As women over 50, we frequently do not get enough protein.  One of the easiest ways to significantly increase your protein intake is with high protein smoothies.

High protein smoothies

Whether you’re a chocolate lover or you like fruit-flavored shakes, in this blog I share 17 high protein smoothies recipes.  You’re bound to find one you love.

You may be wondering “How do I know if I’m getting enough protein?”

Check out these previous blogs for more info:

 

 

 

 

Experiment for even more high protein smoothie options

A protein smoothie generally includes 2 or more of the following:

  1. a source of protein 
  2. a liquid base
  3. fruit, healthy fat or a vegetable
  4. ice

 

Protein

The most popular sources of protein in skakes are:

  • protein powders
  • greek yogurt
  • cottage cheese 

 

There are many flavored protein powders to pick from.  I like to have vanilla and chocolate on hand so I always have lots of options.

 

When using greek yogurt, you’ll want to check the nutrition label as some are loaded with added sugar.   I prefer to use Greek, plain yogurt.  It is higher in protein and lower in added sugar than other varieties.

 

Cottage cheese is another great option.  In most cases, you’ll probably want to go with a low-fat or fat-free version.

Liquid base

I primarily use unsweetened almond milk in my smoothies.   For some fruit based smoothies, I  often use 1/2 water and 1/2 unsweetened juice.  You can use water; however , I find those to be runnier and I prefer a thicker smoothie.

Secret to thicker high-protein shakes

There are several ways to make your shake a little thicker.

  1. Ice works good; however, I have found my shake still doesn’t get very thick and as the ice melts it’s often like drinking a flavored water.
  2. Yogurt and cottage cheese will both add some thickness
  3. Raw oats work great!  I know it sounds weird (or at least it did to me when I first hear of it), but it works great and I actually really like the taste.  You will want to drink the shake fairly soon ( like within an hour or so).  
  4. Xantham gum is the best thickener I’ve used so far and it doesn’t change the taste of the smoothie at all! Just add 1/4 – 1/2 teaspoon.  I was amazed at how thick and creamy my watery shake become.

High-protein smoothie "extras"

Not only are high-protein shakes great for getting more protein in your diet, they are also great for getting an extra serving of fruit or vegetables.

 

Experiment to see what you like.  Here are some of my favorites.  These can be added to most shakes depending on how many calories, carbs, fats etc you want.

 

Spinach is my absolute favorite add-in.  I get an extra serving of vegetables, which I can never get enough of and it doesn’t change the tast of the smoothie (especially if  you have 1/2 a banana in the smoothie).

 

I like 1/2 banana or 1/3c cooked sweet potato or 1/4 avocado in shakes to make them more creamy.   I alternate between them depending on what I have at home.

Banana Smoothie

Banana Protein Smoothie

This high protein smoothie is great for breakfast or snacks.
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 365 kcal

Ingredients
  

  • 1 cup unsweetened almond milk
  • 1/2 cup plain full-fat greek yogurt
  • 1 scoop vanilla protein powder
  • 1 banana
  • ice

Instructions
 

  • Blend almond milk, greek yogurt, protein powder and banana in blender.
  • Add ice, blend until you can no longe hear the ice in the blender.

Notes

Approximate nutrients per serving:
  • Calories 365
  • Total Fat 9g
  • Saturated Fat 4g
  • Sodium 411mg
  • Carbohydrates 44g
  • Fiber 11g
  • Sugar 18g
  • Protein 33
 
Keyword high protein

Pumpkin Pie Smoothie

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 269 kcal

Ingredients
  

  • 1/4 cup water
  • 3/4 cup unsweetened almond milk
  • 1/2 cup canned pumpkin
  • 1 t maple syrup
  • 1 T pecans
  • 1 t pumpkin pie spice
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
Calories 269
Total Fat 10g
Saturated Fat 2g
Sodium 335mg
Carbohydrates 25g
Fiber 12g
Sugar 7g
Protein 24g
Chocolate Peanut Butter Smoothie

Chocolate Peanut Butter Smoothie

Great for chocolate cravings!
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 247 kcal

Ingredients
  

  • 1 scoop chocolate protein powder
  • 2/3 cup unsweetened almond milk
  • 1 T all-natural peanut butter
  • 1 cup raw spinach
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no long hear the ice in the blender

Notes

Approximate nutrition per serving
  • Calories 247
  • Total Fat 11g
  • Saturated Fat 2g
  • Sodium 380mg
  • Carbohydrates 16g
  • Fiber 11g
  • Sugar 2g
  • Protein 27g
Pineapple Banana Smoothie

Pineapple Banana Smoothie

A refreshing mid-day snack
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 303 kcal

Ingredients
  

  • 1/4 cup pineapple chuncks
  • 1/2 cup greek vanilla yogurt
  • 1/2 banana
  • 1/2 cup orange juice, low sugar
  • 1 scoop vanilla protein powder
  • 1/4 t coconut extract
  • Ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 303
  • Total Fat 2g
  • Saturated Fat 1g
  • Sodium 263 mg
  • Carbohydrates 44g
  • Fiber 9g
  • Sugar 25g
  • Protein 33g
Pina Colada Smoothie

Pina Colada Smoothie

Perfect combination of coconut and pineapple
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 207 kcal

Ingredients
  

  • 1 scoop vanilla protein powder
  • 1/2 cup water
  • 1/2 cup 100% pineapple juice
  • 1/2 t coconut extract
  • Ice

Instructions
 

  • Blend all ingedients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 207
  • Total Fat 2g
  • Saturated Fat 1g
  • Sodium 200mg
  • Carbohydrates 28g
  • Fiber 7g
  • Sugar 16g
  • Protein 21g
 

Groovy Green Smoothie

A full serving of vegetables and tastes great too!
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 249 kcal

Ingredients
  

  • 1 banana
  • 1 cup green grapes
  • 6 oz vanilla greek yogurt
  • 1/2 apple, cored and chopped
  • 1 scoop vanilla protein powder
  • 1 1/2 cup spinach
  • Ice

Instructions
 

  • Blend all ingedients except ice in a blendefr
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 249
  • Total Fat 1g
  • Saturated Fat 0g
  • Sodium 66mg
  • Carbohydrates 41g
  • Fiber 7g
  • Sugar 25g
  • Protein 21g
Chocolate Salted Caramel Smoothie

Chocolate Salted Caramel Smoothie

Perfect afternoon pick me up!
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 171 kcal

Ingredients
  

  • 1 t caramel extract
  • 1 scoop chocolate protein powder
  • 1/4 t salt
  • 1 cup unsweetened almond milk
  • Ice

Instructions
 

  • Blend all ingredients except ice in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 172
  • Total Fat 4g
  • Saturated Fat 1g
  • Sodium 992mg
  • Carbohydrates 14g
  • Fiber 9g
  • Sugar 2g
  • Protein 22g
 
 

Chocolate Chip Cookie Dough Smoothie

Perfect High Protein Shake for an afternoon snack
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 314 kcal

Ingredients
  

  • 1 cup unsweetened almond milk
  • 1/4 cup raw oats
  • 1/4 t vanilla extract
  • 1/4 t imitation butter flavoring
  • 1 scoop vanila protein powder
  • 2 t mini chocolate chips
  • Ice

Instructions
 

  • Blend all ingredients (except Ice) in blender
  • Add ice. Blend until you no longer hear the ice in the blender
  • Top with a few extra mini-chocolate chips (optional)

Notes

Approximate nutrients per serving.
  • Calories 314
  • Total Fat 11g
  • Saturated Fat 3g
  • Sodium 340mg
  • Carbohydrates 32 g
  • Fiber 8g
  • Sugar 10g
  • Protein 24g
Almond Butter Cup Smoothie

Almond Butter Cup Smoothie

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 324 kcal

Ingredients
  

  • 1 T almond butter
  • 1 cup unsweetened almond milk
  • 1/2 banana
  • 1 t maple syrup
  • 1 scoop chocolate protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving
  • Calories 324
  • Total Fat 13g
  • Saturated Fat 1g
  • Sodium 441 mg
  • Carbohydrates 34g
  • Fiber 13g
  • Sugar 14g
  • Protein 26g

Cinnamon Sweet Potato Smoothie

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 340 kcal

Ingredients
  

  • 1/3 cup cooked sweet potato
  • 1/2 banana, frozen
  • 1 t maple syrup
  • 1 scoop chcocolate protein powder
  • 1/2 cup unsweetened almond milk
  • 1 T almond butter
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear ice in the blender

Notes

Approximate nutrients per serving
  • Calories 340
  • Total Fat 10g
  • Saturated Fat 1g
  • Sodium 202mg
  • Carbohydrates 35g
  • Fiber 6g
  • Sugar 14g
  • Protein 31g

Chocolate Mint Smoothie

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 199 kcal

Ingredients
  

  • 2/3 cup unsweetened almond milk
  • 1 t cocoa powder
  • 1/2 frozen banana
  • 1/4 t peppermint extract
  • 1 scoop chocolate protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you can no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 199
  • Total Fat 3g
  • Saturated Fat 1g
  • Sodium 167mg
  • Carbohydrates 18g
  • Fiber 3g
  • Sugar 8g
  • Protein 26g

Cinnamon Oats Smoothie

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 196 kcal

Ingredients
  

  • 3/4 cup unsweetened almond milk
  • 1/8 cup raw oats
  • 1 scoop vanilla protein powder
  • 1/4 t cinnamon
  • 1/2 t maple syrup
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 196
  • Total Fat 5g
  • Saturated Fat 1g
  • Sodium 320mg
  • Carbohydrates 20g
  • Fiber 9g
  • Sugar 2g
  • Protein 23g

Pina Banana Smoothie

Prep Time 1 minute
Cook Time 1 minute
Course Snack
Cuisine American
Servings 1
Calories 253 kcal

Ingredients
  

  • 1/2 cup unsweetened pineapple juice
  • 1/2 banana, frozen
  • 1/2 cup water
  • 1 scoop vanilla protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving
  • Calories 253
  • Total Fat 2g
  • Saturated Fat 1g
  • Sodium 201mg 
  • Carbohydrates 42g
  • Fiber 9g
  • Sugar 23g
  • Protein 22g

Raspberry Cheesecake Smoothie

This protein shake is loaded in fiber.
Prep Time 1 minute
Cook Time 1 minute
Course Snack
Cuisine American
Servings 1
Calories 209 kcal

Ingredients
  

  • 2/3 cup unsweetened almond milk
  • 15 raspberries, frozen
  • 2 T Sour cream
  • 1 scoop vanilla protein powder
  • Ice

Instructions
 

  • Blend all ingredients (except ice) in a blender.
  • Add ice. Blend until you no longer hear the ice in the blender.

Notes

Approximate nutrition per serving.
  • Calories 209
  • Total Fat 8g
  • Fat 4g
  • Sodium 318mg
  • Carbohydrates 17g
  • Fiber 10g
  • Sugar 4g
  • Protein 23g

Very Berry Smoothie

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 362 kcal

Ingredients
  

  • 2/3 cup unsweetened almond milk
  • 1/2 banana, frozen
  • 1 cup mixed berries, frozen
  • 1/2 cup Greek vanilla yogurt
  • 1 scoop vanilla protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving.
  • Calories 362
  • Total Fat 4g
  • Saturated Fat 1g
  • Sodium 402 mg
  • Carbohydrates 49g
  • Fiber 14g
  • Sugars 22g
  • Protein 37g

Blueberry Smoothie

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 325 kcal

Ingredients
  

  • 2/3 cup unsweetened almond milk
  • 1/2 banana, frozen
  • 1/2 cup blueberries
  • 1/2 cup Greek vanilla yogurt
  • 1 scoop vanilla protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving
  • Calories 325
  • Total Fat 4g
  • Saturated Fat 1g
  • Sodium 383mg
  • Carbohydrates 43g
  • Fiber 11g
  • Sugar 21g
  • Protein 37g

Chocolate Spice Smoothie

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 233 kcal

Ingredients
  

  • 2/3 cup unsweetened almond milk
  • 1/3 cup cooked sweet potatoes
  • 1/2 t nutmeg
  • 1 cup fresh spinach
  • 1 T powdered cocoa
  • 1 scoop chocolate protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear ice in the blender

Notes

Approximate nutrition per serving
  • Calories 233
  • Total Fat 4g
  • Saturated Fat 1g 
  • Sodium 214mg
  • Carbohydrates 22g
  • Fiber 5g
  • Sugar 6g
  • Protein 28g

Cherry Cheesecake Smoothie

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 291 kcal

Ingredients
  

  • 1 1/2 cups frozem cherries, pitted
  • 1 cup fat-free cottage cheese
  • 1/2 cup unsweetened almond milk
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend all ingredients until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 291
  • Total Fat 2g 
  • Saturated Fat 0g
  • Sodium 868mg
  • Carbohydrates 39g
  • Fiber 4g
  • Sugar 26g
  • Protein 33g

Pineapple Mango Smoothie

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 315 kcal

Ingredients
  

  • 1/4 cup pineapple chuncks
  • 1/4 cup mango slices
  • 1 banana, frozen
  • 1/2 t coconut extract
  • 1 scoop vanilla protein powder
  • 1/4 cup orange juice, low sugar
  • 1/4 cup water
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear ice in the blender

Notes

Approximate nutrients per serving
  • Calories 315
  • Total Fat 3g
  • Saturated Fat 1g
  • Sodium 205mg
  • Carbohydrates 52g
  • Fiber 11g
  • Sugar 28g
  • Protein 23g

Leave me a comment.  Which one will you try first?