Prebiotic Green Plantain Smoothie
A creamy, tropical smoothie that transforms raw green plantain into a surprisingly sweet and thick drink. Packed with resistant starch to feed your gut bacteria, this energizing blend combines plantain with spinach and a touch of cinnamon for a naturally vegan, dairy-free breakfast or post-workout refuel.
For 2 servings
- prep · ~3 min
Prepare the plantain.
1.Cut off both ends of the green plantain with a sharp knife.2.Score the peel lengthwise and remove it entirely.3.Slice the peeled plantain into 1-inch rounds and set aside.TIPChoose a plantain that is completely green with no yellow spots for the highest resistant starch content. - mix · ~2 min
Blend all ingredients until smooth.
1.Add plantain slices, spinach, ripe banana, almond milk, chia seeds, cinnamon, and vanilla extract to a high-speed blender.2.Add the ice cubes last.3.Blend on high for 60–90 seconds until completely smooth and creamy with no fibrous bits.TIPIf the smoothie is too thick, add a splash more almond milk; if too thin, drop in 2 more ice cubes and blend again. - rest · ~2 min
Let the smoothie rest briefly.
Pour into glasses and let sit for 2 minutes. The chia seeds will thicken the smoothie slightly and give it a more satisfying texture.
- garnish
Garnish and serve immediately.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For maximum resistant starch, use a plantain that is completely green with no yellow or black spots.
- 2Peel the plantain under running water to avoid sticky sap on your hands and knife.
- 3If your blender struggles with raw plantain, slice it into thinner rounds or chop the pieces smaller.
- 4Let the smoothie rest for 2 full minutes after blending to let the chia seeds gel and thicken the texture.
- 5Add a splash more almond milk if the smoothie is too thick, or extra ice cubes if it's too thin.
- 6This smoothie is best enjoyed immediately, as the resistant starch can break down if stored too long.
Adapt it for your goals.
High-Protein
Add 1 scoop of unflavored or vanilla plant-based protein powder and increase almond milk by 1/4 cup for a post-workout smoothie that supports muscle repair.
Low SugarLow-Sugar
Omit the ripe banana and add 1/2 an avocado for creaminess and healthy fats, plus a few drops of stevia if desired — lowers the natural sugar content while keeping a thick texture.
Tropical TwistTropical Twist
Replace the banana with 1/2 cup frozen mango and swap cinnamon for a pinch of turmeric — adds a bright, tropical flavor and anti-inflammatory benefits.
Nut FreeNut-Free
Use oat milk or coconut milk instead of almond milk to make this smoothie completely nut-free, ideal for school lunches or allergy-friendly diets.
Why this is on our healthy list.
Rich in Prebiotic Fiber
Green plantains are an excellent source of resistant starch, a prebiotic fiber that feeds beneficial gut bacteria and supports digestive health.
Packed with Vitamins A and C
Both spinach and green plantain provide vitamin A for eye health and vitamin C for immune support, without added sugar.
High in Omega-3s from Chia Seeds
Chia seeds add plant-based omega-3 fatty acids, which help reduce inflammation and support heart and brain health.
Antioxidant Boost from Cinnamon
Cinnamon is rich in antioxidants that help protect cells from oxidative stress, and it also helps stabilize blood sugar levels.
Frequently asked questions
A ripe plantain is much sweeter and softer, but it contains far less resistant starch, so the prebiotic benefit will be significantly reduced.
