13 nontraditional mediterranean diet smoothie with create your own cheat sheet

The Best Nontraditional Mediterranean Diet Smoothies [with cheat sheet]

Are you looking for some nontraditional smoothie recipes while staying on track with the Mediterranean diet pattern? Or just a new, different smoothie recipe to try? 

If you’re shaking your head yes, you’re in the right place! 

The Mediterranean diet has countless benefits. But let’s be real, sometimes we need to get creative to get some variety into our eating routine. 

Smoothies are a simple way to do that! 

This post contains 13 Mediterranean diet friendly smoothies you need to try! I promise you, they’re anything but boring. 

Let’s start blending!

Mediterranean Diet

Let’s start with a quick breakdown of The Mediterranean Diet. 

The Mediterranean Diet focuses on:

  • Fruits
  • Vegetables
  • Whole Grains
  • Legumes
  • Nuts
  • Fish
  • Olive Oil

But don’t worry, none of these recipes contain beans or fish. 

Other considerations for The Mediterranean Diet:

  • Limit red meat 
  • Limit foods high in sugar
  • Moderate amounts of dairy

This diet pattern has been shown to reduce risk of diabetes and heart issues. There’s also a correlation between the Mediterranean diet and weight loss. 

It also has anti-inflammatory benefits. 

Finally, the Mediterranean diet may reduce risk of Alzheimer’s and improve mental health.

Smoothies

These smoothie recipes are rich in antioxidants and most contain a healthy fat!  Two of these can even be considered mocktails. Plus, some have hidden veggies.

Frozen fruit will generally be recommended. If fresh is preferred or what you have on hand, just add extra ice for the perfect smoothie texture. 

One of the biggest benefits of smoothies is the convenience and simplicity. So, we’ll keep this simple.

Directions for all smoothies: Place in blender and blend to desired texture. Pour and enjoy.

Please be mindful of your own personal intolerances and preferences and adjust accordingly.

If the smoothie is:

  • Too Thick: Add more fluid (milk, juice, water)
  • Too Thin/Watery: Add more fruit, veggies, or ice
  • For more crystalized texture: Add more ice
  • For creamier texture: add Greek yogurt

Choice of liquid in the smoothies can be changed, measurements will remain the same.

To be clear, you don’t need to be following the Mediterranean diet to enjoy these smoothies. They offer great health benefits!

Storage

In general I’d recommend making the smoothie directly prior to drinking. However, breakfast smoothies are great but sometimes there just isn’t enough time in the morning.

If you would like to prepare these for a future time, make the smoothie and pour it in an ice cube tray and freeze. When you’re ready to enjoy, simply place a few frozen cubes in the blender and blend. 

Smoothies can be made then refrigerated but the consistency will likely change.

#1 Chia Peach Mango

First up, Chia Peach Mango. I enjoy tropical smoothies. Peaches and mangoes are two of my favorite fruits. However, cutting up a mango is anything but fun, in my opinion. Luckily with frozen fruit, that work is already done.

This tropical drink is delicious and nutritious.

Peaches and mangoes provide antioxidants and vitamin C. These fruits are great for heart health and digestion. Chia seeds add those all-important omega-3s! Additionally, they provide fiber and protein. 

Ingredients:

  • ½ cup frozen peaches
  • ½ cup frozen mango
  • 1 tbsp chia seeds
  • 1 tbsp Greek yogurt
  • 1 cup milk of preferences

#2 Banana Peanut Butter Flax

Next is the Banana Peanut Butter Flax smoothie. I love peanut butter in my smoothies. The extra protein keeps us full longer to prevent snacking on less healthy options later. Plus, you can’t beat the taste.

Ingredients:

  • 1 ripe banana (or ⅔ cup frozen banana slices)
  • 1-2 tbsp peanut butter  (per preference) 
  • 1 tbsp flax seeds 
  • ½ cup milk of preference
  • 1 large handful of ice (greater than ½ cup) 
  • 1 splash pure maple syrup (optional)

Peanut Butterr Recommendation: Ingredients should be minimal and maybe only include peanuts and salt. I recommend a PB without hydrogenated vegetable oils or added sugar. I used: Teddie’s Natural Peanut Butter. Don’t forget-separation is natural, just stir the peanut butter prior to using.

Elvis has left the building.

#3 Avocado Chocolate

A chocolate smoothie that’s also healthy, can it be true?

Right off the bat, this may not sound the most appetizing. I’d consider myself a chocoholic and if I’m in the mood for chocolate I generally dont want to add avocado to it. 

However, this smoothie (or Frosty) actually does satisfy my sweet tooth and keeps me full. 

Avocados are used frequently in the Mediterranean diet. Adding them to a smoothie just makes sense. 

Avocados provide healthy fat plus many vitamins and minerals. Cacao has antioxidants and has been shown to support brain health.

Cacao can taste a little bitter compared to the chocolate most of us are used to. Adjust to your desired sweetness and add more honey.

Ingredients:

  • 1 small ripe avocado
  • 1 tbsp cacao powder or 1-2 tbsp chocolate protein powder
  • 1 tsp pure honey
  • Large handful of ice
  • 1 cup milk of preference

#4 Peanut Butter and Jelly

This PB&J Mediterranean diet smoothie is a classic! And probably my favorite on the list.

It’s packed with fiber and probiotics, the perfect combo for a healthy gut. Healthy gut = healthy mind!

Find the full recipe here: PBJ Smoothie.

Ingredients:

  • 2 tbsp peanut butter
  • 3 whole figs
  • 2 tsp honey
  • 1/2 cup milk of preference
  • 2 tbsp plain Greek yogurt
  • Handful of ice

#5 Apple Cinnamon Oat

Oats in a smoothie might sound like a no-go. But the whole grains provided by oats are essential in the Mediterranean or anti-inflammatory diet. 

I’ll be honest I was skeptical at first but getting enough fiber in our diet can be tricky. Oats and apples together can provide an impressive amount of fiber. We need that for optimal digestion. 

Blend the oats first to create more of a powder texture. 

Ingredients: 

  • ½ cup apple, cubed (about ½ a large apple) Recommend Granny Smith
  • ¼ cup oats, pre-blended
  • 1 tbsp Greek yogurt
  • 1.5 tbsp pecans, crushed
  • ¾ cup milk of preference 
  • ½ tsp cinnamon 
  • Splash pure maple syrup
  • Handful of ice

#6 Orange Pineapple Sunrise

Ok this one might be a spin on a Tequila Sunrise, minus the tequila. But sometimes we need to pretend we’re on an island with a Tequila Sunrise in hand. 

This Mediterranean Diet- approved smoothie is rich in antioxidants and flavor. 

Add a splash of tart cherry juice to really get the tequila sunrise kick.

Ingredients:

  • ¾ cup frozen pineapple
  • ¾ cup orange juice
  • 1 splash tart cherry juice (optional)
  • 1 tbsp Greek yogurt (optional)

#7 Pina Colada

If you like Pina Coladas..

Ok but really, if you enjoy a frozen Pina Colada this smoothie is for you! 
Pina Coladas might sound like all sugar but this smoothie is healthy. It provides antioxidants, vitamin C, healthy fat, and tastes so good.

Ingredients:

  • ¾ cup pineapple (frozen, fresh, or canned) 
  • 2 tbsp shredded coconut
  • 1 tbsp Greek yogurt
  • ½ cup coconut water
  • ¼ cup canned coconut milk
  • ¼ cup ice 
  • Banana (optional) 
  • Splash of pineapple juice (optional)

I recommend blending the coconut first. If using fresh or canned pineapple-add an extra handful of ice.

#8 Green Drink

If I’m being honest, I’ve really never been on Team: Spinach in My Smoothie. But I figured I needed to add a vitamin packed green drink to the batch. 

Let’s be honest, spinach tastes way better sauteed with some garlic than blended in a drink. However, not being able to taste the spinach and getting a veggie serving in a drink? Well that’s a win. 

It’s recommended to have 5-6 servings of fruits and vegetables every day. Most people definitely don’t hit that target. It’s so much easier knocking out 2 servings in one drink. 

This drink may require some prep as one of the ingredients is precut frozen yellow squash. Worried about the taste? Understandable. But believe me, you can’t even taste it! Talk about a hidden veggie. 

The Green Drink is JAM PACKED with fiber, leading to a healthy gut.

Ingredients:

  • ½ cup spinach
  • ½ banana
  • ½ cup frozen yellow squash 
  • ¼ cup dates, chopped
  • 2 tsp pure honey
  • 1 tbsp plain Greek yogurt 
  • 1 tbsp flax seeds
  • ½ cup coconut water

For measurements, “pack in” the ingredients to the measuring cup.

#9 Antioxidant Rich Berry

Berries are one of the most antioxidant rich foods. They’re also pretty standard in the Mediterranean diet. So, we can’t go through this post without giving berries their rightful spot. 

Ingredients: 

  • 1 cup frozen berry mix 
  • 1 tbsp Greek yogurt
  • 1 tsp pure honey
  • 1 cup milk of preference
  • ½ cup frozen yellow squash, chopped 
  • 1 splash of tart cherry juice (optional)

#10 Beet it Up!

We might need to call Dwight Shrute in for this one. 

I love beets but I definitely understand why some people don’t. So, this smoothie might not be for everyone.

However, beets offer great disease fighting benefits. They’re packed with vitamins and minerals. On top of that, beets provide antioxidants shown to decrease cancer risk. Plus, have heart healthy benefits. 

They can even improve brain health. 

Ingredients:

  • 1 large peeled beet
  • ½ -¾ cup frozen strawberries
  • ½  tbsp honey
  • 1 cup milk of preference
  • Splash of lime juice 
  • Handful of ice cubes

That color!? WOW 

#12 Golden Turmeric Smoothie

Turmeric has quite the reputation of decreasing inflammation. Multiple studies have shown this to be true. 

Turmeric may have some brain benefits too: reducing risk of Alzheimer’s, improving memory, and better mood. 

Adding turmeric to a smoothie is an easy way to reap the benefits. Black pepper enhances the beneficial effects of turmeric.

Ingredients: 

  • 1 banana
  • ¼ cup canned coconut milk
  • ¼ cup milk of preference 
  • 1 tsp ground turmeric 
  • ½ cup of ice
  • Pinch of black pepper
  • Pinch of cinnamon

#13 Honey Vanilla

Finally, we have the Honey Vanilla Smoothie. This one has the ultimate hidden vegetable- riced cauliflower. Ok, that might sound gross at first but you can’t taste the cauliflower. The smoothie is sweet! 

With this smoothie, you can get a fruit serving and a half cup of vegetables eaten (or drank) quickly. As stated above, the goal is to have 5-6 servings of fruit and vegetables daily. This drink can knock two out of the way. 

Hemp seeds provide protein, fiber, and omega 3s. Cauliflower adds fiber, antioxidants, plus vitamins and minerals. 

Ingredients:

  • 1 ripe banana 
  • 1 tbsp vanilla protein powder
  • 2 tsp honey
  • 1 splash vanilla extract
  • ½  cup frozen riced cauliflower
  • ½ cup milk of preference 
  • 1 tbsp hemp seeds
  • Handful of ice
  • 1 dash cinnamon (optional)

Conclusion

And that’s it- 13 pretty different but tasty Mediterranean diet smoothies!

Smoothies are a great addition to any healthy diet. It’s an easy way to get fruits and vegetables into our eating routine. Plus, the convenience is unbeatable.

If you ever feel stuck on your Mediterranean diet journey or need some smoothie inspiration, come back to this post!

See below for a print out of 6 Mediterranean Diet Smoothies and a Create your own Smoothie Cheat Sheet!

Don’t forget to grab a copy of my Better Sleep Grocery List. This list contains foods scientifically proven to promote healthy sleep.

Create your own Smoothie Cheat Sheet

Mediterranean Diet Smoothies Infographic

mediterranean diet smoothies mentioned above w/ ingredients

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