A High Fiber Smoothie for PB&J Lovers

While everyone argues about whether or not we should eat gluten, avoid seed oils, or shop organic, I’ll argue that for most of us, there’s a much simpler way to improve nutrition. Fiber.

Fiber isn’t sexy. I get that. It’s associated with pooping and bland food.

But we do want good digestive health right? If you’re hopping on the gut health train, then fiber needs to be on your radar. Same goes if you’re trying to prevent things like diabetes and heart disease.

Plus, colorectal cancer is on the rise, especially in young people. And research is showing that low fiber intake is likely a factor – The American diet is notoriously low in fiber. We can blame processed foods all we want, but we can’t ignore that most people are simple lacking high-fiber foods in their regular diet.

How much fiber do you need?

Organizations like the American Heart Association and USDA recommend that we get at least 25-30 grams of fiber per day. However, the average American is only eating around 15 grams per day.

Obviously this applies to generally healthy people, so if you have questions, ask your healthcare provider!

This smoothie packs 9 grams of fiber

Look at this as a head start, or a shortcut to meeting your fiber goals. It’s super simple to make (if you can throw things into a blender and turn it on, you can make this). It’ also portable, meaning it won’t add much time to your routine.

Oh, and it’s DELICIOUS. This smoothie gives fiber the rebrand it deserves.

High-fiber smoothie ingredient lineup

Raspberries – Want to add more fiber to your day? Eat some berries! Raspberries are insanely fiber-rich, with 8 grams per cup.

Banana – We’re adding half of a frozen banana to get a thick, creamy, sweet smoothie. YUM. But this will also add another gram of fiber!

Chia Seeds – It’s crazy how much is packed into 1 tablespoon of chia seeds. First of all, 5 grams of fiber. And then we have alpha-linoleic acids (ALA), a type of healthy fat, a little protein, minerals like iron, magnesium and zinc, and some vitamins.

If you don’t love the texture of chia pudding or the “internal shower” (me neither), you can still have chia seeds in your life. This smoothie will prove it.

Peanut Butter – Can’t have a PB&J without the PB! Peanut butter (or any nut butter) adds amazing flavor, fat to make this smoothie creamy and satisfying, a few grams of protein, an extra gram of fiber, and some vitamins and minerals.

Almond Milk – You can use any milk you like! Start with the amount listed, and add 1-2 tablespoons more at a time if needed, to get the perfect texture.

Sculpt & Debloat Protein Powder – Using this is optional, and you can use any protein powder, but I do love how this one makes my smoothie super creamy. Protein will fill you up and help you hit your protein goals while you crush your fiber goals.

High Fiber PB&J Smoothie

A sweet, creamy, fiber-packed smoothie!
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: peanut butter, protein powder, smoothie recipe, breakfast, fiber, raspberries
Servings: 1
Calories: 255kcal

*This recipe may contain affiliate links to products we use and love.



  • Add all ingredients to a blender and blend until smooth and creamy. If needed, add more milk 1-2 tablespoons at a time to get your desired texture.


* Nutrition info does not include optional protein powder. 


Calories: 255kcal | Carbohydrates: 32g | Protein: 7g | Fat: 13g | Fiber: 9g


Let me know if you try this High Fiber PB&J Smoothie!

Leave a comment and LMK what you think!

This Colorful Salad is another easy way to add fiber and other nutrients to your day! I also have an entire post dedicated to adding nutrition at breakfast. Check them out, and follow along for more healthy recipes and nutrition tips!

4 thoughts on “A High Fiber Smoothie for PB&J Lovers”

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  1. Shruti says:

    When is the sculpt and debloat coming to Canada?

  2. Londa says:

    I love the blogilates sculpt + Debloat protein powder with probiotic I brought mines at target.

  3. Robin says:

    Are you going to write about the study about erythritol being bad for the heart? Cassey’s preferred monk fruit sweetener, Lakanto, contains it as a major ingredient so now I don’t know how to make her recipes safely without it.