- Frozen ingredients are the key to creating a thick smoothie.
- Using fibrous, thick-fleshed fruit and vegetables can also help the texture.
- Adding chia seeds, avocado, yogurt, and protein powder are other thickening options.
A well-made smoothie can be a satisfying way to start your day. But one that's too liquidy and thin may not keep you as satiated or texturally satisfied.
A smoothie is a convenient, tasty option to enjoy in the morning, after workouts, or as an afternoon snack. Smoothies can also pack an impressive amount of nutrients into a single cup. And for many people, the thickness of a smoothie can mean the difference between a good smoothie or one bound for the sink drain.
Insider spoke to registered dieticians Mackenzie Burgess and Elysia Cartlidge to learn more about the best ways to create thick, satisfying smoothies.
Frozen ingredients
Using frozen ingredients is the easiest way to achieve a thick consistency when making a smoothie.
Burgess, a recipe developer at Cheerful Choices, recommends a ratio of three parts frozen to one part liquid.
Cartlidge explains that the high water content of fruit and vegetables causes them to crystallize when frozen, providing the ingredients with added rigidity and structure. "When processed in a blender, they break down and become perfectly smooth and creamy while providing that icy thick texture."
Processing hard, frozen ingredients also requires a powerful blender, says Burgess. A high-speed motor and sharp blades ensure even blending for a creamy, smooth texture.
Fibrous fruit and veggies
Frozen ingredients work well to thicken smoothies, but opting for high fiber fruits and veggies can boost the flavor of your concoctions and make them even thicker. Larger chunks of frozen fruit and vegetables will also have a greater thickening effect, explains Burgess.
"Fruits like bananas, mangos, pineapples, and peaches tend to have more of a thickening effect compared to other fruits. That's because they have a thicker flesh, so when broken down, it results in a deliciously thick and creamy smoothie consistency," says Cartlidge.
Vegetables that can add nutrients and body to smoothies include carrots, cauliflower, celery, cooked beets, cooked butternut squash, and baby leafy greens. They're a good choice because they're high in fiber and most won't significantly impact the flavor profile of your smoothie.
Chia seeds
Chia seeds have a gelatinizing effect which can help thicken up a smoothie. But once added to your smoothie, it can take up to 20 minutes for the seeds to absorb liquid and deliver a gelling effect, says Burgess.
If you have time to wait, she recommends adding about a tablespoon to your blended smoothie and popping it in the fridge for 20 minutes.
Another option, says Cartlidge is to pre-soak your chia seeds in a few tablespoons of water, then add them to your smoothie after 20 minutes or so. "If you're usually pressed for time when you make your smoothies, prepare a batch of chia gel in advance to store in the fridge and add 1 or 2 tablespoons to your smoothie when needed." You can also blend a tablespoon of chia seeds in with your smoothie for a faster thickening effect.
Greek yogurt
"Yogurt can be another way to add thickness and creaminess to your smoothie, especially if you use it to replace some of the liquid that you would typically add," explains Cartlidge.
She recommends using thicker yogurts such as Greek yogurt or Skyr, an Icelandic yogurt with a thick, creamy consistency. These ingredients also add extra protein. Adding about ¼ to ½ a cup to your smoothie instead of more liquid is a good way to achieve a thicker texture.
If you want an even greater thickening effect, you can freeze yogurt in ice cube trays, says Burgess.
Avocados
Fresh and frozen avocados are another great option for thickening up smoothies. "Freezing cubes of avocado is a great way to prolong any avocados that are about to go bad," says Burgess. "Avocados also pair especially well with chocolate or matcha flavored smoothies," she adds.
"Avocados are rich in fats, particularly monounsaturated fats, which gives them a creamy and buttery texture. When added to a smoothie, it results in a thicker, smoother, and more velvety consistency," says Cartlidge.
Because they have a low water content, their firmer texture also adds plenty of body to smoothies, says Burgess, who recommends starting with about ¼ of a medium avocado or ¼ cup.
Protein powder
Thanks to its flour-like consistency, protein powder is another option for increasing the thickness of your smoothies. And, as a bonus, you'll also boost the protein content of your drink.
Burgess recommends starting with one scoop and adding more depending on your desired consistency and serving size. "Be careful to not go overkill, or you'll end up with a chalky consistency," she said.
"If maximizing protein absorption is your goal, the best way to achieve this is by spreading out your protein consumption throughout the day. You can, of course, add more protein powder if your smoothie makes more than one serving," Cartlidge explains.
Some protein powders may be better at thickening than others. "Many protein powders have thickeners added to them, such as xanthan gum, which adds body and thickness when exposed to liquid," says Cartlidge.
Insider's takeaway
Using frozen ingredients is the key to creating a thick, satisfying smoothie. Other options for thickening include using fibrous fruits and veggies, adding chia seeds, spooning in yogurt, using avocados, or scooping in protein powder.
Having the right blender also makes a big difference. It should be powerful enough to easily crush and slice through hard frozen ingredients and leave behind a smooth consistency.