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8 Nutrient-Packed Smoothies for Busy Moms in Under 5 Minutes

Apr 15, 2024

Being a mom is a full-time job, and finding time for healthy eating can be a challenge. Smoothies are the perfect on-the-go solution, providing a nutrient-dense meal or snack in just minutes. These 8 delicious and healthy smoothie recipes take less than 5 minutes to make and are loaded with vitamins, minerals, fiber, protein, and antioxidants to fuel your body after baby. 

Breastfeeding Smoothies

For breastfeeding mamas, smoothies are an excellent way to increase your calorie and nutrient intake to support milk production. The Orange, Turmeric & Carrot Smoothie and Lemon Basil Blueberry Smoothie are nutritious options rich in vitamin C, iron, and healthy fats from ingredients like Greek yogurt, turmeric, avocado, dates, and kefir.

Energy-Boosting Smoothies

Feeling sluggish? Try an energizing Berry Oat Smoothie or BlackBerry Kefir Smoothie. Packed with fiber, protein, antioxidants, and probiotics from ingredients like soy milk, berries, oats, hemp seeds, and kefir, these smoothies provide a steady stream of energy without the crash.

Nutrient Powerhouses

For a serious nutrient boost, whip up a Banana Spinach Smoothie or Raspberry Banana Smoothie Bowl. Baby spinach, zucchini, bananas, and raspberries offer a mega-dose of vitamins, minerals, fiber, and antioxidants. The addition of coconut milk, protein powder, and seeds provides satiating protein and healthy fats.

Quick and Convenient

With just 5 minutes of prep time, these smoothie recipes are perfect for busy moms. Simply toss the ingredients into a blender, blend until smooth, and enjoy a delicious, nutritious meal on the go. The recipes make 1-2 servings, so you can share with your kiddos or save leftovers for later.

1. Orange, Turmeric & Carrot Smoothie 

Ingredients:

  • 1 Navel Orange (small, peeled)
  • 1 Carrot (small, peeled, chopped)
  • 1/2 cup Plain Greek Yogurt
  • 1 tsp Ground Flax Seed
  • 1/4 tsp Turmeric
  • 1 scoop Collagen Powder or Protein Powder

Direction:

Add all ingredients into a blender and blend until smooth. Divide into glasses and enjoy!

Insights:

Dietary Fiber
The chia seeds and fruits in this recipe are a great source of dietary fiber. Fiber is essential for a healthy digestive system, it helps to keep you feeling full and keeps blood sugar happy. 

Antioxidants
Nectarines and strawberries are packed with antioxidants, which help protect your body from free radicals. Antioxidants are known to boost the immune system and promote skin health.

Protein
The addition of vanilla protein powder and chia seeds provides a good amount of protein. Protein is crucial for muscle growth and repair, and it also plays a role in satiety, which can help control hunger and manage weight.

2. Banana Spinach Smoothie 

Ingredients:

  • 1 Banana (frozen)
  • 1 cup Baby Spinach
  • 4 Ice Cubes
  • 1/2 cup Unsweetened Coconut Yogurt
  • 1 cup Coconut, Soy or Whole Milk
  • 1 Scoop Vanilla Protein Powder

Direction:

Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy!

Insights:

Protein
This smoothie is a great source of protein, which is essential for building and repairing tissues, making enzymes and hormones, and supporting overall growth and development. The protein in this recipe comes from both the soy milk and the vanilla protein powder.

Vitamins and Minerals
This recipe is packed with a variety of vitamins and minerals, including Vitamin A, Vitamin C, Calcium, and Iron. These nutrients support a range of bodily functions, including immune function, bone health, and oxygen transport.

Dietary Fiber
The banana and baby spinach in this smoothie provides a good amount of dietary fiber. Fiber is important for digestive health, can help to control blood sugar levels, and may support weight management by promoting feelings of fullness.



3. Cherry & Blueberry Smoothie

Ingredients:

  • 1/2 cup Oat Milk
  • 1/4 cup Plain Greek Yogurt
  • 1/2 cup Frozen Blueberries
  • 1/2 cup Frozen Cherries
  • 1 scoop Vanilla Protein Powder
  • 1 tbsp Pumpkin Seeds
  • 1/4 tsp Cinnamon

Direction:

Add all of the ingredients to a blender and blend until smooth. Add more liquid for a thinner consistency, if desired. Enjoy!

Insights:

Protein
This recipe is a good source of protein, which is essential for building and repairing tissues, making enzymes and hormones, and supporting overall growth and development. The Greek yogurt and protein powder contribute to the high protein content.

Antioxidants
Blueberries and cherries are known for their high antioxidant content. Antioxidants help protect the body from damage by free radicals, potentially reducing the risk of chronic diseases such as heart disease and cancer.

Dietary Fiber
The recipe provides a good amount of dietary fiber, which aids in digestion, helps maintain a healthy weight, and lowers the risk of diabetes and heart disease. The oat milk, blueberries, and cherries all contribute to the fiber content.

4. Berry Oat Smoothie

Ingredients:

  • 1 cup Coconut, Soy or Whole Milk
  • 1/4 cup Blueberries
  • 1/2 Banana
  • 1/3 cup Strawberries
  • 5 Ice Cubes
  • 1 scoop Vanilla Protein Powder
  • 1/4 cup Oats
  • 2 tsp Hemp Seeds
  • 1 tbsp Sunflower Seed Butter

Direction:

Add all of the ingredients to a blender and blend until smooth. Serve and enjoy!

Insights:

Protein
This smoothie is a great source of protein, thanks to the soy milk, protein powder, and hemp seeds. Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting overall growth and development.

Antioxidants
Blueberries, strawberries, and bananas provide a wealth of antioxidants, which can help protect your cells against free radicals. Antioxidants are known to reduce inflammation and may help prevent certain diseases.

Dietary Fiber
The oats and fruits in this smoothie contribute to its high fiber content. Dietary fiber aids in improving digestive health helps control blood sugar levels and can support weight management by promoting feelings of fullness.

5. BlackBerry Kefir Smoothie

Ingredients:

  • 1 1/2 cups Plain Kefir
  • 1 cup Blackberries (fresh or frozen)
  • 1 Scoop Vanilla Protein Powder
  • 1 tbsp Hemp Seeds

Direction:

Add all of the ingredients to a blender and blend until smooth. Enjoy! 

Insights:

Protein
This recipe is rich in protein, which is essential for building and repairing tissues and making enzymes, hormones, and other body chemicals. It is also an important building block of bones, muscles, cartilage, skin, and blood.

Antioxidants
Blackberries are a key ingredient in this recipe and are known for their high antioxidant content. Antioxidants help protect the body from damage by free radicals and can support overall health.

Probiotics
The plain kefir used in this recipe is a good source of probiotics. Probiotics are beneficial bacteria that promote a healthy gut, which can aid digestion and boost the immune system.

6. Raspberry Banana Smoothie Bowl

Ingredients:

  • 3/4 cup Plain Coconut Milk
  • 1 cup Frozen Raspberries
  • 1/2 Banana (frozen, plus more for garnish)
  • 1/4 Zucchini (frozen, chopped)
  • 1 scoop Vanilla Protein Powder
  • 1 tsp Unsweetened Coconut Flakes
  • 1 tsp Hemp Seeds

Directions:

  1. In a blender, add the coconut milk, raspberries, banana, zucchini, and protein powder.
  2. Blend until smooth.
  3. Pour the smoothie into a bowl and garnish with banana, coconut flakes, and hemp seeds. Enjoy!

Insights:

Dietary Fiber
This recipe is rich in dietary fiber, primarily from the raspberries and zucchini. Dietary fiber aids in digestion helps maintain a healthy weight, and lowers the risk of diabetes and heart disease.

Protein
The addition of vanilla protein powder and hemp seeds provides a good amount of protein. Protein is essential for building and repairing tissues, making enzymes and hormones, and is a building block of bones, muscles, cartilage, skin, and blood.

Vitamins and Minerals
This recipe is packed with a variety of vitamins and minerals, including Vitamin A, C, D, E, K, and B vitamins, as well as calcium, iron, and magnesium. These nutrients support various bodily functions, including immune function, bone health, and energy production.

7. Lemon Basil Blueberry Smoothie 

Ingredients:

  • 1 cup Blueberries (frozen)
  • 1/4 Cucumber (medium, chopped)
  • 1/4 Avocado (medium)
  • 2 tbsps Pitted Dates
  • 1/4 cup Hemp Seeds
  • 2 tsp Chia Seeds
  • 1/4 cup Basil Leaves (packed)
  • 1/2 Lemon (juiced, zested)
  • 1 cup Plain Kefir
  • 1 Scoop Vanilla Protein Powder

Direction:

Combine all ingredients in a blender and blend until smooth. Pour into a glass, and enjoy!

Insights

Antioxidants
This recipe is packed with ingredients like blueberries, lemon, and basil leaves which are known for their high antioxidant content. Antioxidants help protect the body from damage by free radicals, potentially reducing the risk of chronic diseases such as heart disease and cancer.

Healthy Fats
Avocado, hemp seeds, and chia seeds provide healthy fats, including monounsaturated and polyunsaturated fats. These fats are essential for brain function, inflammation control, and heart health. They also help in the absorption of fat-soluble vitamins.

Probiotics
The plain kefir in this recipe is a great source of probiotics, which are beneficial bacteria that promote a healthy gut. A healthy gut microbiome is linked to improved digestion, and better immune function, and may even impact mental health.

8. Vanilla Cauliflower Shake 

Ingredients:

  • 1 cup Unsweetened Almond Milk
  • 1 cup Frozen Cauliflower
  • 1 Banana (frozen)
  • 1 Scoop Vanilla Protein Powder
  • 1 tbsp Almond Butter
  • 1 1/2 tbsp Chia Seeds

Direction:

Add all of the ingredients to a blender and blend until smooth. Pour into glasses and enjoy!

Insights:

Protein
This recipe is a good source of protein, which is essential for building and repairing tissues, making enzymes and hormones, and supporting overall growth and development. The protein in this recipe comes from both the almond milk and the
protein powder.

Dietary Fiber
The recipe contains a significant amount of dietary fiber, which aids in digestion, helps maintain a healthy weight, and lowers the risk of diabetes and heart disease. The chia seeds, cauliflower, and banana in this recipe are all excellent sources of dietary fiber.

Vitamins and Minerals
This recipe is packed with a variety of vitamins and minerals, including Vitamin A, C, D, E, K, and B vitamins, as well as calcium, iron, and magnesium. These nutrients support a range of bodily functions, including immune function, bone health, blood clotting, and energy production.

Whether you're breastfeeding, need an energy surge, or just want a fast nutrient-packed meal, these 8 healthy smoothie recipes have you covered!

Did you find it helpful, Mama? Please share it with other Mamas!

Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.

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