The Breakfast Smoothie That Actually Keeps Your Belly Full!

by Sarah Villafranco, MD /

A meal in a glass, but for real this time. 

I've been a vegetarian for almost 20 years, and I own (and therefore worship) a Vitamix. I've made A LOT of smoothies. I've experimented with protein sources, different fruits, different spices and liquids and fat sources. Mostly, I drink green smoothies for energy or protein smoothies for athletic recovery. I usually use frozen bananas or cashews for a creamy texture, and I add a splash of vanilla extract and a pinch of sea salt for taste (#protips). I make a dang fine smoothie. 

But this one is different. (Scroll down if you just want to get to the recipe and ignore my blathering.)

Hopefully, you eat very little "processed" sugar already, but occasionally we need to decrease even our natural sugar consumption for a couple weeks - things like bananas and wine and dried fruit - to let our bodies recalibrate. This smoothie requires a little bit of adjustment if you're used to a super sweet taste, but it contains so many nutrients that it satisfies you on a much deeper level. Here are some of the nutritional powerhouses in this velvety concoction.


Chia seeds - High in protein, omega-3 fatty acids, fiber, manganese, and calcium.

Pumpkin Seeds - Loaded with zinc, protein, antioxidants, and vitamin E.

Walnuts - Omega 3, L-arginine (an amino acid that helps increase blood flow to muscles), manganese, copper, and vitamin E.

Hemp Seeds - Rich in omega-3 fatty acids, protein, and magnesium.

Raw Almond Butter - High in fiber, protein, Vitamin E, and calcium.  

Avocado - High in healthy fats, Vitamin K, folate, and Vitamin C.

Lemon, Frozen Blueberries, and Frozen Cranberries - all the incredible antioxidants and vitamins of fresh fruits with very little sugar.



For two servings (a tall 16 ounce glass each), place the following in your Vitamix and blend until smooth and beautifully purple:

  • 2 T raw hemp seeds
  • 2 T chia seeds
  • 2 T raw pumpkin seeds 
  • 2 T raw almond butter
  • 1 T raw coconut butter
  • 1 small lemon, chopped, with peel
  • 1/2 avocado
  • 1 cup frozen, wild blueberries
  • 1 cup frozen cranberries
  • 1 cup unsweetened almond milk
  • 1 cup ice water (have more ready if needed to thin mixture)
  • 5-7 ice cubes

Try it every day for a week, and give us a report! Does it keep you satisfied? Do you crave less sugar? Is your energy any different? Do your pants feel a little better at the waistline? Of course, it would help if you ate super clean, and got some sleep and moderate exercise while you tried it, right? Wink, nudge, wink again.


With love and a nice, full belly from us to you,

Sarah + The Osmia Crew.

Leave a Comment

Well, for starters I don’t know where to get some of these ingredients. Chia seeds? Hemp seeds? Raw coconut butter? And more.

Barbara Larime on January 12, 2016

Hi! Could you provide the nutrition information on this smoothie? It looks delicious and low on sugar and I’m excited to try it, however, I’m concerned about the amount of good fats in it. For someone who’s trying to eat healthier but doesn’t do any intense work outs (I mostly do yoga), would this be too much fat?


Nanllel on January 12, 2016

THANK YOU SO MUCH for this recipe! It tastes wonderful and did help me to feel full/hungry. I love the creaminess and the freshness from the lemon.

A confession: At first I didn’t read instructions carefully and just put all the ingredients together and blended, thinking that it was 1 serving….. Yeah so, my husband and I each had 2 servings of this after our workout in the morning and we were pretty much not hungry the entire rest of the day on New Years. :-D

Amy on January 02, 2016


Annette on November 18, 2015

Thank you so much for posting this! I too LOVE my vitamix and make smoothies every single morning for breakfast. I always do the same old green smoothie every day. So excited to switch it up with this one!

Stephanie on November 02, 2015