Creamy Banana Chia Smoothie

Dive into this Creamy Banana Chia Smoothie and taste the full banana flavors. This smoothie is packed with fiber and nutrients to keep you satisfied!

A Creamy Banana Chia Smoothie isn’t just delicious. This quick and easy drink is packed with potassium, protein, omega-3’s, and fiber! Once you’ve made this you’ll be questioning whether you chose it for it’s taste or nutrition benefits.

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Why You’ll LOVE This Recipe

If you love bananas you’ll love this smoothie. Of course there’s other ingredients but banana is definitely the star!

If you’re looking for a quick nutrient-pick-me-up, this smoothie has got you covered. This little drink has a ton of nutrition packed in. If there’s ever a day you feel you’ve been lacking in the nutrition department whip up one of these to up those levels!

When To Make This Smoothie

You don’t need me to tell you when to enjoy a smoothie, but I do have a couple suggestions. This would be delicious to pair with your breakfast, as a snack, or on a hot summer day.

You can even prep your smoothie ahead of time by adding all the ingredients to an airtight container and store in the fridge or freezer! When you’re ready for a smoothie you can just add it to your blender in one swoop to make it even quicker!

Ingredients You’ll Need for a Banana Chia Smoothie

Who needs a smoothie with 15 strange and hard to find ingredients? Not me! To make this Creamy Banana Chia Smoothie you only need a few (mainly) common ingredients.

Bananas- Break a ripe banana apart into smaller pieces and freeze.

Chia Seeds– These are a nutrition powerhouse! They are packed with healthy fats and fiber!

Greek Yogurt- This gives the smoothie its creamy texture. You won’t want to forget this.

How to Make A Creamy Banana Chia Smoothie

In a blender combine the frozen bananas, chia seeds, and greek yogurt in your blender. Blend for about 2 minutes or until the consistency is as desired. Pour into a glass or just pop in a straw to enjoy!

That’s it! This is an uncomplicated recipe. This way, you can enjoy one as often as you’d like without too much hassle!

Expert Tips and Tricks

You can manage to make this smoothie using any blender, but having a high quality one will make it just a bit easier. If you are looking for an upgrade check out this article on The Best Blender for Frozen Fruit Smoothies. Use this to decide which is the best for you!

There’s some discussion about how blending chia seeds may affect it’s nutrition content. By blending chia seeds you are breaking open the hard fibrous shell. This allows easier absorption of the nutrients! But, by sprinkling in a bit of seeds right before you drink your smoothie you’ll also be adding fiber! Basically, by blending chia seeds you are more easily able to absorb their nutrients and by not blending them you are getting tons of fiber!

Nutrition in One Teaspoon of Chia Seeds

Most recipes will call for one teaspoon of chia seeds, so knowing its nutrition for this amount seems the most useful. I gathered this nutrition information from the USDA’s Food Data Central website.¹ This is a trusted source for detailed nutrition information on most foods.

One teaspoon of chia seeds roughly equates to: 16 ‘pinches’, 0.12 ounces, 0.33 tablespoons, 3.39 grams, or 0.02 cups… if you were curious.

In one teaspoon of chia seeds there are:

• 17 calories
• Almost 0.5g of protein
• 1g of fat
• Just over 1g of carbohydrates
• 1g of fiber
• Just over 0.5g of omega-3 fatty acids

This is pretty awesome for a small amount of food! You can easily sprinkle a teaspoon onto whatever you’re already having for a nutrition boost.

A Word From A Registered Dietitian

You probably chose to make this Creamy Banana Chia Smoothie because it sounds (and is!) delicious, but, I have some news for you- it has a TON of nutrition!

If you know one fact about bananas it’s probably that they have a high amount potassium! Besides the general sentiment that its ‘good for you’, do you know why else you should care? A 2011 study found that, “higher dietary potassium intake is associated with lower rates of stroke and might also reduce the risk of CHD and total CVD”.² This means by incorporating higher amounts of potassium (AKA bananas!) reduces your risk for heart disease!

Chia seeds are a tiny nutrient powerhouse. Beyond the ample omega-3 content, they are also high in fiber! In a single ounce there is 11g of fiber.³ For women, that’s nearly HALF the recommended daily intake (25g)!

Now that you know this, are you choosing this smoothie for the taste or nutrition benefits?

Craving More?

Once you make this Creamy Banana Chia Smoothie be sure to leave a comment below! It’s always helpful for others to know someone else has had success!

I’d love to see how it turns out. Tag me on Instagram so I can share it with others as well!

Try some of these other recipes:

• Simple Rice Cakes with Peanut Butter
• Basic Berry Protein Smoothie
• Oreo overnight Oats: Healthy and Delicious!
• Banana Bread Oatmeal

Creamy Banana Chia Smoothie Recipe

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Disclaimer

This is not medical advice. Please speak to a trusted healthcare provider prior to making any lifestyle or health changes.

Citations

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
2. D’Elia L, Barba G, Cappuccio FP, Strazzullo P. Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies. J Am Coll Cardiol. 2011 Mar 8;57(10):1210-9. doi: 10.1016/j.jacc.2010.09.070. PMID: 21371638.
3. Slavin JL. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc. 2008 Oct;108(10):1716-31. doi: 10.1016/j.jada.2008.08.007. Erratum in: J Am Diet Assoc. 2009 Feb;109(2):350. PMID: 18953766.