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Breakfast smoothies helped me lose 15 pounds in 2023 and I am so excited to share these healthy recipes with you. They’re quick to make, packed with essential nutrients, and help curb cravings throughout the day. With the right mix of fiber-rich leafy greens, protein, and healthy fats, a smoothie can keep you full, boost metabolism, fuel your morning with lasting energy and help with weight loss.
Why Smoothies Help With Weight Loss
A well-balanced breakfast smoothie can be a powerful tool for weight loss when made with specific ingredients. Unlike bagels or frozen waffles, a nutrient-dense smoothie provides a combination of fiber, protein, and healthy fats that keep you full, energized, and satisfied throughout the morning. Here’s why a properly balanced smoothie can support your weight-loss journey like it has for me:
- Supports fullness and reduces cravings: Ingredients like chia seeds, flaxseeds, and oats add fiber, which helps curb hunger and keeps me from mindlessly snacking an hour later.
- Easy to balance macros: With the right mix of protein (Greek yogurt, protein powder, or nut butter) and healthy fats (avocado, nuts, or coconut milk), I get a filling, balanced meal in one glass.
- Hydration for better metabolism: Using a base like water, almond milk, or coconut water helps me stay hydrated, which is key for digestion, energy levels, and preventing false hunger signals.
- Keeps blood sugar steady: A well-made smoothie avoids the sugar spikes that lead to energy crashes and cravings. I stick to natural sweeteners from berries, bananas or even a dash of cinnamon instead of loading up on added sugars.
- Boosts fat-burning: Certain ingredients—like green tea, ginger, and leafy greens—have been shown to support metabolism and aid in fat loss, making them perfect smoothie additions.
Breakfast Smoothie Ingredients
Not all smoothies are created equal, so balancing nutrients is key. I blend fruits, vegetables, and protein to keep me satisfied for hours, always including fiber to aid digestion and control cravings. A well-balanced smoothie isn’t just breakfast—it’s a powerful tool for reaching weight-loss goals in a healthy and sustainable way. Here’s what I like to include in my healthy breakfast smoothies:
- Protein: Whether it’s my homemade protein powder, chia seeds, hemp seeds/hearts, peanut butter or almond butter (or any seed/nut butter), greek yogurt (or vegan yogurt), I’ve got protein covered. You can boost any smoothie with these options.
- Fiber: I choose to blend smoothies over juicing in the morning to start the day off right with fiber. Your blender doesn’t get rid of the fiber in whole fruits and vegetables, and your body will benefit!
- Leafy greens: Not every smoothie has leafy greens (yet feel free to add them any time!), though I often try to add in a handful or two of spinach or kale.
- Natural sweeteners: Instead of turning to refined sugar right after I wake up, I stick to natural sugar from fruit like mango, pineapple, strawberries, and blueberries. They tend be sweet, nutrient-dense and high in fiber.
- Unsweetened liquid bases: I love fresh juice and do enjoy it every now and again, yet my smoothies are fueled with unsweetened almond milk, coconut milk, coconut water or just plain water to ensure I’m not adding extra sugar that my body does just fine without. I choose dairy-free options as that makes my body feel better yet feel free to use dairy milk if that works for you.
Not sure which brands to buy? Check out my best almond milk brands and the best coconut milk brands. If you’d rather make it, check out how to make almond milk article to walk you through the process.
How to Make a Breakfast Smoothie
When I wake up in the morning, it’s takes a bit for me to want to eat or drink anything other than tea or coffee. Yet an hour or two later, I feel ready for a smoothie and make it before I allow the bagel or waffles to sneak on in. Here’s some basic steps I do when making a smoothie for breakfast:
- Start by gathering your ingredients. Spinach, kale, cauliflower, and frozen fruits go in the blender first.
- Pour in your liquid base. Unsweetened dairy-free milk, water or fresh pressed green juice are all great options.
- Blend it together until everything is pureed and super smooth.
- Add in superfoods like chia seeds, yogurt and collagen into a high-speed blender and blend until smooth. This protein-packed ingredients ensure you will be satisfied and your smoothie is creamy.
- Pour your smoothie into your favorite glass or to-go cup. You’re now ready to enjoy a nutritious, satisfying breakfast that’ll support your weight loss goals.
Helpful Smoothie Prep
I often meal prep smoothies on the weekend. Freeze the entire smoothie recipe (except the liquid) in single serve containers or bags. Get it out the night before and thaw in the fridge overnight. In the morning, toss it in the blender, add your liquid and breakfast is ready!
13 Healthy Breakfast Smoothies for Weight Loss
Starting your day with a weight-loss smoothie is one of the easiest ways to stay on track with your health goals. With the right ingredients, you’ll feel full, energized, and ready to take on the day—without the cravings! Here are some of my favorite breakfast smoothie recipes for weight loss:
Creamy Banana Smoothie
364 calories | 18 g protein
Power up your day with this creamy banana smoothie! With a plant-based protein boost, it keeps your energy steady and your morning delicious.
Creamy Avocado Smoothie
331 calories | 6 g protein
This creamy avocado smoothie blends tropical flavors with a subtle nuttiness for a deliciously refreshing treat. Made with cashew milk, spinach, cashews, and pineapple, it’s a nutrient-packed way to fuel your day.
Vanilla Bean Yogurt Smoothie
371 calories | 26 g protein
This easy and delicious vanilla bean yogurt smoothie comes together with just five simple ingredients. Customize it with your favorite seasonal fruit for endless flavor possibilities!
Rich Coffee Smoothie
241 calories | 5 g protein
This energizing coffee smoothie is packed with protein, fiber, and caffeine, making it the perfect grab-and-go breakfast to power your morning!
Savory Smoothie
358 calories | 20 g protein
If you’re looking for a not-so-sweet smoothie then this savory smoothie is for you! It is naturally protein-packed and full of the flavors of my favorite fresh salsa.
Cinnamon Date Smoothie
421 calories | 9 g protein
Try this crowd pleasing Cinnamon Date Smoothie that’s perfectly sweet using plant-based ingredients. The Medjool dates and cinnamon naturally sweeten this smoothie, while the rolled oats thicken it to a milkshake consistency.
Brain Food Smoothie
392 calories | 12 g protein
This brain-boosting smoothie fuels your morning with protein, healthy fats, and electrolytes. Creamy avocado adds omega-3s for brain health and helps your body absorb nutrients from the greens!
Easy Flaxseed Smoothie
356 calories | 8 g protein
This is a protein-packed, filling smoothie recipe that’s perfect for a quick lunch or post workout pick-me-up. Easily omit the date if you wanna cut back on the natural sugar. Flaxseed is a superfood with fat, protein and fiber; basically a great way to start your day.
Vanilla Matcha Smoothie
370 calories | 17 g protein
The mellow taste of matcha with sweet vanilla, blended into a delicious, creamy smoothie. Enjoy any time of the day, this matcha smoothie recipe is perfect for breakfast, pre- and post-workout and midnight snacks, too!
Caramel Protein Shake
358 calories | 9 g protein
Plant powered protein for the win in this decadent caramel protein shake. Completely satisfying and healthy, take your next snack or dessert up a notch with this chickpea + Medjool date combo.
Fat Burning Smoothie
360 calories | 10 g protein
This breakfast smoothie is tailor-made to speed up the metabolism and burn fat (hello weight loss!). Drink this smoothie, then get in a morning workout. This will maximize the benefits of the grapefruit and celery.
Chocolate Protein Shake
398 calories | 15 g protein
This plant-based twist on a classic chocolate protein shake is perfect for a quick, satisfying meal replacement on a busy day at school or work.
Meal Replacement Smoothie
343 calories | 10 g protein
Meal replacement smoothies are a nutrient-packed way to fuel your busy day—delicious, convenient, and the healthiest fast food around!
Common Questions
Absolutely! A well-balanced smoothie can be a quick, easy, and nutritious way to start the day—especially when mornings are busy. If you include protein, healthy fats, and fiber, it’ll keep you full and energized for hours.
It’s definitely okay to drink a smoothie first thing in the morning, or second or third thing. I often start the day with coffee, then drink my smoothie around mid-morning. If I know there won’t be another time to enjoy breakfast, I’ll start with the smoothie to help my body wake up and fuel up, then opt for coffee later in the day.
I like to keep it simple with a mix of leafy greens (like spinach or kale), fruit (berries, bananas, or mango), a good protein source (Greek yogurt, protein powder, or nut butter), and healthy fats (chia seeds, flaxseeds, or avocado). Toss in some fiber (like oats or flaxseeds), and you’ve got a powerhouse breakfast!
Yes! When I choose a smoothie for breakfast, I make sure it has enough protein (aim for 10 grams or more) and healthy fat to help turn the natural sugar from the fruit into usable energy without a sugar crash. I don’t want to be hungry an hour later, so I load that smoothie up with ingredients that will fill me up and keep me satisfied until lunch.
Yes, fruit smoothies can be a helpful part of a weight loss plan, but it depends on how they’re made. Smoothies packed with whole fruits, vegetables, and healthy ingredients like protein or fiber can keep you full longer and provide essential nutrients.
It really depends on what you like. I usually go for unsweetened almond milk or oat milk, but you can use coconut milk, cashew milk, or even just plain water. If you want extra protein, dairy milk or high-protein plant-based milk is a great option too.
Ingredient Swaps
Customizing your breakfast smoothie to fit specific dietary need while still supporting weight loss is totally doable with a few simple swaps. Here’s some easy substitutions to help you create a breakfastA well-balanced smoothie can help with weight loss in several ways: smoothie for your lifestyle.
- Vegan: Substitute 1 scoop of collagen powder with 1 serving of homemade protein powder if you’re wanting to make a breakfast smoothie that’s protein-packed and vegan.
- Lower sugar: To lower the sugar content of the natural fruits, swap 1/4 avocado with banana.
- Swap yogurt: You’re welcome to switch to a different yogurt. Just ensure it’s plain or has little sugar.
- Swap cashews: You can swap cashews for almonds or oats.
- Swap cashew milk: Cashew milk is my favorite but feel free to substitute it with any dairy-free milk you like.
Healthy Breakfast Smoothies for Weight Loss
Ingredients
Spinach Breakfast Smoothie
- 1 cup spinach
- ½ lemon
- 1 cup cashew milk
- 1 cup peaches frozen
- 2 tbs chia seeds
Weight Loss Berry Breakfast Smoothie
- 1 cup kale
- ½ cup water
- 1 orange peeled
- ¼ cup pineapple frozen
- 2 tbsp beets chopped
- 2 tbsp collagen
Raspberry Breakfast Smoothie
- ¼ cup cauliflower frozen
- 1 cup raspberries frozen
- ½ banana
- 1 cup cashew milk
- 2 tbsp cashews
Instructions
- Choose a recipe above and prepare the fruit and vegetables.
- Blend each smoothie with the ingredients in this order to get the best blend.
- Pour into your favorite glass and enjoy a healthy breakfast.
Equipment
Notes
- Vegan? Swap 1 scoop of collagen powder with 1 serving of homemade protein powder
- To reduce the natural fruit sugars, use 1/4 avocado and 1 banana
- You can swap in any kind of yogurt if you preder, just choose one that’s plain or with limited sugar
- Cashews can be swapped for almonds or oats.
- Cashew milk can be swapped for any dairy-free milk of your choice
Complex carbs are not refined carbs, they come from whole grains. I think there’s a typo up there!
That being said, my husband and I love all of your smoothie recipes!
Hi EmKay! Thanks for catching that, so glad y’all have enjoyed the smoothies!
Really good, great taste, used baby kale, unsweetened almond milk frozen straw babanas
Keep on rawkin it!
I’m allergic to almonds. Can I use oat milk or soy milk and peanut butter?
Great question Jessica. You absolutely can! These recipes are very forgiving when it comes to swapping out the liquid base with one that works better for you, as well as different nut butters when needed. Happy breakfasting!
Use rice milk
This Smoothie is amazing and works fast on melting fat.
23g of sugar and only 8.6g of protein? This doesn’t sound healthy to me.
Most of our lower sugar options for smoothies contain around 20g of sugar. The diff is those sugars are natural and mostly from the fruit in the smoothie. Each smoothie contains ~1.5 cups of fruit and according to USDA dietary guidelines, an adult consuming 2,000 calories per day should be eating two cups of fruit per day. In addition, a serving of fruit usually contains no more than 20 grams of sugar (compared to 40 grams in a can of soda), has fiber and has nutrients like vitamin C. So you’re getting a lot of bang for your buck. The fiber in the fruit helps your body to process the natural sugar contained in that same fruit. To up the protein content to 18.6 g, you can toss in 1 serving of our homemade protein powder.
If this is still a bit too much sugar for you, feel free to flip the ratio of leafy greens to fruits.
Such a yummy and filling breakfast! 🙂
Using a green smoothie as a meal replacement helps me manage my weight, fuel my body, and are just down right delicious!
I love this recipe! It’s delicious and keeps me full all morning.
Thank you for taking the time to break down what a “healthy” smoothie actually is. I’ve been blending for awhile now and always hungry and I was totally missed the protein/fat combo. So thanks for that! And of course- I loved the recipe too. 🙂
While I’m not looking to lose weight, I love the recipes from this post as more filling breakfast options. I don’t always feel full from green smoothies, yet these are great + filling, which helps me out with the mid morning hungries.
Oooh yes! Mid-morning hungries must be avoided! So glad these recipes helped and we love that you saw their value for more than just weight loss too. 🙂