10 High-Protein Smoothie and Shake Recipes That Don’t Include Any Powder
For hectic mornings, you can’t beat a portable breakfast. And if you want one that’s convenient, versatile, and keeps you full until lunchtime, some high-protein smoothie recipes might be just what you’re looking for.
“Many people fall short on protein at breakfast,” Alissa Rumsey, MS, RD, tells SELF. “Research shows that it is better to spread your protein intake evenly throughout the day, rather than having [it] be the focus of just one large meal.”
The macronutrient is so important because it promotes satiety and plays a vital role in a whole bunch of bodily functions, Cara Harbstreet, MS, RD, LD, a Kansas City–based registered dietitian and founder of Street Smart Nutrition, tells SELF. For example, protein helps with muscle repair, immune system response, and blood clotting when you’re injured, as SELF reported previously.
If you’re looking for a place to start, try packing your breakfast smoothies with at least 20 to 30 grams of protein, Susan Greeley, MS, RDN, chef instructor and registered dietitian at the Institute of Culinary Education in New York, tells SELF. And you don’t have to rely on protein powder to hit that number—tons of ingredients sitting in your pantry or fridge can do the job. Pack your blender with Greek yogurt, tofu, dairy, or plant-based milk for the base and hearty add-ins like nut butter or chia seeds to amp up the flavor, Greeley continues.
So you certainly don’t have to stick to that same berry blend for weeks if it’s starting to feel blah. There are tons of options out there if you’re looking for new, filling high-protein smoothie recipes to try. Whether you prefer creamy combos of cashews and dates or refreshing mixes of cherries and mangoes, there’s a tasty shake on this list just waiting to become your go-to drink.
Shanika Graham-White via Orchids and Sweet Tea1Cashew Date Smoothie from Orchids and Sweet Tea
21 g protein per serving
Mix dates, cashews, potassium-rich bananas, oats, and almond milk with spices like cinnamon and nutmeg for warm flavor and creamy texture. Pro tip: Top this high-protein smoothie off with coconut whipped cream, flaxseed for extra heartiness, and chocolate shavings to mimic a Frappuccino shake.
Get the recipe here.
Lisa Kitahara via Okonomi Kitchen2Japanese Sweet Potato Smoothie from Okonomi Kitchen
20 g protein per serving
You need to start adding sweet potatoes to your breakfast smoothies. The root vegetable packs plant-based protein and carbohydrates to keep you full until lunch. This drink combines vanilla extract, frozen bananas, soy milk, and dates to provide bold, sweet, and creamy notes.
Get the recipe here.
Andrew Purcell; Carrie Purcell via SELF3Pumpkin Pie Smoothie from SELF
22 g protein per serving
Forget about that vanilla protein powder—you can get a similar flavor and macro boost from ingredients like oats, almond milk (or coconut milk), Greek yogurt, or kefir. It’s just as delicious and filling, and the canned pumpkin purée adds sweet notes. Top it off with some pepitas for extra crunch.
Get the recipe here.
Andrew Purcell; Carrie Purcell via SELF4Gingersnap Green Smoothie from SELF
23 g protein per serving
A combo of Greek yogurt, almond butter, and oats add protein to this delicious smoothie. At the same time, a bit of ginger and vanilla extract gives a gingersnap flavor—so you won’t even notice the handful of veggies blended in this drink.
Get the recipe here.
Andrew Purcell; Carrie Purcell via SELF6Blueberry Muffin Smoothie from SELF
22 g protein per serving
Frozen antioxidant-rich blueberries, honey, vanilla, and cinnamon make this breakfast smoothie taste uncannily like a sweet muffin. But we guarantee this drink will keep you satisfied longer since it’s packed with protein-heavy ingredients like rolled oats, peanut butter, and Greek yogurt. You can customize this beverage by switching up the fruit: Try raspberries or a blend of your favorite mixed berries.
Get the recipe here.
Andrew Purcell; Carrie Purcell via SELF8Banana Nut Smoothie from SELF
20 g protein per serving
This high-protein smoothie is packed with filling ingredients like peanut butter and plain Greek yogurt that will power you until lunch. It tastes just like a creamy milkshake, thanks to the sweetness of the frozen bananas. Top it off with a few extra sunflower seeds for texture and flavor.
Get the recipe here.
Andrew Purcell; Carrie Purcell via SELF9Date Nut Green Smoothie from SELF
22 g protein per serving
Nix the protein powder for pecans, a hearty swap that provides tons of flavor. The sweet dates mask the handful of veggies tossed in this breakfast smoothie, and the Greek yogurt provides creamy notes.
Get the recipe here.
Andrew Purcell; Carrie Purcell via SELF10Mango Cherry Smoothie from SELF
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