Key Points
- Superfood Boost — Beetroot, berries, greens, and healthy fats combine to deliver antioxidants, iron, omega-3s, and natural nitrates.
- Right Blend Order — Blend liquids and greens first, then roots, then fats, then frozen ingredients last for a smoother texture and better nutrient mixing.
- Lemon Improves Iron Absorption — Fresh lemon juice’s vitamin C helps your body absorb the plant-based iron in spinach more effectively.
- Best Time to Drink — Drink before a workout for stamina, in the morning for steady energy, or at night for better sleep.
- Quick and Customizable — Ready in under 5 minutes. Add protein powder or swap the liquid base to match your fitness goals.
What Ingredients Do You Need?
Makes 1 smoothie (about 450 ml).
- ½ medium raw beet (beetroot), peeled and chopped: source of dietary nitrates, which the body converts to nitric oxide, and betalains (the red pigment).
- ½ cup frozen blueberries: rich in anthocyanins, a polyphenol linked to antioxidant activity.
- ¼ cup frozen raspberries: fiber and ellagic acid.
- 2 tbsp tart cherry juice (or 5–6 frozen tart cherries): anthocyanins and naturally occurring melatonin.
- 1 small handful fresh spinach: iron, folate, magnesium and vitamin K, with almost no taste.
- ¼ small avocado: monounsaturated fat for a creamy texture and better absorption of fat-soluble vitamins.
- ½ inch fresh ginger: gingerol, which adds warmth and offsets earthiness.
- 1 tbsp chia seeds and 1 tsp ground flaxseed: plant-based omega-3 (ALA), soluble fiber and lignans.
- 1 cup unsweetened almond milk: light dairy-free liquid base.
- ½ tsp fresh lemon juice: vitamin C, which improves non-heme (plant) iron absorption from spinach.
How Do You Make a Berry and Beetroot Smoothie?
- Liquids and Greens Base: Pour the 1 cup of Unsweetened Almond Milk and 2 tbsp of Tart Cherry juice (if using juice) into the bottom of your blender. Add the handful of Fresh Spinach. Blend these together on high for 20–30 seconds until the liquid is bright green and completely smooth with no visible flecks of leaves.
- Break Down the Hard Ingredients: Add the ½ medium chopped Raw Beetroot, ½ inch piece of Fresh Ginger, and ½ tsp of Fresh Lemon Juice. Blend again on high speed until the beetroot and ginger are entirely liquefied. Tip: Sourcing liquids and hard solids first protects your blender blade and ensures a smoother drink.
- Add the Creaminess and Fiber Boosters: Drop in the ¼ small Avocado, 1 tbsp of Chia Seeds, and 1 tsp of Ground Flaxseed. Blend on medium speed for 15 seconds to incorporate the healthy fats and soluble fibers smoothly into the liquid base.
- Chill with Frozen Berries: Finally, add the ½ cup of Frozen Blueberries, ¼ cup of Frozen Raspberries, and 5–6 frozen Tart Cherries (if you didn’t use juice). Blend on high until the mixture is thick, frosty, and a vibrant deep purple-pink color. Serve immediately!
Why this blending order matters for health: Leafy greens and root vegetables can be harder for your body to break down because of their natural plant fibers. Blending them with liquid first helps release more of their nutrients, making the iron from spinach and the natural nitrates from beetroot easier to absorb. Adding lemon juice at the same time provides vitamin C, which helps your body absorb the iron from spinach more effectively.
Should Beets Be Raw or Cooked in Smoothies?
Both will work. Fresh beets will have more of that earthy, vegetable taste and require an especially powerful blender. Steamed or roasted beets will taste sweeter, and it doesn’t matter which type of blender you’ll use for them. Steaming may lower the levels of some temperature-sensitive vitamins, but using a gentle steam is a good way to make up for it. Canned and vacuum-packed beets will save your time.
What Are the Best Variations?
The easiest recipe is beetroot and banana smoothie. Swap out blueberries for 1 ripe frozen banana. Bananas add more potassium and natural sweetness and give the smoothie a thick shake like consistency.
Swap the berries for 1 chopped raw carrot. Carrots can be a bit tough so you need to blend them first. Carrots also contain beta-carotene which is fat soluble so the avocado and seeds will help our bodies absorb it.
Why add banana to your beetroot smoothie?
- Natural Creaminess: Bananas eliminate the need for extra sweeteners, providing a silky, milkshake-like consistency.
- Potassium Boost: Great for electrolyte balance, especially if you are using this as a post-workout recovery drink.
- Energy Density: The combination of complex carbs from the banana and nitrates from the beetroot provides sustained energy without a sugar crash.
How Do You Make Beet Smoothies Taste Good?
The earthy taste comes from a compound known as geosmin. Adding only half of a medium beet per serve will help keep this to a minimum.
A squeeze of lemon and some ginger will help to balance the taste. Pairing with a sweet bold fruit like berries, banana, pineapple or orange will also help mask the earthy taste. You can also add some frozen fruit to help make the drink taste less earthy. If you are still not a fan of the taste then try using cooked (steamed or roasted) beet instead of raw.
Nutrition Values
| Nutrient | Amount |
|---|---|
| Serving Size | 1 Smoothie (≈ 450 ml) |
| Calories | 190 kcal |
| Total Fat | 10 g |
| Saturated Fat | 1 g |
| Carbohydrates | 22 g |
| Dietary Fiber | 11 g |
| Total Sugars | 10 g |
| Protein | 6 g |
| Sodium | 170 mg |
| Potassium | 600 mg |
| Calcium | 320 mg |
| Iron | 2.5 mg |
| Magnesium | 100 mg |
| Vitamin C | 22 mg |
| Vitamin K | 110 mcg |
| Folate | 65 mcg |
| Omega-3 Fatty Acids | 3 g |
What Are the Benefits of a Beet and Berry Smoothie?
Beets support healthy blood pressure and better stamina. Beets are among the richest food sources of dietary nitrates, and some studies link beetroot intake to modest reductions in blood pressure and improved exercise performance.
Berries help fight oxidative stress and inflammation. Blueberries, raspberries and tart cherries supply anthocyanins and other polyphenols, plant compounds that researchers have studied for their role in oxidative stress and inflammation.
Fiber keeps digestion smooth and keeps you full longer. Chia, flax, berries and avocado provide fiber, which supports digestion and fullness. This recipe delivers roughly 10 g or more per serving.
Healthy fats help your body absorb key vitamins. Avocado and seeds contribute healthy fats, which help the body absorb the fat-soluble vitamins A, D, E and K.
Lemon juice helps your body absorb iron from spinach. Lemon juice is paired with spinach on purpose: the vitamin C improves uptake of the plant-based iron in the greens.
Results vary by person. A smoothie supports a healthy diet but does not treat any medical condition.
Common Mistakes to Avoid
- Using too much beetroot – Can make the smoothie taste overly earthy.
- Adding extra sugar – Berries and beetroot already provide natural sweetness.
- Skipping healthy fats – Avocado, chia, or flaxseeds help absorb important vitamins.
- Not using frozen berries – Results in a thinner, less creamy smoothie.
- Blending all ingredients at once – May leave leafy chunks and a rough texture.
- Using too many high-calorie add-ins – Can significantly increase calories.
- Storing the smoothie too long – Fresh smoothies taste best and retain more nutrients when consumed immediately.
When is the Best Time to Drink a Beetroot Smoothie?
Not all mornings are the same, and your body’s nutritional needs can shift depending on your goals. Use this guide to choose the right base for your morning smoothie:
| Goal | Best Smoothie Choice & Benefits |
|---|---|
| Pre-Workout Performance | Original Berry-Beetroot Smoothie – The nitrates in beetroot help improve blood flow, while berries provide antioxidants that support stamina and exercise performance. |
| Morning Energy Boost | Beetroot & Banana Smoothie – Banana adds natural carbohydrates that provide quick energy and help keep you active throughout the morning. |
| Immune & Skin Health | Carrot & Beetroot Smoothie – Packed with beta-carotene (Vitamin A), this version supports healthy skin, stronger immunity, and a natural glow. |
| Recovery & Sleep Support | Original Smoothie + Tart Cherry Juice – Tart cherry may help reduce post-workout muscle soreness and contains natural compounds that support better sleep quality. |
Which Version Should You Choose?
- Need long-lasting energy for work or study? Choose the Banana version. It keeps you full for longer and provides steady energy throughout the morning.
- Going to the gym or exercising? Choose the Original Berry version. Berries provide natural energy without causing a quick spike in blood sugar.
- Want overall health benefits? Alternate between the Carrot and Berry versions. This helps you get a wider range of vitamins, antioxidants, and plant nutrients to support your health.
Summary
A berry and beetroot smoothie is a quick way to add dietary nitrates, anthocyanins, fiber and healthy fats to your day. Blend liquids and greens first, then beet, then fats, then frozen fruit for the smoothest result. Start with half a beet, adjust sweetness with fruit rather than sugar, and consult a healthcare professional if you have kidney stones or take blood pressure medication.
The information provided is for educational purposes only and does not constitute medical advice. Consult with a healthcare professional before making significant dietary changes.
Frequently Asked Questions
- Why drink a beet smoothie breakfast for morning energy?Drinking a beet smoothie breakfast gives you a massive morning energy boost by opening up your blood vessels. Beets are loaded with natural nitrates that turn into nitric oxide, which speeds up oxygen and blood flow to your brain and muscles.
- How do you make a delicious beet and berry smoothie?To make a delicious beet and berry smoothie, blend one small cooked beet with a cup of frozen mixed berries, half a banana, and a cup of almond milk. The natural citric acid from the berries instantly cuts through the heavy earthiness of the beets. This combination turns a muddy-tasting root vegetable into a perfectly sweet, creamy, and refreshing morning breakfast drink.
- Is using beet juice for morning energy better than coffee?Using beet juice for morning energy is an excellent, caffeine-free alternative to coffee.
- How do to hide the beet taste in a smoothie?To hide the beet taste in a smoothie, blend in tangy citrus juice and frozen berries to instantly neutralize the earthy flavor compound called geosmin.
- Is it better to use raw beets vs cooked beets in a smoothie?It is better to use cooked, frozen beets rather than raw beets for a morning smoothie.
- Can you use a beetroot smoothie for weight loss?Yes, a beetroot smoothie is excellent for weight loss because it is low in calories but highly rich in dietary fiber. The soluble fiber slows down digestion and stabilizes blood sugar levels, preventing sudden hunger spikes and keeping you full for hours.
Author: Nikhil Kumar is the founder of Fitnova360 and a passionate nutrition and fitness writer. He simplifies complex health topics into practical, evidence-based advice. Through his content on nutrition, exercise, weight management, and wellness, he helps readers build healthier habits and make informed decisions for long-term wellbeing.
Berry and beetroot smoothie for energy in the morning
Can you put beets in a smoothie? Yes. Learn how to make a tasty beet and berry smoothie, raw vs cooked tips, benefits, and variations.
Type: Beverage
Cuisine: Healthy Smoothie
Keywords: berry and beetroot smoothie, how to make a berry beetroot smoothie, best time to drink beetroot smoothie, beetroot smoothie benefits pre workout, healthy breakfast smoothie recipes
Recipe Yield: 1 serving
Calories: 220 calories
Preparation Time: PT5M
Cooking Time: PT0M
Total Time: PT5M
Recipe Ingredients:
- ½ medium raw beetroot, peeled and chopped
- ½ cup frozen blueberries
- 2 tbsp tart cherry juice (or 5–6 frozen tart cherries)
- 1 small handful fresh spinach
- ¼ small avocado
- ½ inch fresh ginger
- 1 tbsp chia seeds
- 1 cup unsweetened almond milk
- ½ tsp fresh lemon juice
- 1 tsp ground flaxseed
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