Pineapple Protein Kombucha Smoothie

This is a thick and creamy high protein pineapple kombucha smoothie packed with probiotics and prebiotics! If you’re looking to try and improve the composition of your gut microbiome but you dislike the taste of kombucha- add it in a smoothie because you can barely taste it! This could be an easy, refreshing snack or even a small meal due to the protein content.

A large glass of pineapple protein kombucha smoothie next to smaller glasses and a bottle of KeVita kombucha.

I have been on a fermented beverage kick lately – and I had leftover kombucha from making kombucha mocktails. Kroger also gave me a pineapple that I did not ask for (if you know you know). Therefore, I decided to create a smoothie with both ingredients.

If you are not a fan of the strong vinegar tasting kombucha but still want the benefits of those live, active cultures – this is a tasty, refreshing idea to reach a higher protein intake while also increasing that good bacteria in your gut!

Reasons to Try This Kombucha Smoothie

  • This recipe combines the power or probiotics with a high protein smoothie! Over 20 gams of protein in one large serving. If you sub the flaxseeds with chia seeds, it will also provide prebiotics in the form of soluble fiber.
  • It’s thick, creamy and refreshing – perfect for summer! If you’re a smoothie lover, this is a unique and different option to test out.
  • Adding kombucha to a smoothie masks that sometimes off-putting vinegar flavor – and makes it more palatable.
  • Kombucha is one of the most studied fermented foods – unlike probiotic sodas, which don’t have a lot of research to back up the claims. Expect to see fermented foods only rise in popularity in the next few years!

What is So Great About Kombucha?

Kombucha is a fermented beverage that has been around for thousands of years. Yes, there are probiotic sodas available now but kombucha actually has some research backing up the claims.

Through the fermentation process, live microorganisms and metabolites are produced which have multiple benefits on our gut microbiome. These live microorganism helps to increase the good bacteria in our gut- which makes it more resilient and adaptable.

So far, the research suggests that kombucha consumption reduces oxidative stress and inflammation, intestinal dysbiosis, and improves the liver detoxification process.

Further research is needed, but kombucha may have potential antimicrobial, antioxidant, antiproliferative, and anti-carcinogenic properties.

Ingredients

Individual ingredients for the kombucha smoothie.

This smoothie makes one very large serving or two smaller servings.

  • Kombucha (1/2 cup): I used store-bought lemon ginger flavor. There are many flavor variations, but I recommend a plain or lemon flavor or homemade kombucha.
  • Milk (1/2 cup): Use preferred milk – I used skim.
  • Diced Pineapple (1/2 cup), fresh or frozen: If using frozen, try omitting the ice cubes because this is a very thick smoothie. Frozen fruit tends to increase that thick consistency. You could also add more liquid (either water, milk or more kombucha).
  • Ground Flaxseed (1/2 Tbsp): The flaxseed adds some fiber to feed that good bacteria, as well as omega-3 fatty acids. Feel free to sub with chia seeds, which provides more fiber and prebiotics. Prebiotics act as food for the probiotics!
  • Protein Powder (1 scoop): Vanilla or unflavored – I used vanilla and I could barely taste the kombucha and felt like it complemented the pineapple well.
  • Pineapple Juice, Optional (1/4 cup): The pineapple juice adds some sweetness and really makes this smoothie taste refreshing.
  • Ice Cubes (about 3): If using fresh pineapple, the ice cubes add some creaminess and make the smoothie thicker. This smoothie tastes best really cold – so I even added more ice cubes after blending.

Pineapple Kombucha Smoothie: Step-By Step Directions

Pineapple kombucha smoothies with protein powder in glasses on a counter next to a bowl of fresh pineapple.

Of course, nothing surprising here. Just add all ingredients to a blender and serve immediately for a delicious and refreshing probiotic smoothie!

This smoothie can be easily customized based on your preferences.

Combine all ingredients in a blender.

I recommend using the larger cup if using a Nutri-bullet, or a large blender.

Add all ingredients to a blender – liquid components first for easy blending. Blend until smooth and creamy.

Pour into a glass.

Pour into a large glass or two smaller glasses. Drink immediately for best results. Add ice cubes if not using frozen pineapple for the best and most refreshing taste!

A thick and creamy pineapple protein smoothie with kombucha in a glass with two straws in it.

Also Try These Fermented Foods Recipes

Below are some delicious options made with kefir, another fermented food that is similar to a drinkable yogurt with significantly higher live, active cultures as compared to yogurt! I love to use kefir in replace of yogurt in various recipes.

Lemon Berry Kefir Overnight Oats (High Protein)
Peach Pineapple Kefir Smoothie
Creamy Strawberry Kefir Smoothie

A large glass of pineapple protein kombucha smoothie next to smaller glasses and a bottle of KeVita kombucha.

Pineapple Protein Kombucha Smoothie

Alex Evink, MS, RD
A tastier way to drink kombucha! Combine the live, active cultures of kombucha with fresh pineapple and sweet pineapple juice for a thick and creamy high protein smoothie. This can make for a quick and healthy snack or even a small meal. Makes one large serving or two smaller servings.
5 from 1 vote
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 1 serving
Calories 287 kcal

Ingredients
  

  • 1/2 cup kombucha (I used lemon ginger flavor)
  • 1/2 cup preferred milk
  • 1 scoop protein powder, vanilla or unflavored
  • 1/2 cup pineapple, fresh or frozen
  • 1/2 tablespoon ground flaxseed or chia seeds
  • 3 ice cubes (omit if using frozen pineapple)
  • 1/4 cup pineapple juice

Instructions
 

  • Combine all ingredients into a blender, and blend until smooth.
    Use the larger cup if using a Nutri-bullet.
  • Pour into one large glass or two smaller ones. Best if consumed immediately – also tastes best if it is cold! Add some ice cubes if using fresh pineapple.

Notes

  • If using frozen pineapple, omit the ice cubes and blend first. Test the consistency and if you want a thicker smoothie – then add the ice cubes.
  • Add additional ice cubes or put in the fridge for 10 minutes for best flavor. The kombucha does start to settle so it will need to be mixed after refrigeration.
  • This smoothie can be easily customized. Add more protein powder and kombucha and divide into two smaller, high protein servings. 
Nutritional information is just an estimation and individual preparation and ingredients may lead to slight discrepancies.
Nutrition Facts
Servings: 1
Amount per serving  
Calories 287
% Daily Value*
Total Fat 2.8g 4%
Saturated Fat 0.3g 1%
Cholesterol 21mg 7%
Sodium 108mg 5%
Total Carbohydrate 43.9g 16%
Dietary Fiber 3.3g 12%
Total Sugars 18.1g  
Protein 21g  
Vitamin D 0mcg 1%
Calcium 172mg 13%
Iron 1mg 3%
Potassium 266mg 6%
Keyword fermented foods, kombucha smoothie

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