Blueberry, Banana & Kale Smoothie

This Blueberry, Banana & Kale Smoothie is a nutrient-dense, antioxidant-packed drink that makes a perfect breakfast or mid-day energy booster. It combines the sweetness of blueberries and banana with the earthy flavor of kale, a refreshing citrus kick from lemon, and the added benefits of green tea. The hemp seeds provide a dose of plant-based protein and healthy fats, making this smoothie both delicious and nutritious.

This smoothie is rich in fiber, vitamins, and minerals, supporting digestion, heart health, and immune function. The antioxidants from blueberries and green tea help fight inflammation and protect against oxidative stress. The healthy fats from hemp seeds aid in brain function, while the ginger provides anti-inflammatory properties that support gut health.

Why You’ll Love This Recipe

• Refreshing & Energizing – The combination of blueberries, banana, and green tea provides a natural boost of energy without a caffeine crash.
• Packed with Nutrients – Loaded with fiber, antioxidants, vitamins, and healthy fats, this smoothie supports digestion, immunity, and overall well-being.
• Naturally Sweet & Delicious – The natural sweetness from bananas and blueberries balances the earthy notes of kale and the refreshing tang of lemon.
• Perfect for Any Time of Day – Enjoy it as a quick breakfast, a post-workout refuel, or a healthy snack to keep you going.
• Easy to Customize – Swap ingredients based on your preferences! Use spinach instead of kale, add protein powder for extra protein, or mix in chia seeds for more fiber.
• Dairy-Free & Vegan-Friendly – Made with plant-based ingredients, it’s great for those with dietary restrictions.

Nutrition Facts (Per Serving, Approximate Values)

Serving Size: 1 smoothie (~16 oz)

• Calories: ~220 kcal
• Carbohydrates: ~34g
  • Fiber: ~7g
  • Sugars: ~19g (natural from fruit)
• Protein: ~6g
• Fat: ~7g
  • Saturated Fat: ~0.5g
  • Omega-3 Fatty Acids: ~1.5g (from hemp seeds)
• Calcium: ~15% DV
• Iron: ~10% DV
• Vitamin C: ~50% DV
• Vitamin A: ~80% DV
• Potassium: ~500mg

Print Recipe

Blueberry, Banana & Kale Smoothie

A refreshing, nutrient-packed smoothie with blueberries, banana, kale, and green tea to boost your energy and support overall health.

Prep Time5 minutes mins

Cook Time5 minutes mins

Total Time10 minutes mins

Course: Smoothie

Cuisine: American, Canada

Keyword: Blueberry, Banana & Kale Smoothie

Calories: 220kcal

Ingredients

• 1 cup frozen blueberries plus extra for garnish, if desired
• 1 medium ripe banana peeled and frozen
• 1 cup packed baby kale
• 1/2 cup unsweetened almond milk
• 1/2 cup chilled unsweetened brewed green tea
• 2 tablespoons hulled hemp seeds
• 3/4 teaspoon lemon zest plus extra for garnish, if desired
• 1 1/2 tablespoons lemon juice
• 1/2 teaspoon honey optional
• 1/4 teaspoon ground ginger

RELATED  Acai Smoothie

Instructions

• Prepare the ingredients: If your banana isn’t frozen yet, slice it and freeze it for 2-3 hours to achieve a thicker, creamier texture. Brew the green tea in advance, let it cool, and refrigerate it.
• Blend the smoothie: In a high-speed blender, combine the frozen blueberries, banana, baby kale, almond milk, green tea, hemp seeds, lemon zest, lemon juice, honey (if using), and ground ginger.
• Blend until smooth: Blend on high speed for about 25-30 seconds or until the mixture is completely smooth. If the smoothie is too thick, you can add a little more almond milk or water to reach your desired consistency.
• Garnish and serve: Pour the smoothie into a glass and top with extra blueberries and a sprinkle of lemon zest if you like. Enjoy immediately while it’s cold and fresh!

Tips for the Blueberry, Banana & Kale Smoothie

1. Make It Creamier:

• Add Greek yogurt: If you want a thicker and creamier texture, adding a spoonful of unsweetened Greek yogurt is a great option. It will also give you an extra protein boost.
• Use frozen banana: Frozen banana not only makes the smoothie creamier but also keeps it colder for longer, perfect for a refreshing treat.

2. Boost the Protein:

• Protein powder: If you’re looking for an extra protein kick, adding a scoop of plant-based protein powder (such as pea protein or hemp protein) will help keep you fuller for longer.
• Add nuts or seeds: Almonds, chia seeds, or sunflower seeds are great sources of protein and healthy fats.

3. Sweeten to Taste:

• Adjust sweetness: If you prefer a sweeter smoothie, you can add a little more honey, maple syrup, or stevia to taste.
• Use a sweeter fruit: If you like things extra sweet, swap in mango or pineapple for the banana.

4. Add More Greens:

• Spinach: If you’re not a fan of kale, spinach is a great alternative. It has a milder flavor but still provides a lot of nutrients.
• Chard or collard greens: For a different texture and taste, try adding chard or collard greens.

5. Make it a Meal:

• Add oats: Blend in a tablespoon of rolled oats for a heartier smoothie that will keep you full for hours.
• Nut butter: Peanut butter, almond butter, or cashew butter can add healthy fats and protein, making it even more filling.

6. Chill It Even More:

• Ice cubes: If you want a super-chilled, slushy texture, toss in a few ice cubes while blending for a thicker, colder smoothie.

7. Prep in Advance:

• Smoothie packs: For an easy grab-and-go option, prep your ingredients in freezer bags (portioned fruit, greens, seeds, etc.) and just blend with liquids when you’re ready.