Mediterranean Diet Smoothies – Recipe and Benefits

Mediterranean Diet Smoothies – Recipe and Benefits

Why I love making Mediterranean diet smoothies because of how easy it is to make and less time-consuming especially if you need to run early in the morning. 

The Mediterranean diet is a joyful way of eating as well as a healthful one. It focuses on enjoying a wide variety of healthy foods and taking time to enjoy and savor every meal while sharing them with others. 

Mediterranean countries such as France, Greece, Italy, and Spain are acknowledged with lower rates of chronic diseases due to their unique dieting pattern hence The Mediterranean Diet. 

Those who are on a Mediterranean diet are known to be in excellent health and had a lower risk of chronic diseases. This is because of the choices of food that they took which are fresh fruits, vegetables, whole grains, legumes, nuts, seeds, seafood, and heart-healthy fats.  

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What Are The Potential Benefit of Mediterranean Diet Smoothies?

1. Promotes Heart Health

2. Protects Brain Function

3. Supports Healthy Blood Sugar Levels

4. May Aid in Weight Loss

5. Reduces Inflammation 


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1. Promotes Heart Health

Many studies show the Mediterranean diet may lower the risk of heart disease, hypertension, and stroke. 

This diet also effectively can slow down the progression of plaque buildup in the heart arteries, one of the major risks of heart disease. This is helping to lower the risk of hypertension by lowering diastolic and systolic blood pressure. 

2. Protects Brain Function

According to one of the many types of research the Mediterranean diet can help improve cognitive function, memory, attention, and processing speed in healthy old adults.  

512 people that were participating in a study that adherence to the diet is associated with improved memory and lower factor risks of getting Alzheimer’s Disease. 

3. Supports Healthy Blood Sugar Levels

The Mediterranean Diet primarily focuses on nutrient-dense food like plant food, and you could include poultry, seafood, eggs, and dairy in your diet but still in moderation. 

This diet can help those who suffer from insulin resistance by stabilizing blood sugar levels and improving HbA1c, a marker that measures the amount of blood sugar attached to your red blood cell in two or three months in the body. 

4. May Aid in Weight Loss

The Mediterranean diet is associated with healthy eating that may promote losing weight effectively as it encourages eating a variety of nutrient-rich food and limits taking processed food in addition to added sugars. 

5. Reduces Inflammation 

Chronic inflammation is believed to be the culprit for diseases such as cancer, heart disease, and diabetes. Hence what we took over the years without knowing can cause inflammation in our bodies. 

One study that involved 61 adults who adhered to the Mediterranean diet for 3-5 years revealed having low inflammation markers. 

How to Make Mediterranean Diet Smoothies

I love the fact the Mediterranean Diet is promoting healthy eating that can be easily incorporated into own lifestyle. It is not restricted to calorie counting but rather just to make sure you have a well-balanced macronutrient. 

Here I list what I could formulate to make your version of Mediterranean Diet Smoothies. You can choose, mix, and match the following accordingly to your liking as long as you complete the macronutrient needed for your body which is carbohydrates, protein, and healthy fats. 

Mediterranean Diet Smoothies 1

½ cup to 1 cup of liquid

Optional ½ cup ice cubes

1 Tbsp. to ¼ cup of protein 

1/s tsp to 1 Tbsp. of flavor boost

1 to 2 cups of fruits or vegetables

Optional Sweetener

1 tsp of MCT oil

Liquid (or)

Cold Water

Almond Milk, Oat Milk (Opt for plant base milk rather than dairy milk)

Coconut Water

Flavor Boost  (or)


Lemon Juice

Lime Juice


Turmeric powder

Chia Seed

Protein (or)

Protein powder 

Greek yogurt

Cottage Cheese

Peanut Butter

Fruits and Vegetables (choose two or more according to your preferences)




Dragon Fruit





Japanese Cucumber

Celery stick


1 tsp MCT oil


Sweetener (or)


Maple syrup

½ cup ice

I love these lists! You simply can mix and match everything, and all of them will taste heavenly. To make sure you are getting all the nutrients you like and feeling full for a longer time remember to add on your protein more. 

According to a study, adding MCT oil to your smoothies may help to reduce your waist circumference and weight loss in comparison with taking olive oil! 

Mediterranean Diet Smoothies Recipes :

1.Very Berry Breakfast Smoothies

Mediterranean Diet Smoothies 2

Very Berry Breakfast Smoothies

Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Course Breakfast
Cuisine Mediterranean
Servings 1 people
Calories 249 kcal


  • 1/2 cup greek yogurt
  • 1/4 cup Almond milk or Oat Milk
  • 1/2 cup Fresh or frozen blueberries or strawberries (or both)
  • 6-8 ice cubes
  • 1/4 tbsp chia seed


  • Place the Greek Yogurt, milk, berries, ice cube in a blender and blend until become thick and smooth. Serve immediately.

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2. Mango To Tango Smoothies

Mediterranean Diet Smoothies 3

Mango To Tango Smoothies

Prep Time 6 minutes
Cook Time 4 minutes
Total Time 10 minutes
Course Breakfast
Cuisine Mediterranean
Servings 2 people
Calories 179 kcal


  • 1 banana
  • 1/2 cup frozen strawberries
  • 1/2 cup mango
  • 1/2 cup greek yogurt
  • 1/4 cup almond milk
  • 1/4 tsp turmeric
  • 1/4 tsp ginger
  • 1 tbsp honey
  • 1 tbsp MCT oil
  • 1 tsp chia seed
  • 6-8 ice cubes


  • Place all the ingredient inside a blender and blend until thick and smooth. Serve immediately.

3. Mediterranean Diet Green Smoothies

Mediterranean Diet Smoothies 5

Mediterranean Diet Green Smoothies

Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Course Breakfast
Cuisine Mediterranean
Servings 2 people
Calories 174 kcal


  • 1/2 cup almond or oat milk
  • 2 cup spinach
  • 1 frozen banana
  • 1/4 avacado
  • 1/4 tbsp chia seed
  • 1 tbsp MCT oil
  • 1 green apple


  • Put all the ingredients inside the blender and blend until smoothies become thick and smooth

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4. Refreshing Coconut Water Smoothies

Mediterranean Diet Smoothies 6

Refreshing Coconut Water Smoothies

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Breakfast
Cuisine Mediterranean
Servings 2 people
Calories 156 kcal


  • 1/2 cup frozen berries or strawberries
  • 3 frozen banana
  • 1 cup coconut water
  • 1 tbsp honey
  • 1 tbsp MCT oil
  • 1/4 tsp chia seed


  • Put all the ingredients inside the blender and blend until the smoothies thick and smooth.

5. Oaty Slurpy Smoothies

Mediterranean Diet Smoothies 4

Oaty Slurpy Smoothies

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 8 minutes
Course Breakfast
Cuisine Mediterranean
Servings 2 people
Calories 295 kcal


  • 3 frozen banana
  • 1/2 cup Greek yogurt
  • 1/2 cup oat milk
  • 1/4 cup oats
  • 2 tsp honey


  • Put all the ingredients inside a blender and blend until all become smooth and thick.

FAQs on Mediterranean Diet Smoothies

What Are The Healthiest Things To Put In Smoothies?

A well-balanced nutrient that consists of complex carbohydrates, proteins, and healthy fat should be the wisest choice. Always take your ingredients in moderation, as calories are part of the equation if you want to lose weight. 

I am a bit particular about my protein in addition to my fruits and vegetables of choice. Protein can make you feel fuller longer while fruits and vegetables are good for your gut in promoting a good microbiome that can aid you to lose weight and general health. 

Here I list the healthiest things to put in smoothies.

  • Fruits
  • Vegetables
  • Protein
  • Plant-based fat
  • Liquid
  • Flavor boosters
  • Grains 

1. Fruits

You might overdo it when adding fruits to the smoothies. It is easy to be tempted especially if those fruits are your favorite. Measuring your ingredient can help tremendously. Put no more than 1 cup of fruits of your choosing.

2. Vegetables

Vegetables have been shamed since we are young, remember the song “Yuck, broccoli ice cream”? This mindset has to change, vegetables have a lot of beneficial micronutrients that could help our well-being. 

You might be thinking about the taste but let me reassure you, the best to drink your veggie is to add fruits to it. Taste heavenly!

3. Protein

Always keep an eye out for the labels. Avoid added sugar, or if you have dietary restrictions (dairy or soy). I usually go about ½ to 1 cup of protein of my choosing. 

4. Plant-based fats

Stick to a tablespoon of seeds and nut butter, and a quarter of avocado as plant-based fats are usually high in calories.  

5. Liquid

The best liquid you should choose would be ice-cold water. No brainer! It’s zero calories! But if you want a change of taste opt for unsweetened plant-based milk like almond milk. 

6. Flavor Boosters

If you like to enhance the taste of your smoothies or simply get a micronutrient that is beneficial to your body, try to add ginger, turmeric, matcha green tea powder, cinnamon, or cocoa powder. 

7. Grains

Adding fiber-rich such as oats can provide more body while getting the benefit of whole grains.

Recommended Tools To Make These Mediterranean Diet Smoothies Recipes

High-Powered Blender – A high-powered blender is worth the investment if you like smoothies a lot. This is a great option besides a regular blender.

Stainless Steel Straw – Saving the planet by choosing stainless steel straw plus all that smoothies will taste extra refreshing and cool too!

Fun Glassware – I love feeling extra while sipping my smoothies and worrying away. It’s a great addition to your work desk as it does look pretty and is easy to clean too.

Wouldn’t you agree with me that these Mediterranean Diet Breakfast Smoothies are so easy to make and delicious too! And the best thing is you can share it with your family and friends.

The basic foundation of making the Mediterranean Diet Smoothies are having whole food, with vegetables and fruits, a well-balanced of protein, and healthy fat. Hence, these recipes can help you to take on more vegetables and fruits. 

Let me know which recipes you will try first and your favorite. I am looking forward to hearing from you. Please leave me a comment or share these Mediterranean Diet Smoothies with your family and friends.