Believe it or not, you can slurp your way to stronger muscles. While many smoothie recipes are devoid of nutrients and sneak in high amounts of sugar, high-protein smoothies can be a healthy eater’s dream if you blend wisely.“When sipped at the right times, in the right amount and blended with the right things, smoothies can build and repair lean muscle tissue, help you feel full and satisfied and may help decrease levels of ghrelin, a hunger-related hormone,” says dietitian Jenna Werner.
An ample amount of protein is a must for the biggest benefits, she suggests. “A lot of time smoothies with just fruit and juice or milk can fill us up right away, but they increase blood sugar very quickly-and bring it down even quicker. Add protein to a smoothie for a more balanced food choice. The protein will slow down digestion, keeping you fuller longer, and help prevent sugar spikes and crashes,” Werner explains. If you’re making your smoothie a meal, aim for at least 25 grams of protein. For a snack, 10 or more grams will do, Werner says. Consider adding one of these protein powders to your smoothie for an extra boost of the hunger-curbing macronutrient. So dig out your blender and give these high-protein smoothie recipes a spin.
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Turmeric Carrot Cake Smoothie
Yoghurt and walnuts crank up the protein level of this dessert-inspired smoothie recipe. With carrots (of course), 1/2 a frozen banana and a date in the mix, you’ll be well on your way to scoring your five a day of fruits and veggies, too.
Protein:13 grams
Get the recipe from Making Thyme for Health »
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Sweet 'n' Spicy Tropical Smoothie
One sip of this delicious smoothie will transport you to an island vacation. Creamy avocado provides a boost of healthy fats while coconut water helps restore electrolytes after a tough workout. Ginger works to keep tummy woes at bay, and pineapple supplies ample amounts of vitamin C.
Protein: 27.3 grams
Get the recipe from Prevention »
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Blueberry Coconut Water Smoothie Recipe
With coconut water for hydration, blueberries for ample antioxidants and Greek yoghurt for protein, this is an ideal post-workout snack. “Unsweetened Greek yoghurt or plain cottage cheese are both awesome additions to smoothie recipes,” Werner says. “Both can add around 15 to 20 grams of protein with simple, natural ingredients.”
Protein: 17 grams
Get the recipe from Sweet Peas and Saffron »
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Cherry Oat Smoothie
Yes, oats have protein! A whopping 13 grams per half cup (dried), in fact. A splash of milk and a scoop of yoghurt give this cherry smoothie an enviable protein count, while a frozen banana makes it thick and rich.
Protein: 11 grams
Get the recipe from Live Eat Learn »
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Chia Matcha Overnight Breakfast Smoothie
30g of chia seeds, approximately how much is in each serving of this energising smoothie, offers 5 grams of protein. Yoghurt, milk and oats round out the protein-rich line-up of this unique and high-fibre morning meal.
Besides yoghurt, “vegetarians can consider blending silken organic tofu into shakes and smoothies, too. You won’t even taste it and it will thicken things nicely,” Werner says.
Protein: 12 grams
Get the recipe from Cotter Crunch »
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Creamy Banana Smoothie
When you’re craving banana bread but have zero time to bake, turn to this single-serving smoothie. Walnuts, oats and milk provide the protein, while dates sweeten and cinnamon and nutmeg warm up the flavours.
Protein: 11 grams
Get the recipe from A Virtual Vegan »
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Strawberry Kiwi Smoothie
Fruit smoothies aren’t always protein powerhouses, but this tropical treat is thanks to milk and oats. For an even stronger dose, Werner recommends a scoop of vanilla or strawberry protein powder. “Choose plant-based or all-natural according to your diet. Whichever you choose, powders can add a great amount of protein to your smoothies,” she says.
Protein: 11 grams
Get the recipe from Well Plated »
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Gingerbread Smoothie
The perfect treat for the season, this smoothie has 35 grams of protein (in other words, about as much protein as six medium eggs)! You won’t even taste the beans in this cookie-inspired meal replacement once they’re blended with cinnamon, molasses, and ginger. Greek yoghurt, flaxseed meal, soy milk and protein powder round out the muscle-building menu.
Protein: 35 grams
Get the recipe from The Healthy Foodie »
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Mocha Protein Smoothie
Wake up to a buzzy breakfast beverage with a triple-play of protein all-stars: Greek yoghurt, protein powder and tahini (sesame seed paste). You’re probably familiar with seeing the latter in hummus, but it’s a subtle smoothie star here, adding just a hint of nuttiness that pairs nicely with the cocoa. Two tablespoons of tahini provides around 6 grams of protein.
Protein: 28 grams
Get the recipe from A Clean Bake »
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Berry Vanilla Smothie
This vegan-friendly berry smoothie from Jillian Michaels boasts more than 35 grams of protein, thanks to the hemp protein powder and coconut yoghurt. Enjoy it as a refreshing post-workout smoothie or an on-the-go breakfast.
Protein: 35.9 grams
Get the recipe from Prevention »
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Blueberry Almond Butter Smoothie
Choose cottage cheese or Greek yoghurt to amplify the protein power of this blueberry smoothie. If you’re watching your fat and kilojoule intake, try another one of Werner’s powdered picks.
“Powdered nut butters offer all the flavour of peanut or almond butters, just with much less fat,” she says. For one teaspoon of almond butter (the amount called for in this high-protein smoothie recipe), trade in one teaspoon of powdered peanut butter mixed with a half teaspoon of water.
Protein: 17 grams
Get the recipe from Cupcakes and Kale Chips »
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Vegan Peanut Butter Protein Smoothie
This high-protein peanut butter breakfast smoothie might just bring back your childhood. Banana, cacao and vanilla protein powder make it taste like a delicious dessert (just without the diet-busting nutrition stats). Be sure to go for natural peanut butter varieties to avoid added sugar.
Protein: 17 grams
Get the recipe from Diabetes Strong »
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Black Forest Smoothie
A drink that tastes like dessert is always a satisfying option-but isn’t always so waistline-friendly. (We see you, Mudslides.) This chocolate-cherry option, however, has about twice as much protein as it has fat. Milk provides the protein while dates and cherries provide natural sugars, and spinach tacks on vitamin A, folate, and other nutrients.
Protein: 11 grams
Get the recipe from My Darling Vegan »
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Basic Blueberry Smoothie
Muffins have met their match. Almond butter and milk upgrade the protein level of this creamy, frozen fruit smoothie, while maple syrup makes it taste like a breakfast treat. For even more body benefits, try one of the optional boosters: 1/4 cup of oats or two tablespoons of flaxseed (2 1/2 grams of protein each).
Protein: 10 grams
Get the recipe from Cookie + Kat »
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Apple Crisp Smoothie
If you could have apple pie in a glass, it would be this smoothie! Made with fibre-rich rolled oats, pecans, cinnamon, and apple cider, this creamy concoction gets its high-protein content from Greek yoghurt.
Protein: 13.5 grams
Get the recipe from Prevention »
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