Berry Smoothie Bowl

This berry smoothie bowl is a thick blend of frozen strawberries, blueberries, banana and Greek yogurt, spooned into a bowl and topped with sliced banana, a little granola and chia seeds. It’s thicker than a smoothie, so you eat it with a spoon, and it takes 5 minutes. One bowl has about 18 g of protein and 10 g of fiber. Because the fruit is blended, its sugar counts as free sugar, so it’s worth keeping the portion and the sweet toppings in check.

• Serves: 1
• Prep time: 5 minutes
• Cook time: none
• Total time: 5 minutes

Ingredients

Smoothie base

• 75 g (½ cup) frozen strawberries
• 75 g (½ cup) frozen blueberries
• 1 small banana (about 100 g), sliced and frozen
• 100 g (scant ½ cup) plain nonfat Greek yogurt
• 60 ml (¼ cup) milk or unsweetened plant milk, plus a little extra if needed

Toppings

• A few slices of fresh banana (about 30 g)
• 2 tablespoons (20 g) granola
• 1 teaspoon chia seeds
• A few fresh berries (optional)

Method

1. Put the frozen strawberries, blueberries and banana in a blender with the yogurt and milk.
2. Blend on low, stopping to scrape down the sides and push the fruit toward the blades, until thick and smooth. A smoothie bowl should be thick enough to hold a spoon upright.
3. Add a splash more milk only if the blender is stuck. Too much liquid makes it a drink.
4. Spoon into a bowl and smooth the top.
5. Arrange the banana slices, granola, chia seeds and any fresh berries on top, and eat straight away.

Tips for a thick smoothie bowl

• Use frozen fruit. It gives the thick, ice-cream-like texture. Freeze ripe bananas in slices in advance.
• Go easy on liquid. Start with a little and add more a spoonful at a time.
• Use a tamper or stop and stir if your blender has trouble with thick mixtures.
• Chill the bowl for 10 minutes first in hot weather, so it doesn’t melt too fast.

Keep the sugar in check

Blending breaks down the structure of the fruit. The NHS counts sugars in smoothies as free sugars, the type we should eat less of, and recommends no more than 30 g of free sugars a day for adults. This bowl uses a moderate amount of fruit, adds protein from yogurt to make it more filling, and keeps the granola small. To keep it balanced:

• Don’t add honey, syrup or fruit juice to the blender.
• Use plain yogurt, not flavored.
• Keep granola to a spoonful, or use oats and seeds instead.
• Add spinach to the blend for extra fiber and vitamins without changing the color much.

Our guide on how much sugar per day explains free sugars in more detail.

Swaps and variations

• Tropical: frozen mango and pineapple with coconut yogurt and toasted coconut.
• Green: add a handful of spinach and use kiwi slices on top. Our green smoothie has a similar base.
• Chocolate berry: add 1 teaspoon of unsweetened cocoa powder to the blend.
• Higher protein: use 150 g of Greek yogurt, or add a spoonful of nut butter.
• Dairy-free: use soy yogurt and soy milk, which have more protein than other plant alternatives.
• Lower sugar: use half a banana and replace it with a few cubes of frozen cauliflower or zucchini, which add thickness without much taste.

Nutrition per serving (estimate)

One serving is one bowl with toppings. These figures were calculated from USDA FoodData Central values for frozen unsweetened strawberries, blueberries, banana, nonfat Greek yogurt, 2% milk, homemade-style granola and chia seeds.

Most of the sugar comes from the fruit, with a little from the milk, yogurt and granola. It’s a filling breakfast with plenty of fiber and protein, but it’s a fairly large portion of fruit. For a lighter version, halve the banana and skip the granola, which cuts it to about 250 calories. Berries also provide vitamin C: our list of vitamin C foods shows how much.

Contains: milk (yogurt, milk). Granola may contain gluten, nuts and other allergens, so check the label.

Make-ahead smoothie packs

Put the frozen fruit portions into freezer bags, one per bowl. In the morning, tip a bag into the blender with the yogurt and milk. They keep for up to 3 months in the freezer.

What to serve with it

• A boiled egg on the side for extra protein.
• A cup of tea or coffee.
• For more breakfast ideas, see our Greek yogurt parfait and high-protein breakfast ideas.

Common questions

Is a smoothie bowl healthy?

It can be, especially when it’s made with whole fruit, plain yogurt and modest toppings. Many café smoothie bowls are much larger and topped with lots of granola, honey and nut butter, which adds a lot of sugar and calories.

Can I make a smoothie bowl without a high-powered blender?

Yes. Let the frozen fruit soften for 5 minutes, and use a little more milk. A food processor also works well for thick mixtures.

Can I make it the night before?

It’s best fresh. You can blend it and freeze it in a container, then let it soften for 10 to 15 minutes before eating.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.