High-fiber blueberry raspberry smoothie

This high fiber smoothie is made with a couple of select ingredients that increases the fiber *and* protein content! Packed with 22 grams of fiber and 33 grams of protein, easily adjust ingredient ratios to meet your individual nutrition goals, and achieve the same delicious taste!

Blending up a smoothie is one of the most convenient and economical breakfast options out there. Too often though, they are heavy on sugar and low in protein and fiber. This easy 5 ingredient smoothie tackles the most common smoothie concerns though; making it a balanced and delicious meal in a glass!

Jump to:

• High fiber, high protein for the win!
• High fiber smoothie Ingredients
• Why Wild Blueberries?
• How easy it is to make high-fiber smoothies
• Why is fiber so important?
• How much fiber is too much fiber?
• free fiber guide!
• How to Easily add (or reduce) fiber to smoothies & Recipe Swaps
• more delicious smoothies
• High-Fiber Blueberry Raspberry Smoothie

High fiber, high protein for the win!

You’ll love this easy smoothie recipe for a few great reasons!

• Only 5 ingredients that are widely available and easy to store for long periods of time!
• Well-balanced, healthy macronutrient profile. The entire smoothie is just under 450 calories, with a nice balance of healthy fats, proteins and carbs.
• Affordable, quick and easy to make! Use frozen berries along with protein powders and chia seeds, bought in bulk, to make smoothie for less than $2 per serving.
• Customizable! Adjust ingredient ratios to either increase or decrease protein and fiber to suit your goals. Make sure to look out for my top tips and suggestions below!

High fiber smoothie Ingredients

• 1 cup (130 grams) wild blueberries (preferred), 6 grams of fiber per 1 cup serving. These can be found in the frozen section, and they’re a bit smaller than regular blueberries. Most markets carry them, so no need to make a special trip! And if you only have regular blueberries on hand, go ahead and use them!
• 1 cup (130 grams) raspberries, offers 8 grams of fiber per serving. We suggest using frozen to save some $$ and for best flavor. Frozen fruit also leads to a colder smoothie in the end.
• 1 ounce chia seeds, but feel free to adjust and reduce quantity for a lower fiber dose. Chia seeds have 10 ounces of fiber per ounce, so you can easily cut the amount in half and still get 5 grams of fiber.
• 1 serving protein powder – flavorless, vanilla or chocolate recommended as to not impact flavor too much. Feel free to use whey, pea, hemp or soy protein powder, organic not necessary but do try to purchase one that is 3rd party tested.
• 1 cup milk of choice – I prefer either soy or nonfat milk for the highest protein ratio, or almond milk for a nut milk option.
• A small handful of ice. Adding ice to a smoothie chills it, and also blends well with other ingredients to create a smooth, slightly thicker and frosty texture.

How easy it is to make high-fiber smoothies

No recipe instructions needed other than to add all ingredients to a good quality blender, and power on! I love my Vitamix from Costco (going on 15 years old), as it has a “smoothie” function that blends up my ingredients perfectly. Here’s a great list of blender recommendations from bon Appetit if you’re in the market for a new one.

My top choices to add fiber to smoothies

Making high fiber smoothies involves little more than tossing ingredients in a blender. HOWEVER, it’s the ingredients you select that are what’s most important when making a high fiber smoothie. Here are my top sources:

• Berries of all kinds, but of course wild blueberries and raspberries are my top choice. Blackberries and strawberries still have 7 grams and 3 grams of fiber per cup, respectively.
• Apples and pears, with the skin on. Apples have about 4.5 grams and pears have 6 grams of fiber per cup serving.
• Flax seeds are a great alternative to chia seeds, at 8 grams per ounce.
• Avocado offers 10 grams of fiber per 100 grams of fruit, which is roughly half of a large avocado. Avocado definitely adds a very creamy texture to smoothies though. If you’re going for more of a frosty texture, opt for a different add-in.
• Kale and spinach both offer 4 grams of fiber per cup, and of course they both add in a ton of great vitamins and minerals that only leafy greens can provide!
• Oats offer 4 grams per ¼ cup serving and blend up beautifully in smoothies. They add heartiness and blends into a creamy texture.

While there are plenty of other foods that are “high in fiber”, IMHO they don’t belong in a smoothie! Black bean smoothie anyone?? No, thanks ha! We want a smoothie that is not only nutrient dense and fiber packed, but one we enjoy gulping down. Therefore, let’s stick to yummy fruits and mild mannered nuts and seeds to pack in the fiber. You seriously can’t do better than this delicious blueberry raspberry smoothie!

How much fiber is too much fiber?

There is no definitive answer to how much fiber is too much, as it totally depends on the person’s current dietary pattern. While this smoothie helps you nearly meet your fiber goal of 25 -30 grams per day, it may be a bit “too much fiber” all at once for some people.

If you are not already consistently eating a good amount of fiber on a daily basis, you may want to gradually increase fiber intake. This will help you avoid digestive upset such as temporary bloating and gas.

For this high fiber smoothie, we suggest cutting the quantities of raspberries, blueberries and chia seeds in half, and see how your stomach reacts. You can then increase the amount next time to allow your digestive system to get used to such a high amount. Fiber is a pivotal part of a healthy diet, so it’s worth taking the time to gradually increase fiber consumption to gain the many wonderful benefits.

How to Easily add (or reduce) fiber to smoothies & Recipe Swaps

• To increase fiber content, simply add in a serving or two of any of the above recommended high fiber ingredients. To reduce the amount of fiber and gradually work your way up, just cut serving size suggestions in half.
• Pear Smoothie – combine one whole pear with skin on along with 1 ounce of flax seeds, cinnamon and a splash of vanilla for a delicious Fall inspired smoothie.
• Apple Oatmeal Smoothie – chop up an apple with skin on and combine with ¼ cup of oatmeal along with vanilla and pumpkin pie spice for a cozy, hearty breakfast smoothie.
• Avocado Banana Smoothie – for a green goddess smoothie, combine ½ an avocado along with a banana and a couple of handfuls of spinach or kale.

more delicious smoothies