26 Healthy Protein Shake and Smoothie Recipes

Smoothies are a great way to get a nutrient-packed meal or snack, stat. They provide everything you need — protein, healthy fats, vegetables, and fruits — all in one convenient package.

“Smoothies make for a convenient, portable, and easy meal (or snack) with no cooking skills required,” says sports dietitian Marni Sumbal, MS, CSSD and author of Essential Sports Nutrition: A Guide to Optimal Performance for Every Active Person. “Overall, the drink can be a compact way to obtain key nutrients that may be otherwise lacking in your daily diet and to also quickly give your body what it needs to maximize the recovery response after a workout.”

While drinks from smoothie stores can often contain a bazillion calories and tons of sugar, it’s easy to make a healthy smoothie healthy if you’re opting for the DIY approach. The flavor possibilities are endless, but these TK protein-rich mash-ups guarantee you’ll be well on your way to some happy slurping. For each recipe, place the ingredients in the order listed and blend until smooth.

1. Very Berry Super Shake

“This shake is packed with protein, fiber, healthy fats, phyto-nutrients, 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

2. Apple and Great Grains Shake

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 phyto-nutrients.

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)

3. Chocolate, Peanut Butter, and Banana Shake

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)

4. Strawberry Banana Shake

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)

5. Chocolate Cherry Awesomeness Shake

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)

6. Vanilla Pumpkin Pie Shake

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)

7. Baked Apple Shake

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)

8. Tropical Power Shake

It’s like a pina colada, but with 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)

9. Superfood Shake

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

10. Dr. Mike’s Power Shake

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

11. Double Chocolate Mint Smoothie

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 Silk Almond milk, dark chocolate
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

12. Coconut Almond Smoothie

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 Silk Almond milk, dark chocolate
1 rounded tbsp almond butter
1½ cups water
3 ice cubes

405 calories, 27 g protein, 21 g fat, 33 g carbs

13. Orange Creamsicle

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

14. Strawberry Banana Post-Workout Smoothie

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

15. Chocolate Peanut Butter Smoothie

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

16. Blueberry Breakfast Smoothie

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

17. The Green Monster

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

18. Summertime Blast

“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

19. Matcha Madness Smoothie

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

20. Blue Bomb Smoothie

Getty Imagesmustipan

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

21. Orange Crush Smoothie

Here’s a smoothie that Bugs Bunny would hop into the kitchen for. Carrots and pineapple supply vitamin C to help keep the sniffles at bay, while tahini infuses the drink with a roasted sesame flavor. Pasteurized egg whites such as AllWhites are perfectly safe to go straight from carton to blender and offer an alternative source of protein – in fact, a 1/2 cup serving of liquid egg whites is about the equivalent of 3 large eggs, or nearly 15 grams of protein.

BLEND THIS:

3/4 cup coconut water or tap water
1/2 cup pasteurized liquid egg whites
1 medium carrot, peeled and chopped
1 tbsp tahini
2 tsp chopped fresh ginger
1 tsp honey
1 cup frozen pineapple cubes

327 calories, 20g protein, 43g carbs, 7g fiber, 9g fat

22. PB&J Smoothie

Getty Imagesviennetta

This smoothie tastes like everyone’s favorite schoolyard sandwich (hold the bread). Wheat germ is the stealth health food here, as it contains a wide range of essential vitamins and minerals including selenium, magnesium, phosphorus and thiamine.

BLEND THIS:

1 cup milk
1 scoop plain or vanilla protein powder
2 tbsp wheat germ
1 tbsp peanut butter
1 tsp honey
1/2 tsp vanilla extract
1 cup frozen strawberries

417 calories, 33g protein, 46g carbs, 6g fiber, 15g fat

23. Pear Crisp Smoothie

Getty ImagesOKrasyuk

Who says smoothies are just for berries and bananas? Pears, which are a good source of hunger-crushing fiber, can definitely go for a ride in your blender. Pecans offer up a bit of texture and cholesterol-busting monounsaturated fat. Your mom’s crisp was never this nutritious.

BLEND THIS:

1 cup milk
1/2 cup plain Greek or Skyr yogurt
1 scoop plain or vanilla protein powder
1 small pear, cored and quartered
2 tbsp rolled oats
2 tbsp pecans
1 tsp maple syrup
1/4 tsp ginger powder
1/4 tsp cinnamon
1/8 tsp nutmeg
1/2 cup ice cubes

507 calories, 38g protein, 62g carbs, 8g fiber, 18g fat

24. Sweet Spud Smoothie

Cooked sweet potato adds a hit of natural sweetness to this decadent-tasting shake, as well as a hit of vitamin A. “Vitamin A is great for the immune system and to help protect against oxidative damage in your body,” notes Sumbal. Sumbal adds that tangy kefir is a fantastic source of powerful probiotics to bolster digestive health. Tip: To freeze ripe bananas for extra-creamy smoothies, simply peel the fruit, chop into quarters, spread out on a baking sheet and freeze until solid.

BLEND THIS:

1 cup plain kefir
1 cup peeled and cooked sweet potato
1 scoop plain or vanilla protein powder
2 tsp almond butter
1 tsp molasses
1/2 tsp pumpkin pie spice
1/2 tsp vanilla extract
1 small frozen banana, chopped

480 calories, 31g protein, 72 g carbs, 7g fiber, 10g fat

25. Cherry Cheesecake Smoothie

Getty ImagesSarapulSar38

This smoothie tastes like dessert, albeit a mega-nutritious one. Rich-tasting ricotta provides an extra dose of muscle-friendly whey protein and pitted frozen cherries help you get some immune-boosting vitamin C.

BLEND THIS:

3/4 cup milk
1/2 cup ricotta cheese
1 scoop vanilla protein powder
1 tsp maple syrup
1 tsp lemon zest
1/2 tsp vanilla extract
1/4 tsp cinnamon
1/2 cup frozen cherries

448 calories, 37g protein, 34g carbs, 2g fiber, 19g fat

26. Mocha Smoothie

A study in the American Journal of Clinical Nutrition found that men experienced an increase in perceived fullness following the consumption of a thick, lower calorie, dairy-based drink than when they sipped a higher-calorie, thinner drink. To increase that feeling of fullness, pour this perky smoothie into a bowl and then garnish with granola for crunch, and fresh raspberries for extra hunger-taming fiber.

BLEND THIS:

1/4 cup milk
1/2 cup plain Greek yogurt
1 tbsp almond or peanut butter
1 pitted medjool date
1 scoop chocolate or vanilla protein powder
1 tbsp cocoa powder
1 tsp instant espresso powder
1/2 tsp vanilla extract
1/4 tsp ground cardamom
1 small frozen banana, chopped

438 calories, 34g protein, 50g carbs, 7g fiber, 11g fat

Additional reporting by Ben Court