Blueberry Smoothie Bowl

Tanya Eisenwasser

Print Recipe

A thick blueberry and mango smoothie bowl you eat with a spoon. Frozen fruit and chia give it body without banana.

Prep 5 min

Cook 5 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

Base

• 3/4 cup blueberries, frozen yourself (freeze fresh blueberries yourself)
• 3/4 cup mango chunks, frozen yourself (freeze fresh mango yourself)
• 1/4 cup coconut cream (or 1/3 cup unsweetened coconut yogurt you tolerate)
• 2 to 4 tablespoons unsweetened coconut milk or oat milk (check labels for additives)
• 1 teaspoon chia seeds
• 1 to 2 teaspoons maple syrup (optional)

Toppings

• A small handful of fresh blueberries
• 2 tablespoons granola
• 1 teaspoon chia seeds
• 1 tablespoon shredded coconut
• A few chopped macadamia nuts or pecans

Instructions

Blend

1. Add the coconut cream and 2 tablespoons of the coconut or oat milk to the blender first. Putting the liquid in first helps the blades catch. With coconut cream you may need a little more liquid than with yogurt to get the blender moving.
2. Add the frozen blueberries, frozen mango, chia seeds, and maple syrup if using.
3. Blend on high to a thick, spoonable consistency. Keep the liquid to a minimum so the base stays thick enough to hold toppings.
4. Stop and scrape down the sides as needed, pushing the frozen fruit back toward the blades. Add the remaining coconut or oat milk only a splash at a time if the blender struggles.

Assemble

1. Spoon the thick base into a bowl and smooth the top.
2. Arrange the fresh blueberries, granola, chia seeds, shredded coconut, and chopped macadamias or pecans on top.
3. Serve right away with a spoon, while the base is still cold and firm.

Tips & Substitutions

• Frozen fruit is what makes it thick. Freeze fresh blueberries and mango yourself the night before. Fresh fruit will not give you a spoonable bowl, and self-freezing keeps things fresh.
• Add liquid sparingly. The bowl should be thicker than a drinkable smoothie. Start with 2 tablespoons and add more only if the blender stalls.
• Coconut cream is the simpler choice for a stricter low histamine approach. It is not cultured. Coconut yogurt is usually a fermented product, so use one you personally tolerate. Check coconut products for additives like guar gum or carrageenan if you are sensitive.
• Swap in other safe fruit. Self-frozen cherries or peaches work well in place of some of the blueberries. The cherry smoothie is a good flavor reference.
• Vary the toppings. Pumpkin seeds, hemp seeds, or a spoonful of chia seed pudding all work. Use fresh nuts and store them airtight in the freezer, since rancid nuts are more likely to cause problems. For a thinner drinkable version, see the blueberry vanilla smoothie or mango coconut smoothie.

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Why This Works

No banana. Classic smoothie bowls lean on banana for thickness, but banana can act as a histamine liberator for sensitive individuals, especially when ripe. Self-frozen blueberries and mango plus chia give you the same thick, spoonable texture without it.

Blueberries. Generally considered low histamine and commonly well tolerated. They provide natural sweetness and antioxidants, and freezing them yourself keeps them fresh until you blend.

Mango. Generally considered low histamine and commonly well tolerated when fresh. It adds creaminess and natural sweetness, which means you may not need any added maple syrup.

Coconut cream. A dairy-free base that is not cultured, which makes it a simpler choice than fermented options for histamine intolerance. Coconut yogurt is dairy-free too, but it is usually a fermented product, so it works best if you already tolerate it. Check labels for additives if you are sensitive.

Chia seeds. They thicken the base as they absorb liquid and add fiber. Individual tolerance varies, so start with a small amount if they are new to you.

Storage

Best eaten immediately, while the base is cold and thick. A smoothie bowl melts and softens within minutes once assembled, so blend and top it just before serving. Do not store a blended bowl. Keep the fruit frozen until you blend, and try not to let thawed fruit sit out.