What are the best smoothies for weight loss? It’s a question we’ve been asked a lot lately, and we weren’t 100 percent sure of the answer—so we went directly to nutrition experts to get the skinny. Over a dozen RDs and doctors weighed in, and we were blown away by how similar their answers all were. It was a cinch to put together a base best-smoothie-for-weight-loss recipe. We’re sharing optional extras for folks with different preferences and health issues, which means you can customize our basic smoothie to suit your body perfectly. It’s a sweet way to speed toward your goals!
First, here’s proof smoothies boost weight loss
Smoothie King actually has “Hulk” smoothies formulated to aid in weight gain. (Hello, 120 grams of sugar!) Yet healthy smoothies can absolutely tip the scales in your favor. A 2024 study published in the American Journal of Health Promotion found that adults who sipped smoothies frequently over the course of two months were significantly more likely to lose weight than those who never consumed them. Smoothie drinkers also ended up eating more fruits and veggies and less processed food—two strategies strongly linked to long-term weight control and overall health.
Built the right way, “a smoothie keeps you full, gives you steady energy and keeps insulin steady, which helps your body burn fat rather than store it,” says Coco Pierrel, a certified integrative nutritionist and founder of Eat Shed Glow.
Ingredients in the best smoothie recipes for weight loss
Swapping in a nutrient-dense smoothie for a low-nutrient processed meal is perhaps the most effective way to use the drinks as a tool to lose weight the fastest and healthiest way possible. Let’s go through optimal ingredients.
Start with a smart base
You’ll want to aim for about 4 to 8 oz. of any healthy option, such as unsweetened nut milk (unsweetened almond milk is a popular lower-calorie choice), water, ice—plus bonus points if you use green tea, hibiscus tea or coffee, all of which have proven weight-loss benefits.
Why this matters: Staying well hydrated is proven to keep metabolism up, but not all liquid is a good choice. You want a low-sugar base, since options like sweetened nut milk, oat milk and fruit juice may spike blood sugar and promote weight gain, says Pierrel.
What about regular milk? If it agrees with you, go for it! It’s a great source of calcium, and “calcium increases the feeling of fullness, improves fat metabolism and decreases fat absorption,” says Nutrition for Optimal Performance founder Theresa DeLorenzo, DCN, a nutrition professor at Russell Sage College.
Pick your protein
Add 1 to 2 scoops (at least 30 grams of protein), any variety that you like and that doesn’t cause tummy upset. Go for an unsweetened version or choose one with your favorite healthy zero-sugar sweetener.
Why this matters: During weight loss, dietary protein helps prevent our bodies from burning its own muscle when calorie intake drops. “Weight loss can include muscle, bone, energy and other losses,” cautions Ashley Koff, RD, advisor and nutrition expert for Maeva. “We only want fat loss.” Getting plenty of protein has been shown to protect metabolism-boosting muscle and promote greater fat loss.
The nutrient is especially important for adults over age 50 who require more protein to get the same benefits as a younger person, adds Sean Arora, MD, medical director at Trimi.
Protein has also been shown to reduce hunger, and a University of Washington study found that when we emphasize protein, we eat about 450 fewer calories per day without worrying about portions. Wow!
Extend satiety with healthy fat
Toss ½ small avocado or 1 Tbs. unsweetened nut butter, hemp seeds or coconut/MCT oil into the mix.
Why this matters: While you want to watch portions to avoid excess calories, fat can be key to making you feel satisfied and less likely to reach for junk between meals. The goal is to create a smoothie recipe for weight loss with just enough fat and other hunger-killing ingredients “to hold you for five hours,” says Pierrell.
Sneak in fat-burning veggies and fruit
Add 2 to 3 handfuls of any nonstarchy option such as spinach, kale, frozen zucchini or cauliflower, plus about ½ cup fruit. “Frozen zucchini is one of my favorite ingredients because it creates a creamy texture with virtually no noticeable flavor,” says Kelli Morgan, RD, aka Veggiemomcooks on Instagram.
Why this matters: Not only is it just plain good for you, produce is a super low-cal source of fat-fighting vitamins, minerals and antioxidants, says Theresa Link, RD, a nutrition expert with Virta Health. Polyphenol antioxidants in greens and berries are particularly powerful, with one study in BMC Medicine demonstrating that they help us to burn belly fat two to three times faster.
Finish strong with fiber
Finally, mix in 1 to 2 Tbs chia seed or ground flaxseed.
Why this matters: Fiber is another ingredient that does so many good things for us, and it gives us a huge edge when it comes to weight loss. Experts say fiber triggers the release of short-chain fatty acids that do remarkable things inside us—like naturally increasing GLP-1, the same hormone targeted by Ozempic and Zepbound to quiet food noise and improve blood sugar levels.
These ‘boosters’ can make smoothies for weight loss even more powerful
Pierrel’s favorites include:
5 grams of creatine. Studies show it’s great for muscle and brain function in older women, and it can aid in weight loss too. “I encourage this one for every woman in perimenopause or menopause,” Pierrel says.
1 serving of collagen. This can help with skin, hair, nails and joints as it boosts fat burning.
Spices and herbs. Choose cinnamon, ginger and/or turmeric. They all help lower blood sugar and reduce inflammation—a perfect choice if you struggle with diabetes or joint pain.
Here’s your basic recipe for the best smoothie for weight loss
You can make it a little different every time!
Ingredients
4 to 8 oz. of any healthy liquid, such as unsweetened nut milk, water, ice, tea or coffee
1 to 2 scoops protein powder (enough to deliver at least 30 grams of protein)
½ small avocado or 1 Tbs. unsweetened nut butter, hemp hearts or coconut/MCT oil
2 to 3 handfuls of any nonstarchy option, such as spinach, kale, frozen zucchini or cauliflower
½ cup fruit
1 to 2 Tbs chia seed or ground flaxseed
Optional boosters: 5 grams creatine; 1 serving collagen; cinnamon, ginger and/or turmeric to taste
Instructions
Blitz all ingredients in a blender until smooth. Enjoy!
The bottom line on the best smoothie recipes for weight loss
There are a zillion ways to make them, so experiment to find the ingredient combo that you love best. Once you’ve found a winner, sip often as part of a healthy eating plan. You can even have a smoothie in place of breakfast or lunch every day. Your body will thank you. And you’ll likely find your clothes getting looser too!
