Analysis of a Breakfast Smoothie

Breakfast Smoothie

Smoothies for breakfast are very popular, and its easy to understand why – they are quick and easy to make, and very tasty. But they can also run the risk of being high in sugar and low in protein and good fats if not made with the right ingredients.

Think of your breakfast smoothie as being a complete meal, because typically, if you’re having a smoothie, that’s the only thing your having for breakfast. For your smoothie to be nourishing and to keep you going until lunchtime, you need good quality protein, plenty of healthy fats, and some carbohydrates.

Quality protein could be:
– whole fat milk (preferably raw)
– yogurt made from whole milk
– kefir made from whole milk
– raw eggs from pastured hens (I prefer using the yolk only)

Eating raw eggs is a personal choice. If you do decide to, start with just one or even half an egg yolk, to give your system time to adjust to raw eggs. Make sure your eggs have come from chickens that are healthy and happy!

Good fats can come from any combination of the following:
– cream (preferably raw)
– whole fat milk products (milk, yogurt or kefir)
– coconut oil
– coconut milk
– flax seed oil (high in omega 3’s)
– avocado

If you use flax seed oil, make sure it is cold-pressed, unrefined, refrigerated and stored in a dark container as it goes rancid easily. I like Barleans brand.

The carbohydrates come from the fruit and natural sweeteners:
– ripe banana
– avocado
– seasonal fruit (berries are especially good)
– honey
– maple syrup

Additional ingredients you may wish to add:
– lemon juice
– pinch of sea salt (good for the adrenals)
– fermented cod liver oil and/or butter oil
– spirulina powder
– nut butter (I like almond butter)
– raw cacao powder

Here is my basic smoothie recipe. I don’t measure anything and it really doesn’t matter. Smoothies are very flexible that way 🙂

Breakfast Smoothie Recipe

1 ripe banana
Small handful of berries
Yogurt or coconut milk – about 1/2 cup?
Raw cream – about 2 tablespoons
Coconut oil – large spoonful
Flax seed oil – about 1 teaspoon
Pinch of sea salt
Water if needed to thin it out
2 raw egg yolks (from pastured hens)

Lemon juice – 1-2 teaspoons (see note below)

Note: I only add lemon juice if I’m not using yogurt in my smoothie. If I’m only using coconut milk I miss the tang of the yogurt so I add a little lemon juice to give it that lift, otherwise I find it a little bland.


1. Add all ingredients except the egg yolks into a blender (I use a hand-held blender). Blend until smooth.
2. Add the egg yolks and give a quick pulse or two, just enough to blend it (I have read the proteins in egg yolks are fragile and should not be subjected to heavy blending).

What do you like in your breakfast smoothie?

Linking to: Fat Tuesday @ Real Food Forager, Real Food Wednesdays @ Kelly the Kitchen Kop, Fight Back Friday @ Food Renegade and Grain Free Real Food Carnival

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14 Comment

  1. Mary Korte says: Reply

    My favorite smoothie of all time is: 1 cup raw dairy kefir, 1/2 cup ice, 1 tbsp raw coconut oil, 1 tsp raw cacao powder, 1/4 tsp vanilla, 1/4-1/2 cup frozen or fresh cherries (strawberries and raspberries are good in this too). It is like dessert, cherry chocolate goodness! I could eat this every day if I had the cherries.

    1. Debbie says: Reply

      Yum, I like the idea of raw cacao powder, that sounds really good!

  2. jill says: Reply

    Thanks for linking your great post to FAT TUESDAY. Hope to see you next week! Be sure to visit on Sunday for
    Sunday Snippets – your post from Fat Tuesday may be featured there!

  3. Chris says: Reply

    Some great ideas for smoothie ingredients! I wouldn’t have thought to use sea salt. And I like the tip about blending the egg after the rest is done to protect the protean. We just had a banana smoothie this morning with hemp powder for the protean – I don’t know all the health benefits from hemp yet but there are a bunch, and it tastes great unlike other chalky protean powders.

    If you are looking for a “green” breakfast smoothie you could try our Green Smoothie you Can Chew. 🙂

    1. Debbie says: Reply

      I’ve heard of hemp powder but have never tried it. Thanks for the memory prod, I’m going to do some research into it! Also thanks for your smoothie link, I checked it out and really like the idea of adding leafy greens.

      1. Chris says: Reply

        I was pleasantly surprised by green smoothies, one wouldn’t normally think of drinking a glass of spinach. (the trick is to use a banana or two). And the really surprising thing is that our kids love them – talking about an easy way to get kids to eat greens. 🙂

  4. Molly says: Reply

    My smoothie is from Eat Fat, Lose Fat by Mary Enig and Sally Fallon. But I use 1/2 cup of kefir and 1/2 cup of whole plain yogurt, 1/2 cup of frozen berries, stevia, 1 T of melted coconut oil and one egg yolk (pastured eggs of course). I love it. Super easy.

  5. […] was a berry smoothie – these days I’m going easy on the dairy (seems to be affecting me) so I use coconut milk […]

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