Smoothies might be one of the best ways fill up on important nutrients and dismantle the myth that healthy snacking can’t be delicious. In some cases, high-protein smoothies can even serve as a mini meal if sitting down to lunch just isn’t going to happen.
“Most Americans aren’t getting enough produce or fiber in their diet, so smoothies can be a fun and delicious way to make up for that,” says nutrition expert Frances Largeman-Roth, R.D.N., author of Smoothies & Juices: Prevention Healing Kitchen.
But before you start loading up your blender, there are a few things to keep in mind when it comes to your ingredients.
Use whole fruits and veggies as part of your base. Juices, like orange juice, certainly contain nutrients like vitamin C and, in many cases, are fortified with vitamin D and calcium, but they tend to be more concentrated when it comes to sugar. Leafy greens like spinach or kale are some of the best veggies for smoothies because they’re mild in flavor and blend really well. They add fiber and bulk, to keep you feeling full.
Add milk—dairy or plant-based—or electrolyte-rich coconut water. Dairy milk contains 8 grams of complete protein—that means it’s got all nine essential amino acids—per 1-cup serving.
Plant-based milks also contain protein, but only soy milk contains complete protein. (That means you’ll want to eat a variety of plant-based protein throughout the day.)
Then add a healthy fat, which will help you feel full, and is crucial for heart health, and to keep your body running smoothly. Healthy fats—think unsaturated—are found in avocados, nuts and seeds, and nut butter, for example.
If you think you need a little extra sweetness, mix in a ½ teaspoon of honey or pure maple syrup. But remember, sugar is still sugar, no matter how natural or unprocessed it is, and use in moderation.
And speaking of sugar: try to avoid store-bought smoothies, from the grocery store and a shop. They’re incredibly high in added sugar.
“A store needs to make sure their customers come back again, so they’re more focused on the flavor of their smoothies, instead of avoiding added sugars, or keeping them super balanced,” Largeman-Roth says.
Plus, when you make your own, you can, yes, load up on protein, and try infinite recipes.
Try one of these 25 protein-rich smoothie recipes (or protein shake recipes, if you’re all about the shake), for a tasty, nutrient-packed drinkable snack.
For each recipe, place the ingredients in the order listed and blend until smooth.
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1. Workout Recovery Smoothie
“The ingredients in this cherry-vanilla smoothie can help you feel your best after a tough workout,” says Largeman-Roth. “Cherry juice has been shown to relieve post-exercise pain in athletes, while pomegranate juice can help accelerate muscle recovery.”
BLEND THIS:
¾ cup ice
¼ cup fresh or frozen pitted tart cherries
¼ cup pomegranate juice
1 scoop vanilla protein powder
1 tbsp chopped walnuts
1 small cooked, peeled beet (or raw beet, scrubbed and chopped)
233 calories, 25 g protein, 20 g carbs, 2 g fiber, 6 g fat
2. Banana Almond Protein Smoothie
This smoothie is all about post-workout health. Delivering 21 grams of protein, it helps to repair microtears in your muscles to get you ready for your next gym session.
BLEND THIS:
½ cup coconut water
½ cup plain Greek yogurt
3 tbsp almond butter
1 scoop whey protein powder
1 tbsp hulled hemp seeds
1 frozen banana
1 cup ice
329 calories, 21 g protein, 26 g carbs, 5 g fiber, 17 g fat
3. Protein Power Smoothie
“Blend up this fruity smoothie to deliver serious protein to your body,” says Largeman-Roth. “Optimize muscle repair by sipping this within 15 minutes to one hour after your sweat session.”
BLEND THIS:
¾ cup fat-free milk
½ ripe banana
½ cup frozen raspberries
½ cup frozen blueberries
1 scoop vanilla whey protein powder
5 ice cubes
284 calories, 27 g protein, 42 g carbs, 7 g fiber, 2 g fat
4. Very Berry Super Shake
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“This shake is packed with protein, fiber, healthy fats, phytonutrients, and probiotics,” says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition. “It can be breakfast, lunch, or dinner.”
BLEND THIS:
12 oz water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain low-fat yogurt
2 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed
500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat
5. Apple and Great Grains Shake
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This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandma’s famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phytonutrients.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein
1 apple, core removed, and sliced into wedges
1 cup of spinach
2 tbsp of almonds
¼ cup of uncooked oats
Ice as needed
Cinnamon to taste
535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)
6. Chocolate, Peanut Butter, and Banana Shake
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You’d never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 cup of spinach
2 tbsp of natural peanut butter
1 tbsp cacao nibs or dark cocoa powder
585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber (accounts for using water as the fluid instead of milk or yogurt)
7. Strawberry Banana Shake
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Adding ground flax to this classic protein shake provides you with extra fiber and heart-healthy omega-3 fats, St. Pierre says. (Trying to work more healthy fats into your diet? Here are the best sources of Omega-3s.)
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla or strawberry flavored protein powder
1 banana
1 cup of frozen strawberries
1 cup of spinach
2 tbsp of ground flax
490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fiber (accounts for using water as the fluid instead of milk or yogurt)
8. Chocolate Cherry Awesomeness Shake
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Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
2 cups of sweet dark cherries, pits removed
1 cups of spinach
1 tbsp of walnuts
1 tbsp ground flax
1 tbsp cacao nibs or dark cocoa powder
530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)
9. Vanilla Pumpkin Pie Shake
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Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie. The pumpkin is a great source of Vitamin A, which is good for your eyes, skin, and immune system, St. Pierre says.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein powder
¾ cup of pureed pumpkin
1 tbsp of walnuts
1 tbsp of ground flax
½ cup of uncooked oats
Cinnamon and vanilla extract to taste
Ice as needed
535 calories, 60 g protein, 13 g fat, 45 g carbs, 13 g fiber (accounts for using water as the fluid instead of milk or yogurt)
10. Baked Apple Shake
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The sesame seeds in this shake add unexpected flavor, plus a helping of magnesium and selenium, says St. Pierre.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein powder
1 apple, core removed, and sliced into wedges
1 cup of spinach
1 tbsp of almonds
1 tbsp of ground flax
1 tbsp of sesame seeds
Cinnamon to taste
Ice as needed
510 calories, 57 g protein, 15 g fat, 36 g carbs, 10 g fiber (accounts for using water as the fluid instead of milk or yogurt)
11. Tropical Power Shake
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It’s like a piña colada, only this shake has 58 grams of protein and a cup of spinach.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein powder
½ banana
1 cup of pineapple
1 cup of spinach
1 tbsp of ground flax
2 tbsp of unsweetened coconut flakes
½ cup plain yogurt or vegan alternative
525 calories, 58 grams protein, 12 g fat, 46 g carbs, 8.5 g fiber (accounts for using water as the fluid instead of milk or yogurt)
12. Superfood Shake
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Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help with muscle recovery, says Amy Culp, R.D., a sports dietitian at the University of Texas at Austin.
BLEND THIS:
1/2 cup frozen cherries
8 oz water
1/2 cup chopped raw beets
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1/2 banana
1 scoop chocolate whey protein
1 tbsp ground flaxseed
329 calories, 28 g protein, 4 g fat, 52 g carbs, 11 g fiber
13. Dr. Mike’s Power Shake
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This smoothie from Men’s Health nutrition advisor Mike Roussell, PhD packs in a whole cup of blueberries, and you’ll also get a dose of omega-3 fats—good for your brain and heart—from the walnuts and flax.
BLEND THIS:
¼ cup low fat cottage cheese
1 cup blueberries (fresh or frozen)
1 scoop vanilla protein powder
2 tbsp flaxseed meal
2 tbsp walnuts, chopped
1½ cups water
3 ice cubes
389 calories, 33 g protein, 17 g fat, 34 g carbs
14. Double Chocolate Mint Smoothie
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With chocolate almond milk, cocoa powder, and cacao nibs, this rich drink from Roussell will give you a chocolate fix without going overboard on calories.
BLEND THIS:
1 scoop chocolate protein powder
3/4 cup chocolate almond milk
1 tbsp walnuts
2 tbsp cocoa powder, unsweetened
1 tbsp cacao nibs
2 mint leaves
4 ice cubes
¼ cup water
292 calories, 25 g protein, 12 g fat, 32 g carbs
15. Coconut Almond Smoothie
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Drink this shake from Roussell for a decadent treat: Almond butter makes the mix extra creamy, while dark chocolate almond milk and coconut flakes make it extra tasty.
BLEND THIS:
1 scoop chocolate protein powder
1 tbsp unsweetened coconut flakes
1 cup chocolate almond milk
1 rounded tbsp almond butter
1½ cups water
3 ice cubes
405 calories, 27 g protein, 21 g fat, 33 g carbs
16. Orange Creamsicle
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This shake from Roussell tastes just like a creamsicle, but with real ingredients rather than loads of added sugar.
BLEND THIS:
1 scoop vanilla protein powder
1 orange
¼ orange peel
1 tbsp walnuts
2 tbsp flaxseed meal
1 cup water
½ cup orange juice
3 ice cubes
399 calories, 32 g protein, 14 g fat, 39 g carbs
17. Strawberry Banana Post-Workout Smoothie
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This smoothie makes for the perfect recovery drink. It’s not only loaded with muscle-building protein, but also boasts a blend of healthful nutrients that speed recovery and nourish your body, says Roussell.
BLEND THIS:
Water as needed
1 cup plain low-fat kefir
2 tbsp walnuts
1 cup chopped strawberries
1 banana
1 scoop vanilla whey protein
489 calories, 39 g protein, 11 g fat, 59 g carbs, 7 g fiber
18. Chocolate Peanut Butter Smoothie
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Drink this for the perfect afternoon snack. It’s packed with protein, fiber, and antioxidants, and a nearly even amount of carbs and fat. So it’s filling and tasty, says Roussell, and comes in at a very reasonable 347 calories.
BLEND THIS:
Water as needed
2 tbsp flaxmeal
1 tbsp unsweetened cocoa powder
1 tbsp natural peanut butter
1 scoop chocolate whey protein powder
347 calories, 33 g protein, 17 g fat, 19 g carbs, 9 g fiber
19. Blueberry Breakfast Smoothie
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This shake may be the definition of a perfectly balanced breakfast. It has a healthy 42-gram dose of protein, which will help you feel fuller the rest of the day, Roussell says.
BLEND THIS:
1 cup blueberries
1/2 banana
1 1/2 scoops protein powder
2 tbsp walnuts
2 tbsp oats
1 tbsp chia seeds
536 calories, 42 g protein, 59 g carbs, 12 g fiber, 18 g fat
20. The Green Monster
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Research from Ohio State University shows that avocado can unlock the full nutrition potential of certain vegetables and improve the absorption of antioxidants. It’s delicious, too.
BLEND THIS:
8 to 10 oz water
2 stalks kale, stems optional
1 cup grapes
1/2 cup frozen mango chunks
1 strip lemon rind
1/2 avocado
Ice as needed
346 calories, 9 g protein, 12 g fat, 62 g carbohydrates, 11 g fiber
21. Summertime Blast
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“The combo of melon, basil, and pineapple makes the shake super refreshing,” says Franklin Becker, chef of The Little Beet in Manhattan.
BLEND THIS:
2/3 cup seedless watermelon
2 tsp lemon juice
1/2 cantaloupe
1 banana
1/4 cup pineapple
2/3 cup ice
4 to 5 fresh basil leaves
182 calories, 3 g protein, 1 g fat, 47 g carbohydrates, 5 g fiber
22. Matcha Madness Smoothie
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Worthy of its Instagram fame, matcha green tea powder contains up to 137 times more antioxidant firepower than regular green tea. Blend it into this muscle-making smoothie that tastes like a tropical vacation in a glass.
BLEND THIS:
1 cup coconut milk beverage (not canned coconut milk)
2 scoops plain or vanilla protein powder
1 tsp matcha tea powder
1 tbsp cashew butter
1 tbsp fresh lime juice
1/4 tsp ginger powder
1 cup frozen mango cubes
412 calories, 35g protein, 30g carbs, 4g fiber, 15g fat
23. Blue Bomb Smoothie
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This smoothie might be blue, but there’s nothing gloomy about it. “For a tiny fruit, blueberries are packed with nutrition including vitamin C, fiber and antioxidants,” says Sumbal. Cottage cheese is loaded with casein protein, a slow-digesting protein to help supply your muscles with a steady level of fuel. Bonus: the omega-3 fats in flax are good news for your heart and brain.
BLEND THIS:
1 cup milk
3/4 cup plain cottage cheese
2 tbsp ground flaxseed
1 tsp orange zest
1 tsp honey
1/8 tsp almond extract
3/4 cup frozen blueberries
395 calories, 34 g protein, 42 g carbs, 7g fiber, 12g fat
24. The Peach and Protein
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Experts say you need at least 30 grams of protein to help muscles grow after a workout. The 42 grams in this mix go down easy.
BLEND THIS:
2 peaches (pitted and chopped)
1/2 cup plain Greek yogurt
3/4 cup cup whole milk
1/4 cup mint
1 scoop vanilla protein powder
468 calories, 42g protein, 40g carbs (6g fiber), 13g fat
25. The Oat Berry
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Whole grains, antioxidants, and good fats deliver an artery scrub-and-lube. Plus, more fiber than a large apple!
BLEND THIS:
1 1/2 cups mixed frozen berries
1 cup 1% milk
1/4 cup rolled oats
1 tsp honey
1 tsp almond butter
326 calories, 14g protein, 58g carbs (9g fiber), 7g fat
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