Broccoli Smoothie
Step 0
A fast smoothie that tastes fruit-forward and creamy, while still sneaking in real broccoli. The “win” is texture: banana and pineapple carry the mouthfeel, yogurt adds body, and broccoli adds micronutrients and fiber without taking over the flavor.
Step 1
Ingredients for broccoli smoothie
- Greek yogurt, plain, nonfat 1/2 cup (122.5 g)
- Tap water 1 cup (237.0 g)
- Broccoli, raw (chopped florets) 1 cup, chopped (91.0 g)
- Apple, raw, with skin 1 medium (182.0 g)
- Banana, raw 1 medium (118.0 g)
- Pineapple, frozen chunks, sweetened 1 cup, chunks (245.0 g)
Blend tip: If your blender struggles, chop the apple smaller and add the water first so the blades catch immediately.
Step 2
How to make the smoothie
- Load liquids first. Add water and yogurt to the blender. This helps everything move from the first second.
- Add the “softeners”. Add banana (break into chunks) and broccoli florets.
- Add the “sweet structure”. Add chopped apple, then finish with frozen pineapple on top.
- Blend to smooth. Blend until fully creamy. If needed, stop once, scrape down, and blend again for 10 to 15 sec.
- Serve fast. Drink immediately for the best texture and brightest flavor.
Storage: Best fresh. If needed, refrigerate up to 24 hours in a sealed jar and shake well before drinking.
Step 3
Health-oriented chef cues
- Calorie control lever: Most of the energy here comes from fruit sugars. The easiest way to scale calories up or down is changing banana and pineapple portions, while keeping broccoli the same.
- Protein and satiety: Nonfat Greek yogurt adds protein for relatively few calories. If you want this smoothie to “hold you” longer, increase yogurt and reduce water slightly, but remember the nutrition values will change.
- Fiber pacing: Broccoli and apple skin add fiber, which can slow drinking speed and improve fullness. Blend long enough that it is smooth, but not so long that it turns warm and foamy.
- Micronutrient angle: This blend contributes meaningful vitamin C and vitamin K, plus minerals like manganese and potassium, which support normal energy metabolism and fluid balance.
- Blood sugar steadiness: If you notice a “quick crash,” pair the smoothie with a small protein or fat side (for example a few nuts) rather than adding more fruit. That changes the nutrition for the meal, but keeps this recipe’s numbers intact.
- Taste control: If broccoli flavor comes through, chilling helps. Use more frozen pineapple or add a few ice cubes, instead of adding sweeteners.
Note: If you change ingredient amounts (especially fruit or yogurt), the nutrition values shown in the post will no longer be exact.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
51.7 kcal
- Saturates: 0.00 g
- Sugars: 9.50 g
- Fiber: 1.10 g
- Salt: 0.00 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 216.50 kJ / 51.70 kcal | |
| Fat | 0.20 g | |
| Saturated | 0.00 g | |
| Monounsaturated | 0.00 g | |
| Polyunsaturated | 0.00 g | |
| Carbohydrate | 10.60 g | |
| Sugars | 9.50 g | |
| Starch | 0.40 g | |
| Fiber | 1.10 g | |
| Protein | 1.80 g | |
| Salt | 0.00 g | |
| Sodium | 0.00 mg |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 10.60 g | |
| Fiber | 1.10 g | |
| Starch | 0.40 g | |
| Sugars | 9.50 g | |
| Added Sugars | - | |
| Sugar Alcohol | - | |
| Net Carbs | 9.50 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 0.20 g | |
| Monounsaturated | 0.00 g | |
| Polyunsaturated | 0.00 g | |
| Saturated | 0.00 g | |
| Cholesterol | - |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 1.80 g |
Key Micronutrients
available micronutrients, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| B1 (Thiamine) | 0.04 mg | |
| B2 (Riboflavin) | 0.06 mg | |
| B3 (Niacin) | 0.25 mg | |
| B5 (Pantothenic Acid) | 0.17 mg | |
| B6 (Pyridoxine) | 0.07 mg | |
| Vitamin B12 | 0.09 µg | |
| Biotin | 0.10 µg | |
| Choline | 6.56 mg | |
| Folate | 11.54 µg | |
| Vitamin A | 4.13 µg | |
| Alpha-carotene | 3.11 µg | |
| Beta-carotene | 43.31 µg | |
| Beta-cryptoxanthin | 2.10 µg | |
| Lutein + Zeaxanthin | 136.16 µg | |
| Lycopene | 0.00 µg | |
| Retinol | 0.12 µg | |
| Vitamin C | 12.42 mg | |
| Vitamin D | 0.00 IU (≈0.00 µg) | |
| Vitamin E | 0.19 mg | |
| Beta Tocopherol | 0.00 mg | |
| Delta Tocopherol | 0.00 mg | |
| Gamma Tocopherol | 0.03 mg | |
| Vitamin K | 9.91 µg | |
| Calcium | 22.57 mg | |
| Chromium | – | |
| Copper | 0.05 mg | |
| Fluoride | 0.60 µg | |
| Iodine | 6.34 µg | |
| Iron | 0.20 mg | |
| Magnesium | 10.21 mg | |
| Manganese | 0.32 mg | |
| Molybdenum | – | |
| Phosphorus | 28.37 mg | |
| Potassium | 129.05 mg | |
| Selenium | 1.47 µg | |
| Sodium | 9.07 mg | |
| Zinc | 0.16 mg |
Step-by-step instructions
Step 1: Start with liquids
Add 1 cup (237 g) water and 1/2 cup (122.5 g) nonfat Greek yogurt to the blender.
Step 2: Add produce
Add 1 cup (91 g) chopped raw broccoli, 1 medium (182 g) apple, and 1 medium (118 g) banana.
Step 3: Finish with frozen fruit
Add 1 cup (245 g) frozen pineapple, then blend until fully smooth.
Broccoli smoothie FAQs
- Does it taste like broccoli?
- Not much. Pineapple and banana dominate, and yogurt rounds the texture so broccoli stays in the background.
- How do I make it thicker?
- Use less water, or add extra frozen pineapple. If you change amounts, the nutrition values will change.
- Can I store it?
- It is best fresh. If needed, store up to 24 hours and shake well before drinking.
