Smoothies are a great way to enjoy a nutritious and convenient meal on the go. Quick and easy to make, they provide a healthy option for breakfast, snacks, or even dessert.
Already packed with vitamins, minerals, and other nutrients, you can enhance the nutritional value of your smoothies with a variety of different seeds.
Blending or adding whole seeds to your smoothies can be a great way to change the texture of your smoothie, as well as contributing to a wide range of health benefits.
Different seeds have different properties – from aiding weight loss to increasing your protein intake. But what seeds are best to add to your smoothie?
Best Higher Fiber Seeds
Nuts and seeds can be a great option for adding more fiber to your diet.
Chia seeds, flax seeds, squash and pumpkin seeds, sesame seeds, and sunflower seeds are all great seeds for adding fiber to your diet – but chia seeds offer the highest fiber content.
Chia Seeds:
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Chia seeds provide 10g of fiber per ounce. The small seeds absorb up to 10 times their weight in water – making them a great thickening agent.
Personally, I find adding chia seeds to my smoothies helps me to feel fuller for much longer. This is also been studied, it’s all thanks to the fiber.
As well as being high in fiber, chia seeds are one of the richest sources of plant-based omega-3, as well as being high in calcium, boron, and magnesium.
They are my favorite seed for breakfast smoothies especially if I have a long day ahead.
Pros:
- Thickens smoothies.
- Helps you feel fuller for longer.
- Doesn’t change the taste of your smoothie.
Cons:
- Needs to be consumed quickly before the chia absorbs the liquid and ‘gels’ the smoothie.
- The seeds may be too expensive for some people.
Flax Seeds:
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As a source of high fiber, flax seeds go a long way toward making you feel full and satisfied – even with just one smoothie.
As well as fiber, the mild, nutty seeds also provide a source of lignans, which potentially have antioxidant properties.
Flax seeds are one of the most powerful superfoods in the world – potentially helping to fight breast cancer, heart disease, and diabetes.
Pros:
- Adds a nutty taste.
- A great and easy way to add superfoods to your smoothies.
Cons:
- Can create a gritty texture.
Best High Protein Seeds
Getting more protein into my diet while trying to decrease my meat intake has been an uphill battle – until I started adding seeds to my smoothies.
Many seeds provide a rich, plant-based source of protein, and it’s as easy as blending them into your daily smoothie!
Hemp Seeds:
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Hemp seeds have recently hit the health market by storm – thanks to their great source of fiber, as well as providing a source of complete protein.
Alongside fiber and protein, even a handful of hemp seeds go towards your daily recommendation of essential fatty acids.
Personally, I use hemp seeds when I want to add a “nutty” flavor to my smoothies, without going through the process of pre-soaking nuts the night before!
Pros:
- Adds an intense nutty flavor.
- Easy to throw in the blender with your other smoothie ingredients.
Cons:
- Can Be Expensive
Pumpkin Seeds (Pepitas):
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Offering a unique flavor profile, pumpkin seeds are my personal favorite source of protein when it comes to seeds.
The pepitas provide a crunchy texture to your smoothie – which might not be for everyone – as well as being a rich source of magnesium, zinc, and a handful of antioxidants.
Pros:
- A great source of antioxidants for your smoothie.
- Unique flavor profile.
- You can toast pumpkin seeds before blending for a totally different flavor.
Cons:
- May add a “gritty” texture to most smoothies if you don’t have a powerful blender.
Sunflower Seeds:
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Sunflower seeds are another seed with an intense nutty flavor that I love to add to my smoothies.
Providing a great source of protein, vitamins – including vitamin E – and other minerals, sunflower seeds are great for an immune system boost before the cold weather hits!
Pros:
- Great nutty flavor without using nuts.
- Great for boosting your immune system with just a spoonful in your smoothie.
Cons:
- Can add “bits” to a smoothie – not great for those wanting a smooth drink.
Best Seeds For Weight Loss Smoothies
Smoothies are one of my favorite ways to lose weight.
They can replace a meal – at the same time helping you feel full and providing you with all the nutrients you need to aid your weight loss journey.
When I am looking to lose a few pounds, adding some flax seeds or sesame seeds to my smoothies is my first step.
Sesame Seeds:
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Sesame seeds are a popular addition to many smoothies – and the good news is they can also be great for weight loss.
Providing a unique flavor, the seeds are packed with nutrients like calcium, iron, and magnesium.
Their high fiber content aids digestion and promotes satiety. You can also use the tahini version of sesame, which blends in smoothies better.
Pros:
- Adds a great, unique flavor profile.
- Small and easy to blend.
- Packed with the perfect nutrients for a smoothie.
Cons:
- Easy to eat too many.
- If you’re allergic to mustard seeds, they’re in the same family.
Seeds That Are Easiest To Blend
While adding seeds to smoothies is a great idea – it took me a long time to get used to the added crunch in my morning drink.
If you’re new to adding seeds or simply hate the texture – ground seeds were the easiest way for me to get seeds into my smoothies without any sensory side effects.
Another way to avoid bits in your smoothie is by using a powerful blender, that can easily crush the seeds.
Ground Flax Seeds:
When it comes to grounded seeds, through all my experimentation, flax seeds are the best of them all.
The fine powder doesn’t affect the texture of the smoothie – but still provides that nutty taste I have come to love as well as all the benefits of using them whole.
Pros:
- Doesn’t change the texture of your drink.
- Easy to add to a pre-blended smoothie.
- Adds great flavor without the “bits”.
Cons:
- Some people experience diarhea from consuming flaxseeds.
- Can potentially make you feel bloated.
How To Use Seeds In Smoothies
How you add seeds to your smoothies depends entirely on your personal preference.
For many people – especially those like me who are always in a rush – just adding them in the blender with your other ingredients will be more than enough to incorporate them into your breakfast smoothie.
However, there are plenty of other ways to add seeds.
If you want a better, more enhanced flavor profile, I have always found that toasting seeds like pumpkin or sunflower completely transforms the flavor of the seeds and the smoothie.
Chia seeds can be soaked in water while you’re blending your smoothie and added once they have become a “gel-like” texture.
My Best Smoothie Recipe Using Seeds
Below you will find one of my smoothie recipes using flaxseeds.
Banana Flaxseed Smoothie For Weight Loss
Equipment
- 1 Blender We used this one
Ingredients
- 1/2 cup/75g frozen bananas slices
- 2 tbsp flaxseeds
- 1 tbsp almond butter unsweetened
- 1/3 tsp cinnamon
- 250 ml almond milk unsweetened
Instructions
- Add all the ingredients to your blender jug starting with the frozen banana slices.
- Process until completely smooth. For about 2-3 minutes.
- Serve and enjoy!
Video
Notes
Nutrition
It’s a delicious banana flaxseed smoothie that will hopefully give you an idea of how you should be using seeds in your smoothies!
How Much Seeds Should I Put In My Smoothie?
The number of seeds you use is completely up to your personal preference.
However, sticking to the daily recommended doses can mean you don’t accidentally eat too many calories or suffer with any side effects of overconsumption.
As a good starting point, 1-2 tablespoons of seed in any smoothie is perfect. But you might need to experiment to work out your perfect ratio.
Seeds In Smoothies: FAQs
Does Blending Chia Seeds Lose Nutrients?
No! Blended and whole chia seeds offer the same nutritional value.
Should I Put Chia Seeds In My Protein Smoothie?
Yes! Chia seeds are a great source of plant-based protein and fiber, which will only enhance your protein smoothie.
Which Seeds Have More Protein Than Fat?
Pumpkin and hemp seeds are both excellent choices for low-fat, high-protein seeds to add to your smoothie.
Should I Put Flax Seeds In My Smoothie?
Yes – flax seeds provide fiber, omega-3, and a wealth of other essential nutrients, and they taste great!
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