Discover the best greens for smoothies, from kale to baby spinach. Improve your health with deliciously green, nutrient-packed smoothies.
I don’t know if green smoothies will ever go out of style! 😉
Do you remember when they were affectionately called “Green Monsters” in the late 2000s?
Thomas and I enjoy green smoothies several times a week as they are a very easy way to consume greens. I also always put vegetables in my kids’ smoothies. Just enough to not turn everything green, and always baby spinach because it’s easy to hide the flavor (more on that below!)
There’s a good reason why greens are so popular in smoothies: most of the time you can’t taste them when mixed with all the other ingredients (like milk, frozen fruit, nut butter, protein, and the like) and they don’t. You don’t have to chew as much as some of the heartier vegetables require.
Leafy green vegetables are the cornerstone of any green smoothie and provide nutritional support that promotes health and general well-being. They are rich in vitamins A, C and K, as well as minerals such as iron and calcium, which contribute to improving immunity, bone health and skin vitality. They add fiber and micronutrients and are low in calories.
Today’s post is a roundup of the best vegetables for smoothies, those that pair perfectly with your smoothies and improve both their nutritional content and your overall well-being.
10 Best Vegetables for Smoothies
Consider the following list of the most nutrient-dense vegetables when making your next green smoothie. While I don’t think you need to run out and buy beet greens, you never know when you’ll have some of these leftovers from a recipe in the refrigerator, in your CSA box, or when your neighbor offers you more. Be bold and mix them with your favorite smoothie!
Note: At first, go easy in case you find them too overwhelming. I found that a chocolate protein powder is a little stronger and helps mask the veggie flavor in anything that is stronger.
1. Green cabbages
With their robust flavor and robust texture, collard greens are rich in vitamins A, C, and K, as well as fiber. Cabbage leaves add a nutritional punch without overpowering the flavor. I love these glasses kale smoothie recipe is served in.
2. Beet leaves
Often overlooked, beet greens are a hidden gem in the world of leafy greens. Packed with iron, magnesium, and potassium, beet greens provide a slightly earthy flavor that pairs well with sweet fruits in a smoothie. This beet green smoothie recipe It’s pink from the berries but gives off beet vibes!
3. Baby spinach
With a very mild flavor and high water content, baby spinach is perfect for those new to veggie smoothies. It blends together perfectly and adds a boost of iron, folic acid, and antioxidants without overpowering the flavor profile.
4. Chard
With its colorful stems and tender leaves, chard is visually attractive and nutritious. It is rich in vitamins A, K and C, as well as magnesium and potassium. This chard smoothie It is mixed with tropical fruits.
5. Kale
Curly kale or lactino kale, you choose! Adding kale to your smoothies adds vitamins A, C, and K, along with powerful antioxidants, fiber for digestive health, and the potential to support heart health and reduce inflammation. I can’t think of anything healthier than this. detoxifying kale smoothie 🙂
6. Dandelion leaves
While somewhat unconventional for smoothies, dandelion greens offer health benefits, such as supporting digestion. Here is a Dandelion Leaf Smoothie Recipe!
7. mint
Don’t forget the herbs! They have good nutrition too. And if you have mint in your herb garden, be sure to make this mint smoothie. Mint comes with iron, vitamin A, manganese and folate.
8. basil
Likewise, basil is delicious in a smoothie! Think watermelon or a summery mix with basil mixed in. Herbs are also a great source of antioxidants that fight free radicals in the body. Look at this tropical basil smoothie recipe!
9. Romaine lettuce
We typically think of heartier greens for smoothies, but romaine lettuce has a high water content and is very refreshing blended. Romaine lettuce is high in minerals, such as calcium, phosphorus, magnesium, and potassium, along with vitamin C, vitamin K, and folate. This 5-Minute Lettuce Smoothie It looks so healthy!
10. Arugula
For the adventurous eater, arugula is one of the tastiest vegetables. But if you like spicy and salty flavors, try an arugula smoothie! Here is a recipe for a arugula smoothie with pineapple and mango.
RD Tip: Add Healthy Fats
To up your veggie smoothie game, consider incorporating healthy fats. While fruits and vegetables provide vitamins and minerals, healthy fats improve the absorption of these nutrients and provide sustained energy. For a creamy texture and additional nutritional benefits, try adding nut butter and/or avocado.
AG1 by Athletic Greens
Another way I have been introducing vegetables is with AG1 (affiliate link). While I like it on its own with water (it tastes a little like apple juice), I love it in a smoothie and breakfast all-in-one. Thomas and I have been having a AG1 weekday morning smoothies since fall.
Our AG1 smoothie recipe (for 2 people)
This shake has over 20 grams of protein, 6 grams of fiber, 20 grams of mostly healthy fats, and about 450 calories. It will keep me full all morning.
How to add vegetables to smoothies
- Wash well: Before adding them to the blender, make sure the vegetables are clean; Wash them well to remove dirt.
- Remove stems: Depending on the greens (like kale and kale), you’ll want to remove the tough stems to improve the texture of your smoothie.
- Use sweet fruits: To balance the earthy notes of leafy greens and add natural sweetness, incorporate frozen sweet fruits, like mango and pineapple, into your veggie smoothies.
- Fresh or Frozen: If you don’t have fresh vegetables, frozen ones also work well in smoothies.
Green smoothie recipes
You can also enjoy:
