Nutritious Things to Put in a Smoothie ? Smoothies are one of the most popular “health foods” out there. They’re colorful, refreshing, and often marketed as a quick fix for nutrition. But if you’ve ever asked yourself “what nutritious things can I put in my smoothie?” you’re not alone. The truth is that what you blend matters just as much as the fact you’re drinking a smoothie.

At Fresh Monkee, we take smoothies to the next level by turning them into protein shakes that are balanced, satisfying, and built to fuel your lifestyle. Here’s how to pack your smoothie with nutrition — and avoid turning it into a sugar bomb.

Why Balance Matters

Before diving into ingredients, let’s talk balance. Many smoothies are fruit-heavy, which can lead to 40–60 grams of sugar in a single drink. According to the CDC, that’s well above recommended daily limits for added sugar.

At Fresh Monkee, our philosophy is simple: every shake should include protein, carbs, fats, and nutrients in the right amounts. That’s what transforms a smoothie from a treat into a real meal or recovery drink.

The Best Nutritious Things to Put in a Smoothie

1. Protein Powder

Protein is the single most important addition you can make. It helps with satiety, recovery, and metabolism. Our shakes feature a whey blend (isolate, concentrate, hydrolysate) or plant-based protein that’s non-GMO and free of artificial sweeteners.

Research from the NIH confirms that protein supports muscle repair, energy balance, and overall metabolic health.

2. Leafy Greens

Spinach, kale, and chard add vitamins, minerals, and fiber with very little sugar. They’re virtually tasteless when blended but add a powerful nutritional punch.

3. Healthy Fats

Healthy fats support brain health, hormone balance, and vitamin absorption. Great smoothie-friendly options include:

• Nut butters (peanut, almond, cashew)

• Avocado

• Chia or flax seeds

Adding fat also makes your smoothie more satisfying, preventing hunger crashes later.

4. Low-Glycemic Fruits

Berries, green apples, and kiwi provide natural sweetness, fiber, and antioxidants without spiking your blood sugar. The USDA Dietary Guidelines recommend fruit in moderation — and these are some of the best picks.

5. Greek Yogurt or Kefir

These boost protein and add probiotics for gut health. Just make sure to choose plain, unsweetened versions to avoid hidden sugar.

6. Digestive Boosters

Smoothies should feel good, not heavy. Ingredients like ginger, cinnamon, and protein powders with digestive enzymes help improve absorption and reduce bloating.

7. Superfood Add-Ins

Want extra benefits? Add:

• Collagen powder for joints and skin

• Spirulina for antioxidants

• Matcha for natural energy

• Turmeric for anti-inflammatory support

As Harvard Nutrition Source notes, superfoods aren’t magic, but they can give your smoothie a nutrient edge.

What to Avoid

It’s just as important to know what not to add:

• Fruit juice: Sugar without fiber

• Flavored yogurts: Dessert in disguise

• Sweet syrups/powders: Empty calories

• Too much fruit: Even natural sugar adds up fast

By avoiding these, you’ll keep your smoothie from turning into a calorie trap.

Why Shakes Are Smarter Than Smoothies

At Fresh Monkee, we’re not just making smoothies — we’re making balanced shakes. Our drinks are:

• High in protein (20–25g per shake)

• Low in carbs and fat (about 2g net carbs, 1g fat per serving)

• Smooth, great-tasting, and easy to digest

• Third-party tested and safe for athletes

Instead of chasing trends like “fat burner smoothies” or gimmicky blends, we build drinks that work. The Cleveland Clinic emphasizes that protein and balance — not sugar — are what deliver results.

The Lifestyle That Makes It Work

A smoothie alone won’t transform your health. But when you pair a daily shake with consistent habits, the results add up. At Fresh Monkee, we encourage becoming a Regular by focusing on:

• Sleep: 7–9 hours a night (Mayo Clinic)

• Hydration: About a gallon of water daily

• Movement: 10k steps and 2–3 strength sessions per week

• Mindfulness: Stress relief and gratitude practices (Psychology Today)

Your shake becomes the anchor to a healthy lifestyle, making it easier to hit your goals.

Ready to Build a Better Smoothie? Nutritious Things to Put in a Smoothie

Next time you wonder, “what nutritious things can I put in my smoothie?” remember: it’s all about balance. Focus on protein, greens, healthy fats, and low-glycemic fruits, and skip the sugar bombs. Or make it easy — let Fresh Monkee craft the perfect shake for you.

👉 View Our Menu
👉 Order Online
👉 Find a Location Near You
👉 Read More on Our Blog

Want to learn more about us? Check out Our Story. Thinking of joining the team? Visit Careers. Interested in franchising? Explore Franchise Info. Or Contact us directly.