Why I Add a Spoonful of Olive Oil to My Smoothies—And It’s Not for Flavor

There are a few things people expect in a smoothie: fruit, maybe a leafy green, something creamy, and just enough sweetness to keep it from tasting like blended spinach. What people don’t usually expect—especially when I make mine in front of someone—is a big spoonful of olive oil.

The first time I added it, I expected it to ruin everything. It didn’t. In fact, I couldn’t taste it at all. What I did notice was that I stayed full longer. My energy stayed more even. And after a few weeks of making it a habit, my skin felt better, my digestion improved, and my typical 3 p.m. energy crash became less dramatic.

It wasn’t about chasing a fad. I’ve worked in nutrition for years, and the more I’ve learned about the synergy between fats and nutrients, the more I’ve come to appreciate the small, smart tweaks that can turn a “healthy” meal into something that’s actually balanced. Olive oil in my smoothie has become one of those tweaks.

So no, I’m not adding it for the flavor. I’m adding it for the function—and I’m not the only one.

A Quick Reality Check: Why Fat in Your Smoothie Matters

We’ve come a long way since the fat-phobic days of the ‘90s, but many people still subconsciously avoid fats in meals they label “healthy.” And smoothies often fall into that category—loaded with fruits, almond milk, maybe a scoop of protein powder—but missing one big player: healthy fat.

Here’s the thing: your body needs fat to absorb fat-soluble vitamins like A, D, E, and K. No matter how many greens you pack in or how many “superfood” powders you throw in, if there’s no fat in the mix, you may be missing out on much of what makes those ingredients beneficial.

Olive oil, particularly extra virgin, brings healthy monounsaturated fat to the party. But more than that—it brings its own nutrient profile that can enhance, not just accompany, the rest of your smoothie.

What Olive Oil Actually Does (That Makes It Worth Adding)

Let’s break down some of the science-backed benefits of incorporating olive oil in a practical, daily way—like a smoothie.

1. Improves Nutrient Absorption

Olive oil is rich in monounsaturated fats, which support the absorption of nutrients like carotenoids (found in carrots, spinach, kale), polyphenols, and fat-soluble vitamins. Without enough fat, your body struggles to absorb and use these compounds effectively.

A 2004 study published in the American Journal of Clinical Nutrition found that when people ate salads with fat-free dressing, they absorbed significantly fewer nutrients from vegetables compared to when they ate the same salads with a full-fat dressing made with oil.

2. Supports Hormonal Health and Satiety

Fat doesn’t just help your body absorb nutrients—it also plays a role in hormone production, including those related to appetite regulation like leptin and ghrelin. Without enough healthy fat, your body may not feel truly satisfied after a meal, even if your stomach is technically full.

Adding olive oil to your smoothie can slow digestion slightly in a good way—helping to stabilize blood sugar and prevent that quick spike-and-crash cycle that leaves you hungry an hour later.

3. Provides Anti-Inflammatory Benefits

Olive oil isn’t just a neutral fat source—it’s therapeutic in its own right. Thanks to its high concentration of oleic acid and antioxidants like oleocanthal, extra virgin olive oil has been shown to reduce markers of inflammation in the body.

A 2014 review in Lipids in Health and Disease outlined how regular olive oil consumption may help decrease inflammation similarly to ibuprofen in some contexts. While tossing back shots of oil isn’t necessary (or advisable), small daily doses add up.

4. Boosts Heart and Brain Health

Olive oil is central to the Mediterranean diet, long studied for its protective effects on cardiovascular health. In fact, the PREDIMED study (a massive randomized trial) found that those who consumed extra virgin olive oil daily had significantly lower risk of heart disease, stroke, and cognitive decline.

So when I add olive oil to my smoothie, I’m not just thinking about fullness—I’m thinking long game. Brain clarity. Heart health. Longevity.

But Doesn’t It Ruin the Flavor?

Short answer: not if you do it right.

Extra virgin olive oil has a bold, peppery flavor when sipped straight—but in a smoothie, with the right ingredients, it disappears into the background. I’ve experimented with flavor combinations for years, and here’s what I’ve learned:

• A teaspoon to a tablespoon is plenty. More than that, you may start to taste it.
• It blends best with creamy, slightly acidic bases—think banana, citrus, mango, pineapple, or Greek yogurt.
• It pairs beautifully with greens like spinach, parsley, or avocado.
• If you’re worried about taste, start small and build up.

My go-to combo? Frozen mango, half a banana, spinach, plain kefir, a dash of ginger, and one tablespoon of EVOO. It’s tropical, tangy, and super smooth. You’d never guess there’s olive oil in it.

Extra virgin olive oil contains more than 30 types of phenolic compounds, which act as antioxidants in the body and may reduce oxidative stress, according to the European Food Safety Authority.

Olive Oil vs. Other Fats: Why I Choose EVOO

There are plenty of healthy fat options for smoothies: chia seeds, nut butters, flax oil, avocado. I use those, too. But olive oil holds a unique spot in my rotation.

Why?

• It’s liquid and blends seamlessly—no need to scrape a spoon.
• It has a distinct anti-inflammatory profile (thanks to oleocanthal).
• It’s less likely to oxidize compared to other oils under normal conditions.
• It offers metabolic benefits studied in large human trials—not just animal studies or test tubes.

Plus, for me, it’s accessible and versatile. I keep a bottle of high-quality EVOO in my pantry at all times. One less barrier to making a healthy choice.

A Few Smart Tips for Getting It Right

If you’re curious about trying this yourself, here’s what to keep in mind:

1. Choose the Right Oil

Go for extra virgin olive oil—the unrefined kind that’s rich in antioxidants. Cold-pressed, dark-glass bottle, with a harvest date (not just a “best by” date) on the label.

2. Store It Properly

Heat, light, and air degrade olive oil. Keep it sealed, in a cool cupboard, and use it within a couple of months of opening.

3. Use the Right Amount

A tablespoon is generally the sweet spot for most people. It adds about 120 calories and 14g of fat, so you may want to reduce other added fats in your meal if you’re tracking macros—but for most, it’s a smart trade.

4. Blend with Intention

Olive oil has a silky texture that can actually improve the mouthfeel of your smoothie, making it more satisfying. Just blend it well to avoid separation or slickness.

According to the FDA, consuming 1.5 tablespoons of olive oil per day may reduce the risk of coronary heart disease, when replacing saturated fats and as part of a healthy diet.

Who Might Want to Skip It?

A quick note: if you have gallbladder issues, are on a medically prescribed low-fat diet, or are managing fat digestion challenges (like those with pancreatic insufficiency), you’ll want to talk to a healthcare provider first.

Fat is essential, but it’s not one-size-fits-all.

Also, if your smoothie is already packed with nut butter, chia seeds, full-fat dairy, and avocado, you may not need extra oil. It’s not about excess—it’s about balance.

Path to Vibrancy

Here’s how to make your next blend smarter, not harder:

1. Add a healthy fat (like olive oil) to enhance nutrient absorption. Your body needs fat to unlock the vitamins in fruits and greens. A spoonful makes a difference.

2. Don’t fear calories—focus on satiety and balance. A smoothie that keeps you full and stable beats one that leaves you hungry in 45 minutes.

3. Blend your greens with citrus or pineapple for better taste and vitamin C synergy. It boosts iron absorption and makes everything brighter.

4. Rotate your ingredients to cover more nutritional ground. Mix up your fruits, greens, and fat sources weekly to avoid nutrient gaps.

5. Trust your body’s feedback. If your blend leaves you wired, hungry, or bloated, tweak it. A good smoothie should leave you feeling steady and satisfied.

Final Thoughts

Olive oil in a smoothie might sound strange at first—but once you understand why it works, it starts to feel like one of those of course ideas. Like storing your tomatoes stem-side down, or adding lemon juice to greens before you cook them. It’s smart, subtle, and surprisingly impactful.

In a wellness world obsessed with complexity, I find comfort in simple shifts that actually do something. This is one of mine.

Maybe it’ll be one of yours, too.