Creamy protein smoothie recipes in tall glasses with peanut butter banana and berry smoothies, banana slices and fresh berries on a bright wooden table

10 Easy Protein Smoothie Recipes (20g+ Protein Each)

ByEmma Huntley

A protein smoothie is my secret weapon for busy mornings and post workout breakfasts. I used to make smoothies that were all fruit, and I would be starving again by 10 o’clock. Once I started adding a good source of protein, everything changed. These smoothies keep me full for hours, taste like dessert, and take 5 minutes to make. Below are the 10 protein smoothie recipes I make on repeat, and almost all of them have 20 grams of protein or more.

Quick answer: To make a protein smoothie, blend 1 cup (240 ml) of milk with 1 scoop (about 30g) of protein powder, 1 cup (150g) of frozen fruit and a source of creaminess like ½ banana, ½ cup (120g) of Greek yogurt or 1 tbsp of nut butter. Blend for 45 to 60 seconds until smooth. You can also skip the powder and use Greek yogurt, cottage cheese, silken tofu or milk for natural protein.

Each recipe makes 1 large smoothie, and I include options with and without protein powder.

Why Add Protein to Your Smoothie?

  • It keeps you full longer. Protein digests slowly, so a protein smoothie holds you over until lunch.
  • It helps after exercise. Protein supports muscle recovery after a workout.
  • It balances the fruit. Pairing fruit with protein helps avoid that quick energy crash.
  • It turns a snack into a meal. With protein, fruit and a little fat, a smoothie becomes a complete breakfast.

Best Protein Sources for Smoothies

Protein amounts are estimates and vary by brand, so always check your labels.

My Basic Protein Smoothie Formula

Once you know this formula, you can make a protein smoothie with almost anything in your kitchen.

  • 1 cup (240 ml) liquid: milk, soy milk, almond milk or coconut water
  • 1 protein source: protein powder, Greek yogurt or cottage cheese
  • 1 cup (150g) frozen fruit: berries, banana, mango, pineapple or cherries
  • 1 creamy add in: ½ banana, ½ avocado, 1 tbsp nut butter or 2 tbsp oats
  • Optional boosts: spinach, chia seeds, flaxseed, cinnamon, cocoa
Protein smoothie ingredients including protein powder, Greek yogurt, peanut butter, frozen berries, banana and spinach

10 Protein Smoothie Recipes

For every recipe: add the liquid first, then everything else, and blend on high for 45 to 60 seconds until smooth.

1. Peanut Butter Banana Protein Smoothie

My everyday go to. It tastes like a milkshake.

  • 1 cup (240 ml) milk
  • 1 scoop vanilla or chocolate protein powder
  • 1 frozen banana
  • 1 tbsp peanut butter
  • Pinch of cinnamon

About 30 g protein.

2. Chocolate Cherry Protein Smoothie

  • 1 cup (240 ml) almond milk
  • 1 scoop chocolate protein powder
  • 1 cup (155g) frozen dark cherries
  • 1 tbsp cocoa powder
  • ½ frozen banana

About 25 g protein. It tastes like black forest cake.

3. Berry Greek Yogurt Smoothie (No Powder)

  • ¾ cup (180 ml) milk
  • ¾ cup (170g) plain Greek yogurt
  • 1 cup (150g) frozen mixed berries
  • 1 tsp honey

About 22 g protein. A great choice if you do not like protein powder.

4. Tropical Mango Protein Smoothie

  • 1 cup (240 ml) coconut milk drink or milk
  • 1 scoop vanilla protein powder
  • 1 cup (165g) frozen mango
  • ½ cup (80g) frozen pineapple
  • Squeeze of lime

About 22 g protein. If you love this flavor, my classic mango smoothie is a lighter everyday version.

5. Cottage Cheese Strawberry Smoothie

  • ¾ cup (180 ml) milk
  • ½ cup (115g) cottage cheese
  • 1 cup (150g) frozen strawberries
  • ½ banana and ½ tsp vanilla

About 20 g protein. Cottage cheese blends silky smooth and tastes like cheesecake. Find more ideas in my cottage cheese breakfast roundup.

6. Green Protein Smoothie

  • 1 cup (240 ml) milk
  • 1 scoop vanilla protein powder
  • 1 big handful baby spinach
  • 1 frozen banana
  • 1 tbsp almond butter

About 28 g protein. You will not taste the spinach at all. For a creamy green drink, try my matcha latte.

7. Coffee Protein Smoothie

Breakfast and coffee in one glass.

  • ½ cup (120 ml) cold brew or chilled strong coffee
  • ½ cup (120 ml) milk
  • 1 scoop chocolate or vanilla protein powder
  • 1 frozen banana
  • 1 tbsp cocoa powder (optional)

About 25 g protein.

8. Blueberry Oat Protein Smoothie

  • 1 cup (240 ml) milk
  • ½ cup (120g) Greek yogurt
  • 1 cup (150g) frozen blueberries
  • ¼ cup (25g) rolled oats
  • 1 tbsp chia seeds

About 22 g protein. Like a bowl of oatmeal in a glass.

9. Vegan Chocolate Peanut Butter Smoothie

  • 1 cup (240 ml) soy milk
  • ½ cup (125g) silken tofu
  • 1 frozen banana
  • 2 tbsp peanut butter
  • 1 tbsp cocoa powder and 1 date

About 22 g protein. Completely plant based and so creamy.

10. Pumpkin Pie Protein Smoothie

  • 1 cup (240 ml) milk
  • 1 scoop vanilla protein powder
  • ½ cup (120g) pumpkin purée
  • ½ frozen banana
  • ½ tsp pumpkin pie spice and 1 tsp maple syrup

About 27 g protein. My favorite fall smoothie.

Four easy protein smoothies including peanut butter banana, berry, green and chocolate coffee smoothies

Protein Smoothie Recipes at a Glance

My Tips for Better Protein Smoothies

  • Use frozen fruit. It makes the smoothie thick and cold, and it helps hide any chalky taste from protein powder.
  • Pick a powder you like the taste of. A good vanilla or chocolate powder makes every smoothie taste better.
  • Add healthy fat. A spoon of nut butter, avocado or chia seeds keeps you full even longer.
  • Do not overload on powder. One scoop is enough. Two scoops often makes a gritty, chalky drink.
  • Make freezer packs. Portion fruit, oats and seeds into bags. In the morning, add liquid and protein and blend.

Common Mistakes

  • Adding powder last. It can stick to the lid. Add it after the liquid so it mixes in well.
  • Too much fruit juice. Juice adds a lot of sugar. Use milk or water as the base.
  • Not blending long enough. Protein powder needs a full minute to blend smooth.
  • Skipping fiber. Add oats, chia, flax or greens to make it a balanced meal.

Protein Smoothie FAQs

How much protein should a protein smoothie have?

Most people aim for about 20 to 30 grams in a meal replacement smoothie. That amount helps you feel full and supports muscle recovery after exercise.

Can I make a protein smoothie without protein powder?

Yes. Greek yogurt, cottage cheese, milk, silken tofu, nut butter, hemp seeds and oats all add protein naturally.

Are protein smoothies good for weight loss?

They can help because protein keeps you full. Watch portion sizes and limit added sugar and juice to keep calories in check.

When is the best time to drink a protein smoothie?

Breakfast and after a workout are the most popular times. It also makes a great afternoon snack.

Can I make protein smoothies ahead of time?

They are best fresh, but you can keep one in a sealed jar in the fridge for up to 24 hours. Shake well before drinking.

Which protein powder is best for smoothies?

Whey protein blends smoothly and tastes creamy. Plant proteins like pea or soy blends are great for dairy free diets. Choose one with simple ingredients and little added sugar.

Final Thoughts

A protein smoothie is one of the easiest ways to start your day strong. Pick one or two recipes from this list, stock your freezer with fruit, and you will always have a filling breakfast ready in 5 minutes.

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