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Healthy High Protein Smoothie for weight loss will keep you full and prevent cravings so you can reach your weight loss goals. Made with protein, vegetables and fruit, this easy recipe is great for breakfast or a snack. Low Calorie + Gluten Free + Paleo + Vegan
Are you making your smoothie the right way? Awhile back I wrote a post on how to lighten up your smoothie and make it better for you. It's one of my most popular posts!
A common mistake I see a lot of people make is omitting protein from their smoothies. Protein is king for stabilizing hormones and keeping you full so if you've ever had a smoothie and felt hungry shortly after, it's from not having having enough protein in the smoothie.
And I want to clarify that peanut butter is not a good source of protein. It has some protein, but it is a FAT.
High Protein Smoothie
This high protein smoothie is balanced better for your metabolic hormones because it includes protein plus it has healthy carbs and a fiber focused healthy fat! Carbs like FIBER are scientifically proven to aid in weight loss.
Truthfully, I should have called this a weight loss powerhouse smoothie because it has the right ingredients for the perfect weight loss smoothie.
It's lower in calories yet, balanced in nutrition in a way that won't increase your hunger hormones causing you to crave more sugar. It's also easy to prep ahead of time and customize to your liking.
Don't understand this? Listen to this podcast episode on hormonal weight loss AND watch this [free] hormonal weight loss class.
What You Need
- Dairy Free Milk or milk of choice
- Strawberries and Blueberries, frozen
- Cauliflower Rice, frozen
- Spinach
- Chia Seeds
- Protein Powder
- Stevia (optional) or monk fruit
How to make a high protein smoothie
Making a protein smoothie is pretty simple. The important part of making a healthy protein smoothie is having a good, quality protein powder with minimal ingredients, no (or little) added sugar, but that has a great taste.
I like Garden of Life protein powder. It has no artificial colors or ingredients, no added sugar, it's dairy free and gluten free and tastes great!
To make your smoothie, you simply add the ingredients to a high-speed blender and combine until smooth. The result is the perfect drinkable meal!
Are high protein smoothies healthy
Smoothies are definitely healthy if you make them right! Here's a few tips to keep in mind to make your smoothie good for you.
- Omit juices and coconut waters. These tend to have a ton of added sugar which can drastically increase your cravings and the calories. Milk or water are best as the base for a smoothie.
- Add a healthy fat. I used chia seeds because it's also high fiber and fiber is filling and promotes weight loss. Other healthy fats are peanut butter, almond butter, tahini and avocado.
- Add your greens! They add extra nutrients to smoothies and I particularly love cauliflower rice because it makes smoothies frothy and you can't even taste it!
- I added a touch of stevia to my smoothie. If you don't like stevia, you could use cinnamon or 1 tablespoon of maple syrup or honey.
Best fruits for high protein smoothies
The good news about smoothies is that almost any fruit will work that you enjoy. However, if weight loss is your goal, you want to aim for the lower sugar fruits to control insulin and cravings.
- Strawberries
- Blueberries
- Blackberries
- Raspberries
- Cherries
- Pineapple
- Melon
- Banana
- Oranges
What vegetables should I add to a smoothie
Vegetables are a must addition to smoothies and something a lot of people forget. Honestly, adding vegetables to a smoothie is a simple way to add nutrition, water and fiber to a smoothie. I promise you won't even know they're there!
- Spinach
- Kale
- Cucumber
- Zucchini
- Cauliflower rice, frozen
- Carrots
What protein powders are best for smoothies?
The best protein powders for smoothies are higher in protein (20 grams or more) and lower in carbohydrates and ideally, have no added sugar.
As I mentioned above, I like plant-based Garden of Life (gluten and dairy free) but any protein powder that agrees with you and that you like will work. Protein powder is very individual and you will have to try different brands and flavors to find one you enjoy!
Here are some of the protein powders I personally enjoy: Active Stacks Beef Protein, Legion Whey Protein, Legion Plant-Based, Orgain, 1st Phorm, Premier Protein
Can I use collagen instead of protein powder?
Collagen is not a complete protein and is missing the important amino acid leucine which aids in muscle protein synthesis. Collagen is great for hair, nails and joints, but it is not helpful when the goal is maintaining or building muscle mass and / or changing body composition.
What can I substitute for protein powder?
- Plain Greek yogurt
- Egg whites or egg white powder
- Cottage cheese
Can you make your smoothie ahead of time
Smoothies can be made ahead of time in one of two ways. First, you can meal prep it by measuring the ingredients, storing in a storage bag in the freezer then blending when you're ready to eat.
The second option is to measure, blend and freeze up to 3 months in individual mason jars. Pull them out of the freezer the night before and keep in the refrigerator for an easy breakfast or snack the next day!
Tips for making the BEST high protein smoothies
I love that smoothies are easy to make and packed with nutrition. To make the best high protein smoothies, here's a few tips to keep in mind:
- Always add a source of protein. This keeps the sugar content balanced in the smoothie and helps to prevent cravings after drinking a smoothie.
- Add a source of fiber to your smoothie. Fiber is critical to weight loss. Avocado, flax, chia seeds, beans and oats are a few examples of fiber.
- Loading your blender in the following order works the best - liquid first, vegetables, fruit, protein and sweetener.
- If your smoothie is too sweet, add a squeeze of lemon juice to it.
- If your smoothie is not sweet enough, add a squeeze of orange to it.
Healthy High Protein Smoothie
Megan Olson
Healthy High Protein Smoothie for weight loss will keep you full and prevent cravings so you can reach your weight loss goals. Made with protein, vegetables and fruit, this easy recipe is great for breakfast or a snack. Low Calorie + Gluten Free + Paleo + Vegan
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Breakfast, Snack
Cuisine American
Servings 1 smoothie
Calories 308 kcal
Ingredients
- 1 cup unsweetened cashew milk or milk of choice
- 1/2 cup frozen strawberries
- 1/4 cup frozen blueberries
- 1/3 cup protein powder
- 1/2 cup cauliflower rice frozen
- 1 cup spinach
- 1 tablespoon chia seeds
- Stevia to taste optional
Instructions
Place all the ingredients into a high-speed blender. Blend until smooth and serve!
To make your protein smoothie ahead of time, you have two options. First, you can measure the ingredients and place in a food storage bag in the freezer. Then blend when you're ready to eat. Second, you can blend everything together and store in a mason jar or protein shaker in the freezer up to 5 days.
Notes
- My Amazon shophas more products similar to those used for this recipe and that I recommend tomy weight loss clients.
- If you enjoy this recipe, check out my cookbook for more delicious recipes!
Nutrition
Serving: 1smoothieCalories: 308kcalCarbohydrates: 26gProtein: 36gFat: 10gSaturated Fat: 1gCholesterol: 60mgSodium: 430mgPotassium: 674mgFiber: 9gSugar: 12gVitamin A: 2909IUVitamin C: 93mgCalcium: 552mgIron: 5mg
Tried this Recipe? Let me know!Let us know how it was!
What I Used For The Recipe
About Megan
Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.
Insights, advice, suggestions, feedback and comments from experts
I can provide information on the concepts used in this article. Let's break it down:
High Protein Smoothie for Weight Loss
The article discusses a recipe for a high protein smoothie that is designed to aid in weight loss. The smoothie is made with protein, vegetables, and fruit, and is described as a balanced and nutritious option for breakfast or a snack.
Importance of Protein in Smoothies
The author emphasizes the importance of including protein in smoothies for several reasons. Protein helps stabilize hormones and keeps you feeling full, thereby preventing hunger shortly after consuming the smoothie. It is suggested that omitting protein from smoothies can lead to an inadequate feeling of fullness.
Peanut Butter as a Source of Protein
The article clarifies that while peanut butter does contain some protein, it is primarily a source of fat rather than protein. Therefore, it is recommended to include other sources of protein in the smoothie.
Components of the High Protein Smoothie
The high protein smoothie recipe includes the following components:
- Dairy-free Milk or Milk of Choice: This serves as the base for the smoothie.
- Frozen Strawberries and Blueberries: These fruits add flavor and natural sweetness to the smoothie.
- Frozen Cauliflower Rice: Cauliflower rice is added to provide fiber and contribute to the smoothie's texture.
- Spinach: Spinach is a nutrient-rich leafy green that adds additional vitamins and minerals to the smoothie.
- Chia Seeds: Chia seeds are included to provide healthy fats and additional fiber.
- Protein Powder: A good-quality protein powder is added to increase the protein content of the smoothie.
- Stevia or Monk Fruit: These natural sweeteners can be added for additional sweetness, if desired.
Making a High Protein Smoothie
To make the high protein smoothie, the ingredients are added to a high-speed blender and blended until smooth. It is important to choose a protein powder with minimal ingredients, no (or little) added sugar, and a great taste. The author recommends Garden of Life protein powder as an example.
Tips for Making a Healthy Smoothie
The article provides some tips for making a healthy smoothie:
- Omit juices and coconut waters, as they often contain added sugars.
- Add a healthy fat, such as chia seeds, peanut butter, almond butter, tahini, or avocado.
- Include greens like spinach or kale for added nutrients.
- Adjust the sweetness of the smoothie with stevia, cinnamon, maple syrup, or honey.
- Choose lower-sugar fruits, like strawberries, blueberries, blackberries, raspberries, cherries, pineapple, melon, or oranges.
- Don't forget to add vegetables to the smoothie for added nutrition and fiber. Options include spinach, kale, cucumber, zucchini, cauliflower rice, and carrots.
Protein Powders for Smoothies
The article suggests choosing protein powders that are higher in protein (20 grams or more), lower in carbohydrates, and ideally have no added sugar. The author recommends plant-based protein powders like Garden of Life (gluten and dairy-free), but emphasizes that individual preferences may vary and it may be necessary to try different brands and flavors to find one that is enjoyable.
Collagen vs. Protein Powder
The article explains that collagen is not a complete protein and lacks the important amino acid leucine, which is necessary for muscle protein synthesis. While collagen is beneficial for hair, nails, and joints, it is not as helpful for maintaining or building muscle mass. The article suggests alternative protein sources like plain Greek yogurt, egg whites or egg white powder, or cottage cheese.
Preparing Smoothies Ahead of Time
The article provides two options for preparing smoothies ahead of time. One option is to measure the ingredients and store them in a freezer bag, then blend them when ready to consume. The other option is to blend all the ingredients together and store the smoothie in individual mason jars or protein shakers in the freezer for up to 3 months. The smoothie can be thawed in the refrigerator overnight for an easy breakfast or snack the next day.
Tips for Making the Best High Protein Smoothies
To make the best high protein smoothies, the article suggests the following tips:
- Always add a source of protein to balance the sugar content in the smoothie and prevent cravings.
- Include a source of fiber, such as avocado, flax, chia seeds, beans, or oats, as fiber is important for weight loss.
- Load the blender in the following order: liquid first, vegetables, fruit, protein, and sweetener.
- Adjust the sweetness of the smoothie by adding a squeeze of lemon juice or orange juice, depending on whether it needs to be less sweet or sweeter.
I hope this breakdown of the concepts used in the article helps! Let me know if you have any further questions.
