From DN Recipes by David Nagy · Food & Beverage
Blueberry Yogurt Smoothie
Published
Ingredients
½ cup low fat milk (a little more than 1/2)
1½ cups plain whole milk Greek yogurt
1 cup frozen blueberries
1 tbsp chia seeds
1 tbsp prebiotic fiber (such as Benefiber powder)
1 tbsp vanilla
1 tbsp honey (omit for lower sugar)
Directions
- Add milk to blender, add chia seeds, and soak for 5-10 minutes
- Add remaining ingredients
- Blend on high for 30-60 seconds
Nutrition (approximate per 1 smoothie)
- Calories: about 560 kcal
- Protein: about 41 g
- Carbohydrates: about 48 g
- Sugars: about 30 g
- Dietary fiber: about 9 g
- Total fat: about 16 g
- Saturated fat: about 4–6 g
- Calcium: about 520 mg
- Potassium: about 900 mg
- Vitamin D: about 0–10 mcg (depends on yogurt/milk brands)
- Vitamin C: about 10–20 mg
- Magnesium: about 70 mg
Key notes by ingredient
- ZOI plain Greek yogurt (1½ cups): major protein source and calcium; fat content depends on whether it’s nonfat or low-fat variant within the brand.
- Low-fat milk (½ cup): adds calcium and some carbs; small fat contribution.
- Frozen blueberries (1 cup): provide fiber, vitamin C, and antioxidants; natural sugars.
- Chia seeds (1 tbsp): adds fiber, omega-3s, minerals.
- Prebiotic fiber (1 tbsp): increases fiber; little to no calories.
- Vanilla and honey (1 tbsp each): contribute flavor and sugars; honey is the primary sugar source here.
Tips to adjust
- For higher protein: add another scoop of protein powder or extra Greek yogurt.
- For lower sugar: reduce honey or substitute with a non-sugar-sweetened vanilla extract.
- To alter calories: swap to nonfat yogurt and reduce honey; or use a milk alternative with lower calories