Dietitians have said it time and again: Smoothies can be the perfect way to satisfy your daily quota of fruits and veggies in a flash, and they're undeniably great for taking on the go. But how can you load up on essential vitamins and minerals plus make sure you're getting the protein you need at breakfast all in one simple drink? Well, these easy well-balanced breakfast smoothies are packed with a secret ingredient containing all nine essential amino acids: soybeans.
Aside from keeping you energized all morning and helping you pack important nutrients into your diet, the smoothie recipes ahead take no more than five minutes to blend—a godsend first thing in the morning.
Why you should add soybeans to your breakfast smoothie recipes
For starters, soybeans are packed with plant-based protein and gut-healthy fiber. According to the USDA, just one cup of soybeans (aka edamame) has a whopping 18 grams of protein—which is higher than chickpeas, lentils, or black beans, as registered dietitian Mascha Davis, RD, previously told Well+Good.
What's more, while most forms of plant-based protein must be combined with other food sources in order to be considered a "complete" protein source (meaning they contain all nine essential amino acids), soybeans are a rare one-hit wonder: They contain all nine in one tiny package.
Finally, aside from the boatloads of protein and fiber, soybeans are also a great source of minerals like folate, magnesium, vitamin K, and calcium.
3 protein-packed breakfast smoothie recipes loaded with all nine essential amino acids
1. Silky Apple Smoothie
This green smoothie starring edamame, mango, and kale by Hey Nutrition Lady takes a complete breakfast to a whole new level. The eight-ingredient recipe features fruits and veggies loaded with almost every nutrient imaginable. Aside from the edamame, mango, and kale, the recipe also includes gut-healthy cauliflower, anti-inflammatory ginger, and longevity-boosting lemon. Evidently, a smoothie can have it all.
Get the recipe: Green Smoothie with Edamame, Mango, and Kale
2. Blueberry Edamame Smoothie
Feeling a little apprehensive about adding beans to your smoothie? Your worries will melt away when you try this blueberry edamame smoothie recipe by The Nutrition Adventure. The delicious five-ingredient recipe features blueberries, strawberries, plant-based milk, edamame, and hemp seeds for a vibrant and antioxidant-rich smoothie that’s equally as refreshing as it is good for you too.
Get the recipe: Wild Blueberry Edamame Smoothie
3. Vanilla Bean Smoothie
This five-ingredient vanilla bean smoothie by Plant-Based With Amy is the protein-packed, registered dietitian-approved breakfast we’ve all been waiting for. It features potassium-rich bananas, fiber-filled almond butter, and vanilla beans that add delicate warmth and sweetness to this simple recipe. And if you, of course, you can always opt for a splash of vanilla extract instead of using vanilla bean if it’s what you have on hand.
Get the recipe: High-Protein Vanilla Smoothie
This gut-friendly golden milk smoothie should really be called the *golden child* of all anti-inflammatory recipes:
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