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Low FODMAP Blueberry Banana Smoothie with Boosted Nutrition

Prepared in: 5min

Cooked in: 5min

Total Time: 10min

Servings: 1

Calories: 300 kcal

Fat: 9g

Carbs: 35g

Proteins: 15g

Looking for a quick and delicious lunch that’s light on your stomach but packed with nutrition? This Low FODMAP Blueberry Banana Smoothie with boosted pea protein is your perfect midday pick-me-up! With a refreshing blend of blueberries, bananas, and optional greens, plus a smooth protein boost, this smoothie keeps you satisfied and energized without the digestive discomfort. Whether you're at home or on the go, it’s an easy, tummy-friendly choice to fuel your afternoon.
Go To Recipe

Ingredients

  • 125 ml (1/2 cup) low FODMAP milk (options: lactose-free milk, almond milk, or macadamia milk)
  • 60 ml (1/4 cup) vanilla soy ice cream (or lactose-free ice cream or yoghurt)
  • 20 blueberries (fresh or frozen)
  • 6 ice cubes
  • 30 g frozen bananas (firm, unripe)*
  • 2 tsp pea protein powder
  • 1 tsp chia seeds
  • 1/2 tbsp pure maple syrup (optional)
  • 1 tsp lemon juice
  • 1 tbsp baby spinach (optional, adds nutrients and remains low FODMAP in small amounts)
  • 1/2 tsp ground cinnamon (optional, for added flavor and antioxidants)

Instructions

  1. Prepare Ingredients:
    Slice the frozen banana into smaller pieces if needed for easier blending.
  2. Combine in Blender:
    Add the low FODMAP milk, frozen blueberries, vanilla soy ice cream (or lactose-free alternative), frozen banana, ice cubes, pea protein powder, chia seeds, maple syrup (if using), lemon juice, baby spinach, and cinnamon to the blender.
  3. Blend:
    Blend on high speed until smooth and creamy.
  4. Serve Immediately:
    Pour the smoothie into a glass and enjoy fresh. Drinking it right away ensures the best flavor and texture before it begins to separate.

Tips & Low FODMAP-Friendly Notes

  • Pea Protein: Pea protein is a fantastic low FODMAP option in servings up to 40g (about 2 tablespoons). It is plant-based, affordable, and widely available. Some excellent examples include:
    • NOW Sports Pea Protein: Pure, unflavored, and free of additives.
    • Orgain Simple Pea Protein: Organic and minimally processed.
    • BulkSupplements Pea Protein: Sold in bulk for budget-friendly options.
  • Blueberries: Stick to the recommended serving of 20 blueberries (approx. 28g) per smoothie to stay within low FODMAP limits.
  • Bananas: Use unripe or firm bananas (green or just yellow) as they are low FODMAP in 30g portions. Avoid ripe bananas with brown spots as they are high in fructans.
  • Milk Options: Low FODMAP options include lactose-free milk, almond milk (unsweetened), and macadamia milk. Always check labels for added high FODMAP ingredients.
  • Add-Ins: Adding baby spinach (1 tablespoon) and ground cinnamon (1/2 teaspoon) are low FODMAP ways to boost nutrients and flavor without overpowering the smoothie.
  • Serving Tip: Smoothies are best enjoyed immediately to maintain texture and flavor. Separation can occur if left to sit.

Pea protein is a versatile and accessible protein source that blends seamlessly into smoothies, making it perfect for adding a nutritional boost without compromising your digestive comfort.

Bon appétit

This Low FODMAP Blueberry Smoothie with Pea Protein offers a delicious, easy, and affordable way to start your day. With its blend of wholesome ingredients, vibrant flavors, and optional greens, it’s as nutritious as it is refreshing. Sip it fresh, feel energized, and conquer your morning the FODMAP-friendly way!

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