Protein Smoothie: One Formula, Four Recipes

Quick answer

A protein smoothie blends a liquid, a protein source, fruit and ice. One container (200 g) of lowfat Greek yogurt adds about 20 g of protein by USDA values, and with frozen strawberries, banana and half a cup of soy milk the first recipe below comes to about 25 g, with no protein powder.^1,2,3,4

Key facts

The strawberry yogurt smoothie holds about 315 kcal and 25 g of protein, and the mango yogurt smoothie about 275 kcal and 16 g, both without powder.^{1,2,3,4,5,6,7}
The green pineapple smoothie holds only about 135 kcal and 4 g of protein before the powder, so the scoop's label supplies most of the protein.^6,8,9
The smoothie bowl base holds about 240 kcal and 13 g of protein, and oats and almond butter on top add about 175 kcal and 6 g.^{2,3,7,10,11,12}
A smoothie shop in a chain of 20 or more locations must list calories on its menu and give protein and other nutrition figures in writing on request.¹³
FDA says to rinse fresh produce under running tap water, and to use pasteurized eggs in any recipe that calls for raw or undercooked egg.^14,15

How to make a protein smoothie: a formula for any fruit

A smoothie is easier to build from a formula than from a recipe. Pick one item from each line, blend, and adjust the liquid until it pours the way you like.

Liquid: 1 cup of milk, soy milk, unsweetened almond milk or water.
Protein: a container of Greek yogurt, half a cup of cottage cheese, or 1 scoop of powder.
Fruit: 1 to 1 and a half cups, with at least half of it frozen so the smoothie turns thick.
Extras: a handful of spinach, a spoonful of oats, a tablespoon of nut butter or chia.

Blend the liquid and any soft items first, such as yogurt or nut butter.
Add the powder, then the fruit, with the frozen pieces last.
Blend from low to high for about a minute. Add liquid a splash at a time if the blades stall.

Protein smoothie recipes without protein powder

Greek yogurt does the work in both of these. The strawberry yogurt smoothie holds about 315 kcal and 25 g of protein by USDA values. The mango yogurt smoothie, which is lighter and sweeter, holds about 275 kcal and 16 g.^{1,2,3,4,5,6,7}

Strawberry yogurt: 1 cup (149 g) frozen strawberries, half a banana (59 g), 1 container (200 g) lowfat Greek yogurt, half a cup (122 g) soy milk.^1,2,3,4
Mango yogurt: 1 cup (165 g) mango pieces, half a cup (83 g) pineapple chunks, half a container (100 g) lowfat Greek yogurt, half a cup (122 g) 2% milk.^1,5,6,7

Blend either one as in the formula. No sweetener is needed with ripe fruit, and adding honey is a choice, not part of the recipe.

Protein smoothie with protein powder: green pineapple

Spinach, pineapple and almond milk make a light base that tastes of fruit. Without the powder it holds about 135 kcal and 4 g of protein by USDA values, so the scoop of vanilla or unflavored powder supplies nearly all the protein. Read its label for the amount.^6,8,9

2 cups (60 g) fresh spinach⁸
1 cup (165 g) pineapple chunks, frozen or fresh⁶
1 cup (262 g) unsweetened almond milk⁹
1 scoop protein powder, vanilla or unflavored
A handful of ice

Blend the milk and spinach first, until no leaves show, then add the rest. Our guide to mixing protein powder goes further on foam and clumps.

How to make a protein smoothie bowl

A bowl is a smoothie with less liquid, eaten with a spoon. The base here uses 1 cup (149 g) of frozen strawberries, a frozen banana (118 g), half a cup (85 g) of nonfat Greek yogurt and a quarter cup (61 g) of 2% milk, which comes to about 240 kcal and 13 g of protein. A quarter cup of rolled oats (20 g) and a tablespoon of almond butter (16 g) on top add about 175 kcal and 6 g.^{2,3,7,10,11,12}

Blend the base with the milk only. Stop and stir with the blender off whenever it jams, and add milk a spoonful at a time.
Scrape it into a bowl. It should hold a spoon upright for a second.
Add the toppings: oats, almond butter, sliced fruit or seeds.
Eat it right away, before it melts.

Which protein sources add the most to a smoothie?

Dairy and soy contribute the most in food form, and nut butters and seeds add less protein for more calories. The table gives USDA values for a typical amount of each. Powder is left out because its protein per scoop is on its own label.

Protein sources for a smoothie, by USDA values^{1,4,7,10,11,16,17,18}
Source	Amount	Protein	Calories
Lowfat Greek yogurt	1 container (200 g)	20 g	145 kcal
Nonfat Greek yogurt	1 container (170 g)	17 g	100 kcal
1% cottage cheese	1 cup (226 g)	28 g	165 kcal
Soy milk	1 cup (243 g)	7.9 g	130 kcal
2% milk	1 cup (244 g)	8.1 g	120 kcal
Peanut butter	2 tablespoons (32 g)	7.1 g	190 kcal
Rolled oats, dry	Half a cup (40 g)	5.3 g	155 kcal
Chia seeds	1 ounce (28 g)	4.7 g	140 kcal

Protein smoothie near me: what a smoothie shop must tell you

We cannot list shops, and the numbers on a menu vary by shop. FDA's menu labeling rule gives you a way to check any of them. Restaurants and similar food businesses that belong to a chain of 20 or more locations must show calories on menus and menu boards, and must give written nutrition information on request, including protein, sugars and sodium.¹³

A shop outside that rule has no such duty, so ask what goes in and how much, then add it up with the table above.

Smoothie safety: produce, raw eggs, kids and allergies

Rinse fresh fruit and greens under running tap water before they go in the blender, and wash the jar and blades after each use. FDA says to use pasteurized eggs, or egg products, in any recipe that calls for raw or undercooked egg, so do not crack a raw egg into a smoothie.^14,15

Ask your child's doctor before giving protein powder to anyone under 18. A smoothie of yogurt, milk and fruit is made of ordinary foods, but milk, soy, peanuts and tree nuts are among the nine major allergens FDA lists, so read every label. MedlinePlus advises not letting babies eat honey.^19,20,21

Talk to your doctor before using protein powder if you have kidney disease or have been told to limit protein, or if you are pregnant or nursing.¹⁹

Questions people ask

What are some protein smoothie recipes without protein powder?

Greek yogurt carries most of the protein. One container (200 g) of lowfat Greek yogurt adds about 20 g of protein by USDA values, and the strawberry yogurt smoothie above comes to about 25 g.^1,2,3,4

How do I make a protein smoothie bowl?

Blend frozen fruit, a banana and Greek yogurt with only a splash of milk until it holds a spoon, then top it with oats, nut butter or fruit.

Where can I get a protein smoothie near me, and what is in it?

In a chain of 20 or more locations, FDA requires calories on the menu and written nutrition information, protein included, on request. Smaller shops are not covered, so ask what goes in.¹³

Can kids have protein smoothies?

Ask your child's doctor before giving protein powder to anyone under 18. A yogurt, milk and fruit smoothie uses ordinary foods, but check every label for allergens and keep honey away from babies.^19,20,21

Are protein smoothies for weight loss a good idea?

We make no claim that any smoothie here causes weight loss. Each one adds calories, which the recipes list. If you are managing your weight for a medical reason, or have a history of disordered eating, talk to a doctor or registered dietitian first.

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Sources

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.