This green smoothie with wheatgrass includes everything you need to stay energized throughout the day. With healthy ingredients like banana and pineapple, spinach, plant-based milk and wheatgrass powder, this quick smoothie recipe is a great way to get nourishing greens in for breakfast.

Perspective image of two glasses and a bowl of a green shake topped with grapes.

As a registered dietitian and certified diabetes educator, I think nutritious smoothie recipes like this one are a great way to ensure you’re getting important nutrients in your diet. We love this green breakfast smoothie recipe because it’s a great way to get our vegetables and fruit in one sitting. And if you’re looking for other salubrious sips, give my homemade green juice or green smoothie with peach recipes a try. Both are quick and easy, with the added benefits of a boost of vitamins, minerals and antioxidants.

Antioxidants are like army troops that protect our bodies from harmful free radicals. Which I like to think of as evil robots that cause cellular damage and help contribute to the development of chronic diseases like heart disease, type 2 diabetes and even cancer. Free radicals are molecules created by things like pollution, toxins and sunlight. They can damage cells in the body over time, contributing to aging and disease. To fight these free radicals, we need to eat foods high in antioxidants.

Let’s talk about something new I’ve been experimenting with – wheatgrass.

What is wheatgrass and what are its benefits

Wheatgrass is a type of grass that is commonly used in juicing recipes. It is a nutrient-rich food that is high in:

  • chlorophyll
  • iron
  • calcium
  • magnesium
  • vitamins A, C, and E.
  • dietary fibre
  • and amino acids (building blocks of protein)

Studies have shown that wheatgrass can be beneficial for our health, especially during periods of stress. For example, one randomized controlled trial, in South Asian women, showed that consuming wheatgrass as a supplement helped to lower cholesterol and triglyceride levels.

And it isn’t only heart health parameters that might benefit from wheatgrass. Some research has shown that the high amounts of antioxidants in wheatgrass might help with cancer prevention and perhaps treatment of the disease.

Overhead angled image of glasses of a green shake topped with grapes and mango chunks.

How confident are we about these health claims?

Because research on wheatgrass is limited, it is challenging to discern whether certain health claims are accurate. What’s more, some of the studies that have been done on wheatgrass have used animal models or in vitro (test tube) research, which doesn’t always translate to real-world situations.

From my personal experience, I have found wheatgrass beneficial; it’s helped increase my energy levels, I have fewer breakouts, and less pain in my joints (something I have battled on and off since childhood). However, I’ve also changed my eating considerably over the last few years – striving towards a whole foods, plant-based (WFPB) diet. These days I typically incorporate wheatgrass into my meal plan to support my exercise regimen.

I am a firm advocate of a whole foods diet and believe that, in order to reap the most benefits from wheatgrass (or any supplement), it’s best consumed as part of a varied and balanced diet. While wheatgrass isn’t meant to replace eating fresh vegetables and fruits, it can be quick nutrition. So, if you’re curious about trying wheatgrass, I recommend heading to your local juice/smoothie bar or buying it in powder form. Just be sure to check with your doctor before adding it to your diet if you’re taking any medications, especially blood thinners. You want to get your doctor’s green light.

Ingredients

Food ingredients like spinach, banana, pineapple chunks arranged on a wooden tray.

It’s no surprise that a 5-minute green smoothie recipe calls for ingredients that are mostly green! Here is what you’ll need:

  • Plant based milk: Soy milk is a great way to get some protein into a wheatgrass smoothie.
  • Spinach: Fresh spinach adds an extra boost of nutrients and antioxidants.
  • Wheatgrass: Start with half a scoop of wheatgrass powder and make your way up to the recommended dose on your particular product.
  • Banana: A ripe banana adds creaminess and sweet flavour to the smoothie, as well as some nutritious carbs.
  • Pineapple: Frozen pineapple adds some sweetness and a refreshing tropical flavour that I cannot resist. It’s perfect in this recipe.
  • Ice: a couple of ice cubes are all you need to help liquefy the components of your smoothie without watering it down too much.
  • Toppings: these are optional; however, sliced mangoes, frozen grapes and coconut are my absolute favourites!

How to make it

  1. For a creamy smoothie, add the soy milk, spinach, banana, pineapple, ice and wheatgrass to a high-speed blender and blend for at least one minute.
  2. Pour into a tall glass or serve it smoothie bowl style and add your favourite toppings. I use mango chunks, coconut flakes and frozen grapes.

Nutrition highlights

A serving of this green smoothie with wheatgrass meets your daily recommended needs for vitamin C and vitamin A. With a stellar nutrition profile, it is:

  • An excellent source of vitamin C (128%)
  • An exceptional source of vitamin A (116%)
  • A high source of calcium (41% DV)
  • A high source of iron (22% DV)
  • A high source of potassium (41% DV)
  • A high source of dietary fibre (40% DV)

*Nutrient claims based on a 2000-calorie diet.

Tips and substitutions

  • This smoothie is so versatile and easy to change up each morning. For example, consider adding apples, kiwis, pears, kale, celery or ginger. Or get really creative and add in some peanut butter, hemp seeds or flax meal!
  • Just make sure you blend your smoothie well to ensure that there are no chunks of unblended fruit.
  • Feel free to play around with the toppings as you see fit. Strawberries, blueberries or raspberries all make great additions to your wheatgrass smoothie.
  • If you’re looking for a little extra sweetness, try adding some agave nectar or maple syrup.
  • Stir in a tablespoon and a half of chia seeds for an additional 7.5 grams of protein (20.5 grams in total)

Storage

For the tastiest experience, drink this breakfast smoothie immediately after blending. If you have any leftovers, place them in a mason jar and keep them refrigerated for up to a few hours.

Does wheatgrass taste bitter?

Some people, including myself, find wheatgrass to have a bitter taste, although this may differ depending on the flavour and brand. If you’re not sure about giving it a try for the first time, I would recommend starting with a small amount and working your way up from there. This will help you build your tolerance and determine if wheatgrass is a good fit for you.

In this green smoothie recipe, you don’t taste the wheatgrass because the sweet fruits, like banana and pineapple, completely mask the flavour.

Does wheatgrass have gluten?

Wheatgrass is a type of grass that does not naturally contain gluten. Just keep in mind that most store-bought supplements are not tested for gluten, so you’ll want to look for brands that are labelled as gluten-free. That’s because some wheatgrass may be contaminated with wheat (gluten) during processing.

Is it safe to eat wheatgrass?

Although wheatgrass is usually safe, if you’re allergic to wheat or grass, have celiac disease or have gluten intolerance, speak with your doctor before using it. And avoid consuming wheatgrass while pregnant or nursing.

Perspective image of two glasses of a green shake topped with grapes.

Where to buy wheatgrass

Wheatgrass is available at some grocery stores and widely accessible online, either in powder or juice form. You can also find wheatgrass supplements at some pharmacies and health food stores.

Whether you’re a seasoned wheatgrass enthusiast or just getting started, I hope this post has given you some insight into the potential benefits of this nutrient-rich plant.

What are your favourite wheatgrass recipes?

If you try this wheatgrass smoothie recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! I can’t wait to see your photos. 

Desi~liciously Yours, Shahzadi
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Perspective image of two glasses of a green shake topped with grapes.
5 stars (2 reviews)

Get the Recipe:

5-Minute Green Smoothie with Wheatgrass

Prep Time: 5 mins
Total Time: 5 mins
Yield: 1 glass
This green smoothie with wheatgrass includes everything you need to stay energized throughout the day. With healthy ingredients like banana and pineapple, spinach, plant-based milk and wheatgrass powder, this quick smoothie recipe is a great way to get nourishing greens in for breakfast.

Ingredients
 

  • 1 cup soy milk, unsweetened
  • 2 cups baby spinach, Benefits of raw spinach
  • 1 banana, large, ripe
  • 1 cup pineapple, frozen
  • 1 cup ice cubes
  • ½ tbsp wheatgrass, powder

Equipment

  • blender

Instructions
 

  • Add soy milk, spinach, banana, pineapple, ice and wheatgrass in a high-speed blender and blend for one minute or until creamy.
  • Pour into a glass or bowl and add your favourite toppings. I use mango, coconut and frozen grapes.

Notes

  • This smoothie is so versatile and easy to change up each morning. For example, consider adding apples, kiwis, pears, kale, celery or ginger. Or get really creative and add in some peanut butter, hemp seeds or flax meal!
  • Just make sure you blend your smoothie well to ensure that there are no chunks of unblended fruit.
  • Feel free to play around with the toppings as you see fit. Strawberries, blueberries or raspberries all make great additions to your wheatgrass smoothie.
  • If you’re looking for a little extra sweetness, try adding some agave nectar or maple syrup.
  • Stir in a tablespoon and a half of chia seeds for an additional 7.5 grams of protein (20.5 grams in total).

Nutrition Information:

Calories: 306kcal (15%)Carbohydrates: 58g (19%)Protein: 13g (26%)Fat: 5g (8%)Saturated Fat: 1g (5%)Polyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gSodium: 152mg (6%)Potassium: 1437mg (41%)Fiber: 10g (40%)Sugar: 32g (36%)Vitamin A: 5797IU (116%)Vitamin C: 106mg (128%)Calcium: 414mg (41%)Iron: 4mg (22%)

Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: Western
Course: Drinks, Snack
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.

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