Broccoli smoothie recipe that is high in omega-3 fatty acids, vegan, oil free, and gluten free. A healthy weight loss smoothie with a tropical taste.
Looking for a tropical smoothie that contains vegetables?
There are many benefits when choosing a plant based diet and that is why I love sharing vegan recipes that provide balanced nutrition, are budget friendly, easy to prepare, and delicious.
You don’t have to call yourself vegan to try this plant based smoothie recipe. This green smoothie contains is packed with vitamins and minerals and contains easy, whole food plant based ingredients.
Nutrition of the Broccoli smoothie recipe
One serving of the smoothie with broccoli contains 340 calories, 60 g carbs, 14 g fiber, 11 g fat, and 8.6 g protein.
It is also high in omega-3 fatty acids (anti-inflammatory), B-vitamins, vitamin C, K, folate, iron, magnesium, potassium, and zinc.
You always want to achieve a ratio of 4:1 or better on omega 6:3. Omega 3 fatty acids are anti inflammatory and if you consume too much omega 6 and not enough omega 3 you could experience inflammation in your body.
The typical American diet contains too much omega 6 from cheap oils that is hidden in processed foods or fast food. This smoothie will help heal and nurture your body!
If you want to boost your immune system or just get a lot of nutrients in, I highly recommend trying this broccoli smoothie.
You won’t taste the broccoli, and there are a few adjustment options to personalize the recipe.
Can I use this broccoli smoothie for weight loss?
The broccoli smoothie is great for weight loss as it is high in nutrients and low in calories. You’ll fill and fuel your body and stay full for a while. You can use this as a breakfast, lunch, or simply as a snack.
Leafy greens (in this smoothie I use spinach) are a great weight loss superfood. A study found that consuming spinach (rich in thylakoid) extract reduced hunger for over 2 hours compared to the placebo group (source), increased satiety by 14%, reduced cravings for all snacks and sweets during the day by 36%, as well as cravings for salty snacks by 30% (source).
Green leafy vegetable intake also showed the strongest protection against major chronic disease and cardiovascular disease. (source)
How to prepare the spinach and broccoli smoothie
For the smoothie you’ll need:
- 2 cup (1 inch slice) pineapple chunks (frozen or fresh)
- 1 cup coconut milk, low fat (or more if needed)
- 1 hand full / 1/2 cup baby spinach
- 1 cup broccoli
- 2 T chia seeds
To prepare the broccoli smoothie, add all ingredients to a blender and mix until smooth. You’ll need more coconut milk or water if you use frozen broccoli and pineapple.
It is okay to use frozen broccoli in the smoothie. You might just have to add more liquid.
This recipe makes two small servings or one large. The nutrition info is for the whole batch.
Broccoli smoothie recipe adjustments and notes
You can use fresh or frozen broccoli and pineapple. Substitute the chia seeds with flax or hemp seed.
You can add less broccoli if you are not sure about the taste.
If you can’t find light or boxed coconut milk, simply buy canned coconut milk and mix 1/2 cup with 1/2 cup of water. You can also try this recipe with coconut water.
I love to include veggies in my smoothies, especially spinach. It is easy to eat broccoli or other hard vegetables with some dip during the day as a snack. Spinach, on the other hand, is a little harder to include in a daily diet so I try to drink a green smoothie everyday.
To make a green smoothie taste good you simply have to pick a citrus fruit or add more fruit than vegetables. I like to use pineapple or oranges with my green smoothies.
You won’t taste the spinach or broccoli. If you do, add more of the fruit and if the smoothie turns out too thick add more coconut milk or water.
Benefits of Smoothies
Fitness and staying healthy are my passions. Smoothies really help me get better nutrition and boost my immunity. Here are more reasons to drink smoothies:
- Boost your immunity
- Easy way to include more fruits and vegetables
- Get better nutrition
- Stay or get healthy
- Feel more energized and fit throughout the day
- Higher intake of fiber, minerals and vitamins
- Help lose weight
- Show you ways to make healthy snacks (2go)
- 2 cups pineapple chunks (frozen or fresh)
- 1/2 cup fresh baby spinach
- 1 cup broccoli (frozen or fresh)
- 1 cup light coconut milk (or more if needed)
- 2 tbsp. chia seeds (or hemp/chia)
- If you are a smoothie beginner, add 1/2 cup of broccoli first.
- Add all ingredients to a blender starting with the liquid first.
- Blend until smooth, then drink slowly.
- Add more liquid as needed. You might need more coconut milk if you use frozen produce.
Amount Per Serving: Calories: 340Total Fat: 11.4gCarbohydrates: 60gFiber: 14.5gProtein: 8.6g