Green Smoothie for Beginners

A good green smoothie for beginners blends a handful of spinach with banana, frozen mango, milk and a spoonful of Greek yogurt and chia seeds. The fruit hides the taste of the greens, the yogurt and milk add protein, and the chia adds fiber. The recipe below makes one large glass with about 15 g of protein and 8 g of fiber, based on USDA FoodData Central values. Keep in mind that blended fruit counts as free sugar: the NHS includes smoothies in its free sugar guidance.

Easy green smoothie recipe

Makes: 1 large glass (about 450 ml). Time: 5 minutes.

• A large handful of baby spinach (about 30 g)
• Half a ripe banana (about 60 g)
• 100 g (¾ cup) frozen mango chunks
• 200 ml (¾ cup) milk, or a fortified unsweetened soy drink
• 3 tablespoons (about 50 g) plain Greek yogurt
• 1 tablespoon chia seeds
• A few ice cubes, optional

1. Put the milk and spinach in the blender first and blend until smooth, so no leafy bits remain.
2. Add the banana, mango, yogurt and chia seeds.
3. Blend for 30 to 60 seconds until creamy. Add a splash more milk if it’s too thick, or ice if you like it colder.
4. Drink straight away, or keep it covered in the fridge and drink it the same day.

Nutrition (estimate)

Calculated from USDA FoodData Central values for the ingredients above, using 2% milk and whole-milk Greek yogurt:

The 33 g of sugars come from the fruit (about 20 g) and the natural lactose in the milk and yogurt. Because the fruit is blended, the NHS counts its sugar as free sugar. Its daily limit for adults is 30 g of free sugars, so this smoothie uses about two-thirds of that. That’s a reason to treat a smoothie as a breakfast or snack in its own right, not as an extra drink alongside a meal.

Why blend instead of juice?

Blending keeps the whole fruit and vegetables, including the fiber, while juicing removes most of it. Fiber helps a smoothie feel more filling. Our guide to whether green juice is good for you compares the two.

Tips for a smoother, better-tasting smoothie

• Start with mild greens. Baby spinach is almost tasteless in a fruit smoothie. Kale is stronger, so start with a small amount and remove the stems.
• Use frozen fruit instead of ice for a thick, cold smoothie without watering it down.
• Blend the greens and liquid first, then add the rest.
• Add protein with Greek yogurt, milk, a fortified soy drink or a spoonful of nut butter, so the smoothie keeps you going longer.
• Taste before sweetening. Ripe banana and mango are usually sweet enough.

Lower-sugar variations

• More veg, less fruit: use half the mango and add a few slices of cucumber or zucchini.
• Berry and spinach: swap the mango for 100 g of frozen raspberries or blackberries, which are lower in sugar.
• Avocado: replace the banana with a quarter of an avocado for creaminess with less sugar.
• Unsweetened plant milk: unsweetened almond or soy drinks add less sugar than dairy milk.

Other green smoothie combinations

Who should be careful with green smoothies

• If you take warfarin: leafy greens are rich in vitamin K, which affects how warfarin works. The NIH Office of Dietary Supplements advises keeping your vitamin K intake steady, so talk to your doctor before starting a daily green smoothie.
• If you’ve had kidney stones: spinach is high in oxalate, and the NIDDK says people who form calcium oxalate stones may want to limit it. Use other greens, such as kale or romaine.
• If you have diabetes: fruit smoothies can raise blood sugar quickly. Check with your diabetes team, and consider the lower-sugar variations above.

Smoothie safety and storage tips

• Wash fresh produce well, especially leafy greens, before blending.
• Drink fresh smoothies the same day, and keep them in the fridge if you’re not drinking them straight away.
• Clean your blender right after use, so food doesn’t dry on the blades.
• Keep portions moderate. The NHS suggests a maximum of 150 ml a day of fruit juice and smoothies combined, with a meal, because of their sugar. A smoothie made as a meal with protein, as above, is a different case from an extra drink, but it’s still worth counting the fruit sugar.

Common questions

Can I make green smoothies ahead?

You can blend the night before and keep it covered in the fridge, but it tastes best fresh and may separate. Shake or stir before drinking. Another option is to freeze smoothie packs: put the spinach, fruit and chia in a bag, freeze, and blend with milk in the morning.

Is a green smoothie a meal replacement?

It can be a light breakfast if it includes protein, such as yogurt, milk or nut butter. On its own, a fruit and spinach smoothie without protein may not keep you full for long.

Are green smoothies good for kids?

They can be a good way to add vegetables, especially for picky eaters. Keep portions small, use more vegetables and less fruit, and serve them with a meal. Our guide to getting kids to eat vegetables has more ideas.

Can I use frozen spinach?

Yes. Frozen spinach works well, keeps for months and is often cheaper than fresh. A few frozen cubes can replace a large handful of fresh leaves, and you may need less ice. Frozen fruit, such as mango or berries, also makes the smoothie thick and cold without ice.

Which greens taste the mildest?

Baby spinach is the mildest and the best place to start. Kale, chard and romaine have a stronger flavor, so add a small amount first and increase it as you get used to the taste.

This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.