I’ll never tire of an expertly blended strawberry-banana smoothie, but fruit alone is only satiating enough to hold me over for an hour or two. So, I’ve rounded up 21 high-protein smoothies that make for a healthy, more satisfying breakfast. They’re my favorites because they’re healthy, seasonal, riffable and come together in mere minutes. You'll find a wide range of flavors here, from raspberry-coconut smoothie bowl, a green smoothie with avocado and apple and a blueberry coconut water smoothie. Each calls on nutritious, protein-packed ingredients, like yogurt, nut butter and protein powder, to make the bevs more satisfying.
21 High-Protein Smoothies That Will Keep You Full Until Lunchtime
An easy, on-the-go breakfast awaits
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Published Nov 26, 2023
The Clean Plate
5 Tips for Making High-Protein Smoothies
According to Harvard Medical School, the average adult needs about 53 grams of protein a day. But to be exact, each person should consume 7 grams for every 20 pounds they weigh. The USDA's dietary guidelines also recommend eating a variety of lean proteins, such as poultry and meat, seafood, legumes, nuts and seeds to reach your daily amount. Doing this will not only help you feel full and energized between meals, but it also produces enzymes that power many chemical reactions throughout your body, as well as the hemoglobin in your blood that carries oxygen, says the Harvard T.H Chan School of Public Health.
In case it’s been a while since you’ve made a smoothie at home, here are a few tips for easy prep:
- A smoothie is only as tasty as the produce that goes in it. So, if you’re making them regularly, opt for in-season fruits and veggies that are organic or from a farmers market whenever possible.
- Avoid using under-ripe fruit, since it’ll be less flavorful and tougher to blend. Overripe fruit, on the other hand, can really enhance the sweetness of your smoothie.
- If your blender has seen better days, warm it up with a few pulses on low before turning up the speed. Give the smoothie a stir before pouring it out to make sure there are no ice or fruit chunks stuck at the bottom.
- Check your smoothie’s consistency between pulses to make sure you don’t over-blend the good stuff.
- Use frozen fruit instead of ice to keep your smoothie from getting diluted. If you need to use ice, smash it in a plastic bag before adding it to the pitcher for easy blending.
Read on for some of my favorite ideas, from an Insta-worthy açaí bowl to a chocolate peanut butter cup in liquid form.
1. Salted Peanut Butter Cup Smoothie (22g protein)
- Time Commitment: 10 minutes
- Why I Love It: kid-friendly, dairy free, <10 ingredients
- Serves: 1
Inspired by your favorite candy. Peanut butter, almond milk and whey protein unite to ward off the mid-morning munchies. A banana keeps things sweet, while cocoa powder drives the chocolatey flavor home. "Whip up this recipe for breakfast, as a post-workout snack or, heck, even for dessert," suggests recipe developer Erin McDowell.
2. Gwyneth Paltrow’s Blueberry Cauliflower Smoothie (7g protein)
- Time Commitment: 5 minutes
- Why I Love It: vegan, dairy free, beginner-friendly
- Serves: 1
This violet delight is proof that your favorite cruciferous veggie really can do anything. "With antioxidant-rich blueberries and protein-packed almond butter, this smoothie is one I often throw together after a workout," Paltrow explains in her book, The Clean Plate. Sip it alongside scrambled eggs for additional protein, or add vanilla protein powder to the pitcher before blending.
3. Green Smoothie Bowl (12g protein)
- Time Commitment: 10 minutes
- Why I Love It: special occasion-worthy, beginner-friendly, <10 ingredients, <30 minutes
- Serves: 1
Want to thicken this beauty up? Use soaked flaxseeds, chia seeds, nut butter or protein powder to get the consistency you want and make the smoothie more filling. The goji berries, toasted coconut, macadamia nuts and kiwi on top make it decidedly photogenic.
4. Raspberry-Coconut Smoothie Bowl with Collagen (11g protein)
- Time Commitment: 5 minutes
- Why I Love It: special occasion-worthy, dairy free, <30 minutes
- Serves: 1
It’s the flower-shaped dragon fruit garnish for us—and the toasted pepitas. They make this blush-colored gem look like it came from a fancy café. (Collagen peptides are purported to reduce wrinkles and inflammation, BTW.)
5. Green Smoothie with Avocado and Apple (9g protein)
- Time Commitment: 15 minutes
- Why I Love It: dairy free, beginner-friendly, <10 ingredients, <30 minutes
- Serves: 2
A crisp, tart-sweet Granny Smith apple is just the match for buttery, smooth avocado. A frozen banana curbs the bitterness of the spinach just right. Feel free to substitute maple syrup or agave for honey if you want to make the smoothie totally vegan.
6. Vanilla-Oat Smoothie Bowl (27g protein)
- Time Commitment: 10 minutes
- Why I Love It: kid-friendly, beginner-friendly, vegetarian
- Serves: 1
Greek yogurt, oats, almonds and sesame seeds will have no issue holding you over until your lunch break. Use vanilla-flavored yogurt to bring the flavor up a few notches. Just be mindful of the yogurt's added sugar content.
7. Triple Berry Smoothie Bowl (20g protein)
- Time Commitment: 10 minutes
- Why I Love It: kid-friendly, <10 ingredients, beginner-friendly
- Serves: 1
Think twice about adding ice, since too much of it will turn your smoothie slushy and diluted. Frozen fruit is always a more foolproof alternative. Finish your bowl with flaxseeds, pepitas, blackberries and your favorite granola.
8. Green Machine Smoothie Bowl (9g protein)
- Time Commitment: 15 minutes
- Why I Love It: dairy free, vegetarian, beginner-friendly, <10 ingredients
- Serves: 1
This breakfast stars maca powder, an energy booster that’s made from Peruvian maca root. It’s nutty and toasty in flavor. Top your bowl off with a generous sprinkle of granola and a swirl of Greek yogurt for crunch and creaminess.
9. Peanut Butter and Jelly Smoothie (16g protein)
- Time Commitment: 5 minutes
- Why I Love It: kid-friendly, <10 ingredients, <30 minutes, beginner-friendly
- Serves: 1
Yup, you can smoothie-fy the classic sammy. Protein powder, almond milk and peanut butter make a more filling alternative to the O.G. Even your picky eater will ask for a second sip (or their own glass).
10. Dark Cherry Smoothie Bowls (17g protein)
- Time Commitment: 10 minutes
- Why I Love It: special occasion-worthy, kid-friendly, beginner-friendly
- Serves: 1
In my book, any breakfast that calls for chocolate is worth getting out of bed for. And thanks to the banana, peanut butter and cherries, your picky eaters will never taste the spinach. Pile on more fresh fruit, granola, toasted coconut and, yes, extra chopped chocolate.
11. Blueberry Coconut Water Smoothie with Hemp Hearts (17g protein)
- Time Commitment: 10 minutes
- Why I Love It: <30 minutes, <10 ingredients, beginner-friendly
- Serves: 1
Bring on the antioxidants and heart-healthy hemp. To prep make-ahead smoothie packs, add the ingredients to a mason jar and pop it in the freezer. When you’re ready to blend, add coconut water to the jar, shake it to loosen the fruit and dump it all in the blender. Ta-da.
12. Mango Smoothie (16g protein)
13. Açaí Smoothie Bowl (13g protein)
- Time Commitment: 5 minutes
- Why I Love It: vegan, dairy free, special occasion-worthy
- Serves: 1
“The more colorful the fruits and veggies, the more phytonutrients,” says Dr. Felicia Stoler, DCN, a registered dietitian, nutritionist and exercise physiologist. On that note, go ahead and add a handful of chopped kale or baby spinach to this smoothie bowl for good measure.
14. Chai-Spiced Butternut Squash Smoothie (13g protein)
- Time Commitment: 10 minutes
- Why I Love It: special occasion-worthy, kid-friendly, beginner-friendly, high fiber
- Serves: 1
Cardamom! Ginger! Allspice! Cinnamon! This bev is a sweater season stan’s dream, like liquid pumpkin pie. Take your pick of almond, cashew or pecan butters to boost the protein.
15. Strawberry Protein Smoothie (21g protein)
- Time Commitment: 10 minutes
- Why I Love It: <10 ingredients, <30 minutes, kid-friendly, vegetarian
- Serves: 2
This kid-friendly meal is only about two minutes of blitzing away. To thin its consistency, add an extra glug of milk. If your picky eater wants it sweeter, add a drizzle of honey or maple syrup.
16. Cinnamon Walnut Date Shake (25g protein)
- Time Commitment: 5 minutes
- Why I Love It: <10 ingredients, <30 minutes, vegetarian, special occasion-worthy
- Serves: 2
What makes this warm-spiced gem so special, you ask? Homemade walnut milk. Reserve at least an hour for the nuts to soak, so some of their tannins are removed and they become more blendable.
17. Good Morning Coffee Lover’s Smoothie (18g protein)
- Time Commitment: 5 minutes
- Why I Love It: <10 ingredients, <30 minutes, dairy free
- Serves: 1
We’re betting your brunch crew wouldn’t mind having one of these caffeinated, java-based drinks alongside a mimosa. It starts with chilled brewed coffee, but you could substitute cold brew, hot espresso or espresso powder if you’d prefer.
18. Juicy Green Pineapple Smoothie with Mint, Basil and Spirulina (9g protein)
- Time Commitment: 15 minutes
- Why I Love It: vegan, gluten free, low sugar
- Serves: 2
This lean, green fighting machine is made with pineapple and fresh mint, making for a sweet-tart, herbaceous start to your day. Feel free to leave out the fresh lime (or just use half) if you want to bring the tartness down a few notches. Alternatively, blend it with the peel on for extra fiber.
19. Piña Colada Smoothie (25g protein)
- Time Commitment: 5 minutes
- Why I Love It: kid-friendly, vegan (optional), gluten free
- Serves: 1
If you like piña coladas (and getting caught in the rain...), this one's for you. Keep it vegan by skipping the honey, and pick a protein powder that you'll be eager to sip. A vanilla-flavored variety would pair well with this one.
20. Superfood Summer Fruit Smoothie (25g protein)
- Time Commitment: 5 minutes
- Why I Love It: dairy free, kid-friendly, make ahead
- Serves: 2
Regardless of the season, this bev is bound to send you back to warmer months (in spirit, at least). Choose your nut milk based on your desired consistency. Cashew will make it creamier, while almond will keep it thinner and reduce the calories.
21. Rainbow Coconut Smoothie Bowls (20g protein)
- Time Commitment: 20 minutes
- Why I Love It: kid-friendly, <30 minutes, dairy free
- Serves: 1 to 2
This gorgeous bowl is worthy of all the photos, so make sure you have your phone at the ready. A base of coconut milk, frozen banana and hemp seeds is crowned with a range of produce, from plums to peaches to strawberries. For a fully vegan bowl, sub the honey for maple syrup.
What Do I Put in a Smoothie for Protein?
Protein powder is arguably the easiest solution. There are so many kinds—whey, casein and egg white protein powders are quite popular. But if you'd rather stick to something plant-based, pea protein, soy and hemp are great options as well.
If you'd rather not use a protein powder, nut butters like peanut or almond butter are packed with protein. You can also add hearty vegetables or plant-based ingredients, like kale, silken tofu, chia seeds or even cooked quinoa, for extra protein and fiber.
What Fruit Is Good for Protein Shakes?
Any fruit can be used for protein shakes, but some are better than others. Bananas are not only tasty and creamy (especially when blended frozen!) but they are also high in fiber and potassium, which is helpful post-workout. Strawberries and raspberries are also good for adding sweet-tart flavor, while mangoes and pineapples offer both healthy vitamins and texture. But in reality, you can use any fruit that you already like the taste of.
What Are the Benefits of Drinking Protein Shakes in the Morning?
There are many perks to drinking a protein shake or smoothie in the morning. According to Eat This, Not That!, the high protein content in a shake helps your body absorb sugars more slowly. It also makes you feel fuller longer, protects your muscles from damage and can even help you lose weight over time.
