Gut-friendly Blackberry PB + J Smoothie

Good for your gut, with a nostalgic PB + J flavour, this easy blackberry smoothie makes a filling and yummy snack!

Wanting to take better care of your gut health? Eating more plants will help you get there…and this blackberry smoothie is a perfect way to start! Nothing this dietitian loves more than an easy win, amiright??

Made with high fibre blackberries and dates, this PB+J smoothie has 8 grams of fibre plus a host of prebiotic benefits too. Let’s get nerdy: dates and berries, including blackberries, are rich in phytochemicals called polyphenols which are thought to have a prebiotic effect on your gut microbiome and boost your production of beneficial short chain fatty acids.

I loooooove dates for a bunch of reasons: their jammy texture, rich flavour, and they make an awesome gut-friendly sweetener (they’re even low FODMAP!). This isn’t a totally low FODMAP smoothie as blackberries contain fructose, but if you’re past the elimination phase and aren’t fructose-sensitive, go for it!

PSST….if you need a totally low FODMAP berry smoothie, try my blueberry spinach smoothie!

Oh, and by the way, I think of this as more of a gut healthy snack smoothie as opposed to breakfast as it’s on the lighter side, with 8 grams of protein (but you could always add a protein powder!). It could be great pre-workout, or as an afterschool snack!

A couple hot tips to make this Blackberry PB+J smoothie the very best

I’m always so surprised when folks say that no one needs another smoothie recipe…because if you’ve ever choked down a sludgy, very not delicious smoothie you KNOW.

Surprisingly, a blackberry smoothie is NOT that easy to perfect. I think I tested this one about 8 times (!) before landing on this recipe. Because blackberries can be sour, bitter and everything in between. So I’ve learned a couple of things ha ha.

I’m using almond milk again – just like in my mango cardamom smoothie – because I found that my beloved soy milk tamped the flavours too much. Banana totally took over…so NO bananas! Dates give the smoothie more of that actually jammy flavour.

More nourishing snack smoothies to give you a boost

• Raw Carrot and Fresh Ginger Smoothie
• Low FODMAP Papaya Lime Smoothie
• Watermelon Strawberry Smoothie with Almond Milk
• Cucumber Smoothie with Kiwi and Mint

Print

Gut-healthy Blackberry PB + J Smoothie

Good for your gut, with a nostalgic PB + J flavour, this easy blackberry smoothie makes a nourishing and yummy snack!

Course smoothie, Snack

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Keyword gut friendly foods, healthy snack, low fodmap snack

Dietary Preference dairy free, vegan, vegetarian

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 serving

Author Desiree Nielsen, RD

Equipment

• High Speed Blender or a strong bullet blender

Ingredients

• 1 cup unsweetened almond milk
• ½ rounded cup blackberries fresh or frozen
• 1 rounded tablespoon natural peanut butter
• 1 or 2 Medjool dates start with one!
• 1 teaspoon vanilla

Optional, to mask bitter blackberries

• ¼ teaspoon cinnamon

Imperial – Metric

Instructions

• Pop the milk, blackberries, one date, peanut butter and vanilla into a high speed blender and blend on high until smooth, about 60 seconds. Taste, add the other date if needed (and reblend!), and enjoy.

Notes

With two Medjool dates, this smoothie has almost 10g fibre!

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