This Berry Protein Smoothie requires only 5 ingredients and comes together in 5 minutes. Made with frozen mixed berries, banana, protein powder, soy milk, and chia seeds, this high-protein smoothie makes a great breakfast or snack.
The thing I love about smoothies is their ease and convenience. They require little effort to whip up, require minimal clean-up, and are portable for those on-the-go days.
I personally enjoy this high-protein, plant-based smoothie post-workout. It's easy, refreshing, and provides necessary nutrients to support recovery. It also helps me start the refueling process prior to getting to my next meal, which is usually lunch or dinner. But don't think for one second that this smoothie is reserved for only athletes or that you must exercise to enjoy it. Really, this smoothie is a good option for anyone who enjoys fruit smoothies.
For another delicious option, try my Blueberry Banana Peanut Butter Smoothie, a creamy blend of frozen blueberries, ripe banana, and rich peanut butter that's perfect for any time of day!
If you're looking for more tips on crafting the perfect smoothie, be sure to check out my post on smoothie-making advice from a registered dietitian.
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Ingredients
- Soy milk: I love unsweetened soy milk in smoothies. I prefer the taste as well as the creamy texture this milk provides compared to almond milk or water. Additionally, 1 cup of soy milk provides ~7 grams of protein. Discover more about soy products, including soy milk, in this detailed post.
- Ripe banana: add creaminess and natural sweetness to the smoothie.
- Frozen berries: using frozen fruit helps create a thicker consistency. If you use fresh berries instead of frozen, you will want to throw in ice cubes to help thicken the smoothie. Frozen berry blends typically consist of a selection of these berries: strawberries, blueberries, raspberries, and blackberries, usually including three or all of them.
- Peanut butter: adding a nut or seed butter to this smoothie adds more plant protein as well as healthy fats, which help make this smoothie more satisfying.
- Chia seeds: Chia seeds are a rich source of fiber, with just one tablespoon providing a substantial 5 grams of dietary fiber. They don't have a strong flavor, so you won't notice anything different taste-wise if you leave them out.
- Plant-based protein powder of choice: I like either chocolate or vanilla protein powder with this smoothie. A serving of protein powder typically provides around 20 grams of protein.
See the recipe card for quantities.
Instructions
Place the ingredients into a blender. Suggest the following order: Start by adding your liquids (soy milk and water), followed by the banana and frozen berries, and finally the protein powder, peanut butter, and chia seeds.
Placing dry ingredients like protein powder on top of liquids can prevent them from forming clumps at the bottom of the blender.
Substitutions and Variations
Another thing I love about smoothies is that they are very flexible. Don't have or like a certain ingredient? No worries; there are many alternatives you could use. See below for specific examples.
- Plant milk: instead of soy milk, feel free to use another plant-based milk of your choice, or you could go with only water as your liquid.
- Nut butter: feel free to use another nut butter, like almond or cashew butter, if you prefer. Additionally, this smoothie can be made nut-free by using a seed butter like pumpkin seed butter, tahini, or sun butter.
- Chia seeds: you could swap these out and use ground flaxseeds, or go heavier on the nut butter, or just leave them out. Chia seeds do not contribute to the flavor of smoothies.
- Extras: cinnamon and vanilla extract are fun additions to smoothies.
Equipment
You will need a blender to make this 5-ingredient berry protein smoothie.
Storage
Any leftover smoothie can be kept in the refrigerator in a clean container for up to 24-48 hours (1-2 days).
Smoothies taste best when consumed straight away; however, you can prepare them in advance and enjoy them when you're busy by storing them in the refrigerator or freezer. You could prep this smoothie in advance and store it in the refrigerator in a clean container for up to 2 days. If ingredients separate, you may need to shake them up or re-blend them for 15 seconds in the blender.
If you'd like to prepare and freeze this smoothie for future consumption, it can be stored in an airtight, freezer-safe container, such as a mason jar, for a maximum of three months. Be sure to leave some space at the top when pouring the smoothie into the jars, as the frozen mixture may expand and cause the glass to break if it's filled to the top. When ready to enjoy, simply remove it from the freezer and allow it to thaw at room temperature (30-60 minutes). Do not leave it at room temperature for more than 2 hours.
FAQ
Yes, this smoothie recipe is free of animal products, making it suitable for a vegan diet.
I have made this with a chocolate protein powder as well as a vanilla protein powder; it just depends on my mood and what flavor protein powder I have available. Recommend choosing a protein powder or brand that you like and trust.
I enjoy and frequently use some of the Orgain protein powders.
Yes, absolutely. You can use any berry blend you like or pick a single type of berry if this is what you prefer. For example, you could use only strawberries or only blueberries in this high-protein berry smoothie.
When using a serving of protein powder that provides 21 grams of protein, along with the specified quantities of all the listed ingredients, this berry protein shake yields a total of 36 grams of protein for the full mixture. If you are splitting into 2 servings, the protein content will be 18 grams per serving. For over 18 grams of protein per serving, simply add an additional half serving of protein powder.
When using a serving of plant-based protein powder that contains 6 grams of fiber, in addition to the specified quantities of all the listed ingredients, this berry protein shake provides a total of approximately 20 grams of fiber for the entire mixture. If splitting into 2 servings, the fiber content will be ~10 grams of fiber per serving. If you want to decrease the fiber in this shake, you can choose a plant-based protein powder with less fiber and/or leave out the chia seeds.
Related
Looking for other summery recipes like this? Try these:
Pairing
I might have a smoothie on its own for breakfast, but I also like to pair it with something else, like one of these tasty plant-based breakfast options:
5-Ingredient Berry Protein Smoothie
Equipment
- 1 Blender
Ingredients
- 1 cup (250ml) unsweetened soy milk
- ½ cup (125ml) cold water
- 1 cup frozen berry blend
- 1 medium banana
- 1 tablespoon chia seeds
- 1 tablespoon natural peanut butter
- 1 serving protein powder Check the label for the recommended serving size: 1 or 2 scoops
Instructions
- Place the ingredients into a blender. Suggest the following order: Start by adding your liquids (soy milk and water), followed by the banana and frozen berries, and finally the protein powder, peanut butter, and chia seeds.
- Secure the blender lid and blend all the ingredients until you achieve a smooth and consistent texture.
- Pour the smoothie into a glass or container and enjoy!
Notes
Food safety
Safe Storage and Temperature:
- Smoothies should be consumed immediately or stored in the refrigerator at 40°F (4°C) or lower to prevent the growth of harmful bacteria. If left at room temperature for too long, bacteria can multiply rapidly.
- Don't leave a smoothie out at room temperature for more than 2 hours, or 1 hour if the ambient temperature is above 90°F (32°C).
Hygiene Practices:
- Ensure your hands, blender, and preparation surfaces are clean before making a smoothie.
- Use clean, food-safe containers for storing and serving smoothies.
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