40 Healthy Smoothie Recipes For Weight Loss, According To Dietitians

Here's how to make your own.

By Ashley Martens, Andi Breitowich and Emily J. ShifferUpdated: Feb 27, 2024

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What do orange creamsicle, peanut butter and jelly, and piña colada all have in common? They're all yummy options on our healthy smoothie recipes list.

Don't be fooled—just because they sound (and actually are) delicious doesn't mean they aren't nourishing for your body too. With the right recipe, weight loss-friendly smoothies can help keep you full and satiated throughout the day, whether you enjoy one with breakfast or as an afternoon snack.

“Nutritious smoothies can be a great addition to a well-balanced diet for weight loss and general health,” says says Julie Andrews, RDN, the founder of The Healthy Epicurean. Not just any ol' smoothie will do, though, since some recipes may pack a lot of sugar and calories instead of nutrients that support weight loss and overall health, she says. Although green smoothies tend to be popular, there are tons of recipes to try—from keto smoothies and caffeinated coffee smoothies to cookie-inspired blends that will satisfy your sweet tooth (without the added sugar).

Many factors can influence your weight loss journey, like how many calories you need and things like age, fitness, and underlying conditions. Remember, the journey is individual, so don't hesitate to talk to a registered dietitian or your doctor if you're unsure how to manage your weight.

In the meantime, here are 40 healthy smoothie recipes to try for weight loss.

Meet the experts: Allie Echeverria, RD, is a registered dietitian and founder of Eaton Broshar Nutrition. Julie Andrews, RDN, is the founder and recipe creator of The Healthy Epicurean. Keri Gans, RDN, is the author of The Small Change Diet. Leah Johnston, RDN, is a nutritionist and health expert at the marketing agency SRW.

How To Make A Healthy Smoothie For Weight Loss

1. Measure portion sizes.

If you're on a weight loss journey, you don't want to drastically restrict what you're eating, but it can help to be mindful about portion sizes when it comes to snacks like smoothies. Some smoothie ingredients, like nut butters, are calorically dense, so it’s best to measure a tablespoon of peanut butter instead of eyeballing the portion size, says Allie Echeverria, RD, a registered dietitian and founder of Eaton Broshar Nutrition. If you're unsure, you can always consult a dietitian to determine the best amount for you.

2. Consider calories.

By no means is a smoothie meant to be a meal replacement, but it can be a helpful way to support your existing diet. If you tend to have a smaller appetite in the morning and want to enjoy a smoothie instead of other foods, be mindful of what's in them, Echevarria says. The calories in smoothies can add up quickly, and if weight loss is your goal, smoothies that are 400 or more calories might be considered meal replacements, she says. A simple fix? Use lower calorie liquids, like unsweetened almond milk, instead of cow’s milk or sweetened milk alternatives, Echeverria says.

3. Add protein.

If weight loss is your goal and you're worried about feeling hungry all day, protein-packed smoothies can help keep you full, says Keri Gans, RDN, author of The Small Change Diet. “Make sure your breakfast smoothies are rich in protein, otherwise, you will most likely be hungry way before lunchtime. Also, a little fat and fiber are needed for satiety as well as overall nutrition."

A simple way to do this: Add a scoop of protein powder, Greek yogurt, or liquid egg whites to your smoothie recipe, Echeverria says. You can also add low-fat milk, non-dairy milk alternatives, or nut butter, Gans adds.

4. Don't forget the fiber.

Fiber helps regulate hunger, improve digestion, and keep your blood sugar in check. When prepping your smoothie, try tossing in chia seeds, which are fiber-rich, Echeverria says. Pro tip: Chia seeds absorb liquid—which is why they work well for chia pudding—so it’s best to blend ground chia seeds if you can, she adds.

5. Incorporate leafy greens.

Leafy greens are loaded with healthy vitamins, minerals, and iron, so Echeverria suggests blending a handful of spinach into your smoothie (FYI: it may change the color, but you typically can’t taste it!). You can also experiment with other leafy greens like arugula and kale, but they have more of a distinct and overpowering flavor, she adds

6. Skip the juice.

Although it may be tempting to grab a green juice in the morning, juices are often high in calories and sugar, but low in fiber, so it’s best to stick with whole, fresh or frozen fruit if you can, says Echeverria.

7. Prep in advance.

If you want to plan ahead, try freezing the majority of your smoothie ingredients (like fruits, seeds, and vegetables) in individual bags and pulling one out each day as needed, says Leah Johnston, RDN, a culinary nutritionist at the marketing agency SRW. Meal prep for the win.