This Prune Smoothie combines prunes, leafy greens, chia seeds, and healthy fats to provide minerals like calcium, magnesium, potassium, and vitamin K-nutrients linked to long-term bone support.
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- 👩🏽⚕️ Nutritionist's Note
- 👩🏼🌾 Ingredients & Health Benefits
- 🥬 Substitutions
- 📝 Tips for Making a Prune Smoothie
- Prune Smoothie Recipe
- ⚖️ Convert the Recipe to Metric (g & mL)
- ✔️ Storage Tips
- 🍉 More Healthy Smoothie Recipes
- 🙋🏽♀️ Recipe FAQs
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- 👩🏽🍳 Made this recipe?
- 💬 Comments
👩🏽⚕️ Nutritionist's Note
This smoothie was built with bone health in mind, using whole foods that naturally provide calcium, magnesium, vitamin K, potassium, protein, and antioxidants.
Lightly cooking the collard greens reduces oxalates, improving calcium absorption, while still delivering vitamin K. Pumpkin seeds, chia seeds, and almond butter contribute calcium and magnesium-minerals essential for bone formation and mineralization-along with heart-healthy fats that support nutrient absorption.
Prunes add natural sweetness along with potassium, antioxidants, and unique polyphenols. Research links prune consumption to reduced bone loss, particularly in postmenopausal women. Finally, an optional clean, one-ingredient protein powder supports muscular and skeletal strength, making this prune smoothie a satisfying, food-first way to help your bones thrive over time.
See all the Top Strong Bone Foods for vegans.
👩🏼🌾 Ingredients & Health Benefits
As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.
- Collard Greens: Mild when cooked, collards blend smoothly without overpowering the smoothie. They are one of the richest plant sources of calcium and vitamin K.
- Pumpkin seeds: These add a subtle nuttiness and body without changing the flavor. They contribute magnesium and plant protein.
- Almond butter: Creamy with a gentle nutty sweetness, almond butter gives the smoothie richness while adding magnesium, calcium, and healthy fats.
- Chia seeds: Nearly flavorless but transformative for texture, chia seeds thicken the smoothie and create a creamy mouthfeel. They provide calcium and magnesium.
- Nondairy Milk: Soy, pea, or hemp milk adds creaminess and a neutral base while contributing protein and, when fortified, calcium.
- Prunes: Naturally sweet and caramel-like, prunes eliminate the need for added sweeteners. They provide fiber, vitamin K, potassium, magnesium, and polyphenols that support digestive regularity and have been linked to reduced bone loss with regular intake.
- Frozen mango, berries, or banana: Use frozen mango for a naturally creamy texture and mild sweetness. Or add berries instead for a brighter, slightly tart flavor, less sugar, and to keep the smoothie tasting fresh. Alternatively, frozen banana makes the smoothie thicker and more milkshake-like, with a neutral sweetness that lets the other ingredients shine.
Optional:
- Protein powder: A clean, one-ingredient protein powder blends in seamlessly and boosts protein.
- Turmeric and Black Pepper: Turmeric's active compound, curcumin, has been proven to benefit inflammatory diseases. It adds warmth without sweetness. A pinch of black pepper enhances curcumin absorption, supporting its anti-inflammatory effects without affecting flavor.
- 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
This recipe is versatile and easy to adapt. Below are some simple ingredient 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
📝 Tips for Making a Prune Smoothie
These additional tips will help you get the best results from this recipe.
- 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.
Prune Smoothie Recipe
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 (optional-see notes)
- ¼ teaspoon turmeric optional
- Pinch of black pepper optional
- ¼ teaspoon cinnamon optional
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EQUIPMENT
- High-Speed Blender
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 only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
⚖️ Convert the Recipe to Metric (g & mL)
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✔️ Storage Tips
These simple steps help preserve nutrients, flavor, and texture:
- 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.
🍉 More Healthy Smoothie Recipes
My Smoothie with Flax is packed with science-backed ingredients to support longevity and healthy aging.
This No-Banana Berry Smoothie skips the banana to preserve the most antioxidants from the berries while delivering amazing flavor!
Try my Skin Nourish Watermelon Smoothie for skincare in a glass.
This All-Natural Protein Smoothie is loaded with whole-food ingredients that provide a satisfying boost of protein, fiber, and antioxidants, and no protein powder.
🙋🏽♀️ Recipe FAQs
Prunes contain both soluble fiber and sorbitol, which help draw water into the stool and support regular bowel movements. Blending whole prunes into a smoothie provides fiber and fluid together, which can be gentler and more effective for supporting regularity than juice alone when consumed consistently.
California prunes are dried plums grown primarily in California and are known for their consistent quality, soft texture, and naturally sweet flavor. Nutritionally, they provide the same fiber, potassium, vitamin K, and polyphenols found in prunes more broadly, making them a reliable choice for both digestion and bone support.
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.
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Let me know your thoughts on this Prune Smoothie recipe by leaving a ⭐️ rating below or sharing it on Instagram.
Melanie Merriken says
This is easy to make! I find it very tasty. I have had it three times now! Need to get more collards!
Nisha Melvani, RDN says
So glad you enjoyed my Prune Smoothie! Thank you so much for letting me know.
sadie says
Please clarify:
Are collard greens a *low* oxalate green or is their oxalate content merely diminished by lightly steaming? I had them in my rotation up until recently (as I have osteoporosis), but I've read conflicting information. TIA for your input as a dietician.
I appreciate your work.
Nisha Melvani, RDN says
Both! Collard greens are low-oxalate and their oxalate content decreases upon cooking.
Sally says
I love this! I have made this 5 times now! I struggle with severe gut issues, low weight, inflammation and possible crohns. Am now focused on healing my gut, calming inflammation and supporting myself through nutritious food to heal my microbiology, my gut and support post menopause. I have a portion each morning and it is simply delicious. Huge improvements noticed already for me and cannot wait to try more of your recipes. Thank you for doing what you do. It has an impact on so many of us and we appreciate your support.
Nisha Melvani, RDN says
Thank you so much for taking the time to leave such a thoughtful comment. I am so glad you are enjoying this smoothie.
Beloved says
Hello,
Jus to say the smoothie tasted great, thank you. I'm trying to shift from diet to nutrition so this was a great way to start.
When it comes to the benefits/results for your bones, when did you notice that it was working?
Again, thank you so much
Nisha Melvani, RDN says
I do not recommend repeating a DEXA for at least one year. Resistance training is key along with the right nutrients!
Liz Rittinger says
I really enjoyed this smoothie, but have a question about portion. I made and consumed the full recipe as it seemed like a single serving. I seen now that the recipe makes 2 servings - did I just consume an almost 700 calorie smoothie? I’m not a big calorie counter but on the daily, that can add up! Thank you for the recipe and any portion clarification you can provide!!
Nisha Melvani, RDN says
This recipe makes 2 servings. The nutrition facts are for one serving.
Susan says
hello! This smoothie looks delicious! Why do you suggest to cook the greens? Can you add fresh or frozen greens to the smoothie and achieve the same nutritional value? Thank you for answering my question.
Nisha Melvani, RDN says
Cooking greens reduces the level of oxalates and makes the cacium more bioavailable. This is optional. Use raw greens if you prefer.
Gillian Worthington says
Definitely trying this recipe so thank you for sharing. Would it be possible to pre steam a batch of the Raw Greens then freeze them in portions for future use?
Nisha Melvani, RDN says
Absolutely! Great idea!
Lina says
Hello Nisha. The ingredient list says see notes for optional protein powder, but I don't see any options??
Nisha Melvani, RDN says
Sorry, I just added it.
Justin David says
how about dates?
Nisha Melvani, RDN says
They are a healthy and tasty alternative to prunes, but they do not offer the same bone-specific benefits as prunes.
Michelle Lewis says
Sipping your smoothie now, and loving it! I will be adding this to the rotation. Thanks very much:)
Nisha Melvani, RDN says
Yay! So glad you are enjoying it.
Teresa Wlaschin says
This smoothie is delicious and filling.
Nisha Melvani, RDN says
Thank you. So glad you enjoyed it!
John A says
I just learned that whole seed tahini contains 260 mg calcium per 2 tbsp! That's what's on the nutrition panel on the back of the bottle of Mighty Sesame Co. Whole Seed Tahini. Seems to good to be true!
John A says
Thanks. I think the outer hulls also contain most of the oxalates. So would that negate some of the benefit of the increased calcium?
Nisha Melvani, RDN says
True! Unhulled, whole-seed tahini contains more calcium on the label, but it also has higher oxalates, which can reduce how much of that calcium is absorbed. Hulled tahini has less calcium overall, but with fewer oxalates, the calcium it provides may be absorbed more efficiently.
John A says
I guess the truth would depend on the ration of calcium to oxalates in hulled versus unhulled tahini. The one with the higher ration would theoretically give you more calcium benefit. That is, say, if calcium were doubled, but oxalates only increased by 60% in unhulled tahini, it would end up being the better choice!
Lauren says
This definitely looks like it would be tasty and nutritious, but I wonder if the oxalates in the chia and almond butter would bind with calcium in the greens, making it unavailable to the bones? So far, I can find little consensus about what extent oxalate content in combined meals inhibits calcium bioavailability. Thoughts?
Nisha Melvani, RDN says
There isn’t full consensus. Controlled studies mostly compare single foods (like spinach vs kale) rather than mixed meals. So we know calcium absorption from spinach is low, but we don’t have precise data on how much chia or almond butter reduces calcium uptake from low-oxalate greens. Reviews generally conclude that mixed meals probably reduce bioavailability somewhat, but not enough to be clinically meaningful if calcium intake is otherwise adequate.
Adrianne M Rowe says
Second time making this smoothie and love it and all the combinations! Thank you Nisha.
Nisha Melvani, RDN says
So happy you are enjoying it. Thank you.
Linda K. says
Your include one ingredient protein powder. The one you link to is creatine. According to google, creatine does not contain protein. Did I miss something?
Nisha Melvani, RDN says
Scroll down to the protein powder. It is underneath the creatine.
Margaret says
I love all the additions that make this a flavorful, bone-strengthening smoothie!
Nisha Melvani, RDN says
Thank you. So glad you enjoyed this smoothie.
Harinder Kaur says
Looks very appetising, but sugar at 20g 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.
Laura says
This is such a delicious smoothie and quick and easy satiating nutrient dense which I've been having on regular rotation using different fruits and nut butters each time. Added bonus that it's good for bone health which is something I'm trying to manage at the moment with osteoarthritis and osteoporosis.
Nisha Melvani, RDN says
So glad you are enjoying this one! I drink it often for bone health too:)
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.
Kerstin says
What about frozen spinach then? Can I use it instead of fresh spinach?
Nisha Melvani, RDN says
Yes!