High Protein Smoothie — Calories & Nutrition
340
kcal
per serving
35g
Protein
35g
Carbs
6g
Fat
4g
Fiber
Nutrition data from USDA FoodData Central · Per 1 serving · Values are estimates
📏 Adjust servings
1
serving
340
kcal
35g
Protein
35g
Carbs
6g
Fat
4g
Fiber
🛒 Ingredients (1 serving)
- Greek yogurt (plain)150g
- Frozen banana½ (60g)
- Milk (any)150ml
- Whey protein powder (vanilla)1 scoop (30g)
- Peanut butter1 tbsp (16g)
- Chia seeds1 tsp (5g)
- Ice cubes3–4
👨🍳 Instructions
- 1Add all ingredients to a blender: yogurt, milk, banana, protein powder, peanut butter, chia seeds and ice.💡 Add liquid first so the blender runs smoothly without air pockets.
- 2Blend 45–60 seconds at high speed until completely smooth. If too thick, add milk one tbsp at a time.
- 3Taste and adjust — add more banana for sweetness, more protein powder for protein, more milk for thinner consistency.
- 4Pour and drink immediately — protein smoothies are best consumed within 20 minutes of blending for optimal taste and texture.
Frequently asked questions
How many calories in a high protein smoothie?
Greek yogurt + banana + milk + whey protein + peanut butter + chia seeds: approximately 340 kcal, 35g protein, 35g carbs and 6g fat.
Is a protein smoothie good for muscle building?
Yes — 35g protein per smoothie exceeds the recommended 20–40g per meal for muscle protein synthesis. Consuming within 2 hours after resistance training maximises muscle recovery and growth.
How do I make a protein smoothie without protein powder?
Replace protein powder with extra Greek yogurt (100g = +10g protein), cottage cheese (100g = +11g protein) or silken tofu (100g = +8g protein). Total protein will be lower (approximately 20–25g).
How many calories in a protein smoothie without banana?
Replace banana with 80g frozen mixed berries: approximately 300 kcal, 35g protein, 25g carbs — fewer carbs, same protein, slightly lower calories.
When is the best time to drink a protein smoothie?
Post-workout: within 1–2 hours after training. Breakfast: as a complete meal. Between meals: as a protein-rich snack. Pre-workout: 1–2 hours before training.
Is protein smoothie good for weight loss?
Yes if it replaces a higher-calorie meal. At 340 kcal with 35g protein, it's highly satiating. The high protein prevents muscle loss during calorie restriction.
How much protein should a post-workout smoothie have?
20–40g protein optimally stimulates muscle protein synthesis. This recipe provides 35g — in the ideal range for post-workout recovery.
Can I make a protein smoothie without Greek yogurt?
Replace yogurt with extra milk (200ml) + extra protein powder (½ scoop). Calories reduce to approximately 280 kcal, protein stays approximately 30g.