Nine Protein-Packed Smoothies
A simple guide with ingredients, instructions, nutrition facts, protein breakdowns, macro cards, and ingredient gram details for nine refreshing smoothies.
Quick Reference: Protein Comparison
| Smoothie | Total Protein |
|---|---|
| Watermelon Smoothie | ~25 g Protein |
| Blueberry Banana Protein Cream Smoothie | ~45 to 50 g Protein |
| Best Green Smoothie | Protein Varies |
| Strawberry Protein Shake | 32 to 39 g Protein |
| Creamy Mango Smoothie | 29 to 33 g Protein |
| Power Cherry Smoothie | 24 to 27 g Protein |
| Berry Protein Blast | ~44 g Protein |
| Chocolate Peanut Butter | ~43 g Protein |
| Tropical Protein | ~39 g Protein |
Macro Percentage Breakdown by Smoothie
This section summarizes the estimated percentage of calories coming from protein, carbohydrates, and fat. Each smoothie section has ingredients and instructions first, then Protein Breakdown and Ingredient Notes together, followed by Ingredient Grams and Weight Percentage on a separate row by itself.
| Smoothie | Protein % | Carb % | Fat % | Best Read |
|---|---|---|---|---|
| Watermelon Smoothie | ~25% | ~53% | ~22% | Estimated macros: approximately 25 grams protein, 53 grams carbohydrate, and 10 grams fat, using collagen peptides and chia seeds as the main protein and healthy fat sources. |
| Blueberry Banana Protein Cream Smoothie | ~32% | ~49% | ~19% | Estimated macros: approximately 48 grams protein, 73 grams carbohydrate, and 13 grams fat, using Greek yogurt plus collagen peptides or vanilla protein powder. |
| Best Green Smoothie | ~7% | ~89% | ~4% | Estimated base macros: approximately 4 grams protein, 57 grams carbohydrate, and 1 gram fat before optional protein add-ins. |
| Strawberry Protein Shake | ~46% | ~41% | ~14% | Estimated macros: approximately 37 grams protein, 31 grams carbohydrate, and 5 grams fat, using whey protein isolate and Greek yogurt. |
| Creamy Mango Smoothie | ~42% | ~52% | ~6% | Estimated macros: approximately 30 grams protein, 37 grams carbohydrate, and 2 grams fat, using collagen peptides and Greek yogurt. |
| Power Cherry Smoothie | ~23% | ~61% | ~16% | Estimated macros: approximately 25 grams protein, 66 grams carbohydrate, and 7 grams fat, using collagen peptides and chia seeds. |
| Berry Protein Blast | ~66% | ~21% | ~13% | Approximately 44 grams protein, 14 grams carbohydrate, and 4 grams fat. |
| Chocolate Peanut Butter | ~50% | ~16% | ~34% | Approximately 43 grams protein, 14 grams carbohydrate, and 12.5 grams fat. |
| Tropical Protein | ~57% | ~25% | ~18% | Approximately 39 grams protein, 17 grams carbohydrate, and 5.5 grams fat. |
1. Watermelon Smoothie
Estimated macros: approximately 25 grams protein, 53 grams carbohydrate, and 10 grams fat, using collagen peptides and chia seeds as the main protein and healthy fat sources.
Ingredients
- 2 cups watermelon, chopped
- ½ cup cherries, frozen
- ¼ cup strawberries, frozen
- ½ lime, peeled
- 2 tablespoons chia seeds
- 1 serving collagen peptides
Instructions
- Add watermelon, frozen cherries, frozen strawberries, and peeled lime to the blender.
- Blend until the fruit is mostly smooth.
- Add chia seeds and collagen peptides.
- Blend on low until fully mixed in.
- Pour and serve immediately.
Protein Breakdown
| Ingredient | Estimated Protein |
|---|---|
| Collagen peptides | ~20 to 22 g |
| Chia seeds | ~4 g |
| Fruit | ~1 g |
| Total | ~25 g |
Ingredient Notes
Choose a heavy watermelon with a creamy yellow field spot for the sweetest flavor. Use bright red strawberries and deep red cherries. Fresh peeled lime adds brightness. Chia seeds and collagen peptides add protein, healthy fats, and fiber.
Nutrition Per Serving
Approximately 402 calories, 53 g carbohydrates, 25 g protein, 10 g fat, 11 g fiber, and about 35 g natural sugar.
Ingredient Grams and Weight Percentage
This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.
| Ingredient | Recipe Amount | Grams | Weight % |
|---|---|---|---|
| Watermelon, chopped | 2 cups | ~304 g | ~61% |
| Frozen cherries | ½ cup | ~77 g | ~15% |
| Frozen strawberries | ¼ cup | ~38 g | ~8% |
| Peeled lime | ½ lime | ~34 g | ~7% |
| Chia seeds | 2 tablespoons | ~24 g | ~5% |
| Collagen peptides | 1 serving | ~20 g | ~4% |
| Estimated Total | ~497 g | 100% | |
2. Blueberry Banana Protein Cream Smoothie
Estimated macros: approximately 48 grams protein, 73 grams carbohydrate, and 13 grams fat, using Greek yogurt plus collagen peptides or vanilla protein powder.
Ingredients
- 1½ cups frozen blueberries
- 1 frozen banana
- 1 cup Greek yogurt
- 1 tablespoon peanut butter
- 1 serving collagen peptides or 1 serving vanilla protein powder
- Optional: ¼ to ½ cup unsweetened almond milk, only if needed to blend
Instructions
- Add frozen blueberries, frozen banana, Greek yogurt, peanut butter, and collagen peptides or vanilla protein powder to a blender.
- Blend until smooth and creamy.
- For a thicker protein ice cream texture, use little to no liquid and freeze for about 1 hour before serving.
- For a drinkable smoothie, add a small amount of unsweetened almond milk until it reaches your preferred texture.
Protein Breakdown
| Ingredient | Estimated Protein |
|---|---|
| 1 cup Greek yogurt | ~18 to 22 g |
| 1 serving collagen peptides | ~20 to 22 g |
| 1 tablespoon peanut butter | ~3 to 4 g |
| Blueberries and banana | ~2 to 3 g |
| Total with collagen | ~45 to 50 g |
Ingredient Notes
This recipe is high in protein, creamy, and filling. The Greek yogurt and protein boost help support fullness, the blueberries add fiber and antioxidants, and the peanut butter adds healthy fat. Best use: protein cream smoothie or smoothie bowl.
Nutrition Per Serving
Approximately 601 calories, 73 g carbohydrates, 48 g protein, 13 g fat, 10 g fiber, and about 49 g natural sugar. With vanilla protein powder instead of collagen, totals may vary by brand.
Ranking in the Guide
#2 Overall. It is one of the highest protein options in the guide, but it has more natural sugar than some recipes because it includes both banana and blueberries.
Ingredient Grams and Weight Percentage
This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.
| Ingredient | Recipe Amount | Grams | Weight % |
|---|---|---|---|
| Frozen blueberries | 1½ cups | ~210 g | ~31% |
| Frozen banana | 1 banana | ~118 g | ~18% |
| Greek yogurt | 1 cup | ~245 g | ~36% |
| Peanut butter | 1 tablespoon | ~16 g | ~2% |
| Collagen peptides or vanilla protein powder | 1 serving | ~25 g | ~4% |
| Unsweetened almond milk, optional | ¼ to ½ cup | ~60 g | ~9% |
| Estimated Total | ~674 g | 100% | |
3. Best Green Smoothie
Estimated base macros: approximately 4 grams protein, 57 grams carbohydrate, and 1 gram fat before optional protein add-ins.
Ingredients
- 1 cup spinach
- 1 cup water
- ½ cup pineapple, frozen
- ½ cup mango, frozen
- 1 banana
Instructions
- Pack spinach into a measuring cup.
- Blend spinach and water until smooth.
- Add pineapple, mango, and banana.
- Blend until smooth and creamy.
- Pour and serve immediately.
Protein Breakdown
| Ingredient | Estimated Protein |
|---|---|
| Base recipe | Protein varies and is naturally low |
| With collagen peptides | Add approximately 20 to 22 g |
| With protein powder | Add approximately 20 to 30 g depending on brand |
Ingredient Notes
Baby spinach is mild and blends well. Frozen pineapple and mango are convenient for meal prep. Banana adds creaminess, and filtered water keeps the flavor clean.
Nutrition Per Serving
Base recipe is approximately 253 calories, 57 g carbohydrates, 4 g protein, 1 g fat, 6 g fiber, and about 39 g natural sugar. Add collagen or protein powder to raise protein.
Ingredient Grams and Weight Percentage
This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.
| Ingredient | Recipe Amount | Grams | Weight % |
|---|---|---|---|
| Spinach | 1 cup | ~30 g | ~5% |
| Water | 1 cup | ~240 g | ~43% |
| Frozen pineapple | ½ cup | ~82 g | ~15% |
| Frozen mango | ½ cup | ~83 g | ~15% |
| Banana | 1 banana | ~118 g | ~21% |
| Estimated Total | ~553 g | 100% | |
Optional Add-Ins
- Protein powder
- Honey, maple syrup, banana, or dates
- 2 tablespoons chia seeds
- Collagen peptides
- ¼ cup frozen cauliflower
Ingredient Swaps
- Banana: quarter of an avocado
- Mango: frozen pineapple, red apple, or peaches
- Pineapple: navel orange
- Water: oat milk, almond milk, coconut water, or orange juice
- Spinach: kale, Swiss chard, beet greens, or other leafy greens
4. Strawberry Protein Shake
Estimated macros: approximately 37 grams protein, 31 grams carbohydrate, and 5 grams fat, using whey protein isolate and Greek yogurt.
Ingredients
- 1 cup water
- ½ cup plain Greek yogurt
- ½ banana
- 1 cup strawberries, frozen
- ¼ cup cauliflower florets, frozen
- ½ teaspoon vanilla bean powder
- 1 serving whey protein isolate
Instructions
- Add water, Greek yogurt, banana, strawberries, and cauliflower to the blender.
- Blend on high until smooth.
- Add vanilla bean powder and protein powder.
- Blend on low to combine gently.
- Pour into a glass and enjoy.
Protein Breakdown
| Ingredient | Estimated Protein |
|---|---|
| Whey isolate | 20 to 25 g |
| Greek yogurt | 10 to 12 g |
| Cauliflower and fruit | Approximately 2 g |
| Total | 32 to 39 g |
Ingredient Notes
This higher protein smoothie uses whey isolate and Greek yogurt for a strong protein profile. Frozen strawberries and cauliflower keep the texture cold and creamy while keeping the flavor light.
Nutrition Per Serving
321 calories, 31 g carbohydrates, 37 g protein, 7 g fat, 5 g fiber, 19 g sugar, 224 mg calcium, and 102 mg vitamin C.
Ingredient Grams and Weight Percentage
This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.
| Ingredient | Recipe Amount | Grams | Weight % |
|---|---|---|---|
| Water | 1 cup | ~240 g | ~38% |
| Plain Greek yogurt | ½ cup | ~123 g | ~19% |
| Banana | ½ banana | ~59 g | ~9% |
| Frozen strawberries | 1 cup | ~152 g | ~24% |
| Frozen cauliflower florets | ¼ cup | ~27 g | ~4% |
| Vanilla bean powder | ½ teaspoon | ~1 g | ~0% |
| Whey protein isolate | 1 serving | ~30 g | ~5% |
| Estimated Total | ~632 g | 100% | |
5. Creamy Mango Smoothie
Estimated macros: approximately 30 grams protein, 37 grams carbohydrate, and 2 grams fat, using collagen peptides and Greek yogurt.
Ingredients
- ½ orange, peeled
- ½ cup plain Greek yogurt
- 1 cup mango, frozen
- ½ teaspoon ground turmeric
- ½ cup unsweetened cashew milk
- 1 serving collagen peptides
Instructions
- Blend all ingredients except the collagen until smooth.
- Add the collagen and blend on low until fully mixed in.
- Pour into a glass and enjoy.
Protein Breakdown
| Ingredient | Estimated Protein |
|---|---|
| Collagen peptides | 18 to 20 g |
| Greek yogurt | 10 to 12 g |
| Mango, orange, and cashew milk | Less than 1 g each |
| Turmeric | 0 g |
| Total | 29 to 33 g |
Ingredient Notes
Mango and orange make this smoothie naturally sweet and bright. Greek yogurt and collagen peptides raise the protein while cashew milk keeps the texture smooth.
Nutrition Per Serving
277 calories, 37 g carbohydrates, 30 g protein, 2 g fat, 4 g fiber, 32 g sugar, 157 mg calcium, and 95 mg vitamin C.
Ingredient Grams and Weight Percentage
This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.
| Ingredient | Recipe Amount | Grams | Weight % |
|---|---|---|---|
| Orange, peeled | ½ orange | ~65 g | ~13% |
| Plain Greek yogurt | ½ cup | ~123 g | ~25% |
| Frozen mango | 1 cup | ~165 g | ~33% |
| Ground turmeric | ½ teaspoon | ~2 g | ~0% |
| Unsweetened cashew milk | ½ cup | ~120 g | ~24% |
| Collagen peptides | 1 serving | ~20 g | ~4% |
| Estimated Total | ~495 g | 100% | |
6. Power Cherry Smoothie
Estimated macros: approximately 25 grams protein, 66 grams carbohydrate, and 7 grams fat, using collagen peptides and chia seeds.
Ingredients
- 1 cup tart cherry juice
- 1 cup sweet cherries, frozen
- ½ cup cauliflower, frozen
- 2 tablespoons chia seeds
- 1 serving collagen peptides
Instructions
- Blend all ingredients except the collagen until smooth.
- Add the collagen and blend on low until fully mixed in.
- Pour into a tall glass and enjoy.
- For a sweeter flavor, add half a banana.
Protein Breakdown
| Ingredient | Estimated Protein |
|---|---|
| Collagen peptides | 18 to 20 g |
| Chia seeds | Approximately 4 g |
| Frozen cauliflower | Approximately 1 to 2 g |
| Cherries and cherry juice | Approximately 1 g combined |
| Total | 24 to 27 g |
Ingredient Notes
Tart cherry juice and sweet cherries make this smoothie higher in carbohydrates, while chia seeds add fiber and healthy fat. Collagen peptides help raise the protein.
Nutrition Per Serving
414 calories, 66 g carbohydrates, 25 g protein, 8 g fat, 12 g fiber, 42 g sugar, 200 mg calcium, and 4 mg iron.
Ingredient Grams and Weight Percentage
This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.
| Ingredient | Recipe Amount | Grams | Weight % |
|---|---|---|---|
| Tart cherry juice | 1 cup | ~240 g | ~49% |
| Frozen sweet cherries | 1 cup | ~155 g | ~31% |
| Frozen cauliflower | ½ cup | ~54 g | ~11% |
| Chia seeds | 2 tablespoons | ~24 g | ~5% |
| Collagen peptides | 1 serving | ~20 g | ~4% |
| Estimated Total | ~493 g | 100% | |
7. Berry Protein Blast
Estimated macros: approximately 44 grams protein, 14 grams carbohydrate, and 4 grams fat.
Ingredients
- 1 scoop vanilla whey protein isolate
- 1 cup unsweetened almond milk
- ½ cup plain nonfat Greek yogurt
- ½ cup frozen mixed berries
- 1 handful fresh spinach
Instructions
- Add the liquid, Greek yogurt, and protein powder first.
- Add the remaining ingredients.
- Blend until smooth and creamy, about 45 to 60 seconds.
- Serve immediately.
Protein Breakdown
| Ingredient | Estimated Protein |
|---|---|
| vanilla whey protein isolate | ~25 g |
| Nonfat Greek yogurt and other ingredients | ~19 g |
| Total | ~44 g |
Ingredient Notes
The protein powder and Greek yogurt provide most of the protein. Ingredient and nutrition totals may vary by brand.
Nutrition Per Serving
Approximately 268 calories, 14 g carbohydrates, 44 g protein, and 4 g fat.
Ingredient Grams and Weight Percentage
This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.
| Ingredient | Recipe Amount | Grams | Weight % |
|---|---|---|---|
| vanilla whey protein isolate | 1 scoop | ~30 g | Estimated |
| unsweetened almond milk | 1 cup | ~240 g | Estimated |
| Plain nonfat Greek yogurt | ½ cup | ~113 g | Estimated |
| frozen mixed berries | Recipe amount | Estimated | Estimated |
| fresh spinach | Recipe amount | Estimated | Estimated |
| Estimated Total | ~483 g | 100% | |
8. Chocolate Peanut Butter
Estimated macros: approximately 43 grams protein, 14 grams carbohydrate, and 12.5 grams fat.
Ingredients
- 1 scoop chocolate whey protein isolate
- 1 cup unsweetened almond milk
- ½ cup plain nonfat Greek yogurt
- 1 tablespoon natural peanut butter
- Splash or 1 tablespoon unsweetened cocoa powder
Instructions
- Add the liquid, Greek yogurt, and protein powder first.
- Add the remaining ingredients.
- Blend until smooth and creamy, about 45 to 60 seconds.
- Serve immediately.
Protein Breakdown
| Ingredient | Estimated Protein |
|---|---|
| chocolate whey protein isolate | ~25 g |
| Nonfat Greek yogurt and other ingredients | ~18 g |
| Total | ~43 g |
Ingredient Notes
The protein powder and Greek yogurt provide most of the protein. Ingredient and nutrition totals may vary by brand.
Nutrition Per Serving
Approximately 341 calories, 14 g carbohydrates, 43 g protein, and 12.5 g fat.
Ingredient Grams and Weight Percentage
This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.
| Ingredient | Recipe Amount | Grams | Weight % |
|---|---|---|---|
| chocolate whey protein isolate | 1 scoop | ~30 g | Estimated |
| unsweetened almond milk | 1 cup | ~240 g | Estimated |
| Plain nonfat Greek yogurt | ½ cup | ~113 g | Estimated |
| natural peanut butter | Recipe amount | Estimated | Estimated |
| unsweetened cocoa powder | Recipe amount | Estimated | Estimated |
| Estimated Total | ~404 g | 100% | |
9. Tropical Protein
Estimated macros: approximately 39 grams protein, 17 grams carbohydrate, and 5.5 grams fat.
Ingredients
- 1 scoop vanilla whey protein isolate
- 1 cup unsweetened carton coconut milk
- ½ cup plain nonfat Greek yogurt
- ½ cup frozen pineapple
- Splash or 1 tablespoon vanilla extract
Instructions
- Add the liquid, Greek yogurt, and protein powder first.
- Add the remaining ingredients.
- Blend until smooth and creamy, about 45 to 60 seconds.
- Serve immediately.
Protein Breakdown
| Ingredient | Estimated Protein |
|---|---|
| vanilla whey protein isolate | ~25 g |
| Nonfat Greek yogurt and other ingredients | ~14 g |
| Total | ~39 g |
Ingredient Notes
The protein powder and Greek yogurt provide most of the protein. Ingredient and nutrition totals may vary by brand.
Nutrition Per Serving
Approximately 274 calories, 17 g carbohydrates, 39 g protein, and 5.5 g fat.
Ingredient Grams and Weight Percentage
This row is intentionally separate. It shows each ingredient in grams and how that ingredient contributes to the smoothie’s total recipe weight. Total recipe weight equals 100%.
| Ingredient | Recipe Amount | Grams | Weight % |
|---|---|---|---|
| vanilla whey protein isolate | 1 scoop | ~30 g | Estimated |
| unsweetened carton coconut milk | 1 cup | ~240 g | Estimated |
| Plain nonfat Greek yogurt | ½ cup | ~113 g | Estimated |
| frozen pineapple | Recipe amount | Estimated | Estimated |
| vanilla extract | Recipe amount | Estimated | Estimated |
| Estimated Total | ~470 g | 100% | |
Simple Shopping Checklist
Use this as a quick shopping guide for the full nine smoothie challenge.
Fresh Produce
- Watermelon
- Lime
- Bananas
- Orange
- Spinach
Frozen Fruit and Veggies
- Blueberries
- Cherries
- Strawberries
- Pineapple
- Mango
- Cauliflower florets
Protein and Pantry
- Collagen peptides
- Vanilla protein powder
- Whey protein isolate
- Chia seeds
- Peanut butter
- Vanilla bean powder
- Ground turmeric
- Chocolate whey protein isolate
- Natural peanut butter
- Unsweetened cocoa powder
- Vanilla extract
Refrigerated and Liquids
- Plain Greek yogurt
- Unsweetened almond milk
- Unsweetened cashew milk
- Tart cherry juice
- Filtered water
- Unsweetened coconut milk, carton style