Get your daily dose of vitamins, minerals, fiber, probiotics, and prebiotics all in one refreshing smoothie! This Green Smoothie blends the goodness of greens, fruit, and kefir for a naturally nutritious boost—no powders or sweeteners required. It's great for your gut and overall good health.

two viviv green smoothies in mason jars, surrounded by kale and parsley and half a lemon.

In This Recipe

Healthy Green Smoothie Ingredients
The Science Behind Why This Green Smoothie with Kefir is so Incredibly Healthy
What are Probiotics and Prebiotics?
What you will love about this smoothie
Tips for the Healthiest Green Smoothie
How To Make A Green Smoothie
Recipe
Comments

There’s really no way to go wrong with eating fruits and vegetables in your morning smoothie - you're going to get fiber, vitamins and minerals. But it can get even better!

I used to think my morning green smoothie - with berries or bananas, almond or coconut milk and a handful of spinach or kale - was the ultimate. Then I listened to a Mel Robins Podcast Episode on Gut Health, and learned some compelling facts about probiotics and prebiotics that completely changed my smoothie game and inspired this super healthy green smoothie recipe.

After a few weeks of enjoying this Green Kefir Smoothie most mornings, I felt a noticeable difference in my energy levels as well as a significant improvement in my digestive health. Let's just say everything was running smoothly.

If you don't believe food can be medicine, drink this smoothie on a regular basis. You might just change your mind… and the ingredients in your smoothie.

two vibrant green smoothies on a counter surrounded by spears of celery, parsley sprigs, baby kale leaves, a lemon, a green apple and a bottle of kefir.

This smoothie has no added sweeteners—just a refreshing blend of fresh, tangy flavors with subtle notes of celery and parsley. It's an acquired taste, I'll admit. My husband scrunched up his brow the first time he tried it! But now he's sad if I don't make him one every day.

Healthy Green Smoothie Ingredients

This smoothie combines high-fiber, nutrient-dense fruits and vegetables with probiotic-rich kefir to maximize nutritional value while keeping carbs, calories, and sugar in check.

Kefir: Use plain, whole milk, or low-fat kefir—just ensure it has no added sugar or artificial ingredients. This tangy, fermented dairy drink is packed with vitamins, minerals, nutrients, and a wide variety of gut-enhancing probiotics (more than yogurt!). Research kefir, and you'll want to add it to everything!
Kale: Or other dark leafy greens like spinach, chard, or dandelion greens. Dark leafy greens are nutritional powerhouses, loaded with fiber, vitamins, minerals, and antioxidants.
Parsley: Or other green herbs like basil or mint for natural, fresh, herbaceous flavor. Parsley is readily available year-round, but I especially love the taste of basil in this smoothie when it's in season.
Celery: Low in calories, high in fiber, and a good source of bone-healthy vitamin K. Its high water content also adds healthy liquid to the smoothie.
Lemon: Brightens the flavor and adds a boost of vitamin C. Remove the peel and seeds. For a slightly sweeter and equally vitamin C-rich option, substitute ¼ cup of pineapple.
Apple: Great for your health in so many ways: rich in fiber, vitamins, and antioxidants. Granny Smith apples are the lowest in sugar, if that matters to you.

celery, parsley and green apple cut into chunks on a wooden cutting board with a bowl of baby kale leaves.

The Science Behind Why This Green Smoothie with Kefir is so Incredibly Healthy

Feel free to skip this section if you're not into scientific explanations of food phenomena. After all, this is a food blog, not a medical journal. Personally, I find this stuff fascinating.

Your gut is home to a complex ecosystem of microorganisms known as the gut microbiome. This intricate community of "good bacteria" plays a vital role in our overall health, impacting digestion, inflammation and immune system function.

Many everyday factors can harm our gut microbiome, including antibiotics, stress, excessive alcohol, and inadequate sleep.

The good news is that you can restore and nourish your gut microbiome—primarily by incorporating probiotics and prebiotics into your diet.

What are Probiotics and Prebiotics?

Probiotics are foods (or supplements) containing live microorganisms, or "good bacteria," and can help boost your gut's natural microflora. Probiotics can be found in fermented foods like yogurt, kimchi, kombucha and kefir (a particularly potent source!)

Prebiotics are a type of fiber that feed the good bacteria in our colon, leading to a healthier gut. Prebiotics are found in foods like kale, celery, apples, oats and legumes.

It's fascinating—and something I wasn't aware of before—that even if you eat plenty of probiotic-rich foods, they won't do much good without prebiotics.

Probiotics introduce beneficial bacteria to your gut, but they need prebiotics to thrive. So, combining probiotics and prebiotics in this green smoothie is a powerful way to support a healthy gut.

What you will love about this smoothie

Results! By incorporating this green smoothie into your routine, you'll nourish your gut microbiome and hopefully experience the benefits of more energy, less inflammation and a stronger immune system.
A sense of accomplishment: You've done something great for yourself before the day even begins!
The flavor: It's an acquired taste, but the refreshing tang is something I look forward to every day.

Tips for the Healthiest Green Smoothie

Real Food Ingredients: Whether you use kefir or another liquid base, choose a brand with no added sugar and one that is free of artificial ingredients.
While many pills and powders claim to give you all the necessary probiotics and prebiotics, it's hard to know the truth. Many experts agree it's best to get your nutrition from actual food.
Organic Fruits and Vegetables: I recommend using organic fruits and vegetables whenever possible for your daily smoothie. If organic isn't an option, check EWG's Dirty Dozen and Clean 15 lists to prioritize produce with the lowest pesticide residue. These lists can help you make informed choices about which conventional produce to buy.

Vitamix blender with kefir and kale leave in the blending container, and a bottle of kefir on the counter next to it.

How To Make A Green Smoothie

Use a high-speed blender like a Vitamix or a Nutribullet.
For the smoothest texture, especially with a smaller blender, start by blending the liquid with the most fibrous ingredient - in this case, the kale.
Cut fruits and vegetables into small chunks for easier blending.
Once you've achieved the desired consistency, thin with more liquid or add ice for a thicker, frostier smoothie.

Vivid green smoothie being poured from a plastic blender cup into a glass.

If you care about healthy eating, be sure to explore more recipes on our site. Panning The Globe specializes in delicious real food recipes made with healthy wholesome ingredients.

For more on gut health, listen to this podcast with gastroenterologist and gut biome expert Dr Robynne Chutkan.

Are you ready to supercharge your morning routine? Give this super healthy green smoothie with kefir a try and please let us know what you think!

Recipe