Anti-Inflammatory Blueberry Smoothie
Frozen blueberries, Greek yogurt, spinach, flax and a teaspoon of grated ginger. A creamy five-minute blend, with ingredient swaps and clear limits to the health claims.
Quick answer: To make an anti-inflammatory blueberry smoothie, blend 1 cup frozen blueberries, 1/2 cup plain Greek yogurt, 1 cup unsweetened almond milk, 1 packed cup of spinach, 1 tbsp ground flaxseed, 1 tsp grated fresh ginger and 1/2 tsp cinnamon until smooth. This is a food recipe, not a proven treatment for inflammation.
Key takeaways
- Frozen blueberries work as well as fresh and make the smoothie thick without ice.
- Ground flax blends more smoothly than whole seeds and thickens the drink as it sits.
- Greek yogurt adds protein and creaminess. How filling the smoothie feels varies with your portion, appetite and the rest of your meal.
- This recipe adds fruit, fiber and plant omega-3 to a meal; it has not been established as a treatment for inflammation.
The recipe
One large glass. Takes five minutes including washing the blender.
- 1 cup (150g) frozen blueberries
- 1/2 cup (115g) plain Greek yogurt
- 1 cup (240ml) unsweetened almond milk, or any milk you drink
- 1 packed cup (30g) baby spinach
- 1 tbsp ground flaxseed
- 1 tsp freshly grated ginger
- 1/2 tsp ground cinnamon
Nutrition per glass
About 230 kcal, 16g protein, 31g carbohydrate (18g sugar), 7g fat and 7g fiber. These are approximate figures, not a laboratory analysis; milk, yogurt and portion choices change the result. Check your own version in the smoothie calorie calculator.
How to make it
Pour the milk in first so the blades catch, then add the spinach, yogurt, flax, ginger and cinnamon, and the frozen blueberries last. Blend on high for 45 seconds, until no green flecks of spinach are left.
Too thick? Add milk a splash at a time. Too thin? A few more frozen blueberries or two ice cubes. Drink it straight away for a more pourable texture; flax thickens the blend as it sits.
Why these ingredients
Anti-inflammatory describes the ingredient theme here, not a clinically proven effect of this recipe. NCCIH cautions that findings about antioxidant-rich diets and isolated supplements are not interchangeable. These ingredients make a practical fruit-and-yogurt blend without establishing a treatment for inflammation.
Blueberries
Blueberries bring the purple colour, fruit flavour and fiber. Frozen berries also chill and thicken the drink. Their antioxidant content alone does not prove that this blend lowers inflammatory markers.
Ground flaxseed
Flaxseed supplies fiber and ALA, a plant omega-3. NIH notes that ALA converts to EPA and DHA only in small amounts, so it is not equivalent to the omega-3s in fish. Use ground flax for a smoother texture.
Fresh ginger
Ginger gives the smoothie a warm finish. NCCIH notes that most nausea research tested supplements rather than foods; a teaspoon in a smoothie is not an established treatment dose or a guarantee of reduced exercise soreness.
Spinach and Greek yogurt
Spinach adds a vegetable to the blend, while Greek yogurt adds protein and a creamy texture. Neither the recipe nor its protein content guarantees that you will stay full until lunch.
Frozen or fresh blueberries?
Frozen berries work well for this recipe because they chill and thicken the smoothie without added ice. Fresh berries work too; add ice if you want a colder, thicker drink. Follow any preparation or cooking instructions on the berry packaging.
Wild blueberries, the small frozen ones, have a stronger colour and flavour than cultivated berries. Either works.
Swaps
- Dairy-free or vegan: use unsweetened soy yogurt and soy milk; check their labels because protein content varies.
- More protein: add vanilla protein powder according to its label, or see our protein smoothies without powder.
- For a larger serving: add half a banana, and protein powder if it suits your meal; use the powder's label for quantities.
- Golden version: try 1/4 tsp ground turmeric for flavour and adjust to taste. Black pepper is optional. Increased curcumin absorption does not establish a clinical benefit from this drink.
- Less fruit: replace some blueberries with cauliflower rice prepared according to its package instructions and cooled. Expect a change in flavour and texture.
More anti-inflammatory smoothies
If you want variety through the week, our 12 anti-inflammatory smoothies cover turmeric, tart cherry and ginger versions, and the 30-day protein shake builder with the Recovery goal picks berry and cherry combinations for you.
Sources & further reading
Sources support the guidance noted below. Recipe combinations and texture suggestions are editorial starting points.
- NCCIH: Antioxidant Supplements
Limits of attributing dietary health associations to antioxidants or transferring supplement findings to foods.
- NIH ODS: Omega-3 Fatty Acids
Flaxseed as a source of plant omega-3 and the distinction between ALA, EPA and DHA.
- NCCIH: Ginger
Most nausea research tested supplements, not this smoothie or its culinary ginger quantity.
- NCCIH: Turmeric
Absorption and efficacy are separate questions; clinical evidence remains limited.
Recipes to explore
Berries & Spice6g proteinMango Pineapple Turmeric Smoothie
Pineapple, mango, turmeric and ginger with coconut. A bright tropical blend with gentle spice and a golden colour.
- Mango and pineapple create the main flavour
- Turmeric adds colour and earthiness
Weight Loss22g proteinBlueberry Almond Smoothie
Frozen blueberries, almond butter and cinnamon make a creamy blend with a toasted flavour. Adjust the liquid if your blueberries are very firmly frozen.
- Blueberries provide colour and flavour
- Almond butter gives a rounded, nutty finish
Berries & Spice24g proteinCherry Vanilla Protein Smoothie
Cherries, vanilla Greek yogurt and flax make a dessert-like smoothie. Pitted frozen cherries keep preparation simple.
- Approximately 24g protein with the listed ingredients
- Cherries and vanilla create the main flavour
Frequently asked questions
Blueberries, flax and spinach can add fruit, seeds and vegetables to your meals. That does not establish that this particular smoothie reduces inflammation, changes blood markers or treats a medical condition.
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