As a registered dietitian, this delicious blueberry chia smoothie is a go-to on busy mornings for my husband and I.
At about 275 calories, 12 grams of protein, and 8 grams of fibre, its a perfect to-go breakfast that keeps me full! This recipe is packed full of magnesium, zinc, vitamin C, and B!
I find most smoothies tend to leave me famished by 10 am, but for THIS smoothie I’ve added chia for fibre, and hemp for protein and heart healthy fats- ALL big contributors to signalling satiety (the feeling of fullness). It will help keep your cravings at bay all morning! Did I mention it is low FODMAP as well?
I also like to add a bit of protein powder for an extra protein punch – but tend to add less than a serving as I don’t particularly enjoy the the chalkiness that occurs when you add two scoops!
Looking for more low FODMAP breakfasts? Check out more ideas here. This breakfast frittata is a hearty savoury option which would pair really well with this smoothie. Or, if you are looking for something sweet this baked oatmeal is a great sweet option that is equally as hearty and goes great with this smoothie too!
Can you put raw chia seeds in a smoothie?
Yes! you can absolutely add raw chia seeds into a smoothie. No prep is required! This makes adding chia seeds to smoothies a super easy way to get in some heart healthy fats and fibre.
How much chia seeds should you add to a smoothie?
Our blueberry chia smoothie calls for 1 Tbsp per 2 servings. But, if you are wanting to add more you can add up to 2 Tbsp in this recipe which would be 1 Tbsp per serving. Chia seeds have a tendency to thicken things up quite a bit. So, If you aren’t drinking the smoothie right away then you may not want to add too much chia or else it could alter the texture of the smoothie over time.
Should I soak chia seeds before adding to smoothie?
Chia seeds do not require soaking before use in smoothies. This makes them a super handy and versatile add-in that requires no prep and offers a lot of nutritive value. Including heart healthy omega-3 fats and fibre too!
Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.
Low FODMAP Blueberry Chia Smoothie (High Fibre)
- 2/3 cup blueberries
- 1 banana (no brown spots)
- 1 cup kale or spinach (I add mine frozen)
- 1 Tbsp chia (preferably ground, but can be added whole)
- 4 Tbsp hemp seeds
- 1 cup milk (lactose free if lactose intolerant, or almond works great!)
- 1/2-3/4 cup water – to desired thinness
- Combine all ingredients in blender
- Blend until smooth
- Enjoy breakfast sooner rather than later – chia can thicken if it sits too long. If this is a concern for you, omit the chia
Aiming for more protein? Add protein powder! We typically add 1 scoop of protein powder in this smoothie and I find it doesn’t make it too sweet that way, and you don’t notice the ‘chalky’ taste as much. To find a low FODMAP protein powder, visit our blog! Our favourite is the Kaizen Whey Isolate in Vanilla. I often add a bit of frozen spinach to this smoothie. I freeze any greens about to turn that we haven’t finished for the week, and just grab a handful to add to the blender as needed. It’s a sneaky way to get in more greens without noticing! Nutrition Information:
275 calories, 12 grams protein, 20g fat 8 grams fibre (*based on cow’s milk)
*Last reviewed February 2022 for Monash FODMAP Portions