Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
Smoothie bowls are all the rage lately. And for good reason! They are delicious, nutritious, and perfect for a quick breakfast. This Beet Berry Smoothie Bowl is one of our favourites. It's made with raspberries, beet, and cauliflower – all wholesome ingredients that will give you sustained energy. The creaminess is achieved with coconut-flavoured Greek yogurt — with an additional boost of protein from hemp seeds and chia seeds. This recipe is vegetarian, high protein and part of my heart healthy series.
As a registered dietitian and certified diabetes educator, I'm happy to share that not only is this berry smoothie bowl vibrant, but it's also high in protein and healthy fats (omega 3s). And if you're looking to add gut healing foods to your diet, it's a terrifically delicious and filling probiotic-rich recipe - with a healthy dose of fibre too! In fact, this is one of my favourite ways of incorporating fermented foods into our weekly menu.
Even better, this protein smoothie bowl is also high in nutrients that are beneficial for both diabetes and heart health. The fruit-vegetable-seed combination provides heart-healthy fats, vitamins, minerals, and antioxidants to support your ticker, making it a heart smart option.
Plus, the addition of beet offers a healthy serving of nitrates, which have been linked to better blood pressure control and circulation. So, if you're searching for more beet recipes, this Beetroot Poriyal Recipe is one to try.
Nutrition information and health benefits of raspberries
Berries, particularly those from the Rosaceae (strawberry, raspberry, blackberry) and Ericaceae (blueberry, cranberry) families are excellent sources of bioactive compounds (BAC).
Berries are high in BAC (phenolic compounds such as phenolic acids, flavonoids-flavonols, anthocyanins, tannins, and ascorbic acid), which may function as powerful antioxidants and, thus, might aid in the prevention of inflammation diseases, heart disease, or some types of cancers.
Additionally, raspberries are a low-glycemic fruit, which means they could support blood sugar balance and type 2 diabetes control.
In one current randomized controlled trial, plant components (anthocyanins) in raspberries were found to reduce post-meal high blood sugars and inflammation.
In general, these compounds have anti-inflammatory effects and are beneficial for type 2 diabetes management.
Frozen raspberries (100-gram serving) are:
- an excellent source of vitamin C, which is key for a healthy immune system
- high in dietary fibre, a vital component for good health: regularity, gut health, insulin resistance, blood sugar control, and weight management.
- a rich source of anthocyanins. These are powerful antioxidants that have been shown to help reduce inflammation.
- rich in manganese, an important mineral for bone health and energy production.
Calories in raspberries
A 100 gram of frozen raspberries provides 56 calories, making it a lower calorie berry.
Carbs in raspberries
A 100-gram serving of frozen raspberries provides 12.6 grams of total carbs and 4.3 grams of fibre.
Following, you will find beets nutrition data for 100 grams of frozen raspberries.
|Nutrient and calories||Amount||%DV|
|Dietary Fiber||4.3 g||15%|
|Folate/Folic Acid||28 mcg||7%|
|Total carbohydrate||12.6 g||5%|
|Vitamin A||4 mcg||0%|
|Vitamin B6||0.1 mg||6%|
|Vitamin C||17.6 mg||20%|
Ingredients for raspberry smoothie bowl
To create this berry smoothie bowl, you'll need only seven ingredients:
- Raspberries: frozen raspberries are best in this recipe. Not only do the chilled berries help make the smoothie bowl nice and thick, but the cold also makes it tastier. A handful of fresh raspberries can be used as a topping.
- Beet: the raw beet provides sweetness, added nutrition and a lovely pink colour to this antioxidant smoothie bowl.
- Cauliflower: honestly, you can't taste it at all! It's such a wonderful way to sneak in extra veggies and make the berry smoothie bowl ultra-creamy.
- Greek Yogurt: I used coconut-flavoured Greek yogurt for its sweetness, creaminess and added protein. Plus, coconut pairs exceptionally well with beetroot.
- Hemp Seeds: these little seeds are a nutritional powerhouse! They're loaded with protein, healthy fats and fibre.
- Chia Seeds: similar to hemp seeds, chia seeds offer a good amount of protein, healthy fats and fibre. They also add a lovely texture to the berry smoothie bowl.
- Banana: a ripe banana helps to naturally sweeten the berry smoothie bowl and makes it extra creamy.
How to make it
This easy smoothie bowl recipe could not be easier to make.
- Place all ingredients into a high-speed blender and blend until smooth.
- Pour the berry smoothie mixture into a bowl and top with fresh raspberries and a sprinkle of hemp and chia seeds.
You can find the complete ingredient list and detailed instructions in the recipe card below.
- Wear gloves when washing, peeling and chopping the beet to avoid staining your hands
- Chop the beet into small pieces before adding it to the blender. This will help it blend more easily.
- I recommend using frozen raspberries for this recipe as they help make the berry smoothie bowl thick and icy cold. However, if you can't find them, fresh raspberries can be used. Simply freeze them for a couple of hours before adding them to the blender.
- For a thicker (and colder) berry smoothie bowl, use a frozen banana.
- Serve cold and enjoy immediately!
- Consider portioning out this breakfast smoothie bowl or sharing it with a friend if you have type 2 diabetes and managing blood sugars.
Nutrition information per serving
One serving of this beet berry smoothie bowl is:
- High in protein - providing 27 grams per serving
- An excellent source of fibre (76% DV)
- An excellent source of vitamin C (112% DV)
- Low in sodium
- An excellent source of calcium (36% DV)
- An excellent source of iron (28% DV)
*Percent Daily Values are based on a 2000 calorie diet
Variations and storage
- This berry smoothie bowl can easily be made vegan by using a plant-based yogurt.
- Though it's best enjoyed immediately, you can keep it in the fridge for up to 24 hours. Note that the berry smoothie bowl will thicken slightly as it chills in the fridge.
- If you don't have raspberries on hand, feel free to use any other berry you like. Strawberries, blueberries or blackberries would all be delicious in this recipe.
- This berry smoothie bowl is perfect as a breakfast protein smoothie bowl.
If you're interested in experimenting with raw beets, I can confidently say this is the best beet smoothie recipe - our family loves it and I hope yours will, too!
What are your favourite smoothie bowl toppings? Let me know in the comments below.
I'd love to hear from you if you try this berry smoothie recipe! Leave a comment, rate it, or share a photo and hashtag #desiliciousrd on Instagram. I can't wait to see your photos.
Beet Berry Smoothie Bowl
- 1 cup raspberries frozen
- ½ beetroot small, washed, peeled and cut into small cubes
- ¾ cup coconut Greek yogurt you can use plain Greek yogurt, if you prefer
- 1 cup cauliflower washed, leaves removed, florets only
- 1 banana small, ripe
- 1 tbsp hemp seeds plus any extra for topping
- 1 tbsp chia seeds plus any extra for topping
- Place all ingredients into a high-speed blender and blend until smooth
- Pour the berry smoothie mixture into a bowl and top with fresh raspberries (optional) and a sprinkle of hemp and chia seeds. Feel free to add your favourite toppings
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.