3 Green Smoothies That Are OK To Drink Every Day
- Emma Lisa
- Feb 13, 2023
- 14 min read
Updated: Nov 13
Want a quick, delicious way to load up on leafy greens, fibre and plant-based nutrients? These three green smoothies are not only as tasty as they look, they are a nutrient-rich way to nourish hormones and keep your appetite stable and blood sugar regulated. Blenders ready? Let's make the green smoothie goodness together!
If you’ve ever wondered whether it’s actually okay to drink a green smoothie every day, the answer is a big, leafy YES... when you do it right. The key is balance. You want to make green smoothies with a variety of leafy greens, healthy fats and fibre-rich fruits that keep your digestion happy and your energy steady all day long. That is exactly what I have done her for you with these three green smoothies. Eac on was carefully created to support your hormones, improve gut health, and naturally boost energy without relying on sugar or caffeine.
Why You’ll Love The Recipes
boosts daily intake of greens, veggies and fibre intake effortlessly
supports hormone balance with greens + gentle carbs
saves you time, make ahead or grab & go
customisable to taste, dietary needs and budget
perfect for busy women who want energy-steady, whole-food breakfasts or snacks
Whether you’re easing into clean eating or already living the glow, these green smoothie recipes are a simple and delicious way to stay consistent with your nutrition goals. Try rotating them throughout the week and notice how much lighter, clearer, and more vibrant you feel inside and out.
How Often Can You Eat Green Smoothies?
The answer has two parts. It's important to be mindful when adding sugars, carbohydrates, or fats to your blender that you don't overdo it on too many calories in one meal. Trust me, it is so easy to do this in the name of eating healthier. You can pile on the healthy ingredients with Instagram-worthy toppings and before you know it, your smoothie has as many calories and a super-sized Big Mac Meal or even more!
To keep things balance, I generally recommend enjoying a green smoothie 3-4 times a week, or every other day BUT only if you are making sure you vary the ingredients each time. For instance, if you enjoy an almond milk, avocado kale based smoothie on Monday, make sure you switch it up and have a coconut water, mango and arugula based one on Wednesday. Yes, technically you could safely have a green smoothie every day, but it is so important to vary the greens you use, the milk and even the fruits to give your body a broad spectrum of nutrients throughout the week. Remember, healthy is all about balance, right!
How To Make Healthy Green Smoothies
A Nutritionist's Top Smoothie Making Tips
Green smoothies are one of the easiest ways to boost your daily intake of greens, fibre, and nutrients all in a single glass. Whether you’re short on time in the morning or need a quick afternoon pick-me-up, a well-balanced green smoothie can support energy, digestion, hormone balance, and glowing skin. Add the following recipes to your menu this coming week and follow these tips for making green smoothies that are not only delicious and creamy without ever tasting “too green.”
What To Add To Make Green Smoothies
You can make a simple green smoothie with a banana, a handful of spinach or kale and your choice of liquid to to blend it all together. Or you can get a bit fancy and combine all kinds of flavours, textures and ingredients to make healthy green smoothies (see key Ingredients). Typically though, a green smoothie will contain 1-3 fruits and some kind of leafy greens. I also like to add in extra dietary fibre like psyllium husk or chia seeds, a hit of protein powder, and a healthy fat to create a well-balanced meal if I am blending. As a Recipe Creator, I say the sky is the limit as to what you can use to make healthy green smoothie recipes. You can honestly add just about anything to your green smoothie to create a delicious shake and smoothie bowl.
Types Of Liquid Used In Green Smoothies
To be honest, you can use almost any liquid in green smoothies that you enjoy, but I generally recommend plant-based milk or simply water. Dairy milk can sometimes ferment in the stomach when combined with certain bitter greens like kale, which may make digestion harder for some people. Using plant-based alternatives or water helps keep your smoothie light, easy to digest, and nutrient-friendly, while still providing a creamy texture and great flavour. Here's some liquid variations to try:
almond milk: rich in magnesium, a great low calorie alternative to dairy
coconut milk: easily digested, it has a lovely thick consistency and a rich, creamy texture.
oat milk: an easy-to-digest, low-fat, low-sugar milk, adds healthy fibre and a creamy flavour.
soy milk: higher in protein than other plant-based milks; great option if you are vegan
coconut water: a nutrient dense water that is very hydrating and fabulous after sport or the gym
filtered water: easy and readily available, no taste so it blends with just about everything
No matter which version of milk you choose, adding greens smoothies to your meal plan each week is a fabulous and delicious way to get more fibre, eat a little more plant-based, and consume a well-balanced high protein meal. Experiment to find a few favourite recipes and then rotate those recipes each week to vary your nutritional intake and keep things interesting.
MEAL PREP TIP: always begins with the liquid first, and then add the remaining smoothie ingredients like fresh or frozen fruit, nuts and seeds, greens and veggies and then ice. Pouring in your liquid base first helps the blender blades move freely, creating a smoother smoothie texture. It also helps to preserve the life of your blender's blades from wear and tear. This practise will reduce the number of times you need to stop, scrape the sides and re-blend.
Best Types Of Greens For Smoothies
Not all greens are created equal and the type you choose can impact both flavour and digestion. Here are some great options to rotate in your smoothies:
kale: vitamins, antioxidants, but slightly bitter. Pair with sweeter fruit to balance the flavour.
arugula & watercress: peppery, refreshing greens that add variety and extra phytonutrients.
mixed baby greens: soft, tender leaves that blend easily and create a smooth texture.
fresh herbs (mint, parsley, basil): add flavour, antioxidants, and digestive support without bulk
spinach: mild in flavour, nutrient-dense, and easy to blend. Great for beginners..
If you’re sensitive to bitter greens like kale or arugula, start with smaller amounts and gradually increase. Blending them with sweeter fruits, avocado, or a touch of nut butter makes them easier on digestion while still delivering all the nutrients.
MEAL PREP TIP: A little helpful meal planning tip is to freeze your greens first. When you freeze spinach and kale, the frozen leaves shatter like glass if you squeeze them. I often wash and toss some in a Ziplock bag and freeze. When I need it for smoothies or other baking, I just crush the bag and tip out the flakes. So easy!
Best Fruits for Green Smoothies
When blending green smoothies, fruit plays two key roles: it adds natural sweetness to balance out bitter greens and helps your body absorb more nutrients (like iron and antioxidants). The trick is choosing fruit that supports digestion and keeps your smoothie light and refreshing and not overly sweet.
Here are my top Nutritionist's picks:
Green apples: slightly tart, and packed with fibre — the perfect partner for spinach or kale.
Bananas: natural sweetness and creaminess, plus potassium for muscle recovery. Use half a banana if you’re watching your sugar intake.
Pineapple: naturally sweet with a touch of acidity to cut through bitter greens — plus it contains bromelain, an enzyme that supports digestion.
Kiwi: tangy, loaded with vitamin C, and helps enhance iron absorption from leafy greens.
Avocado: adds a silky texture, healthy fats, and helps keep you full longer without any added sugar.
Lemon or lime: not your typical “fruit” addition, but a squeeze of citrus can lift the flavour and improve nutrient absorption and especially from iron-rich greens like kale or spinach.
The best rule of thumb when adding fruit to green smoothies is to keep the fruit-to-green ratio 1:2 (one part fruit to two parts greens). This will keep the sugar/fructose content low, the flavour well-balanced, and your smoothie tasty and refreshingly “green.”
MEAL PREP TIP: frozen is just as good a fresh in smoothies. In fact, fruit that is flash frozen after picking is often more nutritious that fruits and berries that have been force to stay fresh on grocery shelves. Frozen fruit and produce can sometimes be much cheaper as well, so check for bargains in the freezer section for staples like banana, berries, dragon fruit, mango, lychee, and passion fruit.
Experiment With Herbs & Spices
You might not think to flavour your smoothies with these, but clean eating herbs and spices can boost the nutritional profile of your smoothie recipes while offering additional health benefits. Try adding anise or cinnamon for a warming effect, turmeric and ginger for medicinal support, or fresh mint for a refreshing summer kick.
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The Key Ingredients Used
Easy Green Smoothie Formula
Building a nutrient-packed green smoothie is all about blending ingredients in a way that’s both delicious and functional. I recommend that you begin with a hydrating liquid first to help the blender blades rotate efficiently and catch the other food stuff with each rotation. Top the liquid with a generous handful of leafy greens for fibre and antioxidants, and include naturally sweet fruits for flavour and nutrients. Then round out the ingredients with a little protein and a healthy fat. This macro combination helps support hormone balance, steady energy, and satiety. Here’s my simple formula and the order I usually add ingredients to the blender:
Green Smoothie Ingredients
liquid base: filtered water, coconut water, or unsweetened plant-based milk for hydration
fruit + fibre: frozen banana, berries, mango, or apple for natural sweetness and fibre
leafy greens: arugula, spinach, kale, watercress, or fresh herbs; rotate weekly for variety
protein: protein powder, Greek yoghurt, or silken tofu to stabilise blood sugar and support hormones
healthy fats: avocado, chia seeds, flaxseed, or nut butter for creaminess and satiety
optional superfoods: spirulina, matcha, cacao, probiotics, or collagen for extra nutrients
For an extra nutritional punch, I love adding a teaspoon of superfood boosters, and regularly use spirulina powder for added protein and chlorophyll, metabolism-boosting Matcha green tea, magnesium-rich raw cacao, probiotics and collagen peptides. These aren't necessary but I am big believer in making every feed count and love infusing my meals with kinds of goodness for hormone balance.
To make healthy green smoothies, that’s really all you really need; a few wholefood-based ingredients and a quality blender will get you started in minutes. No crazy or expensive ingredients, just real food that will make you feel fabulous and glow from the inside out.
Food Sensitivities & Green Smoothies
Can You Be Allergic To Green Smoothies?
Yes, absolutely if you are sensitive to the ingredients used. Use what you know your body responds well to and if you experiment, try only one new veggie or ingredient at a time. Isolate it so you can easily track the culprit.
How Often Can You Eat Smoothies?
The answer has two parts. It's important to be mindful when adding sugars, carbohydrates, or fats to your blender that you don't overdo it on too many calories in one meal. Trust me, it is so easy to do this in the name of eating healthier. You can pile on the healthy ingredients with Instagram-worthy toppings and before you know it, your smoothie has as many calories and a super-sized Big Mac Meal or even more!
To keep things balance, I generally recommend enjoying a green smoothie 3-4 times a week, or every other day BUT only if you are making sure you vary the ingredients each time. For instance, if you enjoy an almond milk, avocado kale based smoothie on Monday, make sure you switch it up and have a coconut water, mango and arugula based one on Wednesday. Yes, technically you could safely have a green smoothie every day, but it is so important to vary the greens you use, the milk and even the fruits to give your body a broad spectrum of nutrients throughout the week. Remember, healthy is all about balance, right!
Superfood Smoothie Ingredients
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Green Smoothie Recipes Without Banana
Easy To Make Recipe Ideas
Give these super tasty green smoothie recipes a go and tell me you don't feel amazing afterwards. I've purposely rounded up three green smoothie recipes that don't rely on banana for texture and flavouring.
Pineapple Berry Green Smoothie
Ingredients
250ml almond or oat milk, unsweetened
1/2 cup fresh pineapple, chunks
1 cup fresh spinach greens, organic
1-2 whole kiwi, organic
1/4 steamed cauliflower, cooled
3 tbsp chai seeds, organic
1 scoop Vanilla protein powder, vegan
1 tbsp vanilla extract
Cooking Instructions
Add the liquid first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender for on the go, and then add all the remaining ingredients. blend for a minute until well-combined and creamy smooth. You can enjoy this recipe as is, or top with a few fresh berries or your favourite ingredients to serve. Enjoy with an energising green tea 30-minutes later to support gut health and digestion.
Nutrition & Serving
Per Serving: 1 | Calories: 375 | Protein: 36g | Fibre: 14g | Fat: 6g | Net Carbs: 39g
Preventing Smoothies From Oxidizing
The longer your smoothie sits exposed to air, the more its nutrients break down. This process is called oxidation and can make your smoothie go off quickly. To preserve the flavour and nutrition, I highly recommend storing blended smoothie in the fridge in a super airtight container for up to a maximum of 24 hours. That said, smoothies taste best and retain the most nutrients when they are consumed within 4 hours of blending.
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Lime Mango Green Smoothie
Ingredients
250ml coconut milk, unsweetened
1 large fresh mango, pitted
1/2 cup shredded kale, organic
1/s Hass avocado, choose a ripe one
1 scoop Vanilla protein powder, vegan
3 tsp lime juice, freshly squeezed
1 tsp ginger root, ground
Cooking Instructions
Add the liquid first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender for on the go, and then add all the remaining ingredients. blend for a minute until well-combined and creamy smooth. You can enjoy this recipe as is, or top with a few fresh berries or your favourite ingredients to serve. Enjoy with an energising green tea 30-minutes later to support gut health and digestion.
Nutrition & Serving
Per Serving: 1 | Calories: 375 | Protein: 36g | Fibre: 14g | Fat: 6g | Net Carbs: 39g
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Kiwi Green Smoothie
Ingredients
1/2 cup Greek or Coconut yoghurt
1/2 cup coconut milk
1/2 cup micro-greens, organic
3 large kiwi fruits, chopped
1 scoop Vanilla protein powder, vegan
2tsp spirulina powder, organic
1 tsp ginger root, ground
Cooking Instructions
Add the liquid first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender for on the go, and then add all the remaining ingredients. blend for a minute until well-combined and creamy smooth. You can enjoy this recipe as is, or top with a few fresh berries or your favourite ingredients to serve. Enjoy with an energising green tea 30-minutes later to support gut health and digestion.
Nutrition & Serving
Per Serving: 1 | Calories: 375 | Protein: 36g | Fibre: 14g | Fat: 6g | Net Carbs: 39g
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Batch Cooking & Meal Prep
This is so worth the effort, and by "effort" I mean, the 5 minutes it'll take you to dump a few scoops of the smoothie mixture in a 4-6 serving jars and chuck some fruit on top. If you are always in a mad rush in the mornings and are trying to prioritise clean eating, this is going to be your go to hack. Use some of the ideas above and mix and match ingredients, superfoods and toppings to make a delicious collection to high-protein recipe and meals you'll be looking forward to eating.
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I’d love to know if you try this green smoothie recipe and what delicious combinations you create in your own kitchen! Share your favourite blends in the comments below, tap the chat button to send me an update, or come join our Eat Nourish Glow Facebook Community to post your smoothie photos and get inspired by others on the same healthy journey.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
FAQs: Making Perfect Green Smoothies
What are the best greens to use in smoothies?
The best greens for green smoothies, and smoothies in general, are those that blend easily and taste mild. Baby spinach is a top choice for beginners because it’s soft, nutrient-rich, and virtually flavourless when blended. Once you’re used to making green smoothies, don't be shy. Try adding in a variety of greens such as arugula, beetroot tops, fresh herbs, kale and leaf lettuce, silver beet, or watercress for added fibre, iron, and antioxidants. I recommend that you rotate your greens each week to get a wide spectrum of nutrients, support natural hormone and liver detoxification.
How do you make green smoothies creamy?
To make any smoothie super rich, creamy and smooth, add ingredients that create natural thickness and texture. Think frozen bananas, avocado, Greek yoghurt, or rolled oats. These all work beautifully adn provide essential nutrients at the same time. For even more creaminess, use frozen fruit instead and added ice and blend in a high-powered blender like a NinjaBullet or Smeg until silky smooth.
How do I stop my smoothie from separating?
This can be a common problem if you like to make your smoothies and enjoy them later or take them on a the go. It is best to blend your smoothie ingredients thoroughly and drink soon after making, but you can also add chia seeds, flaxseed, or oats to help it stay smooth and well-combined. If you make smoothies for a quick and healthy lunch for the office or workplace, a handy Portable Blender like this one by Ninja can make all the difference.
Can I make green smoothies ahead of time?
Yes, you absolutely can. Meal prep a few smoothies to start your week off with nutrient-dense breakfast or lunch You can even stuff a portable blender like a Ninja Bullet with all the ingredients, take it to work and blend right before you sit for lunch. For the best freshness, always store pre-blended smoothies in an airtight glass jar or sealable container like an insulated travel tumbler in the fridge where they will last for up to 24 hours. Give them a good shake or stir before drinking.
What’s the best liquid for a green smoothie?
The best liquid choice depends on your dietary needs and preferences. You can use filtered water, coconut water, or unsweetened almond or any plant milk. Each adds hydration and helps balance the flavour without unnecessary sugar. My only caution is using dairy milk with vegetables and fruits. For some people, this food combination can trigger tummy upset, indigestion and digestive stress.
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