Green Smoothie Thickener
This vibrant green smoothie is designed for sustained energy, featuring nutrient-dense spinach, a ripe banana for natural sweetness, and a powerful boost of chia seeds to create a satisfyingly thick texture and slow-release energy.
For 1 serving
Gather all ingredients and ensure the banana is ripe for optimal sweetness and creaminess. If possible, use a frozen banana for an even colder and thicker smoothie.
Add the liquid first to your high-speed blender: 240ml (1 cup) of unsweetened almond milk.
Next, add the fresh spinach (1 cup), ripe banana (1/2 piece), and chia seeds (1 tbsp). If using, add protein powder (1 scoop) and maple syrup (1 tsp) for extra sweetness.
Top with ice cubes (1/2 cup). This helps chill the smoothie and contributes significantly to a thicker texture.
Secure the blender lid and start blending on a low speed, gradually increasing to high. Blend for 60-90 seconds, or until the smoothie is completely smooth and creamy with no visible spinach flecks.
If the smoothie is too thick, add a splash more milk; if too thin, add a few more ice cubes or a pinch more chia seeds and blend again briefly.
Pour immediately into a glass. For maximum thickness, let it sit for 5-10 minutes, allowing the chia seeds to fully hydrate and expand into a gel-like consistency.
Serve chilled and enjoy your satisfyingly thick green smoothie!
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Pre-soak Chia: For an even thicker smoothie and potentially easier digestion, soak chia seeds in a small amount of milk or water for 10-15 minutes before adding them to the blender.
- 2Freeze Your Banana: Using a frozen banana instead of fresh will make your smoothie much colder and creamier without needing as much ice, preventing dilution.
- 3Layering Matters: Always add liquids first to your blender, followed by soft ingredients (spinach, banana), then powders, and finally ice or frozen fruits. This helps the blades catch everything efficiently.
- 4Boost Nutrition: Add a tablespoon of flax seeds or hemp hearts for extra omega-3s and fiber, or a small piece of fresh ginger for an anti-inflammatory kick and zesty flavor.
Adapt it for your goals.
Fruity Boost
Add 1/2 cup of frozen berries (strawberries, blueberries, raspberries) for extra antioxidants and a different flavor profile, or a few slices of avocado for healthy fats and even more creaminess.
Tropical TwistTropical Twist
Swap almond milk for coconut water and add 1/4 cup of frozen mango or pineapple chunks for a refreshing, tropical taste. A squeeze of lime juice complements this variation perfectly.
Protein PowerhouseProtein Powerhouse
Incorporate a tablespoon of your favorite nut butter (almond, peanut, cashew) for healthy fats and an additional protein boost, making it even more filling and satisfying.
Why this is on our healthy list.
Digestive Health
Chia seeds, spinach, and banana are excellent sources of dietary fiber, promoting healthy digestion, preventing constipation, and supporting a balanced gut microbiome.
Sustained Energy
The high fiber content, particularly from chia seeds, helps slow down the absorption of sugars from the banana, providing a more gradual and sustained energy release, preventing energy crashes.
Nutrient-Dense
Spinach provides vitamins K, A, and C, and folate, while bananas offer potassium and vitamin B6. Chia seeds contribute omega-3 fatty acids, calcium, and magnesium, making this smoothie a nutritional powerhouse.
Frequently asked questions
Yes, kale is a great alternative, though it has a stronger, slightly more bitter flavor. Start with a smaller amount (e.g., 1/2 cup) and adjust to your taste. Baby spinach is generally milder and blends more easily.
