Breakfast smoothies are amazing across the board, but one in particular has really captured our hearts recently: a hyper-creamy option that tastes like a drinkable cinnamon bun. But there’s another reason to reach for it in the a.m. besides its sweet-but-not-too-sweet flavor. It’s absolutely packed with protein—and doesn’t rely on any protein powder to get the job done!
A big part of it is all thanks to a surprising secret ingredient that takes the nutritional value up a few notches: navy beans. Yep, beans…in your smoothie.
As weird as the concept might sound, don’t knock it till you try it: Rather than detracting from the overall taste and texture, the beans “blend up super creamy” and have a neutral flavor that doesn’t interfere with the other ingredients, recipe creator Desiree Nielsen, RD, who focuses on plant-based nutrition, tells SELF: When all is said and done, she adds, “they really just make the smoothie taste sweet and delicious.”
We’ll delve further into why this smoothie is so special in a sec, but in the meantime, here’s a step-by-step tutorial on how to make it from start to finish—and a sneak peek at what the final product will look like. (You can also check out the full recipe for more deets!)
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Thanks to the beans, the smoothie also delivers a huge hit of fiber as well as protein, which is an important consideration at breakfast for a few reasons. The fiber nurtures beneficial gut bacteria, reduces your constipation risk, and helps you feel satiated. Higher-fiber meals “take up more volume in our stomach, which activates a physiological feedback mechanism that tells us that we’re more full and satisfied,” Nielsen says.
Then, the protein boosts alertness, supports stable energy levels, and staves off hunger pangs for longer. (In fact, experts recommend shooting for at least 20 grams of protein at breakfast for the maximum benefits!) Plus, if you exercise a lot, it’ll help speed up your recovery so you can feel ready to crush your next workout.
With 12 grams of fiber and 20 grams of protein in each serving, this smoothie certainly isn’t a slouch in either of those departments—a major reason we love it so much. Other key ingredients, like soy milk and banana, contribute to that final count, but the biggest player by far is the beans—a half-cup of them, to be exact. (Nielsen’s recipe calls for navy beans, but if you don’t have any in the pantry, she says that other white varieties like butter beans and cannellini beans will also work!)
Once you’ve added your soy milk, banana, and navy beans to the blender, all you’ve got to do is pop in the remaining ingredients—almond butter, dates, cinnamon, vanilla, and a pinch of salt—and then fire it up for 45 to 60 seconds (or until the mixture is smooth). Pro tip: Don’t skip the salt. “It brings out the natural sweetness and enhances the cinnamon flavor,” Nielsen adds.
With that final flourish, you’re ready to get sipping. Quick and easy to make (not to mention hyper-portable), this smoothie is an especially strong option for people who are always on the go—including Nielsen herself. As “someone who's busy in the mornings, I love that you can just put all of these healthful foods into the blender and make yourself a really balanced meal in three minutes flat,” she says.
Thanks to the protein and fiber content, this smoothie should be plenty filling on its own, but you can always pair it with an actual food item so make it even more hearty. Nielsen’s suggestion? Try a slice or two of cinnamon-sugar toast. “It enhances the cinnamon-y nature,” she says. Or, for a more travel-friendly option, take a few energy balls with you on your way out the door. That way, you’ll have something to sip and munch on even when you’re on the go—a much healthier choice than skipping breakfast entirely.
Related:
- How Can Fiber Make Both Diarrhea and Constipation Better?!
- 11 High-Fiber Vegetables to Make Any Side or Salad Even More Satisfying
- What Is Prebiotic Soda—and Is It Actually Good for You?
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