A creamy, filling avocado smoothie bowl that’s packed with essential nutrients. Get tips and step-by-step instructions to make this easy, 5-minute recipe.
Recipe Highlights
- This healthy and tasty avocado smoothie bowl is a chilled dish made with oat milk, honey, vanilla extract, chia seeds, kale, avocado, and frozen banana.
- A smoothie bowl is meant to be eaten with a spoon. It’s very thick, creamy, and satisfying.
- Full of anti-inflammatory fats, this filling avocado smoothie bowl can be enjoyed as a nutritious breakfast or snack.
- An easy recipe, it takes just 5 minutes to make in a blender at home.
RELATED: Strawberry Smoothie Bowl
5 Avocado Smoothie Bowl Benefits
1. Reduces Inflammation
Avocado and chia seeds are rich sources of healthy fats called omega-3 fatty acids. These fats have powerful anti-inflammatory properties.
Over time, inflammation can contribute to chronic conditions like cancer and heart disease. But eating anti-inflammatory foods, like avocado and chia seeds, may help reduce the risk.
2. Provides Antioxidants
Avocado smoothie bowls are packed with antioxidants. These are compounds that fight free radicals, or molecules that cause oxidative stress. In this smoothie bowl, the antioxidants come from the avocado, honey, chia seeds, kale, and banana.
3. Supports Heart Health
The healthy fats from avocado and chia seeds can help lower high cholesterol. This is important because high cholesterol is a major risk factor for heart disease. Plus, bananas contain fiber, which also has a cholesterol-lowering effect.
4. Improves Digestion
The fiber in avocado and banana is good for digestion. Fiber makes stool easier to pass and promotes regular bowel movements.
5. Protects Brain Health
Leafy greens like kale have many brain-friendly nutrients, including lutein and folate. These compounds have been shown to benefit brain health with age.
RELATED: 12 Benefits of Eating Kale
Ingredient Notes
- Oat milk: Oat milk tastes best great in this smoothie bowl, but you can also use other milks like almond milk, soy milk, or cow’s milk.
- Honey: Naturally sweet, honey adds depth of flavor to the smoothie bowl. Use a high-quality honey for the healthiest choice. You can also use date syrup.
- Vanilla extract: Vanilla extract also deepens the flavor and it pairs well with the mild taste of avocado. Choose pure vanilla extract for the best quality.
- Chia seeds: High in healthy fats and slightly nutty, chia seeds have a thickening effect.
- Avocado: Ripe avocado makes this recipe thick, smooth, and creamy. You can tell an avocado is ripe if it has some give when you gently press it. Avoid using overripe avocados, which are very soft, or unripe avocados, which are very firm.
- Kale: Make sure to remove the thicker stems to make it easier to blend. You can also use baby kale.
- Frozen banana: A classic smoothie bowl ingredient, frozen banana helps chill the bowl. Be sure to slice the banana before freezing.
For full ingredients and detailed instructions, please see the recipe card at the bottom of the post.
Variations
Protein powder: To make your smoothie bowl more filling, add ½ to 1 scoop protein powder or powdered collagen. Unflavored or vanilla protein powder will work best for this recipe. Add the powder after the chia seeds and before the kale.
Nut butters: Try adding 1 tablespoon nut butter for extra plant-based protein and good fats. Tasty examples include almond butter, peanut butter, and cashew butter.
Green powders: Wheatgrass, spirulina, and other green powders will make the recipe even healthier. These ingredients are rich in vitamins and antioxidants. Check the packaging for the recommended amount. Typically, you’ll need about 1 tablespoon per smoothie bowl.
Step-by-Step Instructions
Step 1: Pour oat milk into the blender. Add vanilla extract and honey.
Always load the liquids first.
Step 2: Add chia seeds, kale, avocado, and frozen banana.
The heaviest ingredient goes in last.
Step 3: Blend until smooth. Start on a low speed, then increase to high.
Use the tamper tool to help move the ingredients in the blender.
Step 4: Spoon into a bowl. Serve immediately.
Photo Credit: amazon.com
Blender Tips
Load liquids first.
The first ingredient to go in the blender should always be the liquid. Follow with liquid add-ins, like vanilla extract, then add ingredients like seeds and powders. Finish with leafy greens, fresh fruit, ice, and frozen fruit, in that order. This will ensure a smooth blend.
Use a tamper to push ingredients around.
The secret to making the best smoothie bowl is to use a tamper. It allows you to push ingredients around without touching the blades. This is key for breaking down the frozen fruit.
Start on low, then quickly increase to high.
Avoid staying on low speed for a long time, which can damage your blender’s motor. Begin on low speed and increase to high after the time listed.
Expert Tips
- For the best flavor, use ripe bananas. Look for one with a yellow skin and some brown spots.
- Before freezing a banana, slice it first. Never put a whole frozen banana in your blender, as this can damage the blades.
- Add a bit of milk and blend for 10 seconds if the smoothie bowl is too thick.
- If possible, enjoy your smoothie bowl right after making it. Leftovers can be stored in an airtight container in the refrigerator for 1 or 2 days, but it will lose thickness over time. It will also turn slightly brown because of the avocado.
Questions You May Have
Eating avocado smoothie bowls is a great way to get more vitamins, antioxidants, and fiber. To keep it healthy, use fresh ingredients and minimal sweeteners.
You can add a few ice cubes to the recipe but it’s not necessary. Avoid using too much ice, which can water down the flavor and texture.
Using creamy ingredients, like avocado and banana, will help thicken your smoothie bowl. Add-ins such as chia seeds are also thickeners.
Compared to smoothies, smoothie bowls are thicker and denser because they’re made with more frozen fruit. Smoothie bowls are eaten with a spoon.
Related
- Tropical Smoothie Bowl
- Blueberry Smoothie Bowl
- Acai Smoothie Bowl
- Mango Smoothie Bowl
- Kale Pineapple Smoothie
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Avocado Smoothie Bowl
INGREDIENTS
- 1 cup oat milk
- 1 tablespoon honey
- ½ teaspoon vanilla extract
- 2 tablespoons chia seeds
- 1 cup kale (chopped)
- 1 avocado (peeled, pitted, and sliced)
- 1 frozen banana (sliced)
INSTRUCTIONS
- Put oat milk, honey, vanilla extract, chia seeds, kale, avocado, and frozen banana into a blender. Secure lid.Place ingredients into the blender in the order listed.
- Blend until smooth.Start the blender on LOW speed for 30 seconds. Increase speed to HIGH for a full minute. Use the tamper tool to help move the ingredients in the blender.
- Spoon smoothie into a bowl. Serve immediately.Add optional toppings like sliced avocado, fresh kale, and chia seeds.
EQUIPMENT
NOTES
- The secret to making the best smoothie bowl is to use a tamper. It allows you to push ingredients around without touching the blades. This is key for breaking down the frozen fruit.
- Oat milk tastes best great in this smoothie bowl, but you can also use other milks like almond milk, soy milk, or cow’s milk.
- Always use ripe avocados. You can tell an avocado ripe if it yields to gentle pressure.
- For the best flavor, use ripe bananas. Look for one with a yellow skin and some brown spots.
- Before freezing a banana, slice it first. Never put a whole frozen banana in your blender, as this can damage the blades.
- Add a bit of milk and blend for 10 seconds if the smoothie bowl is too thick.
- If possible, enjoy your smoothie bowl right after making it. Leftovers can be stored in an airtight container in the refrigerator for 1 or 2 days, but it will lose thickness over time. It will also turn slightly brown because of the avocado.