Looking for a delicious, blood sugar-balancing smoothie that supports hormone health, reduces insulin resistance and fights inflammation? This Healthy Blueberry Smoothie with Chia, Spinach & Banana is the perfect PCOS-friendly breakfast or anti-inflammatory snack to keep you energized all day long.
Packed with superfoods for PCOS, including blueberries, chia seeds, spinach, banana, and hemp seeds, this easy smoothie recipe is loaded with fiber, protein, and healthy fats to help combat insulin resistance, curb cravings, and support hormone balance.
If you’re looking for a quick and nutritious smoothie for hormone health—this might just become your new go-to breakfast smoothie!
Why This Smoothie is Perfect for PCOS & Blood Sugar Balance
Balancing blood sugar is key for managing PCOS symptoms like cravings, fatigue, and weight gain. This hormone-balancing smoothie combines low-glycemic fruits, fiber, healthy fats, and plant-based protein to keep blood sugar stable and reduce inflammation.
Here’s what makes this healthy breakfast smoothie so powerful:
Blueberries: Antioxidant Powerhouse
- Rich in antioxidants for hormone balance, especially anthocyanin, which help fight inflammation in PCOS.
- Low-glycemic fruit that won’t spike blood sugar.
- Supports brain function, heart health, and metabolism.
Spinach: The Nutrient-Dense Green
- Packed with magnesium, folate, and iron—essential for reducing inflammation and supporting ovulation.
- Helps boost energy levels and overall hormone health.
Banana: Natural Sweetness + Essential Minerals
- Provides a natural source of carbohydrates for sustained energy.
- High in potassium, which supports healthy blood pressure and muscle function.
Chia Seeds: Omega-3 & Fiber Boost
- Loaded with fiber for gut health and plant-based omega-3s to reduce androgens and inflammation.
- Helps with digestion and blood sugar control.
Hemp Seeds: A Protein-Packed Superfood
- One of the best plant-based proteins for PCOS—complete with all 9 essential amino acids.
- Rich in magnesium, which supports insulin sensitivity and reduces PMS symptoms.
- Adds healthy fats and protein to keep you full longer.
Cocoa Powder: A Delicious, Antioxidant Boost
- Packed with powerful antioxidants that support hormone balance, reduce inflammation, and improve insulin sensitivity.
- Cocoa is a great source of flavonoids, magnesium, and theobromine, which help reduce stress, support blood sugar control, and promote overall well-being
How to Make
How This Smoothie Supports Insulin Resistance & Hormone Balance
If you have PCOS, insulin resistance, or blood sugar issues, this low-glycemic smoothie recipe is a great way to nourish your body without sugar crashes.
✔ High in fiber → Slows down sugar absorption, keeping blood sugar stable.
✔ Healthy fats & protein → Helps curb cravings and keeps you full longer.
✔ Anti-inflammatory superfoods → Supports hormone balance naturally.
Healthy Blueberry Smoothie for Insulin Resistance (PCOS-Friendly)
Healthy Blueberry Smoothie (PCOS-friendly)
Ingredients
- 1 cup 1 cup blueberries frozen
- 1 cup baby spinach loosely packed
- 1/2 each banana frozen and cut into chunks
- 1 tbsp chia seeds
- 1 cup almond milk, unsweetened Or milk of choice
- 1 tbsp cocoa powder, unsweetened
- 1.5 tsp hemp seeds
- 1 scoop protein powder, (1 scoop at least 20g protein) Or collagen peptides
Instructions
- Place all ingredients in blender and process until smooth.
Video
Nutrition
Easy Recipe Modifications & Customizations
Add More Greens
- Swap spinach for kale, Swiss chard, or even frozen zucchini for extra nutrients and fiber.
Keep It Convenient
- Use frozen fruit and frozen spinach so you don’t have to worry about it spoiling. If using frozen spinach, only use 1/4 cup since it is cooked and it’s volume decreased.
Boost the Protein
- Add a scoop of unflavored collagen peptides (I like Vital Proteins) or vanilla protein powder to make this a high-protein smoothie for PCOS. (I find collagen peptides to not change the taste or texture of the smoothie.)
Make it Extra Creamy
- Blend in ½ an avocado for a thicker, creamier texture and a boost of healthy fats. (Pro-tip- Grab frozen avocado chunks at the store)
Supercharge with Spices & Supplements
- Add ½ tsp cinnamon to help reduce insulin resistance.
- Toss in a tablespoon of flaxseeds for more omega-3s and hormone balance.
Save Time By Making Smoothie Packs
- Take some time to meal prep individual smoothie packs- add all ingredients except liquid into a resealable bag or container and then freeze. When you are ready to eat, just dump into the blender, add liquid and blend.
More PCOS-Friendly Smoothies & Breakfast Ideas
Looking for more PCOS-friendly breakfast ideas? Try these easy hormone-balancing recipes:
- 13 PCOS-Friendly Smoothie
- Perfect Green Smoothie for PCOS
- Fertility Smoothie- Berry Avocado Smoothie
- 43 Easy PCOS Breakfast Ideas
Final Thoughts
This Healthy Blueberry Smoothie with Chia, Spinach, Banana & Hemp Seeds is the ultimate hormone-balancing drink to help fight inflammation, balance blood sugar, and support PCOS symptom management.
It’s an easy, quick, and delicious way to nourish your body while keeping blood sugar stable. Whether you enjoy it as a PCOS-friendly breakfast smoothie, an anti-inflammatory snack, or a post-workout drink, it’s packed with nutrients to help you feel your best.
✅ Try this smoothie and let me know what you think!
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Meggie Connelly MS, RD, LDN is a Registered Dietitian Nutritionist, PCOS Advocate and Culinary Nutritionist who helps individuals with PCOS and chronic dieters go from confused, frustrated and exhausted to confident and balanced.
