How To Make A Smoothie Thicker

How To Make A Smoothie Thicker

1. Avocado

Avocado toast isn’t the only way to consume avocados in the morning. 

Avocado is a great ingredient to make your smoothie thicker while adding a good source of fat. And it doesn’t just thicken your smoothie, it adding creaminess and depth too. And the best part, it pairs well with anything. Avocado typically has a hint of sweetness and as well as a mild earthy taste. Some might even say it taste like almost nothing. Lucky for you, this means whatever you are blending your avocado with will mask over the avocado.

Avocados are relatively high in calories, but they are pack with vitamins, minerals, fiber, and healthy fats. Adding an avocado to your smoothie could turn your smoothie into a meal replacement. Because avocados are high in fat and fiber, they can help you feel more satisfied and keep you feeling full for longer.

Recommendation: I usually use 1/2 to 1 avocado per smoothie. The more you use, the thicker and creamier the smoothie will be.

2. Banana/ Frozen Banana

Banana is a great natural ingredient to make your smoothie thicker and sweeter. If you love the taste of banana, then you are in for a treat. I typically put my overripe banana in the freezer and save it for a smoothie. The riper the banana, the sweeter the banana is.

When it comes to fresh banana versus frozen banana, I find frozen banana thicken the smoothie more. I find fresh banana thickens smoothies, while frozen banana thickens and adds creaminess to the smoothie.

Ever wondered what goodness is in a banana? Bananas are rich in Vitamin B6, Vitamin C, potassium, fiber, manganese, and easily digested carbs. This makes it an excellent food for athletes! It may help relieve muscle cramps caused by exercise. They also provide superior fuel for endurance exercise. Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full. With that in mind, banana is a great addition to your smoothie!

Recommendations: I recommend using at least one banana per smoothie.

3. Chia seeds

chia

Upgrade your chia puddings to thick and creamy chia smoothie.

Chia seeds are a great natural binding agent and thickener. They will add great texture and nutrients to your smoothie.

Chia seeds are pack with so much goodness! These nutrient-rich seeds are good sources of α-linolenic acid (an omega-3 fatty acid), fiber, protein, vitamins, minerals, and antioxidants. Many refer to chia seeds as a “superfood.”

Do you need to pre-soak the chia seeds?

You don’t have to soak chia seeds prior to putting them in your smoothie, but you can. I prefer to soak the chia seeds if I have time. If you don’t soak chia seeds prior, don’t panic. The raw chia seeds will be somewhat soaked by the time you’re ready to drink your chia smoothie.

You can also ground your chia seeds. Ground chia seeds will absorb liquid, so you will need extra liquid so that your smoothie doesn’t turn to gel.

Recommendation: I recommend adding 2-3 tablespoon to your blender or stir them into your smoothie (will need a minute for the chia to soak up the liquid).

Check out my favorite chia seeds and chia powder.

4. Flax seeds

Flax seeds is a great ingredient to make your smoothie thicker while adding sweetness to your smoothie. Flaxseed is full of fiber and omega-3s. You can either soak them in water or add directly with your blender. If you don't like it grainy, I highly recommend that you soak them prior.

Recommendation: I recommend 1-2 tablespoon ground flaxseed per smoothie. 

Check out my favorite flax seeds

5. Silken Tofu

Silken tofu is a great way to thicken up your smoothie while also adding protein. Because tofu is a complete protein, you'll get all your essential amino acids without having to add protein powder. This makes the tofu a great addition to your pre and a post-workout smoothie.

Recommendation: I recommend starting with 1/2 cup of silken tofu to start. 

6. Adding Cooked Vegetable

Adding cooked vegetables like sweet potato, carrots, or pumpkin to the blender is a great way to make your smoothie thicker while adding great nutrition. Not mentioning the beautiful color it adds to your smoothie. Recommend you either steam or boil the vegetable until it softens. 

7. Nut Butter/ Soaked Nuts

pb smoothie

Nut butter not only makes your smoothie thicker but also adds a significant amount of protein and healthy fat. Nut butter goes pretty much with anything from chocolate to fruit while adding a nutty flavor to it. What I love about nut butter/ soaked nuts it's it will leave you feeling satisfied.

If you are going to go with the whole nuts options, I recommend that you soak before use. By soaking, you are breaking down the phytic acid so nutrition can be absorbed properly. I typically soak my nut overnight. Depends on the type of nut, some require 8 hours of soaking or 2-4 hours.

Recommendation:

Nut butter: I recommend that you use 1-2 tablespoon of nut butter of your choice.

Whole nuts: I recommend using 1/4 cup of raw nuts of your choice.

Tips: Not all nuts are created equal. Some nuts are fattier than the others and that means they contain more calories. For example, cashew is lower in calories compared to macadamia nuts. 

8. Oats

oat smoothie

Take your overnight oats to a whole new level of deliciousness. Blend them into your smoothie and make a thick and creamy smoothie bowl.

Oats are among the healthiest grains on earth, and they are a great way to add texture to your smoothie. It is high in fiber and will keep you full for hours. This makes adding oats to your smoothie a perfect meal replacement.

You can either throw the oats into your blender with the rest of your ingredients or soak them beforehand for at least an hour in milk, nut milk, or water. By soaking it, the oats will have a softer texture and will give your smoothie a smoother texture.

Recommendation: I recommend that you use 1/4-1/2 cup of rolled oats per smoothie. 

Remember: You can always add more. 

Check out my favorite oats

9. Purees

puree smoothie

Pumpkin, sweet potato, squash, ACAI, Pitaya, carrot puree are great ingredients to make your smoothie thicker. They will naturally sweeten your smoothie while adds more fiber and nutrients.

You can either make your own purees or get them in a can. If you are planning on getting them in a can, be sure to read the ingredients! You want to be looking at a single ingredient!

Recommendation: I recommend that you use 1/2 cup of puree.

Tips: Making your own puree at home is easier than you think! Take pumpkin as an example. You roast the pumpkin in the oven and then put it in a food processor or use an immersion hand blender. Did you know you can get an immersion hand blender for under $50?!

10. Yogurt/ Kefir

Yogurt, Greek yogurt, or kefir will add volume to your smoothie while adding probiotics, protein, and calcium. The more fat the yogurt has, the thicker and creamier the smoothie will taste. I personally love using full-fat yogurt.

Recommendation:

Yogurt: I recommend that you use 1/2- 1 cup of yogurt.

Kefir: I recommend that you use 1-2 cups of Kefir

Tips: When it comes to picking the yogurt, I always avoid added sugar and flavored. I personally prefer full-fat yogurt because low fat or fat-free yogurt typically contains some form of thickener and a lot of sugar to make it tastier. 

11. Ice Cube

Ice cube is a great way to thicken your smoothie without adding any additional calories. If you are looking to cut calories without sacrificing the texture, then the ice cube is your friend. Add ice cubes to your smoothie will make frosty, and you don't want to add too much. Sooner or later, your smoothie will get water down from the melting ice. If you are looking to make a beautiful breakfast smoothie bowl, you will need to eat it fast before it becomes a watered-down bowl.

Recommendation: I recommend using 1 cup and add more as needed.

Tips: I recommend that you make your ice cubes more exciting by infusing it with fruit, nut milk, puree or herbs ( In case you are wondering, I LOVE using mint in my smoothie).

Blend all your ingredients without ice cube first and then add in ice cubes towards the end. By doing this, you'll decrease the risk of warming the ice cubes into the water.

12. Coconut Milk/ Meat 

coconut smoothie

If you are a coconut lover, then you are in luck.

Coconut milk/ meat is an excellent source of adding creaminess to your smoothie with a bonus of healthy fat and electrolyte. If you never had coconut milk before, it comes from the white flesh of mature brown coconuts. It has a thick consistency and a rich, creamy texture. Don't get confused about coconut milk with coconut water. Unlike coconut water, coconut milk does not occur naturally. Instead, the solid coconut flesh is mixed with water to make coconut milk, which is about 50% water.

Recommendation: I recommend using 1/2 - 1 cup of coconut milk. 

13. Frozen Fruit and Vegetable

Frozen fruits and vegetables are great ingredients for smoothie bowlsIt will add a super-thick and creamy consistency and works better than fresh fruit and vegetable. Not mentioning frozen fruits and vegetables are much cheaper than fresh, and you can find things that might not be in season.

Recommendation:

I recommend adding a 1/2 cup of frozen fruits or vegetables per smoothie. I also recommend that you use a variety of fruits and vegetables to get an assortment of nutrients. I also recommend that you keep a balance between using fruits and vegetables because fruits naturally contain alot of sugar.

Fruits like banana, coconut meat, mango, berries, and pineapple.

Vegetables like spinach, kale, pumpkin, carrots, and butternut squash.

14. Cottage Cheese

Cottage cheese is an excellent source of calcium, a mineral that plays a significant role in tooth and bone health and the prevention of osteoporosis. If you are not a vegan and love cottage cheese, then you are in luck! Cottage cheese is an easy way to get your protein while thickens your smoothie at the same time.

Recommendation: I usually use a 1/2 cup of cottage cheese. 

15. Gluten-Free Flour

The word flour does not sound to your smoothie does not sound appetizing. But trust me, use gluten-free flour like chickpea, coconut, or almond flour to add creaminess, fiber, and protein to your smoothie. Think of it as adding your protein powders to your smoothie. When picking out the flour, I recommend that you look at the ingredient list and look for single ingredients.

Recommendation: I recommend using 1 tablespoon per smoothie. You can always add more when it's needed. 

16. Beans

Yep, you read it right. Beans.

Beans are a great way to thicken your smoothie while adding creamy texture without adding any taste. Beans are loaded in fiber, protein, and have great colors. And as a side bonus, beans are much cheaper than 100% of all fruit smoothies or smoothies that contain nuts.

Recommendation: I recommend using about 1/4 cup of cooked beans. 

17. Quinoa

Quinoa is another ingredient to make your smoothie thicker. Quinoa offers a rich, earthy, almost nutty flavor to your smoothie while adding a complete protein!

Does quinoa need to be soaked?

You do not need to pre-soak quinoa, but be sure to rinse the quinoa to get rid of the coating. If you have time, you can soak it in water overnight.

Recommendation: I recommend that you use 1/4-1/2 cup of cooked quinoa. If you have a powerful blender, you can blend raw, uncooked quinoa into a smoothie.

Check out my favorite quinoa

18. Psyllium Husk

Psyllium husk is a form of fiber that is made from the husk of Plantago Ovata plant's seed. This fiber is a great way to add thickness to your smoothie while adding a good source of soluble and insoluble fiber. Psyllium husk is known as a laxative, so it is excellent for people who have constipation problems. You can get psyllium husk in powder form. 

How To Make Your Thicker Smoothie Healthy

  • Watch the number of fruits you are putting your smoothie because fruits naturally carry a lot of sugar and carb. Typical 1- 1/2 cup of total fruit is a good start and use a variety of fruit to get an assortment of nutrients.
  • Add your greens, but remember they aren't calories free! Especially avocado.
  • Supercharge it with omega-3 and fiber.
  • Sweeten your smoothie with fruits.
  • Toss in some protein and healthy fat with nuts.
  • Make sure there are liquid, greens, fruit, healthy fats, superfoods, and extras (Ex. spices). 
  • Tips To Making A Thick Smoothie Bowl

  • Don't add too much liquid. Remember, you can always add more liquid later.
  • If your smoothie comes out too thick and creamy, you can add more liquid.
  • You can use more than one tip above in your smoothie. For example, freeze your nut milk.
  • A blender DOES make a difference. I have tried so many different blenders and so far Vitamix is my favorite!
  • My Favorite Blenders:

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