Banana-flax smoothie
Not Keto · 4 servings · US measures · 5 min active per base batch per four-serving batch
Total time: 5 min
A creamy banana-flax smoothie with plain Greek yogurt and no added sugar.
Blend until smooth; serve chilled.
Blend two servings at a time in a 1.5 L blender. Keep the jar below its marked fill limit.
Allow about 5 minutes for four servings in two batches.
These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.
Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.
| Prepare fruit and vegetables as listed; use chilled ingredients. | |
| Blend two servings at a time in a 1.5 L blender. | |
| Blend in batches of up to two servings for 30–60 sec per batch, until smooth. Then: Divide among serving glasses and serve chilled. | |
Ingredients
- 600g Plain lowfat Greek yogurtplain, unsweetened, 2% fat
- 480g Bananapeeled, sliced
- 40g Ground flaxseed
- 14 oz Cold water
Before you start
- Blender with at least 1.5 L capacity; blend two servings per batch
Wash fresh produce and use a clean blender. Keep yogurt and finished smoothies chilled.
Cook
- Prepare
Peel avocado or banana, trim cucumber, and hull strawberries as applicable. Weigh the edible ingredients.
- Blend
Blend in batches of up to two servings, adding water first, for 30–60 seconds per batch until smooth.
- Serve
Divide among serving glasses and serve chilled.
Where your attention goes
- Prepare · 3 min
Weigh and prepare ingredients.
- Blend · 2 min
Blend in two batches.
Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.
Why this works
Greek yogurt gives the smoothie body and a tangy finish.
- Pour water in first for easier blending.
- Use chilled or frozen fruit for a cold smoothie.
Nutrition per 8 oz glass
Calories: 168 kcal; protein: 11.2 g; total carbs: 22.5 g; fiber: 3.6 g; net carbs: 18.9 g
This batch makes about 6.4 eight-fluid-ounce glasses. Yield is estimated; added liquid and blending affect actual volume. Estimated from ingredient mass using approximately 1 g/ml for the blended mixture. Finished volume has not been measured; aeration, blender retention and extra liquid affect yield. Per estimated glass: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis.
- Selenium
- 14 mcg · 25% DV
- Riboflavin (B2)
- 0.3 mg · 22% DV
- Vitamin B6
- 0.4 mg · 21% DV
- Vitamin B12
- 0.5 mcg · 20% DV
- Copper
- 0.2 mg · 17% DV
- Manganese
- 0.4 mg · 16% DV
- Pantothenic acid (B5)
- 0.7 mg · 15% DV
- Phosphorus
- 184 mg · 15% DV
- Thiamin (B1)
- 0.2 mg · 14% DV
- Magnesium
- 55 mg · 13% DV
- Vitamin A
- 86 mcg RAE · 10% DV
- Calcium
- 127 mg · 10% DV
- Potassium
- 450 mg · 10% DV
- Zinc
- 0.9 mg · 9% DV
- Vitamin C
- 7.3 mg · 8% DV
- Folate
- 32 mcg DFE · 8% DV
- Saturated fat
- 1.5 g · 7% DV
- Total fat
- 4.7 g · 6% DV
- Niacin (B3)
- 0.9 mg · 5% DV
- Choline
- 26 mg · 5% DV
- Cholesterol
- 9.3 mg · 3% DV
- Iron
- 0.6 mg · 3% DV
- Sodium
- 34 mg · 1% DV
- Vitamin E
- 0.1 mg · 1% DV
- Vitamin K
- 0.8 mcg · 1% DV
Listed allergens: milk. Check purchased labels and cross-contact.
First-cook checks
- Larger servings need additional blender batches.
Leftovers
Serve chilled immediately for best texture; refrigerate any remainder promptly.
Sources
- USDA FoodData Central ingredient profiles
https://fdc.nal.usda.gov/
These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.