Spinach-Avocado Smoothie

(16)

This healthy green smoothie gets super creamy from the frozen banana and avocado. Make ahead (up to 1 day) and store it in the fridge until you need a veggie boost.

5147278.jpg
  • This smoothie is rich in fiber, thanks to spinach, avocado and banana.
  • Spinach provides antioxidants that may contribute to lowering blood pressure and cancer risk.
  • Nonfat plain yogurt adds protein for satiety and healthy gut support.

This Spinach-Avocado Smoothie is a great way to start your day—or anytime you need an energy boost. Fiber-filled spinach and avocado are the stars of this smoothie, co-starring with banana, which adds a subtle underlying tropical flavor. Plain yogurt adds protein to help this smoothie last longer and, combined with the fiber in the produce, helps stabilize blood sugar. Keep reading for our expert tips, including what ingredient substitutions you can make.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • We chose to use plain, nonfat yogurt, but you can use your favorite flavored variety instead. However, be sure to check the label for added sugar.
  • We used fresh spinach in this recipe, but you could use frozen just as easily. It's just a preference.
  • We like to freeze peeled bananas to have on hand for smoothies like this one. Breaking them into pieces before freezing them will make them easier to pass through your blender.
  • It's the avocado that makes this smoothie extra smooth and creamy, eliminating the need for additional ingredients to thicken it.

Nutrition Notes

  • Spinach brings fiber, antioxidants and a plethora of health benefits to this smoothie. For example, regularly eating spinach may lower your blood pressure and reduce your risk of certain cancers. The vitamin K in spinach will help keep your bones strong, and spinach's iron keeps your red blood cells healthy.
  • Avocado adds heart- and brain-healthy fats in addition to fiber. There is evidence that including avocados in your meal rotation may help reduce heart disease risk and improve brain function.
  • Bananas are high in natural sugars, which add a subtle sweetness to this smoothie. The fiber in bananas is called resistant starch, a special type of fiber that digests slowly to keep you full longer.
  • Yogurt adds protein to this smoothie, as well as bone-building calcium. The probiotics in yogurt will eat the fiber in the produce, producing short-chain fatty acids that enhance gut health.
Cook Mode (Keep screen awake)

Ingredients

Original recipe (1X) yields 1 servings

  • 1 cup nonfat plain yogurt

  • 1 cup fresh spinach

  • 1 frozen banana

  • ¼ avocado

  • 2 tablespoons water

  • 1 teaspoon honey

Directions

  1. Combine 1 cup yogurt, 1 cup spinach, 1 banana, ¼ avocado, 2 tablespoons water and 1 teaspoon honey in a blender. Puree until smooth.

Frequently Asked Questions

  • How do I know my avocado is ripe enough?

    To check if an avocado is perfectly ripe, gently squeeze it using the palm of your hand, avoiding your fingers. The avocado should have a slight give, but if it is too soft, it may be overripe. Additionally, the small stem cap at the top should come off easily, revealing green underneath. If the cap is not coming off, it's probably not ripe enough. If there's brown under the cap, it's overripe.

  • What's the best kind of honey to use for smoothies?


    You can use any honey you prefer, but raw, unprocessed honey tends to have a more robust flavor compared to processed honey. This is because the processing can diminish certain aspects of the ingredients. If you follow a vegan diet and need an alternative for honey, consider using maple syrup, agave nectar, molasses or golden syrup.

  • What if my smoothie is too thick?

    You can gradually add more water to the smoothie to achieve a thinner consistency. However, if you're having trouble drinking it, your straw might be too narrow. Consider using a wider straw, which measures 0.30 inches (7.62 millimeters) or more in diameter. A boba straw would work well. Additionally, a specially designed smoothie bottle can be convenient if you're enjoying your smoothie on the go, such as on the way to work.


  • How long does a smoothie last in the refrigerator?

    We believe that smoothies are best when made fresh, but we understand the importance of simplifying your morning routine. You can refrigerate a smoothie for up to 24 hours. While the ingredients may separate, and it might become a bit watery, a good shake before drinking will help restore a lot of its consistency.

EatingWell Magazine, March/April 2018

Nutrition Facts (per serving)

357 Calories
8g Fat
58g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 smoothie
Calories 357
% Daily Value *
Total Carbohydrate 58g 21%
Dietary Fiber 8g 28%
Total Sugars 39g
Added Sugars 6g 12%
Protein 18g 35%
Total Fat 8g 11%
Saturated Fat 2g 8%
Cholesterol 5mg 2%
Vitamin A 3833IU 77%
Vitamin C 34mg 37%
Folate 94mcg 23%
Sodium 238mg 10%
Calcium 554mg 43%
Iron 3mg 14%
Magnesium 133mg 32%
Potassium 1295mg 28%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.