Triple Berry Nut Butter

The Triple Berry Nut Butter Smoothie is a nutrient-dense powerhouse that perfectly balances the sweet-tart flavors of mixed berries with the rich creaminess of nut butter and the depth of cacao.
This satisfying blend combines three different berries for maximum antioxidant potential, while nut butter provides healthy fats and protein for sustained energy and satiety.
Designed to deliver both exceptional taste and complete nutrition, this smoothie works as a meal replacement, post-workout recovery drink, or anytime you need substantial nourishment in a delicious package.
Whether you're fueling an active lifestyle, supporting your wellness goals, or simply looking for a protein-rich treat that satisfies chocolate cravings, the Triple Berry Nut Butter Smoothie offers a perfect solution that's as nutritious as it is indulgent.


- Rich in diverse antioxidants from three different berries for maximum cellular protection
- Packed with plant-based protein and healthy fats from nut butter for muscle recovery and satiety
- Contains heart-healthy monounsaturated fats and vitamin E
- Provides sustained energy with balanced macronutrients
- Delivers mood-enhancing compounds from cacao and nutrient-dense superfoods


1/2 cup strawberries (fresh or frozen)
1/2 cup blueberries (fresh or frozen)
1/2 cup blackberries (fresh or frozen)
2 tablespoons mixed nut butter (almond, cashew, or hazelnut)
1 tablespoon raw cacao powder
1 frozen banana
1 cup unsweetened almond milk
1 tablespoon honey or maple syrup (optional)
1 scoop vanilla protein powder (optional)
1 tablespoon chia seeds
1/4 teaspoon cinnamon
Pinch of sea salt
Ice cubes (if using fresh berries)


Strawberries: High in vitamin C for immune support and collagen production. Contains ellagic acid and anthocyanins that may help reduce inflammation and support heart health.
Blueberries: Rich in anthocyanins that support brain health and memory. Contain pterostilbene which may help lower cholesterol and reduce inflammation.
Blackberries: Packed with vitamin K for bone health and blood clotting. Provide fiber for digestive health and blood sugar regulation.
Mixed Nut Butter: Delivers healthy monounsaturated fats for heart health and vitamin E for skin. Provides plant-based protein for muscle repair and includes magnesium for muscle function.
Cacao Powder: Contains flavanols that support heart health and circulation. Rich in magnesium and iron, with natural mood-enhancing compounds.
Banana: Offers potassium for muscle recovery and heart health. Adds natural sweetness and creamy texture while providing vitamin B6 for energy metabolism.
Almond Milk: Low in calories and provides vitamin E. Creates a creamy base while being dairy-free and vegan-friendly.
Honey/Maple Syrup: Provides natural sweetness with trace minerals and antioxidants. Less processed than refined sugar with a lower glycemic impact.
Protein Powder: Adds additional protein for muscle recovery and satiety. Helps make the smoothie a complete meal replacement if desired.
Chia Seeds: Rich in omega-3 fatty acids for brain and heart health. Provide fiber and protein with a gentle thickening effect.
Cinnamon: Helps regulate blood sugar and adds warmth to the flavor profile. Contains antioxidants and anti-inflammatory compounds.
Sea Salt: Enhances flavor and provides trace minerals. Helps balance sweetness and supports electrolyte balance.


Calories: Approximately 450 (with protein powder)
Protein: 20g
Carbohydrates: 50g
Fiber: 13g
Fat: 18g (primarily healthy monounsaturated fats)
Key vitamins and minerals: Vitamins C, E, K, B6, potassium, magnesium, iron
Antioxidants: Anthocyanins, ellagic acid, quercetin, flavanols, resveratrol


- High-powered blender
- Measuring cups and spoons
- Knife for banana (if not pre-sliced before freezing)
- Spatula
- Serving glass


1. If using a frozen banana, make sure it's peeled and sliced before freezing for easier blending.
2. Add almond milk to the blender first to help the blending process.
3. Add nut butter, cacao powder, honey/maple syrup (if using), protein powder (if using), chia seeds, cinnamon, and salt.
4. Add the three types of berries and banana.
5. If using fresh berries, add a handful of ice cubes for a colder, thicker texture.
6. Blend on low speed first to break down ingredients.
7. Increase to high speed and blend until smooth and creamy (about 45-60 seconds).
8. Pause to scrape down the sides of the blender if necessary.
9. If too thick, add a splash more almond milk; if too thin, add more frozen berries or ice.
10. Taste and adjust sweetness if needed.

Total preparation time: 5-7 minutes


- Serve in a clear glass to showcase the deep purple color
- Top with a few fresh berries, a sprinkle of cacao nibs, or a small drizzle of nut butter
- For a smoothie bowl version, use less liquid and pour into a bowl, topping with granola, sliced banana, and a variety of berries
- Pair with a small handful of nuts or seeds for additional protein and healthy fats if serving as a meal


- Best consumed immediately after preparation for optimal nutrition and texture
- Can be stored in an airtight container in the refrigerator for up to 8 hours
- If storing, the smoothie will thicken due to the chia seeds; stir well or briefly reblend with a splash of almond milk before consuming
- Can be frozen in popsicle molds for a healthy frozen treat


Nut-free version: Substitute nut butter with sunflower seed butter or tahini
Higher protein: Add an additional scoop of protein powder or 1/4 cup Greek yogurt
Lower sugar option: Omit the honey/maple syrup and use a less ripe banana
Keto-friendly version: Use half the amount of berries, add 1/4 avocado, and 1 tablespoon MCT oil
Added greens: Add a handful of spinach (the dark color of berries and cacao will mask it)
Superfood boost: Add 1 teaspoon of maca powder, acai powder, or spirulina


- Ideal as a hearty breakfast that will keep you full for hours
- Perfect post-workout recovery drink with its balanced protein and carbohydrates
- Great as a meal replacement when you're too busy for a sit-down meal
- Excellent afternoon pick-me-up when energy levels dip


Antioxidant protection: The combination of three different berries provides a wide spectrum of antioxidants that help neutralize free radicals, potentially reducing oxidative stress and inflammation throughout the body.
Sustained energy: The balance of complex carbohydrates, protein, and healthy fats creates a steady release of energy without blood sugar spikes, helping maintain consistent energy levels and focus.
Muscle recovery: Protein from nut butter and optional protein powder provides essential amino acids for muscle repair, while potassium from banana helps reduce muscle cramping after exercise.
Cognitive support: Flavonoids in berries, especially blueberries, have been linked to improved cognitive function and memory, while omega-3 fatty acids from chia seeds support brain health.
Heart health: The monounsaturated fats in nut butter and flavanols in cacao may help improve cholesterol levels and blood pressure, potentially reducing risk factors for heart disease.
Digestive health: With approximately 13g of fiber from berries, banana, and chia seeds, this smoothie supports healthy digestion, promotes beneficial gut bacteria, and helps maintain regular elimination.


- Those with nut allergies should use the nut-free customization option
- Individuals with diabetes should monitor carbohydrate content and consider reducing fruit quantities or sweeteners
- Those on blood-thinning medications should be mindful of the vitamin K content in blackberries
- If using protein powder, check for any allergens or additives that may cause sensitivities


- For the best value, buy frozen organic berries in bulk during off-season
- Make your own mixed nut butter by blending equal parts of your favorite nuts for a unique flavor profile
- Freeze overripe bananas (peeled and sliced) in ziplock bags for ready-to-use smoothie ingredients
- A high-powered blender will create the smoothest texture, especially when using chia seeds and frozen ingredients
- Rotate your berries seasonally based on what's fresh and available for maximum nutrition


Spring Version: Use fresh spring strawberries when they're at peak season and add a handful of fresh spinach for additional springtime nutrition. Include 1/4 teaspoon of freshly grated ginger for a revitalizing effect after winter.

Summer Version: Use all fresh berries when they're in abundance and add 1/4 cup of cherries for additional seasonal antioxidants. Keep this version lighter with extra ice for a more refreshing, cooling effect in hot weather.

Fall Version: Add 1/4 teaspoon of pumpkin pie spice to the cinnamon for autumn warmth. Include 1 tablespoon of pumpkin puree and use cashew butter for a creamier, seasonal variation.

Winter Version: Add 1 tablespoon of walnuts for omega-3s and warming properties. Use frozen berries but slightly warm the almond milk before blending for a less chilling effect. Add 1/4 teaspoon nutmeg for additional warming spice.


Athlete's Recovery: Double the protein powder, add 1 tablespoon of tart cherry concentrate for anti-inflammatory benefits, and include an electrolyte packet or 1/4 teaspoon of pink Himalayan salt to replenish minerals lost through sweat.

Brain Boost: Increase blueberries to 1 cup, add 1 tablespoon of MCT oil for quick brain fuel, and include 1 tablespoon of ground flaxseed for additional omega-3 fatty acids that support cognitive function.

Heart Health: Use almond butter specifically (rich in monounsaturated fats), add 1 tablespoon of ground flaxseed, increase cacao to 2 tablespoons for flavanols, and add 1/4 teaspoon of cardamom which may help lower blood pressure.

Immune Support: Add 1/2 teaspoon of turmeric with a pinch of black pepper, increase vitamin C with an additional 1/4 cup of strawberries, and include 1 teaspoon of manuka honey for its antimicrobial properties.

Stress Management: Add 1/2 teaspoon of ashwagandha powder, increase cacao to 2 tablespoons (for its mood-enhancing compounds), and substitute half the banana with 1/4 cup of tart cherries, which contain natural melatonin.


Q: Which berries work best for this smoothie?
A: Strawberries, blueberries, and blackberries create an excellent balance of flavors and nutrients, but you can adjust based on availability and preference. Raspberries can substitute for any of the berries, though they have more seeds. Wild blueberries (typically found frozen) have higher antioxidant levels than cultivated varieties. For the best flavor, use at least one sweeter berry (like strawberries) to balance the more tart varieties.

Q: What's the best nut butter to use?
A: Each nut butter offers slightly different benefits: almond butter provides the most vitamin E and a neutral flavor that works well with berries; cashew butter creates the creamiest texture and mildest flavor; peanut butter has the highest protein content but a stronger flavor; and hazelnut butter pairs exceptionally well with cacao for a Nutella-like flavor. For the most nutrient diversity, consider using a mixed nut butter that combines several varieties.

Q: Can I make this smoothie ahead of time?
A: Yes, you can prepare most elements ahead of time to streamline your morning routine. Try these approaches: 1) Portion all the solid/frozen ingredients into individual freezer bags for grab-and-blend convenience, 2) Blend the complete smoothie the night before and store in an airtight container in the refrigerator (note that it will thicken overnight due to the chia seeds, so you may need to add a splash of liquid and stir vigorously before consuming), or 3) Freeze the fully prepared smoothie in ice cube trays, then blend a portion of cubes with a small amount of liquid for a fresh-tasting smoothie without daily prep.

Q: How can I make this smoothie more filling?
A: To increase the satiety factor, try these modifications: add an additional tablespoon of nut butter for more healthy fats and protein; increase the protein powder to 1.5 or 2 scoops; add 1/4 of an avocado for creamy texture and healthy fats; include 2 tablespoons of rolled oats (or cooked and cooled quinoa) for additional complex carbohydrates and fiber; or add 2 tablespoons of Greek yogurt for additional protein. Any of these adjustments will make the smoothie more substantial and satisfying as a meal replacement.

Q: Why is my smoothie gritty instead of smooth?
A: A gritty texture usually comes from one of several factors: chia seeds need more time or liquid to fully hydrate (try soaking them in the almond milk for 10 minutes before adding other ingredients); your blender may not be powerful enough to completely break down the berry seeds (strain through a fine mesh sieve after blending if this bothers you); or the nut butter might be chunky rather than smooth. For the silkiest texture, use a high-powered blender, smooth nut butter, and blend for at least 60 seconds to ensure all ingredients are fully incorporated.