What are some low-calorie protein smoothie recipes?
A low-calorie protein smoothie usually combines a protein source such as Greek yogurt or protein powder with unsweetened milk, fruit and ice or fiber add-ins. A dietitian-led recipe roundup suggests aiming for under 300 calories per serving, with 15 to 30 grams of protein for a meal-replacement shake.
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In this article
What makes a smoothie low in calories but high in protein?
Start with protein, add fiber and keep added sugar low. A dietitian quoted in a weight-loss smoothie roundup recommends protein, fiber and healthy fats to help you feel full, limiting added sugar, and aiming for under 300 calories per serving. For a meal-replacement shake the article suggests 3 to 5 g of fiber, 10 to 20 g of carbohydrate and 15 to 30 g of protein. Use these as guides, not rules.
A simple formula
- Liquid: about 1 cup of unsweetened almond, soy or skim milk.
- Protein: Greek yogurt, kefir, cottage cheese or a scoop of protein powder.
- Fruit: a handful of frozen berries or half a banana.
- Fiber: spinach, chia seeds or oats.
- Ice: blend until smooth.
Amounts depend on your target, so check the labels of the yogurt and powder you use and add up the calories.
Recipe ideas
| Smoothie | Main ingredients | Reported stats |
|---|---|---|
| Mocha | Skim milk, Greek yogurt and other ingredients | About 206 calories, 20 g protein |
| Vegan berry | Spinach, banana, chia, blueberries, pea protein, soy milk | About 277 calories, 21 g protein |
| Belly love | Kefir, banana, spinach, chia, cinnamon | About 20 g protein, no added sugar |
| Strawberry cheesecake | Frozen strawberries, unsweetened almond milk, low-fat cottage cheese, no-calorie sweetener | Not given |
Stats come from one published roundup and depend on exact brands and portions.
Tips
- Use frozen fruit for thickness instead of extra sugar.
- Skip juice or choose 100% juice in small amounts.
- Avoid adding syrups, which raise calories fast.
- If you use protein powder, check the label and serving size.
General information, not medical advice. If you have a health condition or are pregnant, ask a doctor or dietitian about protein powders and supplements.
People also ask
How many calories should a protein smoothie have?
A dietitian-led roundup suggests under 300 calories per serving for weight-loss smoothies.
How much protein should a smoothie have?
The same article suggests 15 to 30 g of protein for a meal-replacement shake.
Do I need protein powder?
No. Greek yogurt, kefir, cottage cheese or soy milk are alternatives.
Sources
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