We’re calling it: this summer is officially smoothie season. When the heat hits (hopefully) and you don’t want to be stuck cooking in the kitchen, a fresh smoothie is the perfect quick breakfast or lunch option. Need some inspiration for tried and tested recipes? You’ve come to the right place. Here are five delicious protein smoothie recipes that are packed with goodness and tailored for specific health benefits – from gut support, to energy, to muscle recovery – so you can pick and choose the one that’s perfect for you.
Each of our recipes uses simple, easy-to-find ingredients, and contains at least 20g of protein per serving, making them ideal for a filling breakfast or fuelling post-workout recovery. Let’s get into it.
Tropical gut health glow-up smoothie
Our first recipe is the perfect morning smoothie to give your gut a kickstart. With plenty of probiotics from the kefir, and the bromelain from the pineapple aiding digestion, this smoothie will give your body the fuel it needs to digest the rest of your food throughout the day and keep your gut healthy.
Ingredients:
1 cup kefir (or dairy-free probiotic yogurt)
½ cup frozen pineapple
½ banana
1 scoop vanilla protein powder
1 tsp grated ginger
Optional for extra fibre: 1 tbsp chia seeds
Instructions:
Put all ingredients in a blender, and blend until smooth.
Add ice for more of a slushie texture!
Macros (approx):
22g protein
30g carbs
5g fat
A taste of the tropics from your own kitchen, this is the perfect recipe for any pina colada lovers out there!
PB&J recovery smoothie
Next up, a smoothie made for recovery. The combination of protein, healthy fats, and antioxidant-packed berries makes this recipe ideal for replenishing glycogen and supporting muscle repair post-workout – and it tastes amazing, too.
Ingredients:
1 cup almond milk
1 tbsp peanut butter
½ cup frozen strawberries or mixed berries
1 scoop chocolate or vanilla protein powder
¼ cup rolled oats
Instructions:
Put all ingredients in a blender, and blend on high until creamy.
Macros (approx):
25g protein
28g carbs
10g fat
If you’re a peanut butter fanatic and want to give your muscles some love with your smoothie of choice, this is the one for you!
Matcha green energy smoothie
Need an extra boost of energy in the morning or an afternoon pick-me-up? This matcha-fuelled smoothie is packed with goodness, with potassium and iron from the spinach and banana providing sustained energy. Not only that, slow-release caffeine from the matcha helps to keep you alert all day.
Ingredients:
1 cup oat milk
1 frozen banana
1 tsp matcha powder
1 scoop vanilla or unflavoured protein
½ cup baby spinach
Optional for sweetness: 1 tsp honey or maple syrup
Instructions:
Put all ingredients in a blender, and blend until smooth and vibrant green.
Macros (approx):
23g protein
32g carbs
4g fat
Forget a morning coffee – this recipe will give you natural energy long into your day, and help you avoid the dreaded caffeine crash you’d get from your usual brew!
Peaches and cream muscle builder
Trying to gain muscle? Then you need to add this recipe into your rotation. With casein-packed cottage cheese for slow-digesting protein and delicious peach to pair with the creaminess, this smoothie will keep you full and give you everything you need to support your goals.
Ingredients:
½ cup cottage cheese or Greek yogurt
1 cup almond or regular milk
1 ripe peach (fresh or frozen)
1 scoop vanilla protein powder
Dash of cinnamon
Instructions:
Put all ingredients in a blender and blend until thick and creamy.
TIP: Add ice if you’re using fresh peach.
Macros (approx):
28g protein
20g carbs
6g fat
End your workout with this delicious smoothie that doesn’t just taste great, but does a whole lot of good! Or alternatively, add this into your routine whenever you need a protein boost.
Chocolate cherry sleep smoothie
Smoothies aren’t just for breakfast: this recipe is designed for the evening, to promote better sleep and help with overnight muscle recovery. The tart cherry juice (available in health food shops) has been shown to increase melatonin in the body, helping regulate sleep, and the almond butter and protein will support the repair and recovery of muscles while you rest.
Ingredients:
½ cup tart cherry juice
½ cup almond milk
½ frozen banana
1 scoop chocolate protein powder
1 tbsp almond butter
Instructions:
Put all ingredients in a blender, and blend until smooth.
Macros (approx):
24g protein
25g carbs
8g fat
Whip this sweet treat up after dinner, and sip it as you wind down for the night – the effects of the melatonin should kick in within the hour!
Wrapping it up
These smoothies are more than just great-tasting snacks or meal replacements – they’re made to give your body what it needs to work at its best. Try them as a dessert, post-gym snack, or filling breakfast, choosing whichever recipe suits your needs. What’s more, you can even prep the ingredients in freezer bags for a quick grab-and-blend process!
Need a solid protein powder to add to your smoothies? Then check out our range of protein shakes.
References
Sleep Benefits of Tart Cherry Juice | Sleep Foundation