Blueberry Chia Smoothie

When I was a professional athlete, smoothies were a lifesaver! Since I was in an event that required mostly speed and power, I was constantly working and tearing up my muscles. Therefore, I required a lot of protein to help repair and build them back up.

Twice a year it was extra important for me to increase my protein consumption: during really hard training phases and phases when I needed to lean out. During these times, I needed super high protein sources, so would usually gravitate toward meats and eggs.

This created a problem, though, because in order for me to get as much protein as I needed, I had to eat a lot of meat which I found really filled me up. So I would cut out other healthy things like fruits and vegetables because I was already so stuffed.

This is where smoothies came in. I could add some extra protein (whey protein powder*, nut butters, seeds) while still maintaining my fruit and vegetable intake.

This Blueberry Chia Smoothie is one of my go-to smoothies due to the antioxidants from the blueberries, probiotics from the kefir, protein from the almond butter, and the healthy Omega-3s from the chia seeds. I would sometimes also supplement with a protein powder. If that was the case, I would also add a bit of milk or almond milk.

Give it a try, rate it, and let me know in the comments section below how you liked it.


* Make sure that if you’re using a whey protein powder that it’s a quality brand without a bunch of extra ingredients or added sugars.

Blueberry Chia Smoothie

: 1
: 5 min
: 5 min
: easy

NUTRITION FACTS: (per serving) Calories: 370 Total Fat: 12.5g Saturated Fat: 3.0g Polyunsaturated Fat: 0.5g Monounsaturated Fat: 0.1g Cholesterol: 6.7mg Sodium: 106mg Potassium: 168mg Total Carbohydrates: 58g Dietary Fiber: 10g Sugars: 33g Protein: 11.5g

  • ⅔ cup kefir
  • 1 ripe banana
  • 3/4 cup frozen blueberries
  • 1 cup packed spinach leaves
  • 1 tbsp almond butter
  • 1 tbsp ground chia seeds
  • Step 1 Put all ingredients in a blender and blend until smooth.




Average Rating:

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12 thoughts on “Blueberry Chia Smoothie”

  • I’m definitely going to try this recipe again with frozen blueberries and maybe even bananas. It had a great taste, but I used unfrozen blueberries so the smoothie wasn’t quite the right consistency and it was not cold enough. Great flavor though! I will definitely try it again. I used coconut yogurt rather than kefir, which I didn’t have, and I think the taste wasn’t altered much. The color didn’t show up as the pretty light purple from the picture, but again, I think this is because I didn’t use frozen berries.

    • Hi Lena,
      Yeah I typically tend to use frozen fruit to make it cold instead of ice cubes because I feel like ice waters it down. Another thing you could do if you don’t have kefir and want to use coconut yogurt is add a bit of nut milk to it as well since kefir is a bit runnier than regular yogurt.
      Thanks for trying it and I appreciate knowing how your substitutions worked out.
      Have a great weekend!

  • As someone who is trying to make the transition into being a decathlete next year for college I really love and appreciate what’s going on here! I’m currently trying to lean out a bit before getting heavy into the weight room, cut out some extra body fat.

    I tried the smoothie out and I really loved it! I’ve always been a big smoothie fan as well, but given that I want to lean out a bit right now should I cut back? If I remember correctly you and Ashton were a bit anti-sugar, or am I misinterpreting that?

    Regardless, big fan of you and your career and I really look forward to what’s going to come on this site!

    • Hey Jacob,
      Yes we are a bit anti-sugar, but fruit sugar is okay in our books. You want to cut out all the processed, added sugar. If your goal is to lean out, I would suggest trying to increase your protein consumption a bit, eat a good protein sources at every meal and snack and try to slightly lower your carbohydrates at the end of the day. A great option would be to have this smoothie and add a tiny bit of a really high quality protein powder to it, or you could swap out the kefir for half greek yogurt, half whole milk, which would also increase the protein, making this smoothie almost 18g protein.
      Hope that helped!

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  • Loved this recipe! I try to add protein powder to all my smoothies but am struggling to find a high quality powder that tastes good but doesn’t have a lot of added “junk.” Suggestions?

    • Hi! I am actually going to be posting something soon that talks all about the protein powder I use. So stay tuned!!

  • Hi Bri,
    Just a very tiny small request… 😉
    I do love the recipes but I’m sometimes confused when it comes to the quantity of the ingredients. We (continental Europe) are not familiar with the “cup” measures. i have tried to find the equivalent for our metric system on internet but I find very different answers, depending on the type of ingredients used! I have to say that I’m a bit lost…
    What would be (for this recipe for instance), the equivalent of one cup? (would you agree 120 grs)?
    Thank you!
    And again… Was a big fan of both your careers! And this website is awesome and so inspiring. Looking forward to reading your next post!

    • Hi Isabelle,

      Like you, I also get confused with the European measuring system and I don’t want to translate it wrong and have the recipe not turn out. The way I’ve translated European recipe measurements into American recipe measurements before when making a European recipe is just to type into Google “what’s 1 cup of flour in grams” and it’s usually pretty good at telling you what the answer is. Have you tried doing this?
      Sorry I couldn’t be of more help and have the exact answer for you

      – Bri


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