10 Arugula Smoothie Recipes You Will Love!

Arugula may not be as well known as its cousins broccoli, cauliflower, collard greens, and kale, but it’s just as tasty and packed with nutrition. Falling into the category of cruciferous vegetables, it’s perfect to use in arugula smoothie recipes, adding a unique flavor that goes well with a variety of other fruits and vegetables. 

What is Arugula?

Also called garden rocket and Italian cress, arugula is a green leafy plant that’s often used in salads. The leaves have an oak-leaf shape with a distinctive peppery, spicy taste to them. The plant originated in the Mediterranean and is still more popular in Europe than it is in North America. It’s time to change that by adding more of this flavorful plant to your diet.

Available all year round, you’ll find arugula in the produce department of most stores. Keep it fresh by storing in the fridge and using within two days to enjoy its crisp flavor. 

Nutritional Value of Arugula Smoothies

Just one cup of arugula leaves contains the following nutrient values:

• Calories – 2.5
• Carbohydrates – 0.36g
• Cholesterol – 0mg
• Protein – 0.26g
• Total fat – 0.03g
• Sugars – 0.20g
• Calcium – 16mg
• Folate – 1.9mcg
• Magnesium – 4.79mg
• Phosphorus – 5.20mg
• Potassium – 36.90mg
• Vitamin A – 47.5 IU
• Vitamin K – 10.9 mcg

Arugula Smoothie Benefits

Low in carbs, calories, fat, and sugar is why arugula is such a great addition to smoothie recipes. Our arugula smoothie recipes also contain the following nutrients that are essential to your health:

Calcium

Calcium is necessary for bone health, muscle and nerve function, and to help blood clot.

Folate

One of the B vitamins, your body needs folate for cell health. Folate also works with Vitamin B12 and C to break down and make new proteins in the body.

Potassium 

You’ll find an ample amount of potassium in arugula leaves, which is necessary for both heart and nerve function. This mineral also plays a role in maintaining healthy blood pressure.

Vitamin A

Arugula has a lot of vitamin A-power. An important antioxidant, Vitamin A helps to support the immune system and helps with cell regeneration. It also supports bone health and may help in the prevention of some cancers. 

Vitamin C

Another antioxidant, vitamin C in arugula also helps to boost your immune system.

Vitamin K

Vitamin K is necessary for bone health by helping bones and teeth to absorb calcium. Just half a cup of arugula contains 10.9 micrograms of vitamin K. That means that adding three cups of arugula to your smoothie will supply your body with 100% of the daily requirement of this nutrient.

Indole-3-carbinol  

Arugula contains indole-3-carbinol, a substance that may help to reduce inflammation and also be beneficial in reducing the risk of breast and colon cancer. 

10 Arugula Smoothie Recipes

For breakfast, lunch, dinner, and snacks in between, an arugula smoothie is just what your body needs to get a burst of optimum nutrition. Try one of these arugula smoothie recipes.

1. Berry Arugula Smoothie

This arugula smoothie tastes great and is packed with nutrition. Using both arugula and spinach ensures you get a healthy dose of greens for the day. And you’ll get plenty of antioxidants from the blueberries and strawberries, which can help protect your body against oxidative stress.

What You’ll Need

• 1 cup coconut water
• ½ cup arugula
• ½ cup baby spinach
• 1 medium banana, chopped
• ½ cup fresh or frozen strawberries
• ½ cup fresh or frozen blueberries
• ½ cup fresh or frozen raspberries
• ½ teaspoon coconut oil
• Maple syrup, stevia, or honey – optional

How to Prepare

Put all of the ingredients, except for the optional maple syrup, into the blender. Blend for one to two minutes, until smooth. Taste and add 1 tablespoon of sweetener if desired. Serve immediately. This recipe will serve one.  

2. Ginger Pear Arugula Smoothie

This arugula smoothie has a nice sweet, tart flavor to it. The yogurt gives it a nice creamy texture while the walnuts add a bit of a nutty taste and are a good source of magnesium, vitamin B6, and omega-3 fatty acids. For more Greek yogurt smoothies, check out our 10 Greek Yogurt Smoothie Recipes. If possible, use an organic pear – if pears are unavailable you can substitute an apple instead.

What You’ll Need

• ½ cup of fresh orange juice or organic apple juice
• 1 cup arugula
• 2 tablespoons organic walnuts
• 1 pear, peeled and cored
• 1-inch piece of fresh ginger
• 4 tablespoons plain, low-fat Greek yogurt
• 4 ice cubes

How to Prepare

Place all ingredients, except ice cubes, into a blender and blend until smooth. Add ice cubes and blend again, just until ice cubes are crushed. Recipe will serve one.

3. Ultimate Breakfast Smoothie

When you make this arugula recipe for breakfast, you’ll be getting a smoothie that’s complete with protein and great nutrition. Adding avocado not only makes the smoothie creamy and smooth, but this fruit also contains significant amounts of antioxidant vitamins C and E, plus the healthy fats in avocados will keep you feeling full until lunchtime. 

What You’ll Need

• 1 cup arugula
• ½ cup fresh parsley or cilantro
• 1 cup unsweetened almond or coconut milk
• 1 cup frozen pineapple
• 1 small kale leaf
• 1 ripe banana
• ½ avocado
• 1-inch piece of fresh ginger
• 1 tablespoon chia seeds 
• 1 teaspoon honey or maple syrup
• Pinch of black pepper

How to Prepare

Place arugula, kale, parsley, chia seeds, and almond milk in a blender and blend for one minute. Add the rest of the ingredients and blend until smooth, about two minutes. Serve over ice if desired for a chilled smoothie. This arugula smoothie recipe will make enough for one.

4. After-Your-Workout Smoothie

After a great workout, an arugula smoothie can help you hydrate and can also help your muscles recover much faster. Bananas are ideal as a post-workout snack, providing plenty of carbs that can quickly restore glycogen levels, a compound found in the muscles.

What You’ll Need

• 2 cups packed arugula
• 1 frozen banana, cut into pieces
• 1 tablespoon almond, peanut, or cashew butter
• 1 ½ cups unsweetened coconut, soy, or almond milk

How to Prepare

Blend all ingredients in your blender until smooth, about two minutes. Serve immediately. Recipe makes one serving.

5. Refreshing Arugula and Melon Smoothie

When you’re looking for a smoothie that’s refreshing and energizing, it’s time to make this arugula smoothie recipe. Made with fresh melons, this is a good summer smoothie when fruit is fresh and readily available. And melons are surprisingly high in nutrients, including vitamins A and C, and potassium,

What You’ll Need

• 1 cup fresh orange juice (or substitute with organic apple juice)
• 1 cup arugula
• 1 cup chopped honeydew melon
• 1 cup chopped cantaloupe
• ½ avocado
• ½ inch piece fresh ginger root
• 1 tablespoon chia seeds
• Pinch of sea salt
• 5 ice cubes

How to Prepare

Place all ingredients, including ice cubes, into a blender. Blend for two to three minutes, until smooth. Taste and add 1 tablespoon honey or stevia if too tart. Serve chilled. Recipe will make two arugula smoothies.

6. Minty Arugula Fruit Smoothie

Mint leaves add a fresh flavor to this fruity arugula smoothie, but it’s the grapes that bring the sweetness. However, they’re not just a delicious fruit, grapes are jam-packed with nutrition, including vitamins A, B6, C, and K. Grapes are also a good source of phytonutrients, which can boost your immunity and can help with inflammation.  

What You’ll Need

• 3 cups arugula
• 2 cups green or red grapes
• ½ cup fresh mint leaves
• 3 cups coconut water
• Juice of 1 lemon
• 6 ice cubes

How to Prepare

Blend all ingredients, except for ice cubes, for about three minutes, until smooth. Serve over ice cubes. Recipe will make 2 smoothie servings.

7. Apple and Arugula Energizing Smoothie

Low in calories, reach for this arugula smoothie when you’re in the mood for a pick-me-up drink or for a fast breakfast on the go. No need to add honey or other sweeteners – the apple, mango, and banana add the sweet flavor. For more low-calorie smoothie recipes, check out our 11 Low-Calorie Green Smoothie Recipes.

What You’ll Need

• 1 cup arugula
• 1 large apple, peeled, cored, and chopped
• ½ cup frozen mango
• 1 cup coconut water
• ½ cup non-fat plain Greek yogurt

How to Prepare

Put all ingredients into blender. Blend until smooth, about two minutes. Serve over ice if desired for a chilled smoothie. Recipe makes enough for one.

8. Uplifting Kiwi Arugula Smoothie

You’re not just getting all of the health benefits of arugula when you blend up this smoothie, you’re getting all the nutrition that comes in the kiwi fruit, a superfood. Kiwi is high in antioxidants and fiber, vitamins A and C, and folate. 

What You’ll Need

• 1 cup arugula
• 1 kiwi, peeled and diced
• 1 pear or apple, sweet variety, peeled, cored, and chopped
• ½ cup unsweetened almond milk
• ¼ cup plain, low-fat Greek yogurt
• ½ teaspoon chia seeds
• 4 ice cubes

How to Prepare

Place all ingredients, including ice cubes, in your blender. Blend for three minutes until smooth. Taste and add 1 teaspoon of honey or stevia if too tart. Serve immediately. Recipes makes one arugula smoothie. 

9. Weight Loss Cucumber and Arugula Smoothie

Low-calorie smoothies are ideal for helping you lose and maintain weight. This arugula smoothie recipe is low in calories, high in fiber, and will keep you satisfied until your next meal.  

What You’ll Need

• 1 ½ cups arugula
• 1 medium cucumber, peeled and chopped
• 1 large apple, sweet variety, peeled, cored, and chopped
• 1 avocado
• 2 cups unsweetened coconut or almond milk
• 4 ice cubes

How to Prepare

Place all ingredients into blender and process until smooth. Serve over ice cubes. Recipe makes enough for one smoothie.

10. Blueberry Arugula Breakfast Smoothie

The blueberries, banana, and watermelon add a natural sweetness to the arugula, making this the perfect breakfast smoothie to get your day started. Not only are blueberries high in antioxidants, but they can also naturally balance your blood sugar and boost your brain function. 

What You’ll Need

• 1 ½ cups arugula
• 1 cup frozen blueberries
• 1 small slice of watermelon
• 1 ripe banana
• 1 ½ cups coconut water
• Juice of ¼ lemon

How to Prepare

Put all ingredients into blender and process until smooth, about two minutes. This arugula smoothie recipe makes one smoothie. 

Adding more greens such as arugula to your diet is easy when you make one of these arugula smoothies. Each of these recipes combine arugula with other healthy ingredients to give your body, mind, and spirit a boost of wellbeing.