Nutrient Dense Green Smoothie

Weeeeeeeeee. I don’t know what it is, but I’m having a hard time writing anything about this awesome green smoothie, so I'm going to keep it short and sweet today. But really, is there any other way to kick off the beginning of the week than with a delicious and nutrient-dense green smoothie?  Today I'm sharing my favorite go-to recipe as of late and how I upgrade it to be nutrient dense.

Smoothies are kind of complicated. They have the reputation of being healthy when often times they are made with lots of high-sugar fruits and fruit juices, making them about as nutritious as a milkshake. If you’ve been reading this blog or following my instagram for a while, you know I’m all about nutrient-density, which basically means eating things that are health promoting and rich in nutrients. For example, things like leafy greens, avocados, coconut—those are all nutrient-dense foods. They pack a punch and are super satisfying foods. Examples of non-nutrient dense food would be any processed food or high-sugar foods. When making smoothies, I like to use low-sugar fruits, lots of leafy greens and some special other additions to really crank the nutrient density up a notch. I chose every ingredient in this recipe for a reason.

Greens: We all know they are great for us—they are nutrient dense, high in vitamin C and pack a punch of fuel for your cells

Raspberries: I like to keep the fruit in my smoothie reserved for low-sugar berries, which keeps the smoothie low-sugar overall. I like to avoid bananas and all tropical fruits in my smoothies because those have a high glycemic index.

Apple Sauce: Adds a touch more of sweetness and ups the carbohydrate content (which I am working on!)

Mineral Water: Instead of using juice or coconut water to liquefy the smoothie, I like to use sparkling water. You can also use regular filtered water. My favorite sparkling water is Gerolsteiner. You can buy it at trader Joe's!

Egg Yolks: YUP. Raw egg yolks. Leave the white out—the yolk is where all the nutrients is. Find pasture-raised eggs free of soy or corn.

Matcha: Antioxidants! And small caffeine boost. Also helps give this smoothie a beautiful green color instead of a more brown color that combining berries + greens produces.

Collagen: Gut healing. Great for skin, hair and nails. Protein rich and nutrient dense.

Stevia: Just to give it an added touch of sweetness. Feel free to leave out if you want.

MCT oil: Your brain needs fat to be healthy and to perform optimally. MCT oil is a great option for upgrading a smoothie and adding fat. This will help keep you satiated. You can alternatively use 1 teaspoon coconut oil but MCT is a much more concentrated form of coconut oil.

Nutrient Dense Green Smoothie


  • 2 cups mixed greens or spinach
  • 1/2 cup frozen raspberries
  • 1/2 cup apple sauce
  • 1/2 cup mineral water
  • 2 raw, egg yolks (leave the white out and use eggs from pasture-raised chickens!)
  • 1 teaspoon coconut oil 
  • 1 teaspoon matcha
  • 2-3 drops liquid stevia 
  • 1-2 tablespoons grass-fed collagen 


  1. Add all of the ingredients except the grass-fed collagen to a high-speed blender and then blend until smooth
  2. Add grass-fed collagen powder and blend for 10 more seconds. Added desired toppings
Recipescharlotte dupontComment