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The Ultimate Guide to Making Delicious and Healthy Flaxseed Smoothies

Flaxseed has lots of great benefits for your health, but…

Unfortunately, it’s not the easiest food to include in your meals or snacks. I could never get myself to like the texture of ground flax and its weird bland taste.

There is one simple way around this though - adding flaxseed to your smoothies! A delicious smoothie easily hides the taste of flax.

Moreover, as a busy person always on the go, I’m constantly looking for easy ways to be healthier. I’ve found smoothies to be perfect for getting my daily dose of flaxseed.

The great thing about smoothies is the ability to quickly and easily consume a whole heap of nutrients in one go.

So, don’t miss out on a really easy way to boost your health and help your fat loss efforts.

Since there’s quite a bit of confusion around how it all works, I wanted to make this in depth guide to show you how best to use flax seed smoothies for weight loss and other health benefits.​

Health Benefits of Flaxseed

These tiny little seeds pack a lot of punch, nutritionally speaking!

#1 Healthier Heart

​Studies have shown that flaxseed (also called linseed) can boost your health in a big way, especially when it comes to heart health.

A 2013 study published in the Hypertension journal found that flaxseed can reduce the potential for developing cardiovascular disease and help to treat it. The same study indicated that it can also regulate blood pressure.​

#2 Lowers Bad Cholesterol Levels

Research has suggested that flaxseed can decrease levels of LDL cholesterol (that’s the bad kind you want to have less of!), especially for men.

Many of these heart related benefits come from the omega-3 fatty acids in flaxseed. In particular, it contains a fatty acid known as Alpha-Linolenic Acid (ALA).

That’s not all …​

#3 Helps Your Immune System

The lignans in flaxseed may have antibacterial and antiviral qualities. Making flaxseed a regular part of your diet can therefore have the potential to help you to be ill less often and for colds to be less severe.

#4 Reduces Cancer Risk

2004 research in the Nutrition Journal found that as part of a diet rich in fruits and veggies, flaxseed can make you less likely to get cancer - particularly certain types.

The University of Maryland Medical Center indicated that the lignans in flaxseed may lessen your risk factor for cancers of the prostate, breast and colon.

Here’s a cool video wrapping up why you should eat flaxseed on a daily basis!​

Why Flax is Good for Weight Loss

As if the health benefits of flaxseed aren’t enough, here’s yet another reason to love it: it’s your secret weapon when it comes to weight loss!

A study published in the Journal of Nutrition found that flax seeds can help your fat loss efforts.​

  • ​Flax is full of fill-you-up fiber and protein to keep you sated. You’ll eat fewer calories and be far less tempted to snack.
  • The ALA in flax also reduces inflammation in the body. This is more important than you might think as inflammation makes it harder for your body to lose weight. The less inflammation you have, the more likely you are to lose fat.

What You’ll Need for This Tutorial

In this tutorial, I’m going to share my top tips for making delicious flaxseed smoothies.

Before we get started, you need to get the following:

  • Ground Flax seeds
    Or:
  • Whole flax seeds and some means of grinding them
  • An Airtight container to store your flax in the refrigerator​

How much Flax to add to your smoothie?

You don’t need too much flax in any one go due to the fat content (even though they’re of the healthy kind!). Adding around 1-2 spoons of ground flax seeds to your smoothie is usually enough to get the benefits and the taste.

Whole Flax seed in a jar

Ground Vs Non Ground Flax

Flax seeds aren’t that easy to digest and our bodies don’t absorb the full array of nutrients unless they’re ground up first.

You can buy pre-ground flax seeds but grinding your own means you’re getting the freshest possible version, more likely to keep as many nutrients as possible.​

How to grind whole flaxseed?

Not all blenders can cope with grinding flaxseed and many people fear for their lower end blenders for this reason.

If you don’t have a high end blender (like a Blendtec or Vitamix) that is capable of grinding flax seeds really quickly and effortlessly, there are a few alternatives you can use instead.

A coffee grinder or spice grinder will pulverize the flax seeds before you blend them. This is what I do every morning and it’s an easy, cost effective option for grinding your flax.

As you can see from the video below, you just add a spoon or two of flax seed to the grinder and let it do its thing for around 10-30 seconds (depending on the type of grinder you have)​

Alternatively, a Blendtec twister jar, can do the job really quickly so they’re perfect if you’re pushed for time and need to grind your flax as quickly as possible. It’s an effective method, but not so cheap.

If you’d prefer to have a separate appliance that’s only used for grinding flax, a spice mill may work better for you. These work on a really simple basis; you just twist and the ground flax seed starts to come out.

The reason I’m talking about them last in this section is the time it takes to fully grind the flax this way.

It’s not the quickest option if you don’t have a lot of spare time and it’s much more a manual action on your part compared to blenders, grinders or twister jars.​

How coarse or fine should you grind flax?

Once they have been ground up, the flax should be almost like a powder (not too dissimilar to sawdust!)

This is how it looks like when I grind it with my coffee grinder:​

This is how it looks like when I grind it

With some blenders, you won’t always be able to achieve this kind of consistency but you should have no problems getting to this stage with less than 30 seconds of grinding with most high end blenders and coffee/spice grinders.

Sprouting the Flaxseed

The best way to get the nutrients from flax seed is to consume them in sprouted form.

This is a bit more complicated and time consuming as it involves growing your flax from seeds on a wet vehicle, rather than in the more traditional way of growing seeds.

​If you feel like giving it a go yourself, here’s a really simple method:

  • ​You’ll need a terracotta plate. These are widely available from home and garden stores and nurseries. Also buy a bag of flax, preferably the most natural and organic you can find.
  • Add a couple of handfuls of your flax seeds to the terracotta plate
  • Sprinkle with water until the seeds are thoroughly covered (but not enough that it overflows the plate)
  • Leave them for a few days and they should start sprouting!
  • It’s important not to let them dry out so you’ll need to keep spritzing them with water until they’re ready to harvest

Here’s a tutorial video on how to sprout your own flaxseed using just the water and a terracotta plate method

...and in case you were wondering, this is how it looks like if you leave it to grow one week more:

Flax Alternative

You can get some of the benefits of flaxseeds by using flaxseed oil in your smoothies.

Just be aware that while flaxseed oil does contain ALA, it doesn’t have the fiber that you’ll find in whole flax so it won’t provide all of the health or weight loss benefits that you’d expect from flaxseed.

For a complete alternative, you can try chia seeds instead. These are also a good source of protein and fiber, and also contain calcium. The soluble fiber in chia seeds can also reduce cholesterol and help you to feel fuller.

Unlike flax, you don’t need to grind chia seeds - just soak them first and you’re good to go!​

Step By Step Guide

1. Add Your Choice of Fruit or Vegetables

Flaxseed can have a slightly nutty taste but it’s largely neutral so it goes well with a lot of fruits and in green smoothies.

A lot will come down to your personal tastes when you’re deciding which ingredients to use in flaxseed smoothies.

Whichever you choose, you’re probably going to have to do some preparation before you can blend them, such as chopping into pieces.​

2. Add the Flax

After this, it’s time to add the flax into the equation.

It’s important to include the flax before you get to the blending stage so that it can be evenly distributed in the smoothie mixture.

Otherwise, you risk it being concentrated in certain areas and this can affect both the taste and texture of your smoothie - usually for the worse!

Don’t forget you’ll need to grind the flax seeds before they go into the blender, as I explained above.​

3. Add Your Base Liquid

You can use a few different liquids as the base for flaxseed smoothies, including water, milk, nut milk and coconut water. They all go well with flax so its down to your taste preferences.

4. Blend

Now you’re good to start whipping up your smoothie in the blender!
Just blend until smooth. The flax would mix well and slightly thicken the texture of the smoothie.

P.S. If your smoothies have a tendency to be not quite right, check out my beginner’s cheat sheet with tips on how to make the perfect smoothie!

Pro Tips

Before you can start making yummy flaxseed smoothies, here are some tips on how you’ll want to be going about it:

  • ​Always check the Best Before dates when you buy flax so you can be sure you’ve got the freshest one.
  • Look for bags with opaque packaging as light can destroy the nutrients in flax and make the oils go bad.
  • Whole flax can be stored at room temperature in a cool and dry place for up to a year. However, just to be on the safe side I store them in the refrigerator.
  • It’s best to grind your flax just before you intend to add it to a smoothie. If you’re really short on time, you can grind for a few days ahead and store in an airtight container, to stop it being exposed to air too much. Keep the ground flaxseeds refrigerated after grinding them and use within 15 days.
  • Always remember ground flax and flaxseed oil need to be kept in the refrigerator to stop them spoiling - this is particularly important for flaxseed oil.

Flaxseed Smoothie Recipes for Weight Loss and a Healthy Boost

Now for the really fun part - those all important recipes to help you make the most of flaxseeds!

If you’re wondering what flaxseed will taste like in your smoothies, you’ll get a slight nutty hit by adding ground flaxseed to the mixture. It also thickens up the smoothie’s texture.​

Blueberry Banana Flaxseed Smoothie

Blueberry Banana Flaxseed Smoothie

The banana makes this smoothie deliciously creamy and the blueberries provide an antioxidant hit. Combined with the flaxseed, this is a super healthy smoothie that also happens to taste great!

Ingredients

  • ½ frozen banana (partially thawed)
  • ¼ cup vanilla soy milk (unsweetened)
  • ½ cup vanilla fat-free yogurt
  • ¾ teaspoons flax seed meal (ground flaxseed)
  • ⅓ cup frozen blueberries

Instructions

  1. Add all ingredients except the blueberries and blend on the lowest setting until the mixture is smooth - probably for around 10 seconds.
  2. Gradually add in the blueberries while continuing to blend on low speed.
  3. Once the blueberries have all been added, you can increase the speed until you get to the consistency you want.

NB: If you’ve got a high end blender such as a Vitamix or Blendtec, just add all ingredients and hit the blend button.

Banana Carrot Orange Flaxseed Smoothie

 Banana Carrot Orange Flaxseed Smoothie

These ingredients go together perfectly and provide a good range of vitamins too. It’s great for weight loss as well!

Ingredients

  • 1 tbs ground flax seeds
  • 2 cups spinach
  • 1 orange (peeled)
  • 1 carrot
  • 1 banana (halved)
  • ½ cup Greek Yogurt
  • ¼ cup low fat or nut milk

Instructions

  1. Add all ingredients except the blueberries and blend on the lowest setting until the mixture is smooth - probably for around 10 seconds.

Strawberry Flaxseed Smoothie

 Strawberry Flaxseed Smoothie

Give your flaxseed smoothie a berry and citrus twist with this healthy recipe.

Ingredients

  • 1 cup frozen strawberries
  • ¾ cup plain low-fat yogurt
  • ½ cup fresh orange juice
  • 1 tablespoon honey
  • 1 tablespoon flaxseed

Instructions

  1. Put everything together in a blender and blend until smooth and frothy.

Cocoa Almond Flaxseed Smoothie

Cocoa Almond Flaxseed Smoothie

Almond and cocoa combine for a smoothie that feels like a dessert but is full of good stuff. The Greek yogurt will leave you feeling fuller for longer too!

Ingredients

  • ¼ cup milk
  • 2 tablespoons almond butter
  • ½ tablespoons unsweetened cocoa powder
  • ¾ cups greek yogurt
  • 1 bananas (sliced and frozen)
  • 2 teaspoons ground flaxseed
  • ¾ cups ice cubes

Instructions

  1. Just add everything to the blender and mix until smooth.

Tropical Flaxseed Smoothie

Fancy adding a tropical vibe to your flaxseed smoothie? The pineapple and mango will do just that and adding the Greek yogurt will fill you up and help your weight loss efforts.

tropical smoothie recipe

Ingredients

  • ¼ cup pineapple chunks (frozen)
  • ½ cup mango chunks (frozen)
  • ½ banana (cut into small pieces)
  • ¼ cup coconut milk
  • ½ tablespoon plain greek yogurt
  • ½ ts. honey
  • Just less than ¼ tsp ground flaxseed

Instructions

  1. Put everything in the blender and combine until the mixture is smooth.

Peanut Butter and Banana Flaxseed Smoothie

The protein in the peanut butter will keep you feeling full and add a nutty taste, while the banana gives a creamy dessert-like consistency for a guilt free healthy smoothie snack!

Ingredients

  • ¼ cup low-fat milk
  • ¼ cup vanilla fat-free yogurt
  • 1 tablespoon ground flaxseed
  • ½ tablespoon peanut butter
  • ½ teaspoon honey
  • 1/8 teaspoon vanilla extract
  • ½ ripe banana (sliced)

Instructions

  1. Put everything in the blender and mix until you get your desired consistency.

Apple Cinnamon Flaxseed Smoothie

This smoothie will keep you feeling full all morning if you have it for breakfast!

Ingredients

  • 1 cup coconut water
  • 4 almonds
  • 1 teaspoon ground cinnamon
  • 1 medium apple (preferably a firm type)
  • 1 tablespoon flaxseed meal (ground flaxseed)

Instructions

  1. Add all of your ingredients into a blender, and pulse for up to 15 seconds.
  2. It tastes great chilled so you’ll probably want to add some ice cubes once you’re ready to serve. If you’re preparing your smoothie ahead of time, you can keep it refrigerated overnight for the same effect.

Banana Nut Flaxseed Smoothie

This deliciously creamy treat is a guilt free treat that will keep you feeling full!

banana nut smoothie

Ingredients

  • 1 medium to large banana (broken into chunks and frozen beforehand)
  • 1 heaped spoon almond or peanut butter
  • 2 spoons flax seed
  • ½ cup milk, almond milk or yogurt

Instructions

  1. Put everything into a blender and blend until the mixture is nice and smooth.
  2. Pour into a serving glass and you’re good to go!

Green Flaxseed Smoothie

Green Flaxseed Smoothie

If you’re a big fan of green smoothies, this recipe is a great way to get a delicious creamy texture while still getting those vital nutrients.

Ingredients

  • 1 ripe medium banana
  • 1 ripe pear or apple (chopped)
  • 1 cup chopped organic kale leaves (minus the tough stems)
  • ¼ cup orange juice
  • ¼ cup cold water
  • 6 ice cubes
  • ½ tablespoon ground flaxseed

Instructions

  1. Place everything in the blender.
  2. Pulse a few times, then blend until the mixture is smooth.

Green Citrus Flaxseed Smoothie

Green Citrus Flaxseed Smoothie

For those of you who love their green smoothies, this recipe provides a bit of a twist for added vitamin C and also contains nutritious (and weight loss friendly) chia seeds!

Ingredients

  • ½ banana (peeled, preferably frozen)
  • 1 ½ mandarin oranges (peeled)
  • 1 cup baby spinach
  • ½ cup coconut milk
  • ¾ cup almond milk or rice milk
  • ½ tablespoon ground flaxseed
  • ½ tablespoon chia seeds

Instructions

  1. Add all of the ingredients into a blender.
  2. Blend on high speed until the mixture is smooth. If you prefer a less dense consistency, you can add a bit more milk.

I really hope you enjoyed this tutorial. Now you know how easy it is to include flaxseed in your smoothies, it’s time to start reaping the health and weight loss benefits!

You’ll need a few things to help you prepare and store your flax seeds - namely a coffee or spice grinder and airtight containers for storage.

Let me know your thoughts in the comments section. I’d love to hear which flaxseed smoothie recipes you’ll be trying out next!

And if you liked this guide, you can easily share it using the share buttons below.​

Summary
The Ultimate Guide to Making Delicious and Healthy Flaxseed Smoothies
Article Name
The Ultimate Guide to Making Delicious and Healthy Flaxseed Smoothies
Description
Health benefits of flaxseed, why flax is good for weight loss, and how to make delicious homemade flaxseed smoothies that overcome the taste of flax.
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Easy Healthy Smoothie
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Click Here to Leave a Comment Below 17 comments
Max - last month

Really wanting to get into flaxseed smoothies so I’m really excited to come across this post! Thanks for putting it together 🙂 Think I’ll be using a coffee grinder for my flax.

Reply
Ellie - a couple of months ago

Awesome post, thanks so much! I’ve been wanting to make flaxseed smoothies for a while and I’m loving the look of some of these recipes.

Reply
    Jennifer Pelegreen - a couple of months ago

    You’re very welcome, Ellie! So glad we could introduce you to some yummy and healthy ways to add flaxseed to your smoothies 🙂 Hope you like them!

    Reply
Mike - a few months ago

Heard a lot of good things about flaxseeds so I’m looking forward to adding them to some of my smoothies!

Some great ideas here, especially the tropical flaxseed one … will be trying that out soon!

Reply
    Jennifer Pelegreen - a couple of months ago

    Flaxseed is pretty awesome, Mike! Hope you enjoy the tropical version 🙂

    Reply
Mark - a few months ago

I’m loving the sound of the tropical flaxseed smoothie 🙂 Going to give that one a go tomorrow I think!

Reply
    Jennifer Pelegreen - a few months ago

    Awesome, Mark 🙂 How did you find it?

    Reply
      Mark - a few months ago

      I loved it! Thanks so much for including it 🙂

      Reply
Lucy - a few months ago

I tried the peanut butter and banana flax recipe this week and it was delicious!

I used fat free yogurt this time but next time I’m planning to swap that out for Greek yogurt in the future as I eat a lot of that.

Do you think this recipe would still work if I use nut milk instead of regular milk?

Reply
    Jenny - a few months ago

    Hi Lucy, I’d say nut milk would probably work pretty well as the recipe is peanut butter based so there’s going to be a fairly nutty vibe to it.

    Reply
    Jennifer Pelegreen - a few months ago

    Hi Lucy, that’s a great question! I’d agree with Jenny and say it wouldn’t affect the flavor in a negative way to swap for nut milk.

    Let me know how you get on with it!

    Reply
      Lucy - a few months ago

      Hi Jennifer, thanks for checking in with me! I used the nut milk and it was fine, pretty delicious actually so you were both right about that.

      Reply
Alex - a few months ago

I sometimes add ground flax to my smoothies. Thanks for explaining about the grinding. I’m going to buy the whole flax version instead of the ready made and grind myself for better nutritional value.

Reply
    Daniel Pelegreen - a few months ago

    Thanks for your comments Alex. I’m also buying whole flax and grind it with a coffee grinder.

    Reply
Ruth - a few months ago

Yesterday I tried the cocoa almond flaxseed recipe and it was really delicious! today revisited the recipe but this time I tried to add a spoon of avocado, and was delicious as well, I recommend it.

Reply
    Daniel Pelegreen - a few months ago

    Hi Ruth, thanks for your suggestion. Avocado is also one of my all time favorite smoothie additions!

    Reply
Improve Your Digestion with this Delicious Flaxseed Smoothie Recipe - Young and Raw - a few months ago

[…] Despite its wonderful health properties, flax is generally not considered so tasty due to its slightly bitter taste. I struggled with finding ways to incorporate flax into my daily nutrition, until I found the perfect solution – combining it with fruits and vegetables in a smoothie. […]

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