Blueberry Cinnamon Morning Smoothie
Sweet blueberries, creamy banana, and a hint of cinnamon — a comforting, energizing start to your day.
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If you know me at all you know blueberries are my favourite berry. No contest.
Salads. Baking. Desserts. Salsas. Smoothies. Fish tacos. I put them in everything. Fresh in July. Frozen the rest of the year. They show up in my kitchen more than any other fruit — because they work in literally everything.
This smoothie is one of my go-to's. It's the one I reach for on mornings when I want something that feels comforting but still does serious work for my body. Sweet frozen blueberries. Creamy banana. A warm hug of cinnamon. And enough protein to keep me steady until lunch.
Five minutes. One blender. Done before the coffee is ready. 💚
Why this smoothie works harder than it tastes
28g of protein. 6g of fibre. Antioxidants. Omega-3s. Probiotics. Blood sugar support. All in one glass.
For women in perimenopause and beyond, mornings that start with protein and fibre set the tone for the entire day. This smoothie delivers both — plus a few quiet heroes doing work behind the scenes.
The Greek yogurt or cottage cheese brings probiotics that support your gut microbiome. The chia seeds or ground flax add omega-3 fatty acids and soluble fibre. The collagen peptides support joints, skin, and gut lining. And the cinnamon? It's not just for flavour — cinnamon helps regulate blood sugar naturally. Natural sweetness from the fruit. Zero added sugar. All the flavour. None of the crash.
That's not a smoothie. That's a strategy. 😄
Real Talk — why cinnamon is my secret weapon
Most people think of cinnamon as a baking spice. Something that goes in cookies and apple pie. But here's what I've learned — cinnamon is one of the most underrated tools in your kitchen for blood sugar support.
It helps your body process glucose more efficiently. It adds natural sweetness to anything you put it in — which means you need less sugar. And it makes a blueberry smoothie taste like a warm hug on a cold morning.
I add it to smoothies, oatmeal, yogurt bowls, even my coffee. Just a teaspoon changes the whole experience. And your blood sugar stays steady instead of spiking and crashing.
One spice. Zero cost. Big impact. Start adding it to everything. 💚
What you need
Serves 1 · Prep: 5 min
¾ cup frozen blueberries
½ frozen banana
¾ cup plain Greek yogurt (2% or higher) or cottage cheese
½ cup water or coconut water
1 scoop Sta-Natural Plant Based Protein Shake — Vanilla or Slender FX Meal Replacement Shake — French Vanilla ← Youngevity
1 scoop Collagen Peptides ← Youngevity (optional but recommended)
1 tbsp chia seeds or ground flax
1 tsp ground cinnamon
Optional toppings:
Fresh blueberries or raspberries
Granola or crushed almonds, walnuts, or pistachios
Extra chia or hemp seeds
Make it
Blend — Add all ingredients to a blender. Blend until smooth and creamy.
Pour — Transfer to a glass or bowl.
Top & serve — Add toppings if using and enjoy immediately.
💡 Pro tip: Pour it into a bowl and add toppings for a thicker, spoonable experience. Add it to a glass for a grab-and-go morning. Same smoothie — two different vibes.
Nutrition snapshot(estimated per serving, without optional toppings)
Calories: ~340 · Protein: ~28g · Carbs: ~36g · Fat: ~8g · Fibre: ~6g
Why you'll love this
✅ Antioxidant-rich blueberries for brain and inflammation support
✅ Gut-friendly probiotics from Greek yogurt
✅ Cinnamon helps regulate blood sugar naturally
✅ Collagen support from the inside out
✅ 28g of protein — keeps you full until lunch
✅ Frozen fruit means you can make this year-round
You just did something worth noticing.
You blended a smoothie with 28g of protein, 6g of fibre, probiotics, omega-3s, and blood sugar support — in 5 minutes. No drive-through. No sugar-loaded juice bar. No skipping breakfast because mornings are chaos. Just you, a blender, and real ingredients doing real work for your body. That's not just a smoothie. That's your morning handled.
Kitchen Wisdom 💡
Frozen fruit is your friend. Frozen blueberries and frozen banana make this thick, cold, and creamy without ice watering it down. Freeze your banana slices on a parchment-lined sheet pan and keep a bag in the freezer at all times.
Cinnamon does more than taste good. It helps regulate blood sugar response naturally. Add it to smoothies, yogurt, oatmeal, and coffee. One teaspoon a day — your body will notice the difference.
Cottage cheese for extra protein. Swap the Greek yogurt for whipped cottage cheese and the protein count climbs even higher. You won't taste the difference — just a thicker, creamier smoothie.
FAQ
Can I make this without protein powder?
You can — but your protein drops to about 15g. The protein powder is what pushes this from a snack to a meal. Worth adding.
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Fresh blueberries or frozen?
Frozen is actually better for smoothies — it makes the texture thick and cold without needing ice. Fresh works too but add a handful of ice cubes to get the same consistency.
Can I prep this the night before?
You can pre-portion the dry and frozen ingredients into a bag or container the night before. In the morning just dump into the blender, add the yogurt and liquid, and blend. Under 2 minutes.
Want the full digital recipe card?
→ Blueberry Cinnamon Morning Smoothie — Full Digital Recipe Card
Food is just one piece of the puzzle.
You've been doing everything right and still feel off — low energy, brain fog, poor sleep, increased pain, chronic fatigue, or just that nagging feeling that something isn't quite right. Friend, you're not alone. And your body may be trying to tell you something important.
In just 15 minutes, my DeCode Your Body Discovery gives you real insight into potential imbalances across four body systems — so you can stop guessing and start understanding what your body actually needs.
👉 Take the DeCode Your Body Assessment →
Or DM me the word DECODE on Instagram and we'll figure it out together.
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Happy cooking! 💚
Remember — I'm here to NourishHER, and that's you, my friend.
Let's take care of you together.
— Denise
