7 Smoothie Recipes That Are High In Protein And Fiber (And Low In Calories)
Reviewed By Danielle Glesne, RDN, LD, CDCESSmoothies can be a convenient way to pack protein, fiber, fruits, and vegetables into a convenient meal or snack.
But not all smoothies are created equal.
Some can quickly become very calorie-dense when loaded with juice, nut butters, sweeteners, and large portions of fruit.
If you're looking for a smoothie that provides plenty of nutrition without a ton of calories, focus on protein, fiber, fruits and vegetables, and low-calorie liquids.
Here are seven recipes you may like to try…
Note: Nutrition estimates will vary depending on the specific brands and products you use. Adding protein powder will increase the protein and calories.
1. Berry Greek Yogurt Smoothie
Ingredients:
1 cup nonfat Greek yogurt
1 cup mixed berries, frozen
½ banana
1 cup unsweetened almond milk
1 tablespoon chia seeds
Ice, as desired
Optional: 1 scoop protein powder
Approximate nutrition without protein powder:
300 calories | 25g protein | 10g fiber
Why we love it: Berries and chia seeds provide plenty of fiber while Greek yogurt provides a substantial amount of protein.
2. Chocolate Peanut Butter Banana Smoothie
Ingredients:
1 cup unsweetened almond milk
½ banana
½ cup nonfat Greek yogurt
1 tablespoon powdered peanut butter
1 tablespoon chia seeds
1 tablespoon unsweetened cocoa powder
Ice, as desired
Optional: 1 scoop chocolate or vanilla protein powder
Approximate nutrition without protein powder: 220 calories | 16g protein | 9g fiber
Why we love it: It tastes like a treat while providing protein and fiber without relying on a large amount of added sugar.
3. Green Protein Smoothie
Ingredients:
1 cup unsweetened almond milk
1 cup spinach
½ banana
½ cup frozen pineapple
½ cup nonfat Greek yogurt
1 tablespoon chia seeds
Ice, as desired
Optional: 1 scoop protein powder
Approximate nutrition without protein powder: 230 calories | 16g protein | 7g fiber
Why we love it: It's an easy way to combine fruit, leafy greens, protein, and fiber in one convenient drink.
4. Apple Cinnamon Smoothie
Ingredients:
1 small apple, chopped
¾ cup nonfat Greek yogurt
1 cup unsweetened almond milk
1 tablespoon chia seeds
½ teaspoon cinnamon
¼ cup old-fashioned oats
Ice, as desired
Optional: 1 scoop vanilla protein powder
Approximate nutrition without protein powder: 270 calories | 20g protein | 8g fiber
Why we love it: The combination of apple, cinnamon, and oats gives this smoothie a comforting flavor while adding protein and fiber.
5. Strawberry Cheesecake Smoothie
Ingredients:
1 cup frozen strawberries
¾ cup nonfat Greek yogurt
½ cup low-fat cottage cheese
1 cup unsweetened almond milk
1 tablespoon chia seeds
½ teaspoon vanilla extract
Ice, as desired
Optional: 1 scoop vanilla protein powder
Approximate nutrition without protein powder: 260 calories | 25g protein | 7g fiber
Why we love it: Cottage cheese and Greek yogurt create a creamy texture while providing a significant protein boost.
6. Tropical Green Smoothie
Ingredients:
½ cup frozen mango
½ cup frozen pineapple
1 cup spinach
¾ cup nonfat Greek yogurt
1 cup unsweetened almond milk
1 tablespoon chia seeds
Ice, as desired
Optional: 1 scoop vanilla protein powder
Approximate nutrition without protein powder: 250 calories | 19g protein | 7g fiber
Why we love it: Tropical fruit provides plenty of flavor while spinach and chia seeds add fiber and micronutrients.
7. Mocha Protein Smoothie
Ingredients:
1 cup cold coffee
½ cup unsweetened almond milk
¾ cup nonfat Greek yogurt
1 tablespoon unsweetened cocoa powder
1 tablespoon chia seeds
½ banana
Ice, as desired
Optional: 1 scoop chocolate or vanilla protein powder
Approximate nutrition without protein powder: 210 calories | 19g protein | 7g fiber
Why we love it: It's essentially breakfast and coffee in one and the combination of cocoa, coffee, banana, and Greek yogurt makes for a surprisingly satisfying smoothie.
A Few Smoothie Tips
Use frozen fruit. It makes smoothies cold and creamy without requiring much ice.
Choose your liquid wisely. Unsweetened almond milk, skim milk, or water can keep calories relatively low compared with fruit juice or sweetened beverages.
Prioritize protein. Greek yogurt, cottage cheese, milk, and protein powder can all help increase the protein content.
Don't forget fiber. Chia seeds, flaxseed, oats, berries, apples, spinach, and other fruits and vegetables are easy ways to increase fiber.
Watch the extras. Nut butters, honey, maple syrup, juice, and large portions of calorie-dense ingredients can turn a relatively light smoothie into a very high-calorie one.
What About Protein Powder?
Protein powder isn't required.
Each of these recipes already contains a source of protein, and you can absolutely build a nutritious smoothie without additional protein.
But if you have higher protein needs or simply want an easy way to increase the protein content, adding one or two scoops of your preferred protein powder is an easy option.
The Bottom Line
A good smoothie doesn't need to be complicated.
Start with a protein source, add fruits and/or vegetables, include a source of fiber, choose a lower-calorie liquid, and blend.
Make the smoothie work for your goals—not the other way around.
If you’d like personalized guidance on what this means for you or your family, don’t hesitate to CONTACT US.
We’re here to help.
