How to Build a Plant-Based Smoothie in 5 Steps

Building a plant-based smoothie can be simple if you know the right steps to follow. Use my 5-step smoothie guide to whip up a balanced, delicious drink in no time.

Most of my high-performance clients are fans of smoothies year-round – either as meal replacements, or as post-workout recovery nutrition. In both cases, the composition of the smoothie is key.

Here’s my 5-step formula, designed to supply a healthful balance of macro and micronutrients. At the end, I also share three of my favorite smoothie combinations. 

5 Steps to a Perfectly Balanced Smoothie

1. Start with a handful of veggies.

2. Add in a cup of fresh or frozen fruit.

3. Add plant-based protein.

4. Add healthy fat.

5. Blend in natural seasonings.

Read on for the value of each one, and example foods within each category.

STEP 1: Start with a Handful of Veggies

This step will start you off with valuable nutrients and fiber. Examples of veggies that work well in smoothies are:

• Kale

• Spinach

• Cucumber

• Zucchini

• Yellow bell pepper

STEP 2: Add in a Cup of Fresh or Frozen Fruit

Select a fruit (or more than one) as the next step. Fruit will dictate much of the overall flavor of your plant-based smoothie. It also provides natural sweetness so you won’t need to add sugar.

Include about the size of a tennis ball of one or a combination of the following:

• Banana

• Blueberries

• Mango

• Strawberries

• Apple

• Kiwi

• Cherries

• Pineapple

STEP 3: Add Plant-Based Protein 

One of the most important ingredients in a plant-based smoothie is a protein source you enjoy. Whether it’s a plant protein powder, higher protein dairy alternative, or a pulse (the umbrella term for beans, lentils, peas, and chickpeas), plant protein options are easy to keep on hand in your pantry or fridge.

 Select one serving of:

• Plant protein powder (such as plain pea protein powder)

• A higher protein plant-based “milk” or yogurt

• Chickpea or other pulse flour

• Organic tofu or Pumfu (pumpkin seed tofu)

• Cooked, chilled pulses (like white beans)

STEP 4: Include a Source of Healthy Fat

Fat can help you meet your energy needs, support exercise recovery, and boost satiety. It also ups the absorption of antioxidants and fat soluble vitamins. Healthy fat additions may include:

• Half an avocado

• A few tablespoons of nut butter (like almond, cashew, pecan, walnut, pistachio, macadamia)

• A few tablespoons of seed butter (tahini, pumpkin seed butter, watermelon seed butter, sunflower butter)

• A tablespoon of virgin coconut oil or coconut butter

STEP 5: Blend in Natural Seasonings

The right seasoning can transform your drink into one that’s refreshing, spicy, citrusy, or chocolatey. Examples of natural seasonings include:

• A slice of fresh ginger root

• A few dashes of cinnamon

• A tablespoon of raw cocoa powder

• A few fresh mint leaves

• A splash of organic citrus juice and zest

• Dashes of turmeric and black pepper

• A sprinkle of vanilla bean or pure vanilla powder

Fun fact: Did you know that piperine (a compound in black pepper) boosts the bioavailability of beneficial compounds in turmeric? 

Examples of Easy Plant-Based Smoothies

Here are three go-to combos I love. Add a pitted date or two or a touch of pure maple syrup for sweetness if desired, along with water or unsweetened plant milk (and ice if needed).

Cocoa Almond Cherry (Flavor: Chocolately)

• kale

• frozen pitted cherries

• plain pea protein powder

• almond butter

• raw cocoa powder

• cinnamon

• vanilla bean powder  

Citrus Cucumber Mango (Flavor: Refreshing)

• cucumber

• fresh mango

• plain pea plant protein powder

• avocado

• mint

• fresh lime juice

• organic lime zest

Blueberry Ginger Tahini (Flavor: Spicy)

• spinach

• frozen blueberries

• pea milk

• tahini

• fresh ginger

• turmeric

• black pepper

Bonus Tip: Use Beets for Color & Nutrients 

Have you ever made a smoothie with super healthy ingredients that looked completely unappetizing? To brighten it up, toss in a fresh organic peeled baby beet. Beets add a gorgeous hue, in addition to bonus nutrients that include:

• antioxidants

• anti-inflammatory compounds

• folate (for brain health)

• manganese (for skin and bone health)

• copper (for energy production)

• potassium (for heart, nerve, and muscle function)

• magnesium (for mood and healthy sleep)

• fiber (for digestive health).

You can even use the beet greens as an edible garnish or add them to a salad.

Now that you know how to make a balanced plant-based smoothie, select your ingredients for each step, and start experimenting! The more you make them the more you’ll discover which flavors you enjoy most.