This smoothie bowl starts with milk, which provides a unique package of nine essential nutrients including protein, bone-building calcium, and vitamin D, and it gets thickened with frozen fruit, yogurt, and shredded coconut. The decoration on top is like a ray of sunshine.
When you blend together frozen bananas, milk, cocoa powder, chia seeds, and peanut butter, what you get is a rich, nutritious, and satisfying smoothie bowl with an impressive 10 grams of protein and 7 grams of fiber. Since kids love peanut butter, this tasty bowl is sure to be a big hit.
Wild blueberries are nutritional superstars. They are packed with fiber, vitamins, and antioxidants, and their complex, sweet-tart flavor makes them a perfect match for smoothie bowls.
For this naturally-sweet, vibrantly colored smoothie bowl, toss chunks of fresh mango into a blender along with frozen raspberries, creamy Greek yogurt, and 100% fruit juice. This delicious bowl is brimming with vitamin C, fiber, and a bright fresh flavor.
Pumpkin is bursting with immune-boosting vitamin A, and when it's added to this orange-hued smoothie bowl, it brings delicious flavor to every spoonful.
If you want to improvise and make your own smoothie bowl without a recipe, here are some tips to guide you toward the perfect blended bowl:
- Smoothie bowls are meant to be devoured with a spoon, so be sure to use less liquid than a traditional smoothie.
- Turn to ingredients that add good nutrition and thickening power such as Greek yogurt, frozen or fresh banana, nut butters, and chia seeds.
- For added nutrition, add fresh or frozen fruits and vegetables including strawberries, mango, pineapple, avocado, peaches, blueberries, banana, raspberries, baby spinach, kale, pumpkin puree, or even roasted beets.
- Include a wholesome protein source like nut butter, milk, soymilk, cottage cheese, yogurt, or protein powder.
- Get creative when topping your smoothie bowl. Some of our favorite toppers include whole grain cereal, nuts, chia seeds, hemp seeds, sunflower seeds, shredded coconut, coconut chips, crushed graham crackers, and fresh, frozen, or dried fruit.
Liz Weiss, MS, RDN and Janice Newell Bissex, MS, RDN are registered dietitian nutritionists and The Meal Makeover Moms. They host the Cooking with the Moms podcast and write cookbooks and coloring books for families including The Smoothie Bowl Coloring Cookbook, The Family Dinner Coloring Cookbook, and Eat and Color the Alphabet.