Green Smoothie 101: How to make a green smoothie

green smoothies

Hello soon-to-be leafy lover!  You may have seen your co-worker downing a glass of green liquid pulp and wondering why would any one drink that. Well, these green smoothies are a quick and easy way to get large amounts of fruits and leafy greens into your daily diet— and give your body the plant-based nutrients it craves. And we promise you they are tasty!


What the heck is in there?!

That’s always one of the first questions we get— and its a good one! Well, it’s a pretty simple (and tasty) combo: leafy greens + fruit +  liquid-base … and maybe some fancy superfood toppings. It may seem like a crazy diet fad, but honestly once you try a green smoothie, you’ll most likely become insanely addicted (like us)! And there is nothing better than downing 2 cups of spinach a day in a delightful fashion.

And if you want to get all scientific, dark leafy greens contain: high-quality amino acids, important minerals, vitamins, antioxidants and beneficial phytonutrients. Phytonutrients are plant-based chemicals that support your immune system, improve health and longevity, and may reduce life- threatening diseases. I know that’s a mouthful, so that’s why when you hang out with us, we try to keep the green smoothie lifestyle simple and fun. I think we can both agree fruits and vegetables are good for you.


5 Reasons we love green smoothies

FAQ1. Natural energy booster to keep a little pep in your step in the morning (and during those afternoon slumps).

2. Natural weight loss can be a happy side effect of gulping these in place of a typical breakfast (just make sure to include healthy fats and protein to make it a more complete meal).

3. Stay healthy all-year-long. Simple way to boost your immune system when you’re feeling under the weather.

4. Packed with disease-fighting antioxidants. The phytonutrients in leafy greens boost your body’s immune system and keep it functioning properly.

5. Hands down— The best fast food. It takes less than 5 minutes to make a green smoothie (and clean up!) and they’re super easy to take on the go– especially when you prep ahead.


Want to get adventurous?!
Make your own green smoothie!

The beginner-friendly formula below is how we make most of our delicious green smoothie recipes. Now all you need is a blender, an open mind, and a willingness to drink your veggies! Make sure to check out our Beginner’s Luck and other recipes for inspiration.

Create your own yummy green smoothie with this awesome chart that breaks it all down.    —


Green smoothie blending tips:

1. Tightly pack 2 cups of leafy greens in a measuring cup and then toss into blender.
2. Add 2 cups of water and blend together until all leafy chunks are gone.
3. Add 3 cups of fruit and blend again until smooth.
4. Pour into a mason jar (or cute cup of your choice).
5. Gulp or sip like a rawkstar!

PSSST! Got an allergy to mango or pineapple, or not a big fan of bananas? You can substitute any fruit with another fruit with a one to one ratio.



Jump on the green smoothie bandwagon!

Join us for our always free 30-Day Green Smoothie Challenge. Get access to new green smoothie recipes, weekly shopping lists, and a rawkin’ community of over 500,000 people cheering you on for 30 days –> sign-up here.

Are you a green smoothie fan, yet? If you have a favorite recipe of your own, we’d love to hear about it in the comments below (we’ll read everyone).

1,381 Responses to “Green Smoothie 101: How to make a green smoothie”

  1. Carole 9.11.2016 at 10:11 pm #

    Do I need to sign up for the 30 day challenge that starts Oct 1st?

    • SGS Rawkstar 9.12.2016 at 8:25 pm #

      Hi Carole,

      I just checked and you’re all set! We can’t wait to kick off our next 30-Day Green Smoothie Challenge on October 1st!

  2. Barry kerrigan 9.11.2016 at 9:07 pm #

    Can a diabetic use this drink daily?

    • SGS Rawkstar 9.12.2016 at 8:24 pm #

      Hi Barry,

      Thank for reaching out to us. Since we are not doctors or nutritionists, we suggest that any member of community with health concerns to speak to their healthcare provider to confirm that green smoothies and the natural sugars are okay for their eating plan. Here is a link to our favorite low sugar fruits.

      Hope that helps.

  3. Hilary 9.9.2016 at 8:46 am #


    Can you give me a shopping list to start my challenge. Thank you!

    • SGS Rawkstar 9.9.2016 at 12:16 pm #

      Hi Hilary,

      Our next FREE 30-Day Green Smoothie Challenge kicks off on October 1st. We’ll send the first set of recipes + your weekly shopping list the week before so you’re all ready to blend. Can’t wait that long? Check out our 30-Day Green Smoothie Challenge E-Guide in our shop and complete a challenge on your time!

  4. Tim 9.6.2016 at 4:55 am #

    Ran many of these smoothie recipes through a nutrition analyzer. I was shocked at the number of grams of sugar! And it’s all fructose, which is hard on the liver.

    Do you have any truly green smoothie recipes, meaning no fruit? The high sugar content seems very unhealthy.

    • Erica 9.6.2016 at 8:23 am #

      each recipe is for 2 servings! So yes, way too much sugar if you had all of it at once. Also, there is no added sugar which is important to note that this is very high fiber, and for me all the sugar I allow all day… except for a small amount of milk in my tea/coffee…

    • SGS Rawkstar 9.6.2016 at 1:46 pm #

      Hi Tim,

      Each smoothie has 3 cups of fruit in it, and it is recommended that an adult has 1.5 to 2 cups of fruit a day. When you drink 16oz of our green smoothie recipe you will be meeting, or just under your daily intake for fruit. If you feel like that is too much fruit, feel free to do 2 cups of fruit in each smoothie with 3 cups of leafy greens.

      Hope that helps. 🙂

      P.S. Looking for a veggie packed green smoothie? Check out our Veggie Cocktail Green Smoothie here…

  5. Nalynah 8.29.2016 at 4:58 am #

    I’m new to this. Is there something specifically I should start with? Or do I just start wherever. I need some guidance! Please help. Thank you.

  6. S watson 8.17.2016 at 1:59 am #

    I would like a recipe for smaller portions. So I don’t make a large batch at one time. I am new at this, enjoyinbg the comments

    • SGS Rawkstar 8.17.2016 at 8:09 am #

      Hi S Watson,

      No worries! You can easily halve our recipes to make a single serving. I do each morning blending with my NutriBullet.


  7. Christiana 8.16.2016 at 9:02 pm #

    Hi! Your website looks amazing! I’m considering doing the one day cleanse as a trial before the 21 day! I have a question on cilantro, which I never liked! What is a good replacement for cilantro? I like it better to add parsley or just skip cilantro without adding a replacement?
    Thank you! Can’t wait to start

    • SGS Rawkstar 8.17.2016 at 8:08 am #

      Hi Christiana,

      Not a fan of cilantro? No worries! It seems to be an herb you either love or hate. Parsley is a great substitute! Learn more about our favorite detoxing herbs you can use in place of cilantro here…

  8. Katrina 8.16.2016 at 7:33 am #

    GM on a get healthy weight loss journey. I am looking for low carb -protein smooties.

  9. linda 8.14.2016 at 12:53 pm #

    I have a new high powered blender. Do I still need to mix the greens first?

    • SGS Rawkstar 8.15.2016 at 8:36 am #

      Hi Linda,

      If your blender is powerful enough to blend your green smoothie into creamy perfection without any leafy pieces. No need to blend your greens first, toss everything in at once + enjoy!

  10. Lee Huntley 8.13.2016 at 1:26 pm #

    I use the frozen spinach and the frozen kale because its easier to measure and I know I’m measuring the right amount, also I add 2 cups of Unsweetened Almond milk, and a couple slices of pineapple, then I add 1 1/2 serving of Chia-Flax…the smoothie is awesome and have a great taste and the total calories of my smoothie is 255 for 24 oz. I divide it into three 1 cup servings Breakfast, Lunch, and Dinner and I drink (4) 16.9 oz. bottles of water each day with it….I normally eat a boiled egg for snack,,,I love it.

    • SGS Rawkstar 8.15.2016 at 8:28 am #

      Rawk on, Lee! Do you pick up greens from the freezer aisle or freeze your own? We personally love to freeze our own greens. It’s perfect for stocking up when your favorites are in season, or better yet…on sale!

      Learn more about how we freeze our greens here…

      • Lee 8.29.2016 at 6:51 am #

        I get my leafy veggies from the freezer aisle…they are just as perfect as the fresh non frozen to my taste they are even better…also I lost 7 pounds in less than 10 days using the smoothies and a sensible diet.

    • Portia 8.30.2016 at 3:11 am #

      Lee- is that all you put in your smoothie? Spinach/kale mix, almond milk, pineapple & chia? How much spinach/kale do you use?

      Thanks in advance!

  11. Jean 8.12.2016 at 2:57 am #

    I do it all the time, so handy to have on way to work I put mint in my smoothies so the flavour really infuses overnight and gives it an extra kick, and it’s cold too which is an extra bonus. Just give it a stir in morning and you’re good to go

    • SGS Rawkstar 8.12.2016 at 5:17 pm #

      Thanks for sharing, Jean! <3

  12. Nicole 8.11.2016 at 12:57 pm #

    I’m new to green smoothies and loving it. Please comment on making smoothie the night before having it. I’d like to take it in a thermos to have on my way to work after going to the gym. Would there be a significant loss of nutrients?
    Thank you.

    • SGS Rawkstar 8.12.2016 at 5:17 pm #

      Hi Nicole,

      Great question! Our recipes will keep in your refrigerator in an airtight container for up to two days. Adding a little bit of lemon juice helps preserve all of their green goodness! Because our recipes are free of any yucky additives or preservative you may notice some separation. Simply give your smoothie a quick shake before enjoying.

      While the ingredients will begin to oxidize and you will experience a small amount of nutrient loss, we love pre-blending our green smoothies. It makes this healthy habit so easy + it’s our belief that some nutrients is better than no nutrients at all!

      Hope this helps! Looking to use your green smoothie after your workout? Check out our Post-Workout Green Smoothie Recipe here…

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