What Your Morning Smoothie Needs To Be A Complete And Satisfying Breakfast

You've heard about the importance of a balanced breakfast. But what actually makes a breakfast balanced? Can something as simple as a smoothie give you the boost you need? The Takeout asked Jennifer Pallian for advice. Pallian uses her degree in food, nutrition, and health to inform her work as a registered dietitian, food scientist, and health educator. She shares tips through Instagram, on her blog, Foodess, and as a columnist for Chatelaine Magazine. She's a fan of smoothies — and she explains that balancing nutrients can help keep you feeling full and focused till lunch.

"A balanced and filling breakfast smoothie should include a good mix of protein, fiber, healthy fats, and complex carbs," Pallian told The Takeout. She explained that each nutrient has a different function, and checking every box will help you feel your best. "Protein helps with satiety and muscle maintenance, fiber supports digestion, and complex carbohydrates provide steady energy for the body," she said.

Fats aren't the boogeyman we've been led to believe, either. Our bodies can't absorb nutrients like vitamins A, D, and E without them. They also help keep your blood sugar balanced after a meal. "Healthy fats slow the digestion of carbohydrates and enhance the feeling of fullness, helping you stay satisfied throughout the morning," she said. If those carbs hit your system too fast, your blood sugar will spike — leading to an inevitable crash later. 

Wondering where to start? Pallian recommends picking a protein. "To build a nutritious breakfast smoothie, use ingredients like Greek yogurt, kefir, soy milk, dairy milk, protein powder, or tofu for protein," she said. Just make sure to use silken tofu for smoothies, not the firm stuff. It'll help keep your smoothie smooth while adding that protein boost.

Next up: healthy fats. "Add healthy fats such as almond butter, avocado, tahini, or flaxseeds to promote satiety and help slow the digestion of carbs," she explained. Using full-fat Greek yogurt can help fill your fat quota, too.

Like fats and fiber, complex carbs help balance your blood sugar. "Complex carbs like sweet potato or berries provide energy without causing sharp blood sugar spikes," Pallian explained. Bananas provide complex carbs, too. As autumn approaches, consider a pumpkin puree. 

"For fiber, you can add oats, leafy greens, or chia seeds," Pallian said. Leftover oatmeal makes for an extra creamy blend, while avocados offer a two-for-one fiber and fat boost. You can even add beans to the blender for a fiber-rich smoothie. Don't worry, blending ingredients won't destroy fiber — or any other nutrients. Juicers are probably the source of this common myth. They do strip fiber from fruits and veggies, so don't rely on juice for your fiber fix.

Want to max out your smoothie's nutrition potential? Add toppings. If you're feeling extra, you can turn it into a full-fledged smoothie bowl. If you're craving something simple, just sprinkle a garnish on top.

"You can add chia seeds, hemp hearts, and flaxseeds for omega-3s, fiber, and plant-based protein," Pallian recommended. "Nuts, shredded coconut, or nut butters provide healthy fats. Meanwhile, fresh berries or pomegranate seeds add a boost of antioxidants."

Don't limit yourself to nuts and berries, though. Season your smoothie with your favorite spices. They're not just for flavor: Spices like ginger and turmeric can help soothe your stomach and add antioxidants. "A sprinkle of cinnamon or cacao nibs provides even more antioxidants," said Pallian. Still not satisfied with the taste? Add a splash of vanilla extract to your smoothie. It might not add nutritional value, but it'll help enhance the flavor.