Vegan creamy blueberry and avocado smoothie

Vegan creamy blueberry and avocado smoothie with avocado, wild blueberries, banana, oat milk and chia seeds – velvety, fruity and pleasantly satisfying.

At a glance

• Serves 2
• Prep time: 5 min
• No cooking needed
• Total time: 5 min
• Calories: 310 kcal per serving
• Protein: 5 g
• Fat: 16 g
• Carbs: 32 g

Ingredients

• ½ ripe avocado
• 150 g wild blueberries
• 1 ripe banana
• 250 ml unsweetened oat milk
• 1 tsp chia seeds

Method

You’ll need: blender · chopping board · knife

1. Halve the avocado, remove the stone and scoop out the flesh with a spoon. Peel the banana and break it into pieces.
2. Put the avocado, banana, wild blueberries, oat milk and chia seeds in the blender. Make sure the blueberries are well spread out.
3. Blend everything finely until the smoothie is even and creamy. If necessary, push the mixture down from the sides and blend again.
4. Check the consistency. If the smoothie seems too thick, blend it smoother with a little more oat milk.
5. Leave it to stand briefly so the chia seeds can swell slightly. That makes the smoothie a little more rounded.
6. Pour straight into a glass and serve immediately.

Good to know

Some smoothies are just sweet. This one is soft, rounded and surprisingly creamy. Just right when you want something fruity that still has substance.

Swaps

½ ripe avocado → ½ frozen banana (just as creamy, a little sweeter) Unsweetened oat milk → unsweetened soya milk (more protein, often more satisfying) Ripe banana → 120 g frozen cauliflower rice (less sugar, neutral in flavour, extra fibre) 1 tsp chia seeds → 1 tbsp ground linseed (more omega-3 fatty acids)

Allergens

Oat milk contains gluten unless it's certified gluten-free; chia seeds are unfamiliar to some sensitive stomachs, so give children small portions, and during pregnancy the ingredients usually agree well as long as the oat milk is pasteurised.

Frequently asked questions

What's in wild blueberries nutritionally?

Wild blueberries contain vitamin C, manganese and various polyphenols, including anthocyanins. The exact content varies with the variety, ripeness and processing.

Which fats does avocado provide?

Avocado mainly contains monounsaturated fats, especially oleic acid, plus fibre and smaller amounts of folate, vitamin E and potassium.

Are chia seeds relevant at all in such a small amount?

Even in a small amount, they provide fibre and some alpha-linolenic acid. The contribution isn't huge, but it's worthwhile for the texture and the overall mix of nutrients.

Does it matter how ripe the banana is?

Yes – ripe bananas are sweeter and blend more smoothly. Very unripe bananas contain more resistant starch, and some people get on with them differently.

How suitable is oat milk if you're sensitive to histamine or fructose?

Oat milk is usually mild, but tolerance is individual and also depends on the other ingredients. Blueberries and banana are often well tolerated, but with fructose sensitivity your personal tolerance may be limited.

Dairy-free recipes