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Iron-Rich Smoothie (Dairy Free)

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Total Time:
5 minutes mins

Yields:
2 ~25 oz (total)
Recipe





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Boost your iron levels with this nutrient-dense iron-rich smoothie. Each ingredient has been carefully chosen to provide a significant amount of plant-based iron. It’s quick, dairy-free, and an easy add to your day if you’re building more iron-rich meals. Plus it’s easy to digest, and you can add protein if you need it. With its creamy texture and pleasant taste, this smoothie is perfect for breakfast or a midday snack.



Green iron rich smoothie in a glass.

Coach note: in my kitchen, smoothies are part of a broader care plan, not a stand-alone fix. If you’re working on low iron or anemia, talk with your provider and use more real food to support your plan.

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Why This Helps

  • Non-heme iron + vitamin C together. Spinach, pumpkin seeds, hemp seeds, and spirulina bring non-heme iron; strawberries/banana (and optional pomegranate juice) add vitamin C to support absorption.
  • Approachable flavor, easy to tweak. Banana softens the greens; strawberries brighten; pomegranate juice boosts tang and vitamin C.
  • Dairy-free on purpose. Calcium can interfere with iron absorption if taken at the same time, so I keep this smoothie dairy-free and enjoy yogurt or calcium-rich foods at a different meal.

High-Iron Smoothie Ingredients

  • 1 medium Banana (fresh or frozen): 0.31 mg of iron
  • 1.5 cup Strawberries (fresh or frozen): 1.68 mg of iron
  • 2 cups Spinach: 1.62 mg of iron
  • 3 tbsp Pumpkin Seeds (pepitas): 3.7 mg of iron
  • 2 tbsp Hemp Seeds: 1.6 mg of iron
  • 2 tsp Spirulina Powder (start small; it’s potent): 2.1 mg of iron
  • 1½ cup water or pomegranate juice (for more vitamin C).

See all measurements in the recipe card:

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Measured ingredients for this iron rich smoothie – displayed on a board.

Important Note: Total Iron Content In This Smoothie: Approximately 11 mg of non-heme iron. What does it mean? Non-heme iron is variable and less bioavailable, the fastest bump usually comes from heme-iron–rich foods (animal liver, clams/oysters, red meat) plus smart timing with vitamin C. Plant-based (non-heme) sources can support the process, but they’re best as a complement rather than the primary strategy for rebuilding iron and ferritin levels.

Related: Anti-Inflammatory Food Guide + List

Daily Recommended Intake of Iron

  • Adult Men: 8 mg
  • Adult Women (19-50 years): 18 mg
  • Adult Women (51+ years): 8 mg
  • Pregnant Women: 27 mg

How to Make an Iron-Boosting Smoothie

  1. Load the blender: add banana, strawberries, spinach; sprinkle in pumpkin, hemp seeds, spirulina + liquids.
  2. Blend 30–60 seconds until completely smooth. Add a splash more liquid if needed.
  3. Taste & adjust: more fruit for sweetness, a drizzle of honey if you like, or an extra handful of greens for a greener profile.
  4. Serve right away. If you’re prepping, chill up to 24 hours in a sealed jar and shake before drinking.


Swaps & Add-ins (Still Iron-Friendly)

  • Fruit: swap strawberries for raspberries or orange (vitamin C).
  • Seeds: sunflower seeds instead of pumpkin; chia instead of hemp if you prefer.
  • Greens: kale or Swiss chard for part of the spinach.
  • Liquid: pomegranate juice for more tang; orange juice if you want even more vitamin C.
  • Protein: choose non-calcium fortified plant protein if you’re drinking this for iron; enjoy calcium fortified shakes at a different time.

Iron Absorption Tips

  • Pair with vitamin C (you’re doing that here with strawberries/pomegranate), but you can add a whole food extract supplement too (my favorite).
  • To further enhance your iron intake throughout the day, consider incorporating other heme-iron-rich foods (more easily absorbed) into your meals weekly: like lean red meat, fish, clams, poultry and organ meat like these liver patties.
  • By diversifying your diet with these iron-rich foods, you can effectively support your body’s iron needs. Check my guide to building a healthy plate for balanced portions and pairings.
  • Consider timing: enjoy coffee/tea and high-calcium foods at a different time of day to avoid blocking iron uptake. Between meals, sip lemon ginger cucumber water for extra hydration without crowding iron absorption.
  • Keep it dairy-free at smoothie time; add yogurt or cheese (if you like) later with lunch or dinner.

Related: Dairy Free Smoothies For Breakfast


FAQs

Can I make this high iron smoothie without spirulina?

Yes. Add more greens, keep the seeds and lean on pomegranate or orange juice for vitamin C.

Can I freeze it?

Freeze in lidded silicone molds; thaw overnight in the fridge and shake well, or enjoy with a spoon.

Best time to drink it an iron rich smoothie?

Whenever it’s easiest. Just try not to stack it with high calcium foods or coffee/tea if iron absorption is your goal.

More To Blend

Dairy Free Smoothies For Breakfast

Healthy Plant Based Smoothies – Dairy Free

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4 Anti-Inflammatory Green Smoothie Recipes

Browse all my beverages & juices for more quick, dairy-free ideas.



Print Recipe




Iron Rich Smoothie Recipe (Dairy Free)

Iron-rich smoothie made with spinach, pumpkin seeds, hemp seeds, strawberries, banana, and spirulina: naturally dairy-free, with vitamin C fruit to support iron absorption. Ready in 5 minutes, no dairy added.

Cook Mode
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Prep Time
5 minutes mins
Cook Time
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0 minutes mins
Total Time
5 minutes mins
Course:
Beverage
Cuisine:
All
Servings:
2 ~25 oz (total)
Calories:
240kcal
Author:
Olga Caz
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Ingredients   1x 2x 3x

  • 1 banana – (fresh or frozen)
  • 1.5 cups strawberries – raspberries as alternative
  • 2 cups spinach – raw, add more if you like
  • 3 tbsp pumpkin seeds
  • 2 tbsp hemp seeds
  • 2 tsp spirulina powder
  • 1.5 cup of water – or pomegranate juice for extra Vit C

Optional

  • 1 tbsp honey – for sweetness

Instructions  

  • Add to blender all ingredients, the liquids – last.
  • Blend until smooth (30–60 seconds).
  • Taste and sweeten if desired; Serve right away, or chill up to 24 hours in a sealed jar and shake before drinking.

Notes

  • Approximate iron per batch: ~11 mg (non-heme). Pair with vitamin C (pomegranate or berries) and avoid coffee/tea and high-calcium foods at the same time for better absorption.
  • Protein add-in: use a non-calcium-fortified plant protein if timing for iron; have calcium-fortified shakes at a different meal.
  • Swaps: raspberries or orange for strawberries; kale or Swiss chard for part of the spinach; sunflower or chia for the seeds.
  • Start with ½ tsp spirulina (strong flavor) and work up.

Keep in mind that non-heme iron is variable and less bioavailable than heme-iron. The best heme-iron–rich foods are: animal liver, clams/oysters, red meat and smart timing with vitamin C – provides the best absorption. Plant-based (non-heme) sources can support the process, but they’re best as a complement rather than the primary strategy for rebuilding iron and ferritin levels.

Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!

Nutrition

Serving: 12oz
|
Calories: 240kcal
|
Carbohydrates: 27g
|
Protein: 11g
|
Fat: 12g
|
Fiber: 6.6g
|
Sugar: 11.5g
|
Vitamin A: 1538IU
|
Vitamin C: 55.3mg
|
Calcium: 70mg
|
Iron: 5.5mg

The information shown is an estimate provided by an online nutrition calculator.

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