What are the best nuts and seeds for smoothies? In this article, we are going to equip you with the knowledge so you can become the ultimate smoothie expert. 

If you’re turning to smoothies to take your healthy eating up a notch, start with kencko’s smoothie collection. It takes the fuss out of smoothie-making so you can get all those nutrients with minimal effort.

Why add seeds and nuts to smoothies?

Seeds and nuts are nutrient-rich foods that contain health-promoting compounds. Though they come in tiny packages, they add body to a smoothie plus fiber, protein, and healthy fats. Beyond the nutritional benefits, nuts and seeds smoothies tend to be rich, creamy, and thick – everything you need for a tasty and filling smoothie. 

Because of all this, nuts and seeds do a surprisingly good job of keeping you full, and due to their high fiber content, they also help to keep your bowels healthy. As a great source of plant-based protein, they are often a go-to snack in various diets. 

Nuts and seeds are often considered a “superfood” because they are high in antioxidants, nutrient-rich, and energy-dense. Essentially, they pack a powerful punch. Some studies have found that eating nuts results in lower blood pressure. While nuts are high in calories, eating nuts as part of a healthy diet can support weight maintenance and loss. 

If you want the nutritional benefits of nuts without packing a baggie of them with your lunch, try adding nut butter to your smoothie instead. It can even act as an emulsifier, which means it will hold the smoothie together so that it won’t separate too quickly after blending. 

How to add seeds and nuts to your smoothies?

So, now we’re starting to see the nutritional boost that comes from smoothie recipes with nuts and seeds. There are many ways you can add them to a smoothie. By experimenting with flavors and ingredients, you can find your favorites. 

Sprinkle

Sprinkling is an easy way to add a serving of fiber, fats, and protein to a smoothie. After blending your smoothie, pour it into a glass. Then, sprinkle a spoonful of nuts or seeds on top. Use either whole or ground ingredients, depending on your preference. If you’re unsure where to start, flax and chia seeds are super versatile and a great addition to a smoothie. 

Blend

Another option is to add nuts and seeds as you blend the rest of the smoothie ingredients. For this, nut butters are ideal for adding creaminess. Try blending a spoonful of chia seeds too. When you add chia seeds to a liquid, they swell up a little bit but still retain a good level of crunch. 

Nut milk

Finally, using nut milk as the base of a smoothie is a sneaky way to add in some extra nutrients. Nut milks are ideal for plant-based diets or anyone looking for a dairy alternative. Adding nut milk adds thickness without being overly creamy. 

Sometimes smoothies already include plenty of seeds, like kenkco smoothies. We use a generous serving of flax seeds alongside skin-boosting ingredients like peach and carrot in our peaches smoothie. 

Seeds that you can use in smoothies

Flax seeds

Let’s start with one of our favorites: flax seeds. They have a mild nutty flavor and pair well with a number of fresh fruits and veggies. Flax seeds contain: 

• Polyunsaturated fats (including omega-3 fatty acids) 

• Monounsaturated fat 

• Fiber 

• Protein 

• Calcium 

• Magnesium 

Flax seeds are also a good source of lignans, which act like antioxidants. You can find lignans in various plant foods like legumes and whole grains. But flax seeds are an especially rich source. There are ongoing studies into the benefits of lignans. While it’s clear that lignan-rich foods are part of a healthy diet, their exact role in disease prevention is unclear. 

Like other healthy seeds and nuts for smoothies, flax seeds are also a great source of plant-based protein and omega-3 fatty acids. Omega-3s are essential for heart health and may play a role in protecting against other conditions. 

Here are some ways you can add flax seeds to a smoothie: 

• Grind flax seed down, then add before blending 

• Add 1 tablespoon of flaxseed oil to the smoothie 

Chia seeds

There’s evidence that chia seeds were cultivated by Mesopotamian cultures and were a key diet component of the Mayas and Aztecs. Now, chia seeds are widely popular, containing fiber, protein, healthy fats, vitamins, and minerals. They are also a complete source of protein, which means they contain all nine essential amino acids that we need to get from our food. 

Chia seeds are loaded with antioxidants and are highly nutritious. The seeds have a natural ability to absorb water. When wet, they turn into a gel-like substance. You can barely taste chia seeds in a smoothie as they don’t have a particularly obvious taste. 

A good source of polyunsaturated fats and protein, two tablespoons of chia seeds contain:

• 4 grams of protein 

• 11 grams of fiber 

• 18% recommended daily amount of calcium 

• Trace minerals of zinc and copper 

Hemp seeds

Hemp seeds have a nutty taste that lands somewhere between a pumpkin seed and a pine nut. A couple of spoonfuls of hemp seeds packs a serious nutritional hit with plenty of healthy fats, protein, and vitamins and minerals like: 

• Vitamin E 

• Magnesium 

• Phosphorus 

• Potassium 

• Zinc 

• Iron 

Like chia seeds, hemp seeds are another complete source of protein, so they are ideal for upping your plant-based protein intake. 

Hemp seeds contain omega-3 and omega-6 fatty acids, which support heart health and blood pressure. Studies suggest that the balance of omega-3 and omega-6 fatty acids is vital for reducing the risk of several diseases. Hemp seeds contain the optimal balance of fatty acids, making them the perfect addition to any smoothie. Simply sprinkle a spoonful of hemp seeds into a smoothie. Or try adding hemp seed butter.  

Pumpkin seeds

The last seed to make the list is the humble yet mighty pumpkin seed. They are packed with antioxidants like vitamin E and carotenoids, as well as magnesium, healthy fats, and zinc. Pumpkin seeds are easy to incorporate into smoothies, making them an accessible and healthy choice for many. 

Pumpkin seeds are a great source of magnesium. Our bodies need magnesium for more than 600 chemical reactions, like: 

• Energy production 

• Muscle and nerve function 

• Heart health  

• Blood sugar regulation 

Pumpkin seeds also contain an amino acid called tryptophan, which may increase sleep duration and efficiency. 

Smoothie-friendly nuts

For the best smoothie with nuts and seeds, try out different flavors and textures. When adding nuts to a smoothie, you can typically use a high-speed blender to blitz them or soak them overnight before adding them to a blender. 

Almonds

Almonds contain plenty of healthy fats, protein, fiber, vitamin E, and magnesium. As an excellent source of vitamin E, almonds are a nutritious snack. Research shows that vitamin E helps to enhance the immune system.

Interestingly, research shows that almonds consistently lower LDL cholesterol. LDL cholesterol is often referred to as “bad” cholesterol. Almonds are also low in saturated fats and high in healthy fats. 

Walnuts

Walnuts are high-calorie and nutrient-rich foods, with the main chunk of calories coming from fat. They are especially high in omega-3 fatty acids, which are healthy fats. Walnuts contain antioxidants and beneficial compounds that may even decrease the risk of certain brain disorders.

Some research has found that eating walnuts may increase beneficial gut bacteria and positively impact the gut microbiome. While more research is needed to understand what’s happening behind the scenes, it’s a step toward learning more about how our food impacts our gut health. 

Smoothie-friendly nut milks

Nut milks are a good alternative to dairy whether you prefer the taste or follow a plant-based diet. For a creamier smoothie texture, swap a water-liquid base for nut milk.

Almond 

Almond milk is fast becoming the nut milk of the moment, with more opting for almond milk over popular dairy alternatives. Almond milk has a neutral flavor, so it won’t overpower your smoothie.

Peanut 

Peanut milk isn’t always the number one choice as it’s quite a strong flavor. Unlike almond milk which blends more seamlessly into a smoothie, peanut milk can stand out more in taste. But it’s still a good non-dairy option, cost-effective, and just as nutritious as almond milk. 

Cashew 

Cashew milk contains healthy fats, protein, and nutrients. It has a similar taste profile to almond milk, with good levels of calcium and magnesium. 

Nuts and seeds are a great source of healthy fats while being tiny nutritional powerhouses. A little really goes a long way, a spoonful or sprinkle of seeds or nuts on a smoothie is enough to take your smoothie to the next level. Switch up your recipes and become a smoothie-making expert in no time.