Frozen blueberries, raspberries, and blackberries combine with healthy ingredients to make this creamy & high-protein triple berry smoothie! This recipe is banana-free and ready in just 5 minutes.
- Dietary features: gluten-free, nut-free, and easy to customize to make vegan (just use vegan yogurt!)
- Packed with just 6 healthy, antioxidant rich ingredients
- More than 20 grams of protein (without protein powder!)
- Easy to customize and double
Ingredients and substitutions
- Triple berry blend: I use a frozen "triple berry" bag from Publix that consists of blueberries, raspberries, and blackberries. Strawberries or even cherries would also work here. Use ⅓ cup of each berry if making your own blend.
- Yogurt makes a creamy, protein-rich base. Choose plain Greek yogurt to limit added sugars or go for a berry-flavored yogurt. Substitute with your favorite dairy-free yogurt to make vegan. Soy yogurt and pea protein-based yogurts are usually higher in protein than almond or coconut yogurt.
- Orange juice adds sweetness and brightness to the smoothie. I like pulpy OJ for extra fiber, but you can choose whatever you like best. When I was first testing this recipe I used soy milk and it just wasn't right. Orange juice turned out to be the ingredient that ties everything together!
- Hemp hearts add healthy fats and protein. They blend very easily into the smoothie. You can omit these if you don't have any. Ground flax seeds and chia seeds are great replacements or additions.
- Sunflower butter adds protein and healthy fats which makes the smoothie more filling. This is an allergy-friendly seed butter that is neutral enough that it pairs well with berries. If replacing, go for a neutral nut butter like cashew.
- Spinach is virtually undetectable here. I use fresh spinach but a handful of frozen (about ½ cup) also works. Kale is also a great option.
Expert tips and variations
- Frozen vs fresh fruit: Always use frozen fruit to prevent your smoothie from getting watered down.
- How to freeze your own berries: Rinse fresh berries to remove any debris. Let air dry, then transfer to a cutting board. Don't overlap. Place the cutting board in the freezer until your berries are frozen through. This shouldn't take more than 2-3 hours. Transfer to a freezer-safe container and freeze for up to 3 months.
- Other fruit options: Cherries, mango, or banana would go well in this recipe. Add extra orange juice or milk of choice to thin as needed.
- Learn more about how to make satisfying smoothies in my guide to filling smoothies.
I don't recommend making smoothies in advance because they lose their iciness when the frozen fruit thaws in the fridge.
Instead, add the frozen berries, spinach and hemp hearts to a container and freeze. This way when you're ready to make the smoothie you can make it more quickly without compromising texture.
Definitely! Double all of the ingredients and blend as you would a single serving. You can even triple or quadruple it if you have a large enough blender.
Add healthy fats and proteins, not just frozen fruit. Healthy fats like nut butters and seeds slow digestion which helps to keep you full longer.
Add yogurt for extra protein and always use milk (non-dairy or otherwise) in place of water. You can add a scoop of protein powder for even more protein.
Fiber-rich ingredients like spinach and berries also make a smoothie more balanced.
Smoothies are very healthy if you watch out for too many added sugars. Since fruit is so naturally sweet you can choose a plain yogurt and unsweetened non-dairy milk to limit added sugars. Add liquid sweeteners like agave or maple syrup 1 teaspoon at a time.
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Triple Berry Smoothie
- 1 cup frozen triple berry blend blueberries, raspberries, raspberries (see note #1)
- 1 cup orange juice
- 1 cup fresh spinach see note #2
- 1 tablespoon hemp hearts see note #3
- 5 ounces Greek yogurt or yogurt of choice
- 1 tablespoon sunflower seed butter see note #4
- Add all ingredients to your blender: frozen berries, orange juice, fresh spinach, hemp hearts, yogurt, sunflower seed butter. Blend until smooth and creamy.
- Add an extra splash of orange juice or milk of choice as needed for thinning. Enjoy cold.
- Triple berry: I use a frozen "triple berry" bag from Publix that consists of blueberries, raspberries and blackberries. Strawberries or even cherries would work here. Use ⅓ cup of each berry if making your own blend.
- Spinach: You can omit or use ½ cup frozen spinach if desired. Kale also works.
- Hemp hearts add healthy fats and protein and blend very easily into the smoothie. You can omit these if you don't have any or replace with equal amounts of ground flax seed or chia seeds.
- Sunflower butter adds protein and healthy fats which makes the smoothie more filling. If replacing, go for a neutral nut butter like cashew butter.