Quick & Convenient Frozen Smoothie Packs!
Print Friendly, PDF & Email

Increase your fruit and vegetable intake with this convenient snack

Written by: Nathalie Prayogo, a student in the Nutrition and Food Science, Dietetics Specialization program at the University of Alberta and reviewed by our Health Stand Nutrition Dietitian Team   

3 Frozen Smoothie Pack Recipes

Looking for a quick and easy breakfast or snack? Or just a refreshing beverage after playing sports or a gym workout? Try a smoothie! Smoothies can help increase your fruit and vegetable intake. They keep you full for a while, and on top of that, are refreshingly delicious. Smoothies, especially these smoothie packs are so simple to make which can be great for kids to make on their own depending on their age. Need a last minute snack on-the-go when you’re kids are hungry before sports? Smoothies are a great idea for a range of purposes! 

A quick and easy way to make smoothies are by preparing your own frozen smoothie packs. Although you can always get premade smoothie packs from the store, I find it more interesting to make your own smoothie packs. All you need to do is to put your fruits and vegetables for your smoothie in a Ziplock bag, reusable food storage bag or container and put it in the freezer until you need to use it.  

Here are a few recipes that you can use to make your own smoothie packs! 

What You Need 

Sweet Green Smoothie Ingredients

  • 1 medium banana 
  • 1 cup of raw spinach or Swiss Chard 
  • ¼ cup green kiwi  
  • 1½ cups 1% milk can be substituted with your preferred choice of milk 
  • 1 scoop of whey protein powder (or other protein powder) optional 
Green Smoothie

Nutrition Facts 

This Sweet Green Smoothie is high in Calcium and Vitamin C. If adding the protein powder, it is also high in protein. This smoothie also contains around 394 calories, 49 g of carbohydrates, 5.5 g of fat, 40 g of protein, and 5.1 g of fiber 

Recipe adapted from Prevention.com 

Number of Servings: 1 

What You Need 

The BnB Smoothie Ingredients

  • 1 Cup of 1% Milk can be substituted with your preferred choice of milk 
  • 1 Medium Banana (fresh or frozen) 
  • ¾ cup Blueberries (fresh or frozen) 
  • 2 tbsp of chia seeds 
BnB Smoothie

Nutrition Facts 

The BnB smoothie is high in fiber and protein due to the chia seeds. It can also be a good source of calcium. The BnB smoothie also has 328 calories, 50 g of carbohydrates, 9.9 g of fat, 14 g of protein, and 13.1 g of fiber 

Recipe adapted from joyfoodsunshine.com 

Number of Servings: 1 

What You Need 

Q’s Berry Banana Smoothie Ingredients 

  • ½ frozen banana 
  • ½ cup frozen mixed berries 
  • 1 tsp of chia seeds 
  • 1 cup of 1% milk can be substituted with your preferred choice of milk 
  • 1/3 cup of quick oats 
  • 1 scoop of whey protein powder (or other protein powder) optional 
Berry Banana Smoothie

Nutrition Facts 

Q’s Berry Banana Smoothie is filled with lots of macronutrients that can help energize you throughout the day. Containing 414 calories, this smoothie also has 55 g of carbohydrates, 6.4 g of fat, 37 g of protein, and 6.9 g of fiber 

This deliciously sweet recipe is from @qs_healthandfitness_ 

Number of Servings: 1 

How to Make Your Own Smoothie Packs: 

  1. Put all of the fruits and vegetables needed in a Ziplock bag, reusable food storage bag or container.  
  2. Put your premade smoothie packs in the freezer until you are about to use them. 

How to Make the Smoothie Recipe: 

  1. Grab your premade frozen smoothie pack. 
  2. Put ingredients from your frozen smoothie pack in the blender, along with the other unfrozen ingredients (such as dairy and other milk alternatives, or yogurt). 
  3. Blend well and enjoy! 

How to Personalize Your Smoothie 

Different people have different preferences. There are so many ways to personalize your smoothie to cater to your liking. Here are a few tips and tricks to personalize your smoothie:

  1. Feel free to add more or less milk to change the consistency of your smoothie. If you prefer a thicker smoothie, try reducing the amount of milk. For a thinner smoothie, simply add more milk! 
  2. Try coconut water instead of milk or other milk alternatives. 
  3. Feeling like a bigger smoothie? Add the amount of ingredient servings into your smoothie. Similarly, you can reduce it if you feel it is a little bit too much.  
  4. Another way of thickening your smoothie is by adding ice! It also makes your smoothie colder if you’re looking for a colder drink. 
  5. Not a fan of eating vegetables?  Try adding other vegetables in your smoothie such as cooked cauliflower, cooked carrots or avocado (while this may sound strange you might be pleasantly surprised this is a good way to eat your veggies!) 
  6. A cost effective way to boost calcium and protein in your smoothie is to add powdered milk.  1/3 cup of powdered milk has the same nutrition as 1 cup of fluid milk.  
  7. Protein powders are completely optional in your smoothie. It is best to consult with a registered dietitian to figure out how much protein intake you need. For more information on personal nutrition counseling services, check out our: Registered Dietitian & Calgary Nutritionist Services. 


In our busy lives and schedule, it can be hard to maintain a sufficient fruit and vegetable intake. Fortunately, these frozen smoothie packs are a convenient way to increase your fruit and vegetable intake. Try this premade smoothie pack snack next time you’re meal-prepping for the week, post a photo of your smoothie, and tag us on Facebook and Instagram @healthstandnutrition!

Check out these other incredible smoothie recipes by the Health Stand Nutrition Team: 


  1. Monster Smoothie 
  2. Green Smoothie Recipe 
  3. Chocolate Peanut Butter Banana Smoothie 
  4. Pumpkin Pie Smoothie 
  5. Beet and Berry Smoothie Recipe 

Looking for more simple meal-planning tips and healthy recipes?

Sign up for our weekly newsletter for a healthy recipe of the week and nutrition articles and videos with a balanced living philosophy to help encourage healthy habits but still save room for your favourites. Our nutrition newsletter is written by the Calgary Nutritionists on our team who each hold a professional Registered Dietitian license to ensure you are getting credible advice.

Click here to sign-up for our free weekly nutrition newsletter

Check out more recipes on the blog here:

Print Friendly, PDF & Email

As seen in


Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This