American · breakfast, drink
Blueberry Chia Protein Smoothie
Video by Autumn Bates on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
Contains: Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
A breakfast in a glass with about 40 g protein from milk, yoghurt and whey, plus fibre and omega-3 from chia; the sweetness comes from banana and blueberries, with no added sugar.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Pour the milk into the blender, then add the Greek yoghurt and protein powder. 0:59
- Add the chia seeds, cacao nibs and almond butter. 3:15
- Add the half banana and the frozen blueberries, then blend until smooth. 4:39
- Pour into a glass and top with a little grain-free seed granola (or pumpkin seeds) and a sprinkle of bee pollen for some crunch. 5:40
Tip. Leave out the banana for a lower-carb version and use just the blueberries. Use an unsweetened protein powder, or swap in more Greek yoghurt.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 1
Where the energy comes from one serve
- Net carbs 25%
- Protein 27%
- Fat 48%
Low carb: under 26% of the energy is from carbs.
Lower-carb idea. About 31% of the 39 g of net carbs come from the banana. To cut carbs, try berries instead, or a smaller portion.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High140%
2.2 g a serve, mostly from chia seeds (95%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High75%
1.8 µg a serve, mostly from milk (60%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Magnesium High54%
226 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Selenium High49%
27 µg a serve, mostly from milk (33%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium High46%
597 mg a serve, mostly from milk (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc High41%
4.6 mg a serve. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High31%
4.6 mg a serve, mostly from almond butter (84%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High27%
0.5 mg a serve, mostly from banana (49%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High24%
1120 mg a serve, mostly from milk (28%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High23%
4.2 mg a serve, mostly from cacao nibs (37%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source15%
138 µg a serve, mostly from milk (80%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source14%
55 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C Source10%
9.2 mg a serve, mostly from banana (57%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
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Vitamin K8%
9.6 µg a serve, mostly from frozen wild blueberries (74%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin D1%
0.2 µg a serve, mostly from milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Autumn Bates; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.