I’m a Dietitian Who Used to Only Drink a Cup of Joe for Breakfast. Now, I Have This Coffee Smoothie Instead

As a registered dietitian and mom, I know better than to call my morning cup of coffee “breakfast.” Coffee is a drink with very few calories and nutrients, and nothing about it qualifies as a meal. But I got into a bad habit of drinking my cup of joe without a real meal on busy weekday mornings.

Although I had every intention of making myself breakfast, after just a few sips of coffee with cream, my hunger disappears as the warm, rich brew replaces my appetite. Instead of eating eggs and toast, I find myself savoring the moment with my coffee, enjoying the calm before the day begins. And before I know it, I’m caught up in the routine of my morning, and eating a healthy breakfast feels less like a necessity and more like an afterthought.

By mid-morning, I pay the price of skipping breakfast. My stomach growls incessantly, reminding me of the crucial meal I neglected. The energy slump, paired with the gnawing hunger makes it increasingly difficult to concentrate. And on workout days, skipping breakfast results in an energy crash mid-workout.

I realized the error of my ways and swore to never underestimate the power of eating an actual breakfast again. Since then, I found the perfect way to fulfill my need for coffee and a meal—a coffee smoothie. Here’s exactly what’s in my coffee smoothie recipe.

A coffee smoothie recipe to fuel my busy mornings

In a perfect world, every morning, I would have the time and the desire to whip up a balanced breakfast, chock-full of protein-packed eggs, fiber-full veggies, and antioxidant-rich whole-grain toast. But as I mentioned, my hunger disappears after a few sips of my morning brew. Not to mention, my mornings are so hectic that cooking a full meal while juggling my daughter, dog, and other responsibilities just isn’t practical.

So instead of skipping breakfast entirely, I pour my cup of coffee into a blender with some other energizing, nutrient-dense ingredients.

1. Slightly underripe frozen banana

Did you know that bananas that are slightly underripe (aka, they still have a slightly green-colored skin) offer a unique nutritional benefit? Not only are they a potassium powerhouse, but unlike super-ripe bananas, they are a source of prebiotic fiber.

Prebiotic fibers are non-digestible components found in certain foods that promote the growth of beneficial gut bacteria, aka probiotics. They act as fuel for these microbes, helping to improve digestive health and enhance overall well-being.

I freeze peeled slightly underripe bananas on Sundays, so I have them ready for smoothie making during the week. I usually toss one-half of a frozen banana into my blender.

2. Prunes

I have a family history of osteoporosis, so eating foods that support bone health is a priority of mine. Some data shows that eating four to six prunes daily is linked to preserved bone strength and structure among certain populations.

To help me meet this daily goal, I like to toss one to two prunes into my smoothie. The bonus is that they’re great for gut health, and they add natural sweetness while being a fruit with a lower glycemic index.

3. Java Jolt Blender Bomb

Blender Bombs are essentially a ball of nutrient-dense ingredients that your throw into your smoothie before blending to add a bigger health boost. Typically made with ingredients like hemp seeds, chia seeds, nuts, and even bee pollen, each “bomb” provides satiating protein, fiber, and healthy fats with very little effort (and without having to source a ton of superfood ingredients).

I toss a Java Jolt Blender Bomb into my blender to help give my smoothie some staying power, as each of these bombs provides eight grams of healthy fats, three grams of fiber, and three grams of protein. Fiber, fat, and protein are a trifecta for satiety support, which can help keep those annoying hunger pangs at bay shortly after eating (the healthy fats also help support my hormone health). In addition, each bomb contains ingredients like cacao powder, cinnamon, and even coffee, which adds some seriously cozy flavor to the mix.

3. Milk

The addition of milk makes my smoothie taste more like a creamy Frappuccino, and adding this ingredient contains satiating protein. Milk also provides more bone health-supporting nutrients, like calcium, magnesium, and vitamin D, to help keep my bones healthy. I like leaning on ultra-filtered milk for more protein and less sugar, but if I don’t have it on-hand, regular milk works just fine.

Adding other health-boosting ingredients

After everything is added to the blender, I blend the ingredients with some ice and sometimes a scoop of vanilla protein powder until I have a smoothie with a perfect consistency. I pour my drink into my to-go cup and sip it in the car. Sometimes, I’ll add the contents of a probiotic capsule into the mix, so I don’t have to remember to take that supplement later. It all depends on how rushed I am in the morning.

While this is by no means a full meal, drinking this coffee smoothie recipe is far more beneficial for my health than leaning on a cup of coffee in the morning and skipping eating food altogether. I get to finish my cup of coffee and benefit from so many other nutritious ingredients in the process. Over time, I hope to start the habit of enjoying this smoothie with some veggies and maybe start eating more food alongside this creation (such as a hard-boiled egg for even more protein). Like many people, I’m a work in progress.

For now, whipping up this yummy coffee smoothie recipe on my busy mornings makes me feel vibrant and energized. Plus, sipping it gives me that warm fuzzy feeling that I’m kick-starting my day with delicious fruit, creamy milk, and a sprinkle of chia and flax seeds from the Blender Bomb. What a sweet way to start the day!