Packed with prunes, leafy greens, pumpkin seeds, almond butter, and chia seeds, this dairy-free Prune Smoothie recipe delivers powerful nutrients to support bone strength and density. Created by a Registered Dietitian Nutritionist, it’s designed to provide calcium, magnesium, vitamin K, and anti-inflammatory benefits in one simple, delicious blend. (Dairy-free and nut-free option.)
Whether you’re focused on preventing bone loss or want to add more plant-based bone nutrients to your day, this smoothie makes it easy.
This Prune Smoothie recipe was inspired by my Longevity Smoothie with Flax and No-Banana Berry Smoothie on my site. See this article on Top Strong Bone Foods on my site.
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🦴 Why This Smoothie Supports Bone Health
Prunes are rich in antioxidants and potassium and have been shown to reduce bone loss, especially in postmenopausal women. Collard greens offer highly absorbable calcium and vitamin K, while pumpkin seeds, chia seeds, and almond butter add magnesium and calcium, essential for bone formation and mineralization. A clean one-ingredient protein powder helps support muscular and skeletal strength. This Prune Smoothie is a satisfying way to help your bones thrive.
👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Collard Greens are one of the best plant-based sources of calcium and vitamin K, two nutrients essential for building and maintaining strong bones. Use them lightly cooked in this smoothie to make the calcium more bioavailable. Raw leafy greens like spinach or Swiss chard also have calcium, but they’re packed with oxalates, which block calcium absorption. Cooking helps break those oxalates down, making it easier for your body to absorb the calcium.
- Pumpkin seeds are rich in magnesium and plant-based protein, essential for strong bones. Magnesium supports calcium absorption and vitamin D activation, while protein helps maintain bone density. Just one ounce adds a solid boost without changing the flavor.
- Almond butter adds magnesium, calcium, and healthy fats—a trio that supports bone strength. Magnesium boosts calcium absorption, while calcium helps keep bones strong. It also gives the smoothie a creamy texture and subtle nutty flavor.
- Chia seeds are packed with bone-supporting nutrients, including calcium and magnesium. One tablespoon provides 76 mg of calcium, and two tablespoons offer about 14% of your daily calcium needs. They also contain magnesium, which plays a key role in bone formation. They give this Prune Smoothie for strong bones a deliciously creamy texture.
- Nondairy Milk: Unsweetened soy or pea milk adds calcium and plant-based protein, both essential for bone strength. Fortified versions offer more calcium, and while some studies have linked high-dose calcium supplements to increased cardiovascular risk, consuming moderate amounts of fortified calcium with food does not appear to pose a concern.
- Prunes are rich in vitamin K, magnesium, and potassium—key nutrients for maintaining bone density. Studies show that five prunes daily may reduce bone loss, especially in postmenopausal women. They are rich in bioactive compounds like polyphenols that may blunt the inflammatory pathways that lead to bone loss. A daily serving can be a simple, natural way to support strong, healthy bones.
Optional:
- Protein powder: A clean, one-ingredient protein powder adds protein without unnecessary additives. Protein is essential for bone strength, helping maintain bone mass as we age. Research shows that adequate protein intake supports better bone density, especially when paired with calcium and resistance training. I used this healthy one-ingredient unsweetened protein powder linked here.
- Turmeric: Its active compound, curcumin, has been proven to benefit inflammatory diseases. Scoring as the most anti-inflammatory food in the Dietary Inflammatory Index, just half a teaspoon daily can help reduce inflammation and support overall wellness.
- Black Pepper (pinch- does not taste): Enhances the anti-inflammatory benefits of curcumin.
- Cinnamon is one of the cheapest common food sources of antioxidants. I use Ceylon cinnamon to avoid the higher coumarin levels in cassia, making this smoothie safe and nourishing.
See the printable recipe card below for quantities.
🥬 Substitutions
- Leafy greens - substitute collard greens with kale, bok choy, or other calcium-rich, low-oxalate greens
- Almond butter - use tahini instead for nut-free, or omit it entirely.
- Nondairy milk - use your choice of milk or substitute with coconut water
- Protien powder - substitute with 1 scoop of desired protein powder or omit it entirely and reduce the quantity of milk as needed
- Prunes - use pitted dates instead to taste
- Mango - substitute with frozen berries, or banana as desired
For more healthy smoothie recipes, visit my Healthy Vegan Breakfasts page.
📖 How to Make a Prune Smoothie for Strong Bones
This is an overview. The full instructions are in the recipe card below.
- Prepare the leafy greens: Remove the tough stems (optional) from the collards or kale leaves. Rinse them and roughly chop.
- Cook: Place the greens in a small saucepan. Cover and steam over low heat until just wilted.
- Add the nondairy milk to the blender first before the seeds and spices. This helps prevent ingredients like chia seeds, turmeric, and cinnamon from sticking to the bottom and ensures everything blends smoothly and evenly. Add the steamed greens, prunes, frozen mango, almond butter, pumpkin seeds, chia seeds, protein powder, turmeric, black pepper, and cinnamon (if using).
- Blend on high until smooth, using a tamper if needed to help everything blend evenly.
✔️ Expert Tips
- Raw greens can be used instead of lightly cooked ones, but cooking reduces oxalates, which can block calcium absorption. Cooked low-oxalate greens like collards or kale generally offer more bioavailable calcium than raw. If using raw, blend thoroughly to support digestibility and absorption.
- Sulforaphane: To increase this anti-cancer compound in the leafy greens, chop them 40 minutes before steaming, or add mustard powder after cooking.
- Add the nondairy milk to the blender first before the seeds and spices. This helps prevent ingredients like chia seeds, turmeric, and cinnamon from sticking to the bottom and ensures everything blends smoothly and evenly. Add more milk or coconut water until the desired texture is reached.
- This smoothie also doubles as a delicious pudding, depending on how much milk you use and how long it chills. Use less liquid for a thicker texture, and enjoy it with a spoon straight from the fridge.
- Storage: Refrigerate in an airtight container for up to 4 days. This prune smoothie keeps well in the fridge due to the fiber from prunes and chia seeds. It holds its texture and does not separate or become watery over time.
- The Stainless Steel Blender canister is linked below in my Favorite Cookware.
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🍽️ Related Recipes
🙋🏽♀️ Recipe FAQs
Research indicates that consuming 5–6 prunes daily (approximately 50 grams) can help maintain bone density, particularly in postmenopausal women. Incorporating this amount into a smoothie is an effective and convenient way to support bone health.
Prune smoothies can support osteoporosis prevention when combined with a healthy lifestyle. Prunes are rich in vitamin K, potassium, and polyphenols, all of which contribute to bone strength. Regular consumption has been linked to reduced bone loss and improved bone mineral density. Pairing prune intake with strength training and adequate protein further enhances bone-building benefits.
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Let me know your thoughts on this Prune Smoothie recipe by leaving a ⭐️ rating below or sharing it on Instagram.
📖 Recipe
Prune Smoothie
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Ingredients
- 1 cup chopped leafy greens (collard greens, kale, or bok choy)
- 1 cup unsweetened nondairy milk (soy, pea, hemp, or high-protein milk) plus more milk or coconut water as needed
- 6 prunes (soaked in hot water for 5 minutes)
- 1 cup frozen mango or frozen berries or 1 frozen banana
- 1 tablespoon almond butter or nut butter or tahini
- 2 tablespoons raw pumpkin seeds
- 1 tablespoon chia seeds
- 1 scoop protein powder (see notes)
- ¼ teaspoon turmeric optional
- Pinch of black pepper optional
- ¼ teaspoon cinnamon optional
Instructions
- Prepare the leafy greens: Rinse the chopped greens and place them in a small saucepan. Cover and steam over low heat for about 3 minutes, or until just wilted.
- Add to a blender the nondairy milk, steamed greens, prunes, frozen mango, almond butter, pumpkin seeds, chia seeds, protein powder, turmeric, black pepper, and cinnamon (if using).
- Blend on high until smooth, using a tamper if needed to help everything blend evenly. Add more milk or coconut water until the desired consistency is reached.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Harinder Kaur says
Looks very appetising, but sugar at 25g looks on the high side.
Nisha Melvani, RDN says
You need to consider the entire food matrix. The fiber and protein stabilize their impact. Plus, you are getting a ton of nutrients from the prunes.
Denise Camille Puttre says
This was suprisingly delicious! I have one everyday now. I even brought the recipe witih me to my endocrinologist - having recently been diagnosed with osteoporosis. Getting calcium from food sources is better than supplements and this one really delivers. Thanks!!!
Nisha Melvani, RDN says
Awww so glad you have incorporated it into your daily routine. I hope these foods, along with the other treatment recommendations, will help with your diagnosis. xxx
Ashley says
Great recipe! You said dates could be used for prunes; I was wondering if dates have the same nutritional benefits as prunes? Or is it better to stick with the prunes for nutritional purposes?
Nisha Melvani, RDN says
For the strong bone option, stick to the prunes!
Denise Camille Puttre says
Prunes are high in vitamin k and other minerals that have been scientifically proven to improve bone health - so if youre drinking this for your bones- choose prunes. It does give it enough sweetness, along with the fruit.
Cynthia says
I am absolutely OBSESSED with this smoothie! It is soooooo delicious! Thank so much 🫶
Nisha Melvani, RDN says
So glad! My family loves it too! Thank you.
tammie says
thank you for the wonderful recipe. i can’t wait to give it a go! quick question— is the nutritional info listed for one serving or two (entire recipe)? 🙏🏽
Nisha Melvani, RDN says
Hi. It is for 1 serving. The recipe makes 2.
Ravneet says
Thank you so much for healthy recipes!
Nisha Melvani, RDN says
So glad you enjoyed this smoothie! Thank you for commenting.
Carin says
Hi
Thank you for all your amazing recipes.
Can you cook the greens then freeze for later use or will that have an affect on the calcium intake?
Nisha Melvani, RDN says
Hi. You can freeze them. It will not affect it.