3 Smoothie Recipes to Build Better Bones

Updated: October 20, 2022

Bone Building Smoothie Recipes

Did you know when soup season ends, smoothie season begins?

Okay, that might not be an official thing, but it’s definitely the trend here around the AlgaeCal Kitchen.

This is a perfect time to recommit to this year’s bone health goals. A great way to do that is to reexamine your diet and see what simple, healthy improvements you can make. Take the opportunity to find new recipes that get you excited about clean eating again!

While searching for ways to ramp up your smoothie game, commit to finding recipes that push the boundaries of typical sugar-laden, low-nutrient standbys. Look for unique ingredients that add flavor, texture, and tons of vitamins and minerals.

Right now, we’re obsessed with zucchini and prunes. Zucchini is a great way to add bulk to smoothies without adding a lot of unnecessary calories and sugar. It packs a ton of potassium into each serving and has a super mild taste, so it blends well with all sorts of different fruit, vegetables, and spices. Banana is a wonderful source of potassium as well and why you’ll see both ingredients in the smoothie below. Potassium is not only important for overall health but bone health too! One study found that potassium reduces bone resorption (which is the process of breaking down bone) and increases the rate of bone formation in postmenopausal women.

Prunes, like dates or apricots, are an amazing sugar alternative. Naturally sweet prunes can be used in baking and other recipes to replace refined, overly-processed sugars.

Prunes are also a great source of bone-building nutrients like boron. Research has shown that just 4-5 prunes per day (the amount we have in our Chocolate Energy smoothie) can support healthy bones. For more, check out our post on Prunes and Osteoporosis. Prunes are also rich in dietary fiber and even act as a natural laxative in higher quantities — so don’t go overboard!

Remember to think outside the box. For more fiber and texture, try adding oatmeal or granola to your next smoothie. Looking for dairy-free creaminess? Avocado is your solution! Avocados also add healthy fat, which helps to keep you feeling full for longer.

We’ve put together a few of our favorite new bone healthy smoothie recipes to share with you. These are brand new and won’t be found in AlgaeCal’s Bone Healthy Smoothie Recipes eBook.

Each recipe makes a one-cup serving, but all can easily be scaled up to make larger portion sizes or multiple smoothies at once.

Feel free to customize these recipes and play around with flavors, but most importantly, enjoy!

Blueberry Protein Smoothie

Berry Blue Smoothie

Gluten-Free, High-Protein,
4.67 from 3 votes
Prep Time 5 mins
Cook Time 1 min
Total Time 6 mins
Course Drinks
Cuisine American
Servings 1
Calories 132 kcal

Ingredients
  

  • 1/4 cup blueberries
  • 1/4 cup blackberries
  • 1 cup zucchini
  • 1/2 cup yogurt regular
  • 2-3 cubes ice
  • 1 serving plant-based protein powder optional
  • 1/2 cup water

Instructions
 

  • Place ingredients in a blender and blend until smooth!

Notes

Mix it up by using different combinations of berries or flavors and types of yogurt. Do you prefer regular or Greek-style yogurt? Or do you prefer a dairy-free alternative like coconut yogurt?

Nutrition

Calories: 132kcalCarbohydrates: 18gProtein: 6gFat: 4gSaturated Fat: 2gCholesterol: 15mgSodium: 68mgPotassium: 571mgFiber: 4gSugar: 14gVitamin A: 445IUVitamin C: 33.3mgCalcium: 178mgIron: 0.7mg
Keyword blueberry, protein-rich, smoothie
Tried this recipe?Let us know how it was!

*Protein powder not included in nutrition information. However, plant-based protein powders typically range from 18-25g of protein per serving. 

Chocolate Energy Smoothie

Chocolate Energy Smoothie

Gluten-Free, Dairy-Free, Vegan
4.67 from 3 votes
Prep Time 5 mins
Cook Time 1 min
Total Time 6 mins
Course Drinks
Cuisine American
Servings 1
Calories 591 kcal

Ingredients
  

  • 1 tbsp cacao
  • 2 tbsp peanut butter or PB2
  • 1/2 cup coconut milk
  • 1 small banana frozen, chopped
  • 3-4 prunes (optional: try freezing them first!)
  • 1 tsp coconut flakes
  • 5-6 cubes ice

Instructions
 

  • Place ingredients in a blender and blend until smooth!

Notes

Try subbing out various ingredients for cinnamon. Swap out the cacao for cinnamon for a spicy, aromatic twist, or lose the peanut butter for a taste reminiscent of Mexican hot chocolate. Cinnamon is also great at reducing inflammation and acts as an antioxidant. Also, if you want to reduce your total fat intake and caloric intake for this recipe, swap coconut milk for a nut milk like almond milk or even macadamia milk.
Extra Nutrition information
  • Magnesium: 34.4 mg
  • Boron: 47 mg

Nutrition

Calories: 591kcalCarbohydrates: 55gProtein: 13gFat: 42gSaturated Fat: 25gSodium: 168mgPotassium: 1119mgFiber: 8gSugar: 26gVitamin A: 300IUVitamin C: 9.9mgCalcium: 47mgIron: 5.6mg
Keyword dairy-free, peanut butter, smoothie
Tried this recipe?Let us know how it was!
Rasbuster Smoothie Recipe

Ras Buster Smoothie

Gluten-Free, Dairy-Free, Vegan
4.67 from 3 votes
Prep Time 5 mins
Cook Time 1 min
Total Time 6 mins
Course Drinks
Cuisine American
Servings 1
Calories 314 kcal

Ingredients
  

  • 1/2 cup raspberries
  • 1/2 cup almond milk
  • 2 tbsp almond butter
  • 100 g acai puree frozen
  • 1/2 cup zucchini

Instructions
 

  • Place ingredients in a blender and blend until smooth!

Notes

Feeling creative? Swap out almond milk and almond butter for other nut products. Maybe hazelnut milk and cashew butter is the combination of your dreams!
 
Extra Nutrition Information
  • Magnesium: 373.5 mg
  • Omega 3s: 50 mg
  • Omega 6s: 625 mg
  • Omega 9s: 3,060 mg

Nutrition

Calories: 314kcalCarbohydrates: 27gProtein: 9gFat: 19gSaturated Fat: 1gSodium: 174mgPotassium: 491mgFiber: 8gSugar: 15gVitamin A: 250IUVitamin C: 28.5mgCalcium: 301mgIron: 2.1mg
Keyword almond butter, raspberry, smoothie, vegan
Tried this recipe?Let us know how it was!

*Nutrition information for acai packets calculated from Sambazon

Do you have a favorite unconventional smoothie ingredient? Tell us about it in the comments below.

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Recipe Rating




  1. Fareah

    April 1, 2018 , 2:24 pm

    I don’t want a smoothie!
    I’d like a list of foods that help improve bone density?
    Do you have that?

  2. Jenna AlgaeCal

    April 3, 2018 , 11:36 am

    Hi Fareah,

    We do highlight many of the key nutrients for stronger bones & foods to get them from throughout the nutrition section of our blog!

    Here are some posts that might interest you:
    The Top Calcium-Rich Foods [+Free PDF]
    10 Unique Foods For Strong Bones (By Experts!)
    Top Potassium-Rich Foods and How They Benefit You
    A Few PRUNES a Day Keep Osteoporosis Away?

    We hope this is helpful, Fareah! Please let us know if you have questions 🙂

    – Jenna @ AlgaeCal

  3. Leslie

    August 7, 2018 , 8:01 am

    I love all organic frozen pineapple, banana, kale, ginger root, yogurt, coconut oil, pomegranate juice smoothie!

  4. Jenna AlgaeCal

    August 8, 2018 , 1:06 pm

    Yum! Thanks for sharing, Leslie 🙂

    – Jenna @ AlgaeCal

  5. Cheri Alderson-Bunting

    August 10, 2019 , 5:55 am

    Do you make this yourself or do you buy it?

  6. Lynn DeFilippo

    September 3, 2018 , 10:21 am

    Do you have suggestions for plant based protein powders? I’ve been avoiding whey (milk based) and would prefer not to use soy.

  7. Jenna AlgaeCal

    September 3, 2018 , 3:23 pm

    Hi Lynn,

    I’ve heard positive feedback on Garden of Life’s organic protein powder.

    Hope that helps 🙂

    – Jenna @ AlgaeCal

  8. Rhoda Anderson

    June 21, 2019 , 7:25 am
  9. John

    December 19, 2019 , 5:21 am
  10. Susan

    October 22, 2018 , 7:49 am

    5 stars
    I am a bit shocked at the amount of fat in these smoothies. Is anyone else concerned about their heart health? I’ll give it a 3 because it gives me a base to start from.

  11. Jenna AlgaeCal

    October 23, 2018 , 2:08 pm

    Hi Susan,

    In these recipes, you can definitely omit the nut butters and swap the coconut milk for water to reduce the amount of fat. Keep in mind these are healthy fats that are part of a well-balanced diet — plus these foods contain other essential nutrients!

    – Jenna @ AlgaeCal

  12. Ann

    May 22, 2019 , 6:28 pm

    Susan, Fat is good for the heart as long as it is the good fats, coconut oil, olive oil, avocado oil, nuts, grass fed meat and dairy. Heart disease is a result of refined sugar and flour. Check out Dr. Mark Hyman, Eat Fat, Get Lean,

  13. Helen

    June 26, 2019 , 10:38 pm

    Ann, when u say “flour”… Does that include cassava flour which is made from the Yuka root?

  14. ALI

    March 1, 2019 , 8:31 pm

    Zucchini and bananas add potassium. Per my doctor my potassium level was on the high side, what can I substitute potassium rich ingredients with?

  15. Jenna AlgaeCal

    March 4, 2019 , 2:31 pm

    Hi Ali,

    You could try swapping the zucchini and bananas for mango, papaya, or unsweetened applesauce. You can also simply omit them!

    – Jenna @ AlgaeCal

  16. Linda

    April 4, 2019 , 11:14 am

    I like the idea of smoothies, but the sugar content, from 9-24 grams seems excessive, even though it is from food sources. Do we not need to be mindful of our sugar intake for bone health? Thanks!

  17. Jenna AlgaeCal

    April 9, 2019 , 10:57 am

    Hi Linda,

    As you touched on, the sugar content in these smoothies is coming from natural fruit sources! These fruits also contain essential nutrients for your bone health that make them a much better choice than added refined sugars (which you definitely want to avoid).

    You can always choose low sugar alternatives if you prefer — for example, use zucchini in place of banana. 🙂

    – Jenna @ AlgaeCal

  18. Terry Lynne Pedersen

    May 28, 2019 , 8:31 am

    I’d love to have a recipe that has 1T
    chia seeds, 2Themp meal, and 2Tflaxseed meal. I’ve added those to 1c pea milk or almond milk, some water, and banana. Is this overdone.

  19. Jenna AlgaeCal

    May 28, 2019 , 10:34 am

    Great suggestions, Terry! You could definitely mix these ingredients in our smoothies for an added boost of nutrients. I think you might also enjoy our mango chia pudding recipe, see it here.

    – Jenna @ AlgaeCal

  20. ELAINE M PYER

    July 6, 2019 , 8:44 am

    What is Acai Puree and where do you get it

  21. Blaire AlgaeCal

    July 9, 2019 , 11:26 am

    Hi Elaine,

    It is blended acai berries, which are chock full of antioxidants and nutrients! You can find acai puree in the freezer aisle of most local grocers – we used Sambazon brand ?

    – Blaire @ AlgaeCal

  22. Sundae

    July 22, 2019 , 5:07 am

    Thanks

  23. Blaire AlgaeCal

    July 23, 2019 , 2:10 pm

    You’re so welcome, Sundae! 😀

    – Blaire @ AlgaeCal

  24. Cheri Alderson-Bunting

    August 10, 2019 , 5:58 am

    4 stars
    Outstanding! Not sure why it wouldn’t let me mark up five stars…

  25. Blaire AlgaeCal

    August 15, 2019 , 10:13 am

    No worries, Cheri! Thank you so much for sharing your review – glad you liked the recipes 😀

    – Blaire @ AlgaeCal

  26. Judith

    September 10, 2019 , 12:47 pm

    Thank you for the recipes. I haven’t had a chance to try them yet, but I’m sure that they are yummy. BTW, Soup season never ends in my home. Zucchini detox soup is always on my menu no matter what time of year it is. I drink it for my gut health, but it’s great for bone health too.

  27. Megan AlgaeCal

    September 11, 2019 , 8:06 am

    You’re very welcome, Judith!

    YUM, zucchini detox soup sounds absolutely delicious. 😀 Hope you’re able to try out some of our recipes soon – let us know what you think of them when you do!

    -Megan @ AlgaeCal

  28. Elisabeth C Hann

    February 21, 2020 , 10:35 am

    I just had a Dexa Scan done and found out I do not have osteoporosis!! I’ve been trying to follow your suggestions and they are working. What I have is spondilosis (spelling?) Would your protocol help with that?

  29. Megan AlgaeCal

    February 21, 2020 , 11:07 am

    Hi Elisabeth, great to hear you have strong healthy bones!! ?

    Our products were not studied to help with spondylosis, which is related to wear and tear of spinal discs and bone spurs. What we can say is that bone spurs are often associated with osteoarthritis and loss of cartilage, which can be linked to nutrient deficiency. For instance, silicon and vitamin C are needed for a component of cartilage called collagen, and vitamin D3 and K2 help with building cartilage. All of these nutrients and more are found in AlgaeCal Plus!

    To target any underlying inflammation, we suggest exercise, sleep, and an anti-inflammatory diet. You can learn more about top anti-inflammatory foods here. You can also learn about natural bone spur treatments here.

    Hoping this helps!

    -Megan @ AlgaeCal

  30. Bowers Katherine

    April 20, 2020 , 3:23 pm

    Hi. Where can I read more about spondylosis. I have this condition and u mentioned I can learn more about this on your sight. Can u tell me where to find the information please.

  31. Megan AlgaeCal

    April 21, 2020 , 2:08 pm

    Hi Katherine!

    Sorry for any confusion. We mentioned having further information on bone spurs, but we currently don’t have information about spondylosis on our webpage.

    If you have any other questions, feel free to give us a call at 1-800-820-0184! 🙂

    -Megan @ AlgaeCal

  32. JoAnne Orr

    September 10, 2020 , 8:20 pm

    I was just wondering about some things. The frozen fruit that I bought was unsweetened so I hope this works in these recipes. I bought frozen aqai fruit with no sugar and was unsweetened, also the other frozen fruit was unsweetened too. I hope these will be okay in these smoothies. I’m trying to stay within my budget.

  33. Megan AlgaeCal

    September 11, 2020 , 10:00 am

    No worries, JoAnne!

    These will still work great and are a healthier alternative to the sweetened options! Most fruits will have a natural sweetness to them too 🙂 Hope you enjoy the smoothies!

    -Megan @ AlgaeCal

  34. Yvette Vargas

    October 29, 2020 , 3:00 am

    These recipes are great but I’m concerned about the amount of sodium they have for a person with high blood pressure I would have to buy everything sugar free low sodium to make these smoothies

  35. Megan AlgaeCal

    October 29, 2020 , 2:40 pm

    Hi Yvette, thanks for reaching out. We’d love to provide some tips if you’re looking to lower the sodium and sugar amounts!

    Berry Blue Smoothie – This smoothie is quite low in sodium already. The only source of added sugar would be if you chose flavored yogurt or used a protein powder with added sugars. Aim to use plain yogurt and if using a protein powder, choose one with little or no added sugar.

    Chocolate Energy Smoothie – The main sources of sodium are coconut milk and peanut butter – when shopping, check the nutrition labels and feel free to use lower sodium alternatives or reduce the amount. This smoothie contains natural sugars only.

    Red Buster Smoothie – The main sources of sodium are almond milk and açai puree, so feel free to swap these out if you’d like! And choose products with no added sugars.

    Hope these help and let us know how your smoothies turn out! 😀

    -Megan @ AlgaeCal

  36. Sherri Weidman

    December 16, 2020 , 6:24 am

    5 stars
    Thank you for these recipes which sound delicious. All have too much carbs for my keto diet. Can you suggest a delicious keto smoothie recipe? I would love a berry one and a chocolate one. I find smoothies more difficult since I can’t add bananas. Thanks!

  37. Megan AlgaeCal

    December 18, 2020 , 10:01 am

    Hi Sherri!

    Feel free to leave out the banana and prunes in our Chocolate Energy Smoothie for a lower carb version. You may want to add more peanut butter, cacao, and some milk or milk alternative to adjust the flavours/consistency.

    For berry smoothies, blackberries, strawberries and raspberries are lower in carbohydrates, so feel free to swap these in! Hope this helps ❤️

    -Megan @ AlgaeCal

  38. Linda Chua

    January 30, 2022 , 7:52 pm

    I spent over $600.00 for your products as you promised it will increase my bone density. IT DID NOT!!! .
    My bone density is low. I need to send you a refund of my money for a false promise by your founder.
    wasted my money for a false promises .

  39. Kirby Johnson

    January 31, 2022 , 3:40 pm

    Linda,

    We can’t tell you how sorry we are to hear this. We’d love to review your DEXA scans together to get a better understanding of your situation. Of course, we’d be happy to honor our guarantee and would love to speak with you in order to schedule a DEXA review and discuss next steps. Please reach out to us by email including your DEXA results at [email protected] or by phone at 1-800-820-0184 (USA & Canada toll-free) 5am – 4pm PST weekdays, 6am – 4pm PST weekends to speak with one of our Bone Health Consultants. We want to support you as best we can during this time, Linda, please let us know how we can help you. In the meantime, please feel free to review our guarantee qualifying requirements HERE.

    – Kirby @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,