Easy Whole Wheat Strawberry Banana Smoothie (no refined sugar) blends whole grains with ripe fruit for creamy, nourishing sips in minutes—blend today and enjoy.
When strawberries hit their peak and your mornings feel rushed, this Easy Whole Wheat Strawberry Banana Smoothie (no refined sugar) steps in with creamy texture, bright berry flavor, and steady, whole-grain energy. It blends up fast, tastes like summer, and keeps you satisfied well past breakfast.
There’s no scoop of white sugar here—just ripe banana and juicy berries doing all the sweetening. Whole wheat adds gentle nuttiness and fiber, while yogurt and milk bring protein and calcium. It’s a drink you can feel good about, whether you’re fueling a busy weekday or cooling off after a workout.
Easy Whole Wheat Strawberry Banana Smoothie (no refined sugar)
This seasonal sipper shines in late spring and summer, when berries are sweetest and most affordable. You can also use frozen fruit year-round for a consistent, frosty blend. Either way, you get a thick, creamy smoothie with a subtle whole-grain note that’s comforting and familiar.
Curious about the whole wheat part? You have two tasty, safe options. First, use cooked wheat berries for true whole-grain goodness and a naturally safe ingredient. They blend smooth, and leftover berries store well. Second, you can use heat-treated whole wheat flour to keep the texture extra silky without any grittiness. For food safety, always heat-treat flour before adding it to no-cook recipes.
Want more quick sips? Browse our Smoothies collection or plan your mornings with Meal Prep ideas. For more energizing starts, see Healthy Breakfast and make the most of berries with Seasonal Strawberry Recipes.
To learn more about why whole grains are a smart swap, see this overview from Harvard’s nutrition experts: Harvard T.H. Chan School of Public Health. And for flour safety in no-bake recipes, review the CDC’s guidance: Say No to Raw Dough.
Why You’ll Love It
- Wholesome and satisfying: Whole wheat and yogurt add fiber and protein for staying power.
- Truly no refined sugar: Ripe fruit does the heavy lifting; use dates or maple only if you want a touch more sweetness.
- Five-minute blend: Minimal ingredients, maximum flavor, super fast cleanup.
- Seasonal and flexible: Use peak-fresh strawberries or frozen. Either way, it’s bright and refreshing.
- Kid- and adult-approved: Smooth texture, classic strawberry-banana taste, and gentle whole-grain notes.
- Make-ahead friendly: Prep freezer packs for the fastest breakfasts.
One more reason to love this Easy Whole Wheat Strawberry Banana Smoothie (no refined sugar): it’s a reliable base. You can add seeds for omega-3s, swap yogurts for your needs, or slip in greens without changing the pretty pink color too much.
Ingredients
- 1 cup frozen strawberries — sweet, ripe flavor and chilly body. Fresh works with a few ice cubes.
- 1 large ripe banana, sliced — natural sweetness and creaminess. The riper the banana, the sweeter the smoothie.
- 3/4 cup milk of choice — dairy, almond, or oat all blend nicely.
- 1/2 cup plain Greek yogurt — adds protein and tang. For dairy-free, use unsweetened coconut or almond yogurt.
- 1/3 cup cooked wheat berries, cooled — the safest, whole-grain option with a subtle nutty note. Substitute 1–2 Tbsp heat-treated whole wheat flour for a super-smooth texture.
- 1 Tbsp ground flaxseed or chia (optional) — boosts fiber and healthy fats.
- 1/2 tsp pure vanilla extract — rounds out the fruit flavors.
- Pinch fine sea salt — a little salt amplifies sweetness without adding sugar.
- 2–3 ice cubes (if using fresh fruit) — chills and thickens.
- Optional: 1–2 soft Medjool dates or 1–2 tsp pure maple syrup — only if you prefer a sweeter sip; still no refined sugar.
Substitutions and notes:
- No wheat berries? Use quick-cooking bulgur (it’s par-cooked); soak 10 minutes in hot water, drain, and cool before blending.
- No yogurt? Use more milk plus 2 Tbsp nut butter for creaminess.
- No banana? Swap 1/2 cup frozen mango and add 1 date for sweetness.
- Extra protein? Add your favorite unsweetened protein powder.
Step-by-Step Instructions
- Prep the grain: If using wheat berries, cook ahead (simmer until tender, 45–60 minutes), drain, and cool. If using whole wheat flour, heat-treat it: spread on a baking sheet and bake at 300°F (150°C) for 5–7 minutes until the center reaches 165°F, then cool.
- Layer liquids: Add milk and yogurt to the blender first so the blades can grab easily.
- Add fruit and grain: Tip in strawberries, banana, and the wheat berries (or cooled, heat-treated flour). Sprinkle in flax or chia, vanilla, and a pinch of salt. Add ice only if you used fresh fruit.
- Blend smooth: Start low for 10 seconds, then go high for 45–60 seconds. You’re aiming for a silky texture with no visible flecks of grain.
- Adjust: If it’s too thick, add 2–3 Tbsp more milk; too thin, add a few frozen strawberries. For more sweetness, blend in a date or a drizzle of maple.
- Serve: Pour into two glasses. Garnish with a strawberry slice or a dusting of toasted wheat germ for a hint of crunch.
Expert Tips
- Blending order matters: Liquids under solids help prevent air pockets and ensure a fast, smooth blend.
- Chill your glass: A cold glass keeps the smoothie thick longer—especially nice on hot days.
- Heat-treat flour safely: Flour is a raw agricultural product. If using whole wheat flour instead of cooked grains, heat it to 165°F throughout, then cool before blending.
- Cook once, sip often: Make a pot of wheat berries on Sunday; refrigerate for up to 4 days or freeze in 1/3-cup portions for fast weekday smoothies.
- Sweetness scale: The riper the banana, the sweeter the sip. If your strawberries are tart, a single Medjool date balances them beautifully.
- Texture rescue: Gritty? Blend 15–20 seconds longer, or switch to the heat-treated flour option for an extra-smooth mouthfeel.
- High-powered vs. standard blender: Any blender works. If yours struggles, blend the milk, yogurt, and wheat berries first, then add fruit.
Storage
Refrigerator: Best fresh, but you can refrigerate leftovers in a sealed jar for up to 1 day. Shake before sipping; it may thicken as it sits. If it’s too thick, stir in a splash of milk.
Freezer: Pour into a freezer-safe jar (leave 1 inch headspace) and freeze up to 3 months. Thaw overnight in the fridge and shake well. Or freeze as smoothie packs: portion strawberries, banana, and cooked wheat berries into bags; add milk and yogurt at blend time.
Variations
- Vegan: Use unsweetened plant milk and dairy-free yogurt. Maple syrup or a date can nudge sweetness without adding refined sugar.
- Dairy-Free: Swap Greek yogurt for coconut, almond, or soy yogurt; use your favorite non-dairy milk.
- Gluten-Free: Replace wheat berries/whole wheat flour with 1/3 cup cooked gluten-free grains (like millet or quinoa) or 1/4 cup certified gluten-free oats. It won’t be “whole wheat,” but you’ll keep the fiber-forward feel.
- Green Boost: Add a small handful of baby spinach. It blends right in without shifting the flavor much.
- PB & J Twist: Add 1–2 Tbsp peanut or almond butter for a nutty, PB-and-jelly vibe.
- Citrus Brightness: Add 1–2 tsp fresh lemon juice to make the berries pop.
FAQ
Can I make this ahead? Yes. Prep freezer packs with fruit and cooked wheat berries for up to 3 months. Blend with milk and yogurt when needed.
Is raw whole wheat flour safe to drink? No. Flour should be heat-treated before using in no-bake recipes. Or use cooked wheat berries instead for a ready-safe option. See the CDC guidance linked above.
Do I need a high-powered blender? Not required. For the smoothest texture, blend milk, yogurt, and grains first, then add fruit. Pulse to break up frozen pieces before going high.
How can I keep it thick without ice? Use frozen fruit and chilled milk. You can also add a few extra frozen strawberries or a handful of frozen cauliflower for body without changing flavor.
Can I sweeten it more and still keep it refined-sugar-free? Yes—use a soft Medjool date or a teaspoon of pure maple syrup. Taste first; ripe fruit is often sweet enough.
What if I don’t have wheat berries? Try heat-treated whole wheat flour for a smoother sip, or use quick-soaked bulgur. For a gluten-free route, use cooked millet or certified GF oats.
Can I make Easy Whole Wheat Strawberry Banana Smoothie (no refined sugar) without banana? Yes. Swap 1/2 cup frozen mango for creaminess and add a date if you want extra sweetness.
Call to Action
Did you make this smoothie? Tell us how it went! Leave a comment, add your star rating, and share your tips or tweaks. Save this recipe to your breakfast board, and send it to a friend who loves strawberry season. Happy blending!
