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Home/Blog/Blueberry Banana Smoothie: High in Protein and Fiber
Blueberry Banana Smoothie: High in Protein and Fiber
By Ethan Boldt
October 8, 2024
Antioxidant-filled blueberries are one of our best fruits and are often added to smoothies, but the sweetness element can come up short for many. Instead, make up this blueberry banana smoothie with a couple of other ingredients to deliver a delicious and nutrient-filled smoothie.
With this recipe, the smoothie ingredients are considered carefully and end up with a perfectly balanced breakfast or post-exercise snack that is both tasty and filling.
The liquid is this recipe is unsweetened almond milk, which is often fortified with some calcium. You can also choose any other kind of plant-based milk or even water.
The fruits are blueberries and banana, as you know. Both are high-fiber foods and partly explain why this blueberry banana smoothie contains a whopping 12 grams of fiber.
Bananas also improve the texture of all smoothies, literally making it "smoother." For example, our series of whey protein protein shakes all feature a frozen banana in order to product the ideal consistency.
Healthy performance fats come via pumpkin seeds and almond butter (you could also go with peanut butter). Pumpkin seeds are a good source of electrolytes, such as magnesium and potassium, plus healthy fatty acids, and have been shown to boost heart health.
Speaking of heart health, almond butter is high in monounsaturated fats that support heart health and includes plenty of vitamin E and magnesium.
The protein powder selected for this blueberry banana smoothie is Multi Collagen Protein Vanilla (you can also use unflavored). With 20 grams of collagen and 10 collagen types in each scoop, this powder also includes clinically studied ingredients like eggshell membrane collagen, SBO probiotics and vitamin C. It's shown to improve skin, hair and joint health.
To up the protein amount, you can also choose Whey Protein Vanilla. This formula also contains eggshell membrane collagen.
Many smoothies may be delicious and even protein-filled but often come up short in other key nutrient categories such as performance fats (giving you energy for the day), fiber (helping to keep you regular and keep you full) and many micronutrients. Not this blueberry banana smoothie.
One serving can be a complete breakfast or snack at 395 calories. The macronutrients are exceptionally balanced, with 52 grams of carbohydrates, 16 grams of fat and 17 grams of protein. It contains 12 grams of fiber, or almost half the amount of fiber you need in a day.
Micronutrient-wise, this smoothie is very high in manganese (286% Daily Value) and vitamin C (117% DV). It contains over 40% DV in magnesium, copper and vitamin E … and over 30% DV in vitamin B6, phosphorus, zinc and riboflavin.
Add all ingredients to a power blender and blend until a smooth texture is reached.
Add a little cold water if you want it to be thinner.
We know how important fiber is, so we created a list of high-fiber recipes. Along with this smoothie, here are a few of high-fiber breakfast in particular:
Category
Breakfasts, SnacksServings
1Time
3 minCalories
395Author
Ethan BoldtWith just six ingredients — including a perfect blend of performance fats, antioxidant fruits and a collagen protein powder — this blueberry banana smoothie is also high in fiber and delicious.
1 cup unsweetened almond milk (or water)
1 tablespoon pumpkin seeds
1 cup frozen blueberries
1 banana (frozen recommended)
1 scoop Multi Collagen Protein Vanilla (or Whey Protein Vanilla)
1 tablespoon almond butter (or peanut butter)
Add all ingredients to a power blender and blend until a smooth texture is reached.
Add a little cold water if you want it to be thinner.
One blueberry banana smoothie (524 g) contains:
Calories: 395
Total Carbohydrate: 51.7 g
Fiber: 12.1 g
Sugar: 25.7 g
Total Fat: 16.1 g
Saturated Fat: 2.1 g
Polyunsaturated Fat: 4.6 g
Monounsaturated Fat: 8.3 g
Trans Fat: 0 g
Cholesterol: 0 mg
Protein: 17.1 g
Sodium: 65 mg (4% DV*)
Manganese: 5.141 (286% DV)
Vitamin C: 102 mg (117% DV**)
Magnesium: 148 mg (48% DV)
Copper: 0.414 mg (46% DV)
Vitamin E: 5.93 mg (40% DV)
Vitamin B6: 0.493 mg (38% DV)
Phosphorus: 24 mg (34% DV)
Zinc: 2.39 mg (30% DV)
Riboflavin (vitamin B2): 0.326 mg (30% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
**100% DV provided by Multi Collagen Protein.
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