Have you ever had a healthy smoothie for breakfast, only to be starving by 10am?
Smoothies are a great breakfast option, but you do need to tweak the recipe to make sure they keep you full until lunchtime.
Here’s a few suggestions on how you can make your smoothies filling, while still keeping them super healthy at the same time!
Add in a source of protein
Protein is the best of the macronutrients when it comes to filling you up.
It will keep you fuller after your morning meal, but also for the 24hrs after your meal.
That’s why us nutritionists recommend getting plenty of protein with your breakfast – it keeps you on track and away from the vending machine for the rest of the day.
So how do you add protein to a breakfast smoothie?
Well that’s pretty easy, you can add these to boost the protein in your smoothie:
- Nut butters such as almond or peanut
- Milk or yoghurt
- Wholegrains such as oats, quinoa and lupin
- Protein powder (look for one with minimal ingredients and additives)
- Wake Me Up Super Cubes – this fave flavour of mine contains nearly 5g of protein!
Bump up your fibre
Fibre is another filling nutrient to boost up if your breakfast smoothie leaves your tummy still growling.
It slows down the digestive process giving a slower feed of energy into the body and keeping you satiated for longer.
Fibre also has oodles of other benefits for gut health, blood sugar regulation and more.
So add in fibre-rich foods such as berries, green leafy vegetables, avocado, nuts and seeds to stay fuller for longer.
Use wholegrain ingredients
Another way to bump up the fibre and the filling factor is to choose wholegrain ingredients.
Wholegrains contain more fibre than their processed alternatives, and they will often have more vitamins and minerals as well.
Reach for oats, quinoa, buckwheat, teff, lupin and amaranth as a source of carbohydrate in your morning breakfast smoothie.
The good news is that many of these also contain protein that will keep you fuller for longer.
Add some soaked chia or flaxseeds (linseeds)
Want to stay full all morning long? Reach for some chia or flaxseeds.
Both seeds contain a good amount of fibre, as well as other nutrients such as plant-based omega-3 fatty acids.
This makes them ideal ingredients for a filling breakfast smoothie.
Chia seeds are simple to prepare – add them to water or liquid of choice, and soak until they gel up.
For flaxseeds, you may want to grind them before soaking, so your body can access more of the nutrients.
Research has found that eating chia seeds in the morning can help reduce sugar cravings and hunger, while boosting satiety.
The study also found that people who ate chia seeds in the morning had a lower energy intake at lunch compared to those who didn’t have chia seeds.
The best part is that you can pre-soak a batch of chia or flaxseeds, so they’re ready to go in the morning.
Keep them in an airtight container in the fridge to keep them fresh.
My chia batch tends to last around 5 days using this airtight container chia tip.
Use plenty of liquid
It’s all well and good to have a 200ml smoothie as a nutritious snack.
But for the average person, that’s not going to cut it as a breakfast option!
An easy way to make your smoothie more filling is to increase the size.
Everyone’s needs are a little different, but 300ml-500ml is a good guideline to start with.
The bonus is that this increase in volume will also help to keep you hydrated throughout the day.
We often mistake thirst for hunger, so a big smoothie will keep you fuller by satisfying thirst and taking up room in your tummy.
Add more smoothies into your breakfast routine
What might work for you may not work for another and so on.
It may take a month trial of breakfast smoothie recipes to find out the ones that don’t leave you craving for extra food by mid-morning.
If you need to plan your breakfast smoothies and you’re stuck for ideas, you can sign up below to download the latest Super Cubes recipe eBook or get more inspiration from the online smoothie recipe page.
Either way, make sure to take notes on what fills you up and what leaves you craving!