About this recipe
Most smoothies are basically just fruit juice masquerading as a meal. You drink one at 8 AM and you're already starving by the time you sit down at your desk. It's frustrating. This high-fiber berry smoothie fixes that problem completely. By throwing oats, chia seeds, and ground flaxseed right into the blender, you get a massive 9 grams of fiber to actually keep you full. Plus, the Greek yogurt adds a solid hit of protein. Best of all, it's ready in exactly 5 minutes.
Why You'll Love This Recipe
It packs 9 grams of fiber and 13 grams of protein into a single glass.
You don't need any expensive protein powders or weird supplements.
It takes exactly 5 minutes from pulling out the blender to taking your first sip.
Ingredients
Smoothie
- 2 cups mixed berries (fresh or frozen)
- 1 medium banana (fresh or frozen)
- 3/4 cup plain Greek yogurt
- 3/4 cup milk (dairy or non-dairy)
- 1/4 cup old-fashioned rolled oats
- 1 tbsp chia seeds
- 1 tbsp ground flaxseed
- 1 tbsp honey (optional)
- 1/2 tsp vanilla extract (optional)
Optional toppings
- 2 tbsp granola (optional)
- 1/4 cup fresh berries (optional)
Ingredient Notes
Frozen berries
Always try to use frozen mixed berries instead of fresh. They act as the ice in the recipe and give you that perfectly thick milkshake texture.
Ground flaxseed
Make sure your flaxseed is actually ground (sometimes labeled as flaxseed meal). Your body can't digest whole flaxseeds, so you'd miss out on all the fiber.
Equipment
Blender
Measuring cups
Tall glass
Instructions
Add the fruit
Toss your mixed berries and banana straight into the blender pitcher. Using frozen fruit here is the secret to a super thick, frosty smoothie without needing to water it down with ice cubes.
Add fiber ingredients
Dump in the rolled oats, chia seeds, and ground flaxseed. Don't worry about the oats making it gritty—the blender will pulverize them into the liquid perfectly.
Add yogurt and milk
Pour in the Greek yogurt, milk, and a squeeze of honey if your berries are particularly tart. Adding the liquid on top helps weight down the lighter ingredients so the blades can catch everything evenly.
Blend until smooth
Hit the blender on high and let it run for a solid 45 to 60 seconds. If the mixture gets stuck, stop the machine and scrape down the sides, or just splash in another tablespoon of milk to get things moving.
Serve
Pour the smoothie immediately into two tall glasses. The chia seeds and flaxseed will start to absorb the liquid and thicken up as it sits, so it's definitely best enjoyed right away.
Common Mistakes to Avoid
Adding ice cubes
Ice just waters down the flavor of the berries as it melts. Stick to frozen fruit for a colder, thicker drink.
Letting it sit
Chia seeds act like tiny sponges. If you leave this smoothie sitting on the counter for an hour, it will literally turn into a thick pudding.
Tips
- If your blender is struggling, try adding your liquid ingredients first next time. It creates a vortex that pulls the frozen fruit down into the blades.
- You can absolutely use quick oats if that's all you have in the pantry, but avoid steel-cut oats—they won't break down properly in the blender.
- A riper, spottier banana will naturally sweeten the smoothie, meaning you probably won't even need the optional honey.
Variations
Make it tropical
Swap the mixed berries for frozen mango and pineapple, and use coconut milk instead of regular dairy milk.
Add greens
Throw a large handful of fresh baby spinach into the blender. You won't even taste it behind the strong berry flavor.
Substitutions
- Any milk works here—almond milk, oat milk, or whole milk are all great choices.
- If you're out of chia seeds, just double up on the ground flaxseed (or vice versa).
- Swap the Greek yogurt for your favorite dairy-free yogurt alternative to make the whole recipe vegan.
What to Serve With It
Top with a handful of crunchy granola and extra fresh berries for some added texture.
Make Ahead
Prep smoothie packs
Measure out the fruit, oats, and seeds into individual freezer bags. In the morning, just dump a bag into the blender, add your milk and yogurt, and blend.
Storage
**Refrigerator
** I honestly don't recommend storing leftover smoothie in the fridge. The chia and flax seeds will continue to absorb liquid, turning your drink into a thick, gelatinous sludge.
**Freezer
** If you absolutely have leftovers, pour them into a popsicle mold and freeze them for a quick, healthy breakfast pop later.
Recipe Notes
The fiber content in this recipe is high. If your body isn't used to a lot of fiber, you might want to start by cutting the oats and seeds in half and working your way up.
Nutrition
- Serving Size
- 1 smoothie
- Calories
- 245
- Protein
- 13g
- Carbohydrates
- 40g
- Fat
- 6g
- Fiber
- 9g
- Sugar
- 22g
- Sodium
- 85mg
FAQ
Do I have to use Greek yogurt?
Not at all, but I highly recommend it. Greek yogurt is thicker than regular yogurt and has way more protein, which helps keep you full until lunch.
Can I use quick oats instead of rolled oats?
Yep! Quick oats will actually blend a little easier than old-fashioned rolled oats. Just don't use steel-cut oats, as they are too hard to drink.
Will my blender be able to handle the chia seeds?
Most standard blenders will break them down slightly, but you'll still have a little bit of texture. If you have a high-speed blender like a Vitamix, it will pulverize everything completely smooth.
Recipe Card
High Fiber Berry Smoothie
A quick high-fiber berry smoothie with berries, banana, oats, chia seeds, flaxseed, and yogurt.
- Prep
- 5 min
- Cook
- 0 min
- Total
- 5 min
- Servings
- 2
- Category
- Breakfast Recipes
- Cuisine
- American
- Difficulty
- Easy
- Cost
- Budget-friendly
Ingredients
Smoothie
- 2 cups mixed berries (fresh or frozen)
- 1 medium banana (fresh or frozen)
- 3/4 cup plain Greek yogurt
- 3/4 cup milk (dairy or non-dairy)
- 1/4 cup old-fashioned rolled oats
- 1 tbsp chia seeds
- 1 tbsp ground flaxseed
- 1 tbsp honey (optional)
- 1/2 tsp vanilla extract (optional)
Optional toppings
- 2 tbsp granola (optional)
- 1/4 cup fresh berries (optional)
Instructions
- Add the fruit: Toss your mixed berries and banana straight into the blender pitcher. Using frozen fruit here is the secret to a super thick, frosty smoothie without needing to water it down with ice cubes.
- Add fiber ingredients: Dump in the rolled oats, chia seeds, and ground flaxseed. Don't worry about the oats making it gritty—the blender will pulverize them into the liquid perfectly.
- Add yogurt and milk: Pour in the Greek yogurt, milk, and a squeeze of honey if your berries are particularly tart. Adding the liquid on top helps weight down the lighter ingredients so the blades can catch everything evenly.
- Blend until smooth: Hit the blender on high and let it run for a solid 45 to 60 seconds. If the mixture gets stuck, stop the machine and scrape down the sides, or just splash in another tablespoon of milk to get things moving.
- Serve: Pour the smoothie immediately into two tall glasses. The chia seeds and flaxseed will start to absorb the liquid and thicken up as it sits, so it's definitely best enjoyed right away.
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