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Simple Vegan Recipes and Tips for Everyday Living
  • Home
  • Course
    • Appetizers
    • Breakfast
    • Dinner
    • Lunch
    • Side dishes
    • Snacks & Dips
    • Soups
  • Recipe Index
  • News
  • About
    • Submit Your Recipes

Home  🥑  News  🥑  The Blackberry Smoothie That Actually Keeps You Full Until Lunch

The Blackberry Smoothie That Actually Keeps You Full Until Lunch

The Blackberry Smoothie That Actually Keeps You Full Until Lunch

The Blackberry Smoothie That Actually Keeps You Full Until Lunch

Let’s be honest, have you ever blended up a “healthy” fruit smoothie only to feel your stomach rumbling for a snack an hour later?

It’s a common problem.

Many smoothies are little more than fruit and liquid, causing a rapid spike and crash in blood sugar that leaves you feeling hungry and tired.

As a registered dietitian, I’m here to fix that.

This blackberry smoothie isn’t just delicious; it’s built differently.

It’s strategically designed with a balanced blend of protein, healthy fats, and fiber to deliver steady, lasting energy and keep you genuinely full and satisfied all morning long.

This is the recipe that turns your smoothie from a quick snack into a powerhouse meal.

Table of Contents

Toggle
  • The Blackberry Smoothie Recipe That Actually Works
  • Why Does This Smoothie Actually Keep You Full?
  • A Closer Look at the Powerhouse Ingredients
  • How to Customize Your Smoothie the Smart Way
  • My Favorite Time-Saving Trick: Smoothie Packs
  • Conclusion

The Blackberry Smoothie Recipe That Actually Works

The Blackberry Smoothie Recipe That Actually Works related image

This recipe is built for both flavor and function.

By using frozen fruit, we get a thick, creamy texture without needing to add ice, which can water down the taste.

The Greek yogurt and almond butter are non-negotiable for satiety!

They provide the protein and healthy fats that make this a true meal replacement.

Ingredients: 1 cup frozen blackberries ½ cup frozen strawberries ½ medium frozen banana 1 cup unsweetened milk of your choice (dairy, soy, or pea milk recommended for higher protein) 1 single-serving container (about ¾ cup or 170g) plain Greek yogurt, 2% or 5% fat 1 heaping tablespoon almond butter * Optional: 1-2 teaspoons honey or maple syrup, if you prefer a sweeter taste Instructions: 1.

Load Your Blender Correctly: Pour the milk in first.

This helps the blades move freely.

2.

Add Soft Ingredients: Add the Greek yogurt and almond butter.

3.

Add Frozen Fruit: Add the frozen banana, strawberries, and blackberries last.

4.

Blend Until Smooth: Start the blender on a low speed, then gradually increase to high.

Blend for 45-60 seconds, or until the smoothie is completely smooth and creamy.

Use a tamper if needed to push the ingredients down.

5.

Check Consistency: If it’s too thick, add another splash of milk.

If it’s too thin, add a few more frozen berries or a tablespoon of chia seeds.

6.

Serve Immediately: Pour into a glass, garnish with a few extra berries, and enjoy.

Why Does This Smoothie Actually Keep You Full?

Why Does This Smoothie Actually Keep You Full? related image

The single biggest mistake I see people make with smoothies is treating them like a drink instead of a meal.

If you only blend fruit and a liquid, you’re missing the key components that signal fullness to your brain and slow down digestion.

The solution is a simple formula I teach all my clients: Protein + Healthy Fat + Fiber (PFF).

Protein is King for Satiety: Research consistently shows that protein is the most satiating macronutrient.

A 2015 study in the journal Nutrients highlighted that higher protein intake is directly linked to increased feelings of fullness.

This recipe uses Greek yogurt, which packs around 17-20 grams of protein, to anchor the smoothie and prevent that mid-morning hunger.

Fat Provides Lasting Energy: Healthy fats, like the kind found in almond butter, slow down gastric emptying.

This means the smoothie stays in your stomach longer, providing a slow, steady release of energy instead of a quick rush.

This helps stabilize blood sugar and keeps you satisfied for hours.

* Fiber Fills You Up: The fiber from blackberries, strawberries, and banana adds bulk to the smoothie and aids in that feeling of fullness.

Blackberries are a fiber superstar, containing nearly 8 grams per cup, according to the USDA FoodData Central.

This high fiber content is crucial for digestive health and appetite regulation.

A Closer Look at the Powerhouse Ingredients

A Closer Look at the Powerhouse Ingredients related image

Every ingredient in this smoothie is chosen with a purpose.

It’s not just about taste; it’s about creating a synergistic blend of nutrients that work together to fuel your body effectively.

Blackberries: These are the star of the show for a reason.

Beyond their impressive fiber content, they are loaded with anthocyanins.

These are powerful antioxidants that give the berries their deep purple color and, as research from the Harvard T.

H.

Chan School of Public Health suggests, may play a role in protecting against chronic diseases.

Greek Yogurt: I recommend using plain, unsweetened Greek yogurt with at least 2% milkfat.

The fat contributes to the creamy texture and satiety.

It’s a fantastic source of protein and probiotics, which support gut health.

Almond Butter: This adds a wonderful, nutty depth of flavor, but its main job is to provide heart-healthy monounsaturated fats.

It also contributes a bit of extra protein and fiber.

Banana: Using just half a banana provides natural sweetness and a creamy texture without overloading the smoothie with sugar.

Bananas are also an excellent source of potassium, which is important for maintaining fluid balance and normal blood pressure.

How to Customize Your Smoothie the Smart Way

How to Customize Your Smoothie the Smart Way related image

This recipe is a fantastic starting point, but feel free to adjust it to your needs or what you have on hand.

Here are some dietitian-approved swaps and additions: Make it Plant-Based: To make this vegan, use a high-protein, plant-based yogurt (like one made from soy or coconut) and a protein-fortified plant-based milk, such as soy milk or pea milk.

Standard almond or oat milk often has very little protein.

Boost the Fiber Even More: Add a tablespoon of chia seeds or ground flax seeds.

This will also add a boost of healthy omega-3 fatty acids.

Note: this will make the smoothie thicker, so you may need a little extra milk.

Add Some Greens: Blend in a large handful of fresh spinach.

I promise you won’t taste it, but you’ll get an extra serving of vitamins like Vitamin K and iron.

Swap the Nut Butter: Peanut butter, cashew butter, or sunflower seed butter are all excellent substitutes for almond butter.

* Change the Protein Source: Don’t like Greek yogurt?

You can use ¾ cup of cottage cheese (it blends completely smooth and is high in protein) or one scoop of your favorite protein powder.

If using protein powder, you may want to skip any added sweeteners.

My Favorite Time-Saving Trick: Smoothie Packs

My Favorite Time-Saving Trick: Smoothie Packs related image

For those extra-hectic mornings, prepping ahead is a game-changer.

Creating smoothie packs allows you to have a nutritious breakfast ready in under 60 seconds. If you’re a fan of meal prep, this trick can be a lifesaver, just like having a creamy pesto orzo salad ready for lunch.

How to Make Freezer Packs: 1.

Get out a few freezer-safe bags or containers.

2.

In each bag, add the measured amounts of frozen blackberries, frozen strawberries, and frozen banana.

3.

If you’re using them, you can also add dry boosters like chia seeds, flax seeds, or protein powder directly into the bag.

4.

Seal the bags, removing as much air as possible, and lay them flat in your freezer.

5.

When you’re ready to eat, just dump the contents of one bag into your blender, add your milk, Greek yogurt, and almond butter, and blend away.

It completely removes the friction of measuring ingredients in the morning.

Conclusion

Gone are the days of a smoothie leaving you hungry 30 minutes later.

By treating it as a complete meal and focusing on the powerful trio of protein, fat, and fiber, you can create a delicious, nutrient-dense breakfast that genuinely supports your energy and focus all morning long.

This blackberry smoothie isn’t just a recipe—it’s your new blueprint for building a better, more satisfying start to your day.

Give it a try, and feel the difference a balanced blend can make.

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Table of Contents

Toggle
  • The Blackberry Smoothie Recipe That Actually Works
  • Why Does This Smoothie Actually Keep You Full?
  • A Closer Look at the Powerhouse Ingredients
  • How to Customize Your Smoothie the Smart Way
  • My Favorite Time-Saving Trick: Smoothie Packs
  • Conclusion

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