Iron-Boosting Smoothie Bowl

Made with spinach, oats, and pumpkin seeds, this high-iron smoothie bowl is the perfect breakfast recipe if you're low in iron and want to boost your vitality and immunity!


Nutrition per serving
Net Carbs57 g20.7%
of which Sugars23.9 g26.6%
Fibers8.3 g29.6%
Fats12.6 g19.4%
of which Saturates2.5 g12.3%
of which Omega 30.5 g42.6%
Proteins15.9 g34.5%
Calcium414 mg41.4%
Vitamin A237 mcg33.8%
Vitamin C88 mg116.7%
Iron6.8 mg46%
Potassium894 mg25.5%
Sodium76 mg3.3%
Cholesterol0 mg0%
Kcal405 20.3%
Macro split
  • net carbs 61%
  • sugars 25%
  • fats 13%
  • saturates 3%
  • proteins 17%
  • fibers 9%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
405 per serving

Finding it hard to get your daily iron? This healthy smoothie bowl idea is the perfect recipe to up your iron intake whilst having a delicious breakfast.

Smoothie bowls are a brilliant way to prepare a well-balanced breakfast with a satisfying combo of smooth and crunchy textures.

They usually consist of a scoopable smoothie, served in a bowl and topped with nuts, seeds, grains, and fruit.

For this recipe, we went through the best plant-based iron foods and selected five perfect ingredients to make an iron-boosting smoothie.

Here they are:

  1. Spinach This leafy green is one of the best sources of vegan iron, delivering almost as much iron as beef, weight by weight.

  2. Soy Yoghurt Choose a brand that's fortified with vitamins and minerals, and opt for vanilla-flavoured or lightly sweetened yoghurt for better taste.

  3. Oats Use old-fashioned oats for a chunkier feel or quick-cooked oats for more creaminess. We recommend leaving the oats to soak in the smoothie to digest them better and absorb more iron.

  4. Pumpkin Seeds An amazing source of plant-based iron and protein, they add a delightful crunch to your smoothie bowl.

  5. Dark Chocolate Choose extra dark chocolate, like 70% cocoa solids, though 85%-90% would be ideal. You'll get more iron and precious antioxidants but less sugar!

Finally, we rounded up this iron smoothie bowl with diced strawberries.

Why strawberries? They're rich in vitamin C, which helps your body absorb more iron!

Instead of strawberries, you can also use other vitamin C-rich fruits like oranges or melon; or also kiwi as in this kiwi spinach iron smoothie recipe or papaya as in this tropical papaya smoothie bowl.

So, guess how much iron one of these mighty smoothie bowls delivers? A whopping 6.8 mg of iron!

It may not sound much, but that actually covers 78% iron RDI for men and 45% iron RDI for women.

So, start the day with this iron-rich spinach smoothie bowl to ramp up your iron intake, boosting your energy levels and supporting your immunity!


Measuring System
Fresh Spinach50 g
Large Ripe Banana1/2
Fortified Soy Yoghurt250 g
Rolled Oats30 g
Pumpkin Seeds1 tbsp
Strawberries60 g
Dark 85% Chocolate Shavings1 tsp

Step 1

Trim off any hard stems from the spinach and add the spinach to a blender along with the banana and soy yoghurt.

spinach banana and yoghurt in a blender

Step 2

Blitz the ingredients into a creamy green smoothie.

Taste the smoothie for sweetness, and add a little more banana or a splash of honey/maple syrup if you like it sweeter.

green spinach smoothie for iron in a blender

Step 3

Transfer the green spinach smoothie to a bowl and stir in the oats.

Allow the oats to soften for at least 20 minutes for better digestibility and iron absorption, or leave them to soak overnight.

Top your iron smoothie bowl with pumpkin seeds and sliced strawberries (1) and sprinkle with dark chocolate shavings (2). Enjoy!

high-iron spinach smoothie in a bowl topped with oats, strawberries and pumpkin seeds
green spinach smoothie bowl with strawberries, oats, and dark chocolate


  • Instead of using them as a topping, you can blend pumpkin seeds into the smoothie — see how in this pumpkin seed smoothie recipe.

  • You can swap pumpkin seeds with flaxseeds or sesame seeds, which are also rich in iron.

  • You can use silken tofu instead of soy yoghurt for an even creamier smoothie bowl. Silken tofu is also higher in proteins and iron.

  • Instead of dark chocolate shavings, you can use cocoa powder as a healthy, high-iron topping for this smoothie.

  • If you don't have time to leave the oats to soak, you can dry toast the oat flakes in a hot skillet for a few minutes. Then, stir them into the smoothie and eat right away.

  • This iron green smoothie bowl is best eaten on the same day. If you want to batch-prepare it, you can store it in the fridge for 2 days, packed in an air-tight container.