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If you’re looking to add some healthy and delicious nuts to your smoothies, look no further! This article will teach you about the nutrients in different types of nuts, and how to use them in your favorite smoothie recipes. You’ll also find a recipe for a delicious nut-packed smoothie that’s perfect for breakfast or a quick snack.
Why Add Nuts to Smoothies?
Nuts are a great source of healthy fat, protein, and dietary fiber. They can also help to make your smoothie more filling and satisfying. Adding a handful of nuts to your smoothie will give it a boost of nutrients that can help to support your overall health.
Nuts and nut butters can also enhance the texture of your smoothie, making it creamier. I love to add all kinds of nuts to our smoothies for the health benefits, flavor and texture!
Types of Nuts and Their Benefits
The type of nut you use for your smoothie is really up to personal taste, but we have a listing here of the most common nuts and their health benefits.
I like to vary the nuts I use in my smoothies, just like I do my fruits and vegetables, to get a variety of nutrients in my diet.
It’s best to use raw, unsalted nuts, but use whatever you have on hand. You can also use these nuts to make amazing dairy free homemade nut milk for your smoothies, and if you keep raw nuts on hand you can also make your own nut butter (my favorites are almond butter and cashew butter!).
Almonds are a great source of healthy fats, fiber, protein, and vitamins and minerals like magnesium and vitamin E. They can help to lower cholesterol and keep blood sugar levels stable.
Cashews are another type of nut that’s high in healthy fats, fiber, and protein. They’re also a good source of copper, which is important for blood cell production and energy metabolism.
Pecans are a rich source of antioxidants, which can help to protect cells from damage. They’re also a good source of healthy fats, fiber, and vitamins and minerals like zinc and iron.
Pecan is a great, mild nut to try if you aren’t a fan of most nuts.
Walnuts are an excellent source of omega-3 fatty acids, which are important for brain health. They’re also a good source of fiber, magnesium, and vitamin E.
Hazelnuts are a good source of healthy fats, fiber, and vitamins and minerals like copper and manganese. They can also help to protect the body’s cells from damage.
Macadamia nuts are a good source of healthy fats and fiber. They’re also a good source of thiamin, which is important for energy metabolism.
Brazil nuts are an excellent source of selenium, which is important for thyroid function. They’re also a good source of healthy fats, magnesium, and copper.
Pistachios are a good source of fiber, protein, and vitamins and minerals like potassium and vitamin B6. They’re also a good source of antioxidants.
Although technically not nuts, I thought I’d add them to this list as a lot of people do enjoy peanut butter smoothies. Peanuts are a good source of healthy fats, fiber, and protein. They’re also a good source of niacin, which is important for energy metabolism.
How to Use Nuts in Smoothies
There are basically two ways you can use nuts in smoothies, besides nut butter, which we won’t cover here because it’s as easy as adding the desired amount to your blender.
Add Nuts Directly to Blender
If you have a high powered blender, such as a Vitamix, you can add nuts directly to your smoothie without soaking them first. This is the quickest and easiest way to incorporate nuts into your smoothie. Simply add the desired amount of nuts to your blender along with the rest of your ingredients and blend until smooth.
Soak Nuts Before Adding to Blender
If you don’t have a high powered blender, or if you want to make sure your smoothie is extra smooth, you’ll want to soak your nuts before adding them to the blender. Simply place the desired amount of nuts in a bowl and cover with water. Let them soak for at least 2 hours, or preferably overnight.
Drain and rinse the nuts before adding them to your blender along with the rest of your ingredients. Blend until smooth.
Tips for Using Nuts in Smoothies
Now that you know about the different types of nuts and their benefits, here are some tips for using them in your smoothies:
- If you have a powerful blender, you can add nuts straight to your smoothies. If your blender isn’t very powerful, you will want to soak your nuts for at least a couple of hours (preferably overnight) before adding to your smoothie to get a smooth texture.
- Start with a small amount of nuts and gradually add more to find the perfect ratio for your smoothie.
- If you’re using raw nuts, always give them a good rinse before adding to your smoothie.
- To add some extra flavor and sweetness to your smoothie, try adding a tablespoon or two of nut butter.
- If you want a creamier smoothie, try adding a handful of soaked nuts along with some water or milk to your blender.
Banana Nut Smoothie
- Measuring Equipment
- 1/4 cup almonds (soaked if needed)
- 1/4 cup cashews (soaked if needed)
- 1 medium frozen banana
- 1 cup coconut milk (or almond milk)
- 2 pitted dates
- 1/2 tsp vanilla extract
- 1/4 tsp cinnamon
- Soak nuts for a few hours (or overnight) if not using a high powered blender.
- Add all ingredients to blender.
- Blend on high speed until smooth.
I like to top mine with a few chia seeds or hemp seeds and also some cacao nibs.
This also makes a great smoothie bowl!
Final Thoughts on Using Nuts in Smoothies
Nuts are a great way to add some extra protein, healthy fats, and flavor to your smoothies. So next time you’re looking for a nutritious and delicious way to power up, be sure to give them a try!
If you aren’t a fan of one kind of nut, keep trying different ones until you find a nut for your smoothies that works for you. You can also experiment with different combinations of nuts to find your perfect flavor.