 g sugars, 3 g fat, 0 g saturated fat, 211 mg sodium
VEGETARIAN
Strawberries and bananas are a classic flavor combination for a reason—they’re delicious together! Make this smoothie when you’re craving simple flavors with a big boost of protein, adding the flaxseeds in for extra protein and fiber.
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving
1 cup frozen strawberries
½ cup 0% plain Greek yogurt
¼ cup rolled oats
½ banana
2–4 tablespoons water
1 tablespoon ground flaxseeds
In a blender, combine the strawberries, yogurt, oats, banana, 2 tablespoons of the water, and the flaxseeds. Blend for 1 minute, or until smooth, adding more water if needed to reach desired consistency.
Nutrition (per serving) • 294 calories, 18 g protein, 47 g carbohydrates, 9 g fiber, 18 g sugars, 5 g fat, 0.5 g saturated fat, 48 mg sodium