How to make a protein-packed fruit smoothie?

How do you make a protein-packed fruit smoothie?

Start from a base many recipes use: about 3/4 cup plain Greek yogurt, 1 cup of milk (any kind), 1 scoop of protein powder, and fruit such as a banana or frozen berries. Blend until smooth. Protein amounts depend on your yogurt, milk and powder, so read the labels and add them up rather than trusting a recipe’s headline number.

Where does the protein come from?

• Protein powder: the amount per scoop varies by brand, so check the label.
• Greek yogurt: plain Greek yogurt is thicker and usually higher in protein than regular yogurt; compare labels.
• Milk or soy milk: dairy milk and soy milk contribute some protein; many other plant milks contribute less.
• Other options: nut butter, silken tofu or oats add a little protein and creaminess.

How to avoid clumps and a chalky taste

• Pour the liquid in first, then the powder, so it does not stick to the bottom of the blender.
• Add powder gradually, not all at once, if you are mixing by hand.
• Whey powders tend to blend smoother. Plant powders and casein can thicken the drink, so keep an extra splash of milk ready.
• Fruit, especially banana or berries, covers the flavor of many powders.

How to adjust the texture

• Thicker: frozen fruit, half a frozen banana or a little frozen avocado.
• Thinner: add milk or water a splash at a time.

Good to know

• Use a powder you have checked is suitable for you: whey contains dairy, so people avoiding dairy need a plant-based powder.
• Do not make a smoothie your only source of protein. A varied diet covers more nutrients.
• If you have a medical condition, kidney problems or specific nutrition targets, ask your doctor or a registered dietitian about protein amounts.

This is general guidance, not medical advice.