Build-Your-Own Rainbow Smoothie Bowl
Category: Breakfast, Mini-Meal | Best For: Colorful Eating, Family-Friendly | Difficulty: Easy
Smoothie bowls are perfect when chewing feels hard or appetite is low, but you still need nourishment. The smooth, cold texture is often well-tolerated, and you control exactly what goes in. This isn't a rigid recipe - it's a template you can customize based on what you have, what sounds good, and what your body needs today. Kids can build their own bowls, making this an easy way to feed the whole family from one base.
Serves: 2 | Prep Time: 10 min | Cook Time: 0 min | Ready In: 10 min
Smoothie Base Ingredients
2 cups frozen mixed berries
½ banana, peeled
1 cup 100% pineapple juice (or unsweetened coconut water, or 100% juice of your choice)
¼ cup low-fat vanilla Greek yogurt
Build Your Rainbow: Topping Ideas
🟡 Yellow/Orange Fruits:
Apricots, peaches, nectarines, oranges, cantaloupe, mango, papaya, pineapple
🔴 Red Fruits:
Cherries, raspberries, strawberries, red apples, watermelon, pomegranate, dragon fruit
⚪ White/Brown:
Bananas, brown pears, dates
🟢 Green Fruits:
Avocado, kiwi, green apples, honeydew
🟣 Blue/Purple Fruits:
Blueberries, acai, blackberries, plums, figs
✨ Extras for Crunch & Nutrition:
Granola, chia seeds, hemp seeds, nuts/nut butters, coconut flakes
Instructions
Wash all fresh produce you plan to use for toppings.
Peel and slice or dice fresh fruit for toppings. Set aside.
Add smoothie base ingredients (frozen berries, banana, juice, yogurt) to a blender. Blend until smooth, about 30-60 seconds. If mixture is too thick, add more liquid 1-2 tablespoons at a time.
Pour smoothie base into two bowls.
Top with your favorite ingredients - go wild with colors and textures, or keep it simple. There's no wrong way to do this.
Eat immediately while cold and fresh.
Nutrition Per Bowl (Base Only, Before Toppings)
180 Calories | 1g Fat (0.5g Saturated) | 41g Carbs (6g Fiber, 29g Sugar) | 5g Protein | 15mg Sodium
Note: Nutrition will vary based on toppings chosen.
Highlights
🌈 Rainbow of nutrients: Different colored fruits provide different nutrients and antioxidants
🥄 Easy to eat: Smooth texture, no chewing required if you skip toppings
💪 Protein boost: Greek yogurt provides protein
🎨 Visually appealing: Colorful presentation can help stimulate appetite
Dietitian's Notes
For Taste Changes:
If fruit tastes too sweet or intense, dilute with more liquid
If flavors are bland, add a squeeze of lemon or lime
Try different liquids for the base to fit what tastes best right now
For Texture Preferences:
Want it thicker: Add more frozen fruit or a few ice cubes, use less liquid
Want it thinner: Add more juice or water until it's drinkable with a straw
Skip toppings entirely if you just want smooth texture
For Boosting Nutrition:
More protein: Add a scoop of protein powder to the base, or use more yogurt
More calories: Add nut butter, avocado, or full-fat yogurt to the base
Lower sugar: Use unsweetened coconut water instead of juice, use plain Greek yogurt instead of vanilla
Make-Ahead Strategies:
Prep "smoothie packs" in freezer bags (fruit + yogurt measured out)
Pre-slice fresh topping fruits and store in containers
Keep frozen fruit stocked so you always have the base ready
Family-Friendly Tips:
Let kids choose their own rainbow colors
Make it a game: "How many colors can we add?"
Everyone can customize their own bowl from the same base
When to Use This Recipe
✓ Mornings when solid food is hard
✓ Want to get fruit intake without much effort
✓ Feeding multiple people with different preferences
✓ Quick nutrition for a small meal
✓ Teaching kids about colorful eating
✓ Hot days when cold food is more appealing