Healthy Blender Recipes

Man using blender

Getty Images / Ezra Bailey

One of the most effective ways to lose weight is to cook your meals at home. In your own kitchen, you can control calories, choose healthier ingredients, and monitor portion sizes more accurately than you would in a restaurant. 

But there's no doubt that baking, grilling, boiling, and roasting a full meal can be time-consuming. That's where quick, nutritious blender recipes come in.

Benefits of Using a Blender

When you use your kitchen blender to lose weight, you'll enjoy several benefits. First, using a single appliance saves on both prep time and clean-up time. 

In addition, most blenders allow you to use whole fruits and vegetables so it's easy to eat more nutrient-packed foods. Using whole fruits and vegetables increases the fiber content of your meal, as opposed to juicing. Fiber has digestive benefits and helps you feel full.

And lastly, since the blender sits on your counter, it's always ready to use. There is no preheating necessary and you don't need any special pans or trays. Since most blender jars have pre-measured marks on the sides, you may not even need to use measuring spoons or cups.

How to Choose a Blender

Before you buy a blender, decide how you will use it in your weight loss program. A blender can make more than just smoothies. You can use one to make low-calorie soups, dips, snack bars, and even ice cream. But you need to buy the best blender to get it all done.

The Blendtec 725, for example, has enough power to blend just about anything. It also has a touchscreen display that takes the guesswork out of preparing healthy meals. However, this blender is more expensive than many others.

Look for a blender with at least 500 watts and at least three speeds. Skimp on the preset program feature if you are concerned about budget.

Blender Ingredient Ideas

However you use your blender, remember that portion control is key when you are trying to lose weight. After you whip up a blender recipe, divide the batch into portions that you can grab and go when needed.

As you use your blender more often, you'll find that you can experiment with it to create healthy foods and lose weight. Keep trying new recipes, new ingredients, and new techniques.

Holly Michaels, RD, is the in-house dietitian at Blendtec. She recommends that you "focus on using whole foods without adding much juice or other sweeteners." She says that fruits and vegetables still have calories which can add up quickly in smoothies.

Holly Michaels, RD

Consider using half of the fruit, more of the veggies, and good sources of protein to make your blender foods healthy and satisfying—which will help curb cravings for snacks.

— Holly Michaels, RD

Michaels suggests filling your blender with these nutritious options:

  • Beans are high in protein and fiber. Beans are so versatile they can be added to soups as texture, blended in place of cream for a soup, be the base for a dip (hummus), or even be added to fudge or brownies to add nutrients.
  • Cottage cheese blends well, and creates a creamy consistency when you add it to a smoothie, dip, or even a soup. Cottage cheese is also a great source of protein.
  • Healthy fats increase satiety and enable fat-soluble vitamins (vitamins A, D, E, and K) to be absorbed and used by the body. Try using avocado, nuts, chia or flax seeds, but remember that a little goes a long way. One or two tablespoons of healthy fats provide all the benefit.


A well-balanced smoothie can often serve as a catalyst to healthy eating. It is calorie-controlled and convenient, and having a recipe you love can prevent some of the decision fatigue that can happen when starting a healthier lifestyle.

But it's important that you follow certain guidelines to make sure your smoothie is nutritious, filling, and not too high in sugar and calories. Start with a basic recipe and make adjustments as needed.

A basic green smoothie recipe will include a serving or two of fruit, a green vegetable such as kale or spinach, and water or a milk alternative. This classic combination usually works well for people who are looking to reduce overall calories and improve nutrition.

Adding a source of fat, such as flax seed or nut butter, and a source of protein, such as yogurt or milk alternative, can amp up the nutrition and make your smoothie more of a meal replacement. Experiment with different combinations to find a few that you like.


Use your blender to make low-calorie soup. Most store-bought soups are high in sodium and often high in fat or calories. When you make your own soup at home, you can control the amount of fat and salt in it. It's also one of the best ways to use up vegetables before they go bad.

To make the most basic healthy soup, simply steam a few cups of your favorite vegetable and add it to the blender jar with a small amount of low-sodium chicken or vegetable stock. Your blender may require a few blending cycles to get the consistency smooth enough.

Season your soup with fresh or dried herbs and a dash of salt and pepper after it is blended. You can even add cooked white beans to get a creamy soup feel without the added fat of cream.

Dips and Sauces

If you are entertaining at home or when you just want a healthy snack, use your blender to prepare healthy dip recipes. Serve it with crisp vegetables for a delicious and nutritious snack or appetizer.

Hummus is a popular, quick, and easy dip you can make in your blender. It is usually made with sources of fat, such as tahini and olive oil. If you want to lower the calorie count of your dip, replace some of the fat with roasted garlic, chicken stock, or lemon for extra flavor and texture.

To make a delicious hummus, simply blend a can of chickpeas, a few tablespoons of chicken stock, lemon juice, and olive oil until creamy. You may need to add more liquid to get to your desired consistency.

Ice Cream and Other Desserts

You can create low-calorie desserts in your blender—even ice cream that is low in calories and high in nutrition. This is one of the best ways to use your blender, because it allows you to skip the sugary, processed sweet treats that you often find at the grocery store.

Blendtec's Spinach Ice Cream doesn't sound good but it's delicious. The ingredients blend together to create a fresh, sweet,creamy treat. And it takes just minutes to prepare.

4 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.