Smoothie Bowl Sprinkle | Nutrition Stripped
Eat Well Jul. 19. 2022

How to Make a Smoothie Bowl

Jul. 19. 2022
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

The go-to formula you need to create delicious juice bar-worthy smoothie bowls at home! 

The best thing about a smoothie bowl? You can enjoy multiple nutrient-dense foods all in one blend. You can also create tons of different combinations! All of which will provide a strong dose of antioxidants, and lots of health-boosting vitamins and minerals thanks to all the fruits and veggies. 

Let’s dive right into how you can get started!

Using the Foundational Five to Create Smoothie Bowls 

In case you’re new to the NS Community and the Mindful Nutrition Method, the Foundational Five system is part of how we teach you to build balanced meals. It makes it easy for you to give your body the nourishment you need while having the flexibility to enjoy the foods you love without stressing about food.

The Foundational Five is made up of five elements of nutrition including Protein, Fat, Non-starchy Carbohydrates, Starchy & Sugary Carbohydrates, and the Flavor Factor (which brings vibrancy, deliciousness, and enjoyment to your meals). 

You can download our free guide that walks you through our Foundational Five system for creating balanced meals that you can use to meal prep or cook fresh this week!

How to Make Smoothie Bowls – The Base

The base of the bowl is exactly what’s in the name: a thick, delicious smoothie that you can eat by the spoonful. Eating thicker, more substantial smoothies like this is a great way to help you stay satisfied and satiated when compared to traditional, thinner smoothies you can sip on.

1. Pick Your Liquid

The main ingredient for your base should include a liquid, like plant-based milk, water, or coconut water. Nut and soy milk provides a little bit of protein (about 1g for almond milk and 3g for soy milk), and coconut water will give you some electrolytes, such as potassium and magnesium. 

Your fluid won’t account for too much of your Foundational Five composition, it’s mainly added to help with the consistency and add sometimes acts as a slight Flavor Factor.

2. Add in Your Non-Starchy Carbohydrates

Next, you want to choose some leafy greens, frozen greens, or green powder.

If you’re going the green powder route, I recommend Green Superfood® Antioxidant by Amazing Grass®. In just one scoop, there’s one full serving of fruits and veggies, plus key vitamins and minerals to support your health!

If you’d prefer fresh greens, baby spinach works great. On the other hand, frozen vegetables work wonderfully as well. Frozen zucchini and cauliflower are some of my favorites due to their mild flavor. It may sound odd, but trust me on this one. 

Your non-starchy carbohydrates will give your smoothie bowl a boost of vitamins, minerals, and fiber.

3. Choose Your Starchy and Sugary Carbohydrates

Next, add in some frozen fruit of choice. This is where you can get creative and cater to your preferences! Try fruits like melons, berries, apples, pears, or peaches. The possibilities are truly endless simply depending upon your personal preferences.

If you choose to go for fresh fruit instead of frozen, just be sure to add a handful of ice cubes to keep it cold and frothy! To add an even thicker texture to the mix, opt for half a potassium-rich frozen banana.

Your starchy and sugary carbohydrates will act as the primary energy source in your smoothie bowl.

3. Include a Source of Protein

Toss in a scoop of plant-based protein powder, like one from Amazing Grass®, to kick up the muscle-building benefits and keep you feeling fuller for longer.

You can also get your proteins from nut butter or even frozen white beans. Another awesome component to include is spirulina, which has a plethora of health benefits, including a high protein count, healthy fats, and B vitamins, just to name a few. 

4. Don’t Forget to Add Fat

Fat is the final vital component of a delicious smoothie bowl base. It will give you that thick, creamy texture, and make sure you’re left feeling satiated and energized for hours. 

Avocados, nut butter, seed butter, coconut oil, and coconut cream are some of my favorite ways to incorporate fat. If you have a really strong high-speed blender, you can even add nuts or seeds right into the mix as well! 

How To Make Smoothie Bowls – The Toppings 

Now that you have your smoothie in a bowl, it’s time to add toppings. This is where you can really customize your bowl with creative combos—and Instagram-worthy presentations.

Here are a few of my go-to’s:

Smoothie Bowl Sprinkle

This is for you if you want to save time. Just one batch has enough servings to make about 16 smoothie bowls! This sprinkle includes a nutrient-dense mix of nuts, seeds, dried fruits, and superfoods. Try out the recipe here!

Chia Seeds or Flax Seeds

These fiber-rich seeds will add a little crunch, and a lot of fiber (11g in one ounce, to be exact). They’re also a great source of omega-3 fatty acids and unsaturated fat. You’ll even get a complete set of amino acids from chia seeds

We know fiber helps stabilize our blood sugars, so this is a win-win and a must-have when there’s also fruit (starchy carbohydrates) in the mix.


Granola serves as another delicious way to create crunch and make a smoothie bowl more satisfying. This Rawnola recipe is a perfect topper.

Fresh Fruit

If you decided to skip the fruit in the base or you’re just craving more sweetness, you can add pomegranates, kiwi, mango, sliced banana, or any other favorites right on top. That way you get to experience the full fruit, along with extra antioxidants!

Nuts or Seeds

Stay satisfied with the fat and protein of sliced almonds, chopped walnuts or pecans, or a sprinkle of sunflower or pumpkin seeds.

Nut Butter

If you’re craving something a little creamier, opt for almond, peanut, or cashew butter. You’ll still get those healthy fats and a dash of protein, with an even more indulgent taste and texture. Just stick to a tablespoon or two on average.


Toss shaved or shredded coconut pieces onto your smoothie bowl for even more of those satiating fats.

Chocolate Shavings

Nothing cures a chocolate craving except chocolate itself. Sprinkle with a spoonful of dark chocolate shavings to really put your bowl over the edge in terms of deliciously satisfying flavor.

A Delicious Smoothie Bowl Recipe to Try

You can, of course, turn any smoothie recipe into a smoothie bowl, but I have a favorite smoothie bowl recipe for you to try that will suit most taste preferences!

Try this Strawberry Blueberry Kiefer Smoothie Bowl for Gut Health and Immunity!

Nourishing and supporting our gut health is key to regulating blood sugars, supporting our immune function, and absorbing the nutrients we consume through our diet.

This smoothie contains quite a few whole food ingredients that support your digestive health! From kefir (a fermented probiotic beverage) and yogurt, to ground flax seeds, beans (a great source of soluble fiber), and berries.

Can’t Wait to See You Try it!

I love to see you putting what you learn from Nutrition Stripped into practice, so show off your creations! Tag me on Instagram @nutritionstripped so I can see what you’ve made!

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