Filling vegan smoothie with pineapple, banana, beans, oats, soy milk, spinach, and chia seeds. This creamy smoothie contains all micro and macros and will keep you full for hours. One serving provides 570 calories, 22.6 g protein, and 20 g fiber. It is high in omega-3 (anti-inflammatory), iron, zinc, vitamin K, C, and B-vitamins.
Ever wonder how you can make a smoothie that fills and fuels you for hours?
Oftentimes smoothies are a fruity or sweet drink that contains a couple of fruits and a certain milk or water. Most of these smoothies contain 200-300 calories and are more like a snack. If you want to make a filling vegan smoothie there are a few more steps to consider.
Steps to make a filling vegan pineapple smoothie
You can use these tips below to create your own smoothie recipe. The key is to include all macro and micro nutrients.
#1 Add veggies
Vegetables are very nutrient dense, meaning they contain more nutrients per calorie. Getting enough nutrients will fuel your body with the vitamins and minerals it needs to function properly. In return, your body is satisfied and won’t trigger cravings. I like to add leafy greens to my smoothies as they are rich in vitamin K and do not have an overwhelming flavor.
#2 FIBER, FIBER, FIBER
Fiber has been shown to keep you full for longer, reduce the risk of colon cancer (source), breast cancer (source), diabetes (source), heart disease (source), obesity (source), and stroke (source). It helps control cholesterol (source) and blood sugar levels (source). Fiber also binds toxins, lead, and mercury (source), which is mostly accumulated in animal fat.
#3 Plant based protein
Protein is the body’s second energy source and the building blocks for your muscles. Adding a source of protein to your smoothie will also keep you full for longer. I do not like to use plant based protein powders so this filling smoothie is made without protein powder. Instead, I use white beans. I also had a good experience using chickpeas. On the other hand, tofu in my smoothie was not a great idea ;). Choose soy milk to add even more protein to the smoothie.
#4 Don’t forget the Starches
Carbs are the body’s first source of energy and will also help keep you full for a long time. Be sure to use whole grains and healthy, nutrient dense starches. I have used sweet potatoes in my smoothie before. In this pineapple smoothie I added oats as the starch. Oats are also high in minerals and contain a decent source of protein.
Filling Vegan Pineapple Banana Smoothie
This plant based smoothie contains 570 calories, 22.6 g protein, and 20 g fiber. It is high in omega-3 (anti-inflammatory), iron, zinc, vitamin K, C, and B-vitamins. It is very nutrient packed, so be sure to drink it slowly! You can also use this as a vegan breakfast smoothie!
- 1/2 cup oats
- 1 cup (or one big hand full) spinach
- 1 banana
- 1.5 cup pineapple chunks (fresh or frozen)
- 1 T chia seeds
- 1 cup soy milk (or more if desired)
- 1/4 cup great northern beans (rinsed)
- Powerful Blender
- Add all ingredients to a powerful blender and mix until creamy
- If the consistency is too thick, add more milk or water.
- Add the smoothie in a large glass and enjoy. I use recycled sauerkraut jars. Drink slowly over a period of 20 minutes.
Nutrition Information:Serving Size: 1 glass
Amount Per Serving: Calories: 570Total Fat: 10gCarbohydrates: 106gFiber: 20gProtein: 22.6g