This healthy blueberry smoothie without yogurt tastes just like peanut butter and jelly, but without the peanuts! A favorite recipe that mixes frozen blueberries and sunbutter for a delicious allergy friendly breakfast or snack.
One of my absolute favorite smoothies of all time, this blueberry and sunbutter smoothie has been a hit with readers for years. With just 5 ingredients, it's easy to throw together for a quick snack on the go.
Not only that, but a healthy blueberry smoothie like this one can boost brain health with antioxidants and neuroprotective benefits. Pair this delicious smoothie with a protein-packed breakfast like Mini Quiche for a full meal.
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Healthy Blueberry Smoothie Benefits
This healthy blueberry smoothie is excellent for brain health and here are a few reasons why:
- Neuroprotective benefits - Berry fruits have been researched to improve motor and cognitive function as well as enhancing neuroplasticity.
- Improve gut health - Promote healthy digestion and maintain regularity by adding blueberries to your meals!
- Low histamine - If histamine presents an issue for you, this blueberry smoothie without yogurt will be a satisfying low histamine alternative.
- Brain fog fighter - Because of the high antioxidants, blueberry compounds are even added to supplements that help fight memory loss and brain fog - like magnesium threonate.
Using Sunbutter in Smoothies
Since I'm personally sensitive to nuts, one of my favorite substitutes to add a little fat and protein to smoothies is sunflower seed butter or "sunbutter" for short.
It's roasted flavor is similar to peanut butter but a little more mild. And this smoothie truly reminds me of that peanut butter and jelly sandwich taste.
Sunbutters can vary greatly in flavor, so test it out first to make sure you like the taste. My personal favorite is Sunbutter Organic, roasted but unsalted.
Ingredients
- Frozen blueberries - I highly recommend frozen wild blueberries. These are smaller and tend to have more intense flavor than regular blueberries. Wild blueberries are also higher in antioxidants and can be found with the frozen fruit at Trader Joe's.
- Dried mulberries - These are optional but I highly recommend them to boost the berry flavor. They can be ordered online or found in health food stores around smoothie add ins or nutritional supplements. They also add sweetness without using banana or honey.
- Sunbutter - For the best faux peanut butter and jelly smoothie, I suggest using sunbutter. However, you can also substitute this with pumpkin seed butter for a nut-free alternative.
- Milk - Regular milk can be used as well as hemp milk or oat milk depending on what your personal dietary preferences allow
- Vanilla - For smoothies, I like to use an alcohol free vanilla extract.
Optional Smoothie Ingredients
To boost the benefits of this healthy blueberry smoothie you can add:
- Hemp, chia, or flaxseed - These can also help increase the omega-3 content of your smoothie.
- Protein powder
- Cottage cheese - Also boosts protein content and will make it more creamy without adding yogurt.
- Greens - Kale or spinach make a great addition.
Just remember a lot of these additions have very strong flavors, so go easy on them unless you want to change the overall flavor of the smoothie.
There's nothing worse than taking a healthy and delicious smoothie, but making it taste earthy with too many greens or hemp seeds!
Step-by-Step Process
This blueberry smoothie without yogurt is so easy to make with just a few steps:
- Start by adding the frozen wild blueberries to the blender.
- Add the rest of the ingredients to the blender except for ice.
- Blend until smooth, adding ice if needed.
- Serve while cold!
Extra Protein Options
Hemp Milk - If you're concerned about getting enough protein in your diet, making your own hemp milk is the perfect way to add extra protein to your smoothies. Just a tablespoon of hemp seeds contains about 5 grams of protein, so if you're using a cup of homemade hemp milk in your smoothie you're getting the same protein roughly two eggs would give you.
Protein Powder - There are a few great options for protein powders without nuts or collagen. I just recommend not using the full amount suggested on the powder as the flavor can be overpowering.
Cottage Cheese - Cottage cheese makes a great sub for yogurt, especially when blended.
How to Prep a Smoothie
Because smoothies can change in texture after they're made, especially when adding extras like chia seeds or certain powders, I recommend prepping this smoothie with most of the ingredients in small bags to store in the freezer.
Add the blueberries, mulberries, sunbutter, vanilla, and any extra greens or seeds you want to use to a small container or bag. Then throw that in the blender along with milk when you're ready to make.
Serving Suggestions
This healthy blueberry smoothie makes a great snack during the warmer months, or can be a wonderful breakfast if served with extra protein.
If you're looking for extra breakfast options for pairing, I highly recommend quiche! I love the Quiche Florentine and Mini Quiche for a grab and go option.
More Smoothies without Yogurt
For more recipes like this healthy blueberry smoothie, check out my full post on great smoothies without yogurt or these fantastic individual recipes. And for a mixed berry smoothie with extra protein, try my Berry Protein Smoothie!
If you make this, tag me #thedizzycook or @thedizzycook on Facebook and Instagram. And if you love the recipe, please leave a review below! Follow along on my Pinterest for more great recipes.
Healthy Blueberry Smoothie
Equipment
- 1 high powered blender like Ninja, Nutribullet or Vitamix
Ingredients
- 1 cup frozen wild blueberries
- 2 tablespoons dried mulberries (optional but strongly recommended!)
- 2 tablespoons sunbutter (sunflower seed butter)
- ½ teaspoon vanilla extract
- ¾ cup milk of choice
- ½ cup ice as needed
Instructions
- Add frozen blueberries, mulberries, sunbutter, vanilla, and milk to the blender and pulse to grind, eventually blending at high speed until smooth. If using any add ins like greens or seeds, just add them with the rest of the ingredients.
- Use a blender tamper, if needed, to push down the mixture instead of adding more liquid. Once combined, add about ½ cup of ice if needed to thicken. Blend till smooth.
Notes
- Sunbutter can be replaced with pumpkin seed butter.
- Additions include chia, flaxseeed, hemp seed, cottage cheese, greens, and protein powder. See post for specific suggestions.
- Dried mulberries can be found at health food stores and online.
Mairin says
This is the smoothie of Alicia’s that I’ve made the most bc it’s made with ingredients I always have on hand, & is so delicious. I use full fat oat milk & sunflower seed butter that’s slightly salted, but not sweetened. I’ve truly made this more times than I can remember, that’s how quick, easy, & delicious it is!
Megan says
Hi Alicia,
I've been suffering from nausea lately and haven't been able to get breakfast down. I thought, oh smoothies! I love this one. Perfect. Also just wanted to say I was diagnosed with VM 2 years ago and your website and recipes have been a major part of my recovery!
Thank you for sharing your journey and gift with us!!
Alicia says
Thanks so much for sharing that with me, Megan!! I really have to recommend the anti-inflammatory smoothie too if you haven't tried. People seem to love that one on bad days. 🙂
Leslie Springer says
Love this smoothie. I really didn't do smoothies until I had to do the HYH Diet. I always had a hard time doing breakfast. But now I have many options thanks to Alicia
Lori says
I used to have a smoothie with blueberries and bananas and spinach every day. I also suffered from migraine a lot! After dealing with vertigo and starting the HYH diet and discovering your wonderful cookbook, I can now have a smoothie every day again! I love this smoothie. I really love the sun butter. It adds such a great flavor!
Alicia says
Thank you, Lori!! So glad you're enjoying them again. 🙂
Nicole says
Love this! I am currently pregnant and use this recipe for a meal replacement when I am super nauseous and can’t stomach anything else. Thank you.
audrey helena brace says
Just read that sunbutter raises sunbutter. Tell me this isn't so!
Stephanie says
I just made this smoothie and it is the BEST smoothie I have ever had! I have been searching for one without bananas, which has proven to be very difficult. Who knew sunbutter would make it so tasty? Thanks so much!
Alicia says
Haha! I know!! I had the same reaction too! 🙂 Thanks, Stephanie.
Lovie Brown says
I just found out after 20 something years that I have Veda vestibular migraine just started vitamins b2 and magnesium it’s only been sense Friday that I’ve been on them I was wondering with that and changed diet does it get better cause I’m still experiencing the headache and so Frustrated with the diet meal even though I’m doing it so I can get better just wondering how long it takes to feel 100 percent can you give me some tips on foods I’ve read a lot of things on line and I found your site
Alicia says
I honestly cannot tell you how long it will take, but just for reference it took me over 2 years of doing the diet, supplements, meds, mindfulness, therapy, and a strict sleep schedule to have 100% days again. So don't expect to see a difference in a few days. I've known some readers who felt better on the diet within 3 weeks and others who felt better after 9 months, so it's just very individual. The best thing you can do is just to hang in there with it, even when you're not noticing a big difference.
This post may help you - FAQ. And I would definitely read this one as well - VM Guide for Dummies.
Andy R from Boise says
Alicia,
This smoothie is amazing! And in fact we are making this every single day and even brought our blender when we took a road trip for a workshop. To be honest, until I purchased your cookbook, I thought I did not like oat milk or sun butter..... Thank you for this site and all the information you put out there; I feel I am making steps in controlling my vestibular migraines! I also just ordered the Migrastil Travel Kit you posted about on 11/2/21.
Thank you!!!
Nancy says
Hey Alicia,
This does look super easy and quick for week day mornings. Can I just use regular whole milk?
Alicia says
Of course! It's my favorite for weekdays. I'm actually putting this one in the cookbook.
Katie H says
Just made this with a few adjustments (mixed frozen fruit instead of mulberries and TJ's organic apple juice instead of hemp milk) and it came out soooo good. It really tastes like a peanut butter and jelly. Thank you!
Alicia says
Thanks for the review, Katie! So glad you enjoyed it and love your subs!