Green smoothie for breakfast is how a lot of our members at the Samford gym get food in on mornings when they would otherwise skip it. It takes three minutes, it can be drunk in the car, and it is one of the easiest ways to get a serve of greens before 7am.
What makes a good green smoothie for breakfast
A smoothie that works as breakfast needs more than leaves and water. It needs protein, some carbohydrate and a bit of fat so it actually holds you until morning tea. Our simple formula:
| Part | Examples | Amount |
|---|---|---|
| Greens | Spinach, kale, cos lettuce, cucumber | One to two handfuls |
| Fruit | Frozen banana, mango, pineapple, berries | One cup |
| Protein | Greek yoghurt, milk, protein powder, silken tofu | 20 to 30 g protein |
| Fat | Nut butter, avocado, chia, oats | One tablespoon or a quarter avocado |
| Liquid | Milk, soy milk, water, coconut water | 250 to 350 ml |
Four recipes
1. The starter green
One frozen banana, a big handful of baby spinach, 200 g Greek yoghurt, 250 ml milk. Spinach is the mildest green and almost disappears behind the banana.
2. Tropical green
One cup frozen mango and pineapple, a handful of spinach, half a cucumber, a scoop of vanilla protein, coconut water.
3. Green and oats
Half a cup rolled oats, one frozen banana, a handful of kale with stems removed, one tablespoon peanut butter, 300 ml milk. The most filling of the four.
4. Berry green
One cup frozen mixed berries, a handful of spinach, 150 g yoghurt, a tablespoon of chia seeds, water to blend. The berries turn it purple, which is handy if green drinks put you off.
Before or after an early session?
If you train at 5:30am, a full smoothie straight before is usually too much. Have half before, or a banana, and the rest after. Our pre workout snack guide explains how much to eat in the hour before training.
If you train later in the morning, the full smoothie at breakfast works well as long as there is an hour or two before you start.
Prep it the night before
Bag the fruit, greens and oats in the freezer in single portions. In the morning, tip one into the blender with the liquid and protein. It removes the most common excuse, which is time.
Some members add a green plant food powder to their bags instead of fresh leaves when the fridge is empty. If you want to know what goes into those blends, here is a plain guide to green superfood powder.
Getting the taste right
If your first green smoothie tastes like grass, add more frozen fruit and use less of a stronger green like kale. A squeeze of lemon or a few mint leaves lifts the flavour. Cold blends taste sweeter than room temperature ones.
Common questions
Is a smoothie enough for breakfast?
It can be, if it has protein, carbohydrate and some fat. Leaves and water alone will not hold you until lunch.
Can I make it the night before?
You can blend it and keep it in a sealed bottle in the fridge, but it separates and dulls in colour. Freezer bags you blend fresh are better.
What is the mildest green to start with?
Baby spinach. It is almost tasteless in a smoothie with banana or mango.
Should I drink it before I train?
Only if the session is at least an hour away, or have half and finish it after.
When to get it checked
If early sessions always feel flat no matter what you eat, or you feel unwell during morning training, talk to an exercise physiologist. It may be the session timing or load rather than breakfast, and we can sort that out with you.