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    April 1, 2023

    Fiber Smoothie Recipe

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    This high-fiber smoothie recipe is a great way to increase your fiber intake, which helps to promote digestive health, a healthy gut microbiome, and can help maintain steady blood sugar as well as lower cholesterol levels! This smoothie is packed with high-fiber foods and contains a whopping 16 grams of fiber (women need 25g/day and men need 38g/day for reference).

    This post may contain affiliate links. Please see my Full Disclosure Policy for more information.

    Fiber smoothie topped with raspberries and chia seeds. A bowl of raspberries and oats around the smoothie.

    High Fiber Smoothie

    High fiber smoothie recipes are an easy way to make sure you're getting enough fiber throughout the day, plus they're easy to drink and this recipe is flavorful and delicious! It's definitely a healthy breakfast smoothie the whole family will love. I also love whipping up a healthy gut smoothie from Naturallie Plant-Based with banana and ginger, depending on what flavor I'm in the mood for. The best part is it's low in added sugars and perfect for those busy mornings when you don't have time to have a full sit-down breakfast.

    High fiber breakfasts are the key to staying full all morning long and providing long-lasting energy. I love making this smoothie, carrot cake breakfast cookies, or coconut cream overnight oats for these reasons!

    Jump to:
    • High Fiber Smoothie
    • Equipment
    • Ingredient Highlights
    • How to Make a High Fiber Smoothie
    • Variations & Substitutions
    • Smoothie Bowl Toppings
    • Storage
    • Recipe FAQ
    • Fiber Smoothie Recipe
    A high fiber smoothie with a dish of raspberries and oats behind it.

    Equipment

    • High-speed blender - this is the main piece of equipment you need to make this recipe. A good blender will make a great smoothie!

    Ingredient Highlights

    high fiber smoothie ingredients
    • Raspberries - one cup of raspberries has 8 grams of dietary fiber, which is quite a lot! Plus they have a low sugar content so they're a win-win ingredient for this fiber smoothie. They're also great sources of vitamin C! You can use either fresh or frozen raspberries in this smoothie. Frozen ones will give you a thicker smoothie.
    • Greek yogurt - Greek yogurt is a big source of high quality protein in this recipe, as well as probiotics for promoting gut health. You can use plain or vanilla, but plain will result in a fairly tart smoothie!
    • Frozen cauliflower - I love using frozen cauliflower in smoothies because it adds a thick and creamy texture, similar to frozen banana or ice, but adds some vitamin C too! It hides so well, you can't taste it at all!
    • Old-fashioned oats - oats are a great source of whole grains and fiber (fun fact: they contain both soluble and insoluble fiber!). And like the cauliflower, they blend well into smoothies. I recommend using old fashioned or instant oats, as opposed to steel cut (old fashioned will have more fiber than instant) just because they blend better.
    • Chia seeds - these are a nutrient powerhouse. They contain healthy fats (specifically omega 3 fatty acids) and quite a bit of fiber, so they're a crucial ingredient in this fiber smoothie.
    • Almond butter - almonds are a good source of fiber and I reocmmend including a healthy fat in smoothies to help keep you fuller longer. You can sub any nut or seed butter here, but it may alter the nutrition facts below!
    • Almond milk - since we're getting protein from the yogurt in this smoothie, I like to use almond milk as a liquid. It's creamy but lower in calories!

    How to Make a High Fiber Smoothie

    fiber smoothie ingredients in a blender

    Step 1: Combine all ingredients in a high-speed blender.

    high fiber smoothie blended up in a blender

    Step 2: Blend on high until smooth and creamy.

    Variations & Substitutions

    • You can sub whatever nut butters for almond butter in this recipe!
    • Flax seeds or hemp seeds would be a great substitution for chia seeds.
    • You can add a scoop of protein powder to boost the protein content even more!
    • Add a few handfuls of leafy greens like spinach or kale to add even more nutrients and fiber.
    • You can sub any liquid for almond milk: cow's milk, soy milk, orange juice, prune juice, or any 100% fruit juice of choice.
    • Add extra frozen cauliflower or ice to make this into a smoothie bowl!
    • You can add a scoop of psyllium husk fiber to get extra fiber in this recipe.
    A high fiber smoothie with a dish of chia seeds, raspberries, oats, and glass of almond milk around it.

    Smoothie Bowl Toppings

    This fiber smoothie makes a great smoothie bowl if you're in more of a bowl mood! Simply pour the smoothie into a bowl (feel free to add some ice or extra cauliflower if you like it super thick). Top with desired toppings and enjoy!

    Some of my favorite smoothie bowl toppings:

    • Fresh fruit (raspberries, strawberries, sliced banana, blueberries)
    • Cereal/granola
    • Nuts (sliced almonds, crushed peanuts, chopped walnuts/pecans)
    • Seeds (chia seeds, ground flaxseed)
    • Unsweetened shredded coconut
    • Nut butters (almond butter, peanut butter, cashew butter)
    • Extra drizzle of honey

    And more! The options are really endless here. I'd love to know in the comments below if you try any toppings (either listed here or not) and let me know how they go!

    a high fiber smoothie topped with raspberries and chia seeds, with bowls of each around the glass

    Storage

    For best results, I recommend drinking this smoothie as soon as it's made. However, you can store it in the freezer for a few days! I recommend letting it thaw at room temperature for 2-3 hours or in the fridge for 8-12 hours (or overnight). I would also re-blend before consuming as some of the ingredients may separate.

    Recipe FAQ

    What can I add to my smoothie for fiber?

    Anything from this recipe! Raspberries, oats, chia seeds, almonds/almond butter are all great. Other things like avocado and wheat bran would be great smoothie ingredients to boost fiber content.

    Are smoothies a good way to get fiber?

    Aboslutely! I love using smoothies as a delicious way to pack in a lot of fiber. They're easy to drink and taste great so it's a win-win. Just be wary of store-bought smoothies as they could contain other supplements and added sugars.

    Can I make this smoothie ahead of time?

    Yes! I'm a big fan of meal prepping and you can do that with this smoothie. Simply make a double, triple, etc. batch (or just one!), pour it into individual bottles (I recommend using shaker bottles so they don't crack in the freezer like glass) and thaw in the fridge overnight or at room temp for a few hours!

    High fiber smoothie in a glass with chia seeds, raspberries, oats, and almond milk around it.

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    If you give this recipe a try, please rate and review it below! I would love to hear your feedback. Also snap a photo and tag me on Insta @theperfectpearr so I can see your creation!

    Print

    Fiber Smoothie Recipe

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    This fiber smoothie is a great breakfast or snack that will definitely boost your fiber intake for the day! It's packed with fiber-rich foods like raspberries, oats, almond butter, and chia seeds, so it'll keep you full all morning long!

    • Author: Lauren
    • Prep Time: 5 minutes
    • Total Time: 5 minutes
    • Yield: 1 smoothie 1x
    • Category: Breakfast, Snacks
    • Method: Blending
    • Cuisine: American

    Ingredients

    Units Scale
    • 1 cup (130g) frozen raspberries (fresh will work too!)
    • 1 cup (246g) unsweetened almond milk
    • ⅔ cup (161g) nonfat vanilla Greek yogurt
    • ½ cup (60g) frozen cauliflower (whole pieces or riced)
    • 1 Tbsp almond butter
    • 1 Tbsp old fashioned oats
    • 1 Tbsp chia seeds
    • ½ Tbsp honey

    Instructions

    1. Combine all ingredients in a blender.
    2. Blend on high until smooth and creamy, ~1-2 minutes.
    3. Enjoy!

    Notes

    • To make as a smoothie bowl: pour finished smoothie into a bowl and sprinle with your favorite toppings (see above for some ideas!).
    • I recommend drinking this smoothie right away or storing in the freezer for up to 1 week. If freezing, thaw in the refrigerator overnight or at room temp for 3 hours.
    • You can sub whatever nut butters for almond butter in this recipe!
    • You can sub any liquid for almond milk: cow's milk, soy milk, orange juice, prune juice, or any 100% fruit juice of choice.
    • Add extra frozen cauliflower or ice to make this into a smoothie bowl!
    • You can add a scoop of psyllium husk fiber to get extra fiber in this recipe.
    • Add a few handfuls of leafy greens like spinach or kale to add even more nutrients and fiber.
    • You can add a scoop of protein powder to boost the protein content even more!
    • Flax seeds or hemp seeds would be a great substitution for chia seeds.

    Nutrition

    • Serving Size: 1 smoothie
    • Calories: 447
    • Sugar: 34
    • Sodium: 283
    • Fat: 17
    • Saturated Fat: 2
    • Unsaturated Fat: 15
    • Trans Fat: 0
    • Carbohydrates: 57
    • Fiber: 16
    • Protein: 22
    • Cholesterol: 0

    Keywords: fiber smoothie, high fiber smoothie, high fiber breakfast, high fiber snack, healthy breakfast recipe, how to make a high fiber smoothie, what goes in a high fiber smoothie, high fiber smoothie bowl

    Did you make this recipe?

    Please comment below & let me know what you thought. I'd also love if you shared a photo on Instagram and tagged me @theperfectpearr so I can see! And don't forget to SUBSCRIBE to the Perfect Pear newsletter to get new recipes delivered straight to your inbox!

    More Breakfast & Brunch

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    Hi! I'm Lauren. As a dietitian, my goal is to provide you with nutrient-dense recipes that taste good with a sprinkle of indulgent recipes because I'm all about balance.

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