5 Minute Frozen Strawberry & Basil Smoothie

Name: 5 Minute Frozen Strawberry & Basil Smoothie
Prep time: 5 min
Total time: 5 min
Yield: 1
Cuisine: North American
Ingredients: 1 cup milk of choice; 3/4 cup plain Greek Yogurt; 1 tbsp chia seeds; 1 tbsp sweetened coconut flakes; 1 cup strawberries, frozen; 1/4 cup basil; ½ cup spinach

by Lindsay Pleskot, RD on Jun 17, 2016 (updated Jan 16, 2024) 2 comments

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This balanced smoothie is like summer in a glass! Plus it is packed with over 20g of protein to keep you full thanks to Greek yogurt which also gives a super creamy texture! Fiber from chia seeds help keep blood sugars stable (while adding a boost of Omega-3s) and Vitamin C rich strawberries improve absorption of all that plant-based iron in spinach! Pretty much a dietitian’s dream in a glass!

5 Minute Frozen Strawberry & Basil Smoothie in two glass cups on a marble counter with basil leaves lying beside them

As an intuitive eating dietitian, I love creating smoothie recipes that will actually leave you satisfied—mind, body, and soul. This smoothie definitely checks all the boxes.

Aside from the fresh flavor, one of my favorite things about this strawberry basil smoothie is how creamy it is! Greek yogurt is magic for this in smoothies! With a thicker texture than other yogurts it makes for a milkshake-like consistency while also providing almost 20g of protein per ¾ cup serving!

Add in Omega-3 rich chia seeds, also high in soluble fiber for that extra filling effect, Vitamin C rich strawberries and a good dose of plant-based iron from the spinach this smoothie is one you will want on regular rotation!

Ingredients for 5 Minute Frozen Strawberry & Basil Smoothie in glass bowls on a marble counter, including milk, Greek Yogurt, chia seeds, coconut flakes, strawberries, basil, and spinach

What You Need For This Frozen Strawberry Smoothie

This recipe is made with ingredients that are easily available at your local grocery store plus it doesn’t require any ice. That’s right! You can make a perfectly cold and creamy smoothie without needing to use any ice.

My favorite way to achieve this is simply by using frozen fruits and vegetables (yep – I love adding vegetables to smoothies like cauliflower like in this delicious cinnamon roll smoothie). Plus you get an extra boost of nutrition, without watering down the flavor of the smoothie!

Here’s everything you need for this one!

Milk: Milk is the creamy base for this tasty smoothie. What I love about this smoothie (and any of my smoothie recipes, really) is that you can use whatever milk you have in your fridge. I’ve made this smoothie with oat milk, almond milk, and regular milk and all versions taste amazing! I usually prefer this recipe using unsweetened milk but if you want you can try with sweetened vanilla variations for a bit of extra sweetness.

Greek yogurt: I used plain Greek yogurt in this smoothie. I usually buy 2-5% milk fat Greek yogurt, depending on what’s available at my grocery store. Yogurt with fat adds that satiety factor that keeps you feeling full longer and makes the smoothie more satisfying (more on that here). Also, the higher the fat content of the yogurt, the thicker it is adding to the creaminess of the smoothie and I also find the higher fat varieties are a bit less bitter.

Chia seeds: These small but mighty seeds are nutritional powerhouses. Packed with fiber and nourishing fats, these also help with the texture of the smoothie. When chia seeds are soaked in liquid, they absorb it, acting as a thickening agent. Just one of the reasons I love them in this smoothie and my all time favorite Chocolate & Banana Chia Seed Smoothie!

Coconut flakes: In my eyes, coconut makes everything better. I may be biased, but I can’t help but think of sitting on a nice beach, sipping something cold while I visit my sister any time I get a hint of it. Talk about satisfying for the soul. For this recipe, I find a tablespoon of sweetened coconut flakes brings out the sweetness of the strawberries and adds that tropical twist I love so much.

Strawberries: Strawberries are the star of the show in this recipe, frozen being my preference. You can grab them straight from the freezer aisle, or if you ever have fresh strawberries about to go bad, throw them in the freezer for future use!

Basil: The fresh basil adds a unique twist to your typical strawberry smoothie. When I first made this smoothie, I had some basil that was just starting to brown on the edges. I added it in and was pleasantly surprised with the result. It adds a refreshing and savory flavor to the smoothie without being overpowering and truly makes it taste like summer in a glass!

Spinach: Spinach is one of my fave greens to add to smoothies because it blends well with other ingredients. It also adds an extra dose of nutrition without compromising the taste of the smoothie.

How to Make A Strawberry Greek Yogurt Smoothie

Ingredients for 5 Minute Frozen Strawberry & Basil Smoothie in a blender, including milk, Greek Yogurt, chia seeds, coconut flakes, strawberries, basil, and spinach

Place all ingredients in a blender.

5 Minute Frozen Strawberry & Basil Smoothie in a glass cup on a marble counter with basil leaves lying beside them

Blend until smooth and enjoy!

So Are Fruit Smoothies Healthy? A Breakdown Of The Nutritional Benefits

As a Registered Dietitian I am often asked if fruit smoothies are healthy. Thanks to diets like Atkins and paleo, fruit is often demonized. These diets limit your fruit intake because they are considered “high sugar” foods.

This has got to be one of the most frustrating myths out there. While fruit does contain sugar, sugar is not inherently “bad”! In fact, sugar provides energy for our cells, and especially when coming from a whole food like strawberries, there’s a lot more to gain than just energy. Fruit is packed with fiber (which actively counteracts the rise of blood sugars, vitamins (like antioxidant Vitamin C in strawberries), and many also provide prebiotics, food for that healthy bacteria that keeps our gut health thriving!

Not to mention, fruit is delicious! And often a great source of memories (I mean who hasn’t put raspberries on their fingers and eaten them, or sat in the sun on a hot day spitting watermelon seeds haha!).

So let’s break down some of the nutritional benefits of enjoying this delicious strawberry Greek yogurt smoothie!

Strawberries: These red juicy berries are packed with delicious nutrition. First off, strawberries are an excellent source of vitamin C, fiber, and magnesium. Vitamin C is an antioxidant that protects our cells from free radical damage. It also provides immune support and aids in the absorption of plant-based iron!

Strawberries are also a great source of fiber, known to support digestive health and help keep blood sugars stable. I remember in dietetics school learning about the power of fiber to stabilize blood sugars and was blown away by how underrated this nutrition phenomenon is! Haha

When our blood sugars remain steady, our energy levels follow suit. There’s no rollercoaster of high energy and sudden crashes. Instead, it’s a smooth and steady flow of energy that allows us to stay focused and alert throughout the day.

Last but definitely not least, fiber provides bulk, lending to a feeling of fullness—no more hanger 30 minutes later with this smoothie!.

Spinach: Spinach is a good source of iron, which is important for transporting oxygen in the blood and preventing anemia. When you pair iron with vitamin C, you improve your absorption of the iron which is why the spinach and strawberry combo is ideal.

This vibrant leafy green is also rich in vitamins A, C, and K, as well as folate, manganese, and magnesium, which aid in bone health, immune function, and your overall well-being. Plus it’s high in fiber, so like strawberries, spinach helps with your digestive health and keeps those blood sugars level throughout the day.

Greek yogurt: I typically like to use Greek yogurt in my smoothies because of its amazing protein profile. Depending on the brand, Greek yogurt has around 15-18 grams of protein per ¾ cup serving. I also usually buy Greek yogurt with 2 to 5% milk fat for that extra satiety factor.

I know diet culture may have us believe that fats are bad but dietary fats do a lot. They carry flavor molecules, add that desired mouth-feel to a dish, and slow down digestion to keep us full and satisfied longer.

Recipe, Kitchen, & Time Saving Hacks

I’m always looking for kitchen hacks that make me more efficient – whether those are time saving tips, ways to reduce food waste, or meal prep hacks. With smoothies, there are a few ways that you can

Meal prep your smoothies: I know what you’re thinking… Can you really meal prep smoothies? And the answer is yes! I’ve been doing this for years. I will usually double or triple a recipe and store them in the fridge in mason jars and seal them with these lids in the fridge to enjoy throughout the week. If you want to learn more about meal prepping smoothies, check out this blog where I share my best practices and fave smoothie recipes to prep.

Freeze fresh fruits and veggies for future smoothie use: I always try to minimize my food waste as much as possible but life can get busy and all of a sudden those fresh strawberries you bought are starting to turn. Do not throw them out. Toss them in a resealable bag (I love these) and use them in smoothies.

You can freeze almost anything – spinach that’s starting to wilt, herbs (like the basil in this recipe) that are starting to brown, even watermelon that’s starting to get mushy (use it in this watermelon smoothie – trust me you wont’ regret it!).

If you make this Strawberry and Basil Smoothie it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo

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