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High Fiber Smoothie Recipe

High Fiber Smoothie

Wholesome Cove
This high fiber smoothie recipe combines frozen mixed berries, spinach, oats, and chia seeds into one blender jar, and it delivers close to 18 grams of fiber per serving.
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Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Drinks
Cuisine American
Servings 2 smoothies
Calories 310 kcal

Equipment

  • High-speed blender - Breaks down oats and chia seeds fully
  • Liquid measuring cup
  • Dry measuring cups
  • Rubber spatula
  • Cutting board
  • Knife
  • Freezer-safe container - For freezing banana slices
  • Mason jars - For serving
  • Small freezer tray or plate - For flash-freezing banana slices
  • Kitchen scale - Optional, for consistent results

Ingredients
  

  • 1 cup frozen mixed berries - 150g, blueberries, raspberries, and blackberries work well
  • 1 medium ripe banana - sliced and frozen at least 2 hours ahead
  • 1 cup fresh baby spinach - 30g, packed
  • 1/3 cup old-fashioned rolled oats - 30g
  • 2 tablespoons chia seeds - 28g
  • 3/4 cup plain Greek yogurt - 170g
  • 1 cup unsweetened almond milk - 240ml, or regular dairy milk
  • 1 tablespoon raw honey or maple syrup - 15ml, optional, to taste
  • 3 ice cubes - optional, for a colder and thicker texture

Instructions
 

  • Freeze the banana: Peel and slice one medium banana into ½-inch rounds. Lay flat on a parchment-lined tray and freeze for at least 2 hours until solid.
  • Add liquid and yogurt: Pour 1 cup almond milk into the blender jar, then add ¾ cup Greek yogurt.
  • Layer in spinach and berries: Add 1 cup packed spinach, 1 cup frozen mixed berries, and the frozen banana slices.
  • Add oats, chia seeds, and sweetener: Sprinkle ⅓ cup oats and 2 tablespoons chia seeds over the fruit. Add honey or maple syrup now if using.
  • Blend until smooth: Blend on low for 10 seconds, then increase to high and blend for 45-60 seconds until no flecks remain. Scrape down sides halfway if needed.
  • Adjust consistency: Check texture—it should coat the back of a spoon. If too thick, add 2 tablespoons almond milk and blend. If too thin, add 3-4 ice cubes and blend again.
  • Pour and serve: Divide evenly between two 16-ounce glasses. Serve immediately for best texture, as chia seeds continue to thicken over time.

Notes

  • Freeze the banana in advance every time for a creamy texture without watered-down flavor.
  • Use rolled oats, not instant, for a smooth consistency without gumminess.
  • Pack the spinach when measuring to get the full fiber and nutrient content.
  • Let chia seeds blend fully rather than stirring them in raw to avoid a crunchy texture.
  • Taste before adding sweetener—very ripe bananas and berries are often sweet enough on their own.
  • Blend on high for the full 45-60 seconds to ensure oats and chia are fully pulverized.
  • Rinse the blender jar immediately after use—chia seeds harden and stick if left to sit.
  • Double the recipe and freeze extra portions in ice cube trays for faster blending on busy mornings.
  • For a dairy-free version, replace Greek yogurt with plain coconut or almond milk yogurt.
  • Store leftovers in an airtight jar in the fridge for up to 24 hours—stir or shake before drinking.

Nutrition

Serving: 1smoothieCalories: 310kcalCarbohydrates: 47gProtein: 21gFat: 8gSaturated Fat: 1.5gCholesterol: 10mgSodium: 150mgFiber: 17.5gSugar: 20g
Keyword berry smoothie, breakfast smoothie, healthy smoothie, high fiber smoothie
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