How to Build the Perfect Smoothie: A Nutritionist’s Guide

I love smoothies for myriad reasons, but namely, because they’re the closest we’ll get to actually good-for-you fast food. Smoothies are a true convenience meal—blend them up, drink them down on the run. One of my favorites has only three ingredients yet can be packed full of superfoods—if you’re doing it right.

The true goal with any smoothie you whip up? To preserve the beneficial fiber. All that high-speed blending can break down the complex cell walls of fruit, transforming your humble smoothie into a speedy glucose delivery system (it’s a fact that some fruit-laden sips can spike your blood sugar just as quickly as juice!), which is why you’ll need to add a few extra fiber-rich elements to your recipes. Here’s how to get the most benefits from your blend.

The 4 Essential Ingredients for the Perfect Smoothie:

The key is in the equation. When crafting your next smoothie, make sure your blender is packed full of these four elements: fruit, fat, protein, and fiber. Being mindful of this ensures that you’re creating a balanced blend that’ll keep you feeling full and satisfied long after you finish the last sip.

1. Fruit

The base of any smoothie is whole fruit, but the kicker is in the quantity. As a rule, I recommend no more than 2 servings of fruit per beverage—and one serving equals ½ cup of raw fruit. Fruits with edible skins, like berries, apples, peaches and pears tend to be higher in fiber and are therefore slower to spike your blood sugar.

Wondering if you should choose fresh or frozen? Both options are solid, but research has shown that when just-picked fruit is flash-frozen, the process can actually preserve more nutrients than in its fresh counterparts (plus, you usually don’t have to add more ice—one fewer step!).

Recipe: Sweet + Simple Berry Smoothie

Add all ingredients to a high-powered blender and blend until a smooth consistency is reached.

2. Healthy Fat

If you’ve been making fat-free smoothies up until this point, you’re doing it wrong. Not to be rude, but the creaminess that stems from coconut milk or cashew yogurt or a handful of walnuts is what makes sipping a smoothie that much more enjoyable, not to mention healthful—your brain, skin and hormones all loooove fat. And those slow-burning fatty acids means that smoothie will stick with you all the way till lunch.

Nut or seed butters (I love almond butter or coconut butter in smoothies) or even half an avocado are all great ways to bulk up your blends—just add a little extra water if things get too thick.

Recipe: Almond Strawberry Smoothie

Add all ingredients to a high-powered blender and blend until a smooth consistency is reached.

3. Plant-Based Protein

There’s a reason for the zillion protein powders flooding the market these days: they’re a quick and easy way to boost your energy, build muscle and turn a snack smoothie into a meal. Choose a plant-based protein that uses pea, hemp, or pumpkin seeds as the main ingredients, as brown rice and soy formulas have been found to harbor heavy metals (eek).

Powders are a cinch, but you can also pour in your own concoction of nutrient-dense seeds if you’re looking for a whole-food option. Try 2 tablespoons of chia seeds (4 grams of protein) or hemp hearts (8 grams of protein) or mix them together.

Recipe: Chocolate Avocado Smoothie

Add all ingredients to a high-powered blender and blend until a smooth consistency is reached.

4. Filling Fiber

Along with fat and protein, fiber is the third element of a filling smoothie. Essential for long-burning fuel, fiber not only supports good digestion but also boosts metabolism. If you’re sipping your smoothie in place of breakfast or lunch, fiber is key for making it a healthful meal replacement.

Pack in the leafy greens (try baby spinach, baby kale) or seeds (hemp, chia, sesame, or flax), but don’t forget about less commonly used veg, too, like zucchini or summer squash, cooked sweet potato, frozen cauliflower and peas. These relatively neutral-tasting plants are fiber superstars that’ll transform your smoothie into a powerhouse without compromising on flavor.

Recipe: Green Goddess Breakfast Smoothie

Add all ingredients to a high-powered blender and blend until a smooth consistency is reached.

Jessica D'Argenio Waller, CNS, is a board-certified nutrition specialist and herbalist with an MS in Nutrition and Integrative Health from Maryland University of Integrative Health. She writes a weekly column about how to best transition and sustain and plant-based lifestyle. To submit a question for her to answer, please fill out this form. 

The base of Vega is pea protein, brown rice protein, and sacha inchi (a seed eaten like a nut) protein. One serving of Vega has only 80 calories and 15g of protein. Vega's protein powder is a great choice for anyone who struggles to get enough greens in their diet. The proteins are combined with alfalfa powder, spinach powder, broccoli powder, and organic kale powder giving you 2 servings of veggies in one scoop. The taste of this protein was described as "artificial" whereas others thought it tasted like birthday cake. We recommend adding this into a smoothie, but luckily all you have to add is fruit since Vega has the greens covered. This low-cal powder won't break the bank at $1.20 a scoop.

Tom Brady's TB12 pea protein powder consists of simple ingredients with no additives. For anyone who is allergic to soy or nuts, TB12's pea protein-based powder is a great option. It's hard to say no to this powder with 24 grams of protein. Don't hide this powder in a smoothie, mix it with water and you will immediately see a thick consistency resembling a vanilla milkshake. Not only does it look like a milkshake, but it tastes like it too. TB12 recommends drinking this powder up to 20 minutes after a workout for the best recovery. You have to order this powder on the TB12 website since it isn't available in stores or on Amazon. Less than $2 per serving!

PlantFusion is a blend of peas, artichokes, algae, and superfoods. The deep yellow-gold coloring of PlantFusion's protein powder set this brand apart from the rest. Some testers found the flavor wasn't overwhelming, making it a great addition to a smoothie, whereas others felt the powder was sweet. For those of you who aren't a fan of Stevia, buy the natural, no-stevia blend. This protein powder is low in fat, and carbs, making it a great choice for anyone wanting to lose weight while still getting enough protein (21g a serving). PlantFusion's powder has a sweetness not everyone enjoyed since Stevia is an ingredient. $1.20 a scoop, makes this a deal!

Vivo Perform is the most superfood-packed protein powder of this bunch. Athletes will appreciate this protein powder made of pea protein, hemp protein, plant-based BCAA (branched-chain amino acids), reishi mushrooms, acai berries, lucuma fruit powder, maca powder, and turmeric extract. Vivo Perform is $59 on Amazon so go straight to their website for a cheaper price at $51 for the pouch pictured below. With 25g of protein and complete amino acid profile helps athletes to build, perform, recover, and absorb. If you want a quick protein drink after a workout, use a shaker bottle when mixing or this powder will stick to the sides of the cup. In the mood for a protein-filled breakfast? Add to your oatmeal or smoothie bowl with this recipe.

Elevate is a pea and hemp protein-based powder that also is made with sweet potato powder. For anyone looking to convert from whey protein powders, Elevate is the plant-based protein for you. This powder is meant to be used in beverages such as smoothies. The thin consistency doesn't mix well with water and becomes chalky. If you aren't in the mood for a protein smoothie, add a scoop to your pancake batter. For a complete recipe check out Elevate's Chocolate Chip Banana Protein Pancakes. This powder is another affordable choice at $1.60 a scoop.

Momentous protein powder is a combination of pea and rice protein concentrate. Testers liked the initial scent of mint and thought it was refreshing. This powder is perfect for anyone who likes sweeter drinks. Momentous powders are NSF International Certified for Sport, which means the product label is 100% accurate and there are no banned substances present in this powder. This is one of the pricier protein powders at $60 a tub but is worth it for athletes looking for a clean and effective post-workout powder. We recommend either mixing with water or adding to a smoothie for a more nutrient-dense drink. The priciest powder of the bunch at $3 per serving.

Garden of Life is made of pea, buckwheat, amaranth sprout, and brown rice. We didn't love the green color of the powder or the way it smelled but once we mixed it with water, it tasted surprisingly good. Garden of Life is the easiest to mix with water, plan-based milk or in a smoothie. The vanilla flavor isn't overpowering so you can add this to any combination of smoothies and not be overwhelmed by the taste of vanilla. And it's only $1.20 per scoop!

Tone It Up protein powder is a blend of sunflower seeds and pea protein. The minute we opened the container, everyone loved the smell of this powder. Tone It Up is known to be a great addition to baked goods. The next time you make your protein muffins, add Tone It Up to the mix. We don't suggest adding this powder with just water but instead a smoothie with fruits and veggies.

The name of this powder says it all. Nuzest is the cleanest protein powder since it is made out of only 3 simple ingredients: Pea protein isolate, natural vanilla flavor, and thaumatin (a low-calorie sweetener). For $45, you are supposed to get 20 servings out of one container, but at a glance that didn't seem accurate. This high protein, low carb powder is perfect to blend with plant-based milk and ice. The consistency is smooth and adds thickness to any protein shake.