7 High-Protein Smoothies for Weight Loss

Start your day or refuel after a workout with these seven high-protein smoothie ideas designed to be filling, simple, and lower in calories. Each recipe lists ingredients, quick directions, protein estimates, and swap tips so you can adapt flavors or cut calories as needed. For a larger collection and printable recipes, see this full recipe roundup.

1. Berry Greek Yogurt Breakfast Shake

Ingredients: 1 cup nonfat Greek yogurt, 1/2 cup mixed berries (fresh or frozen), 1 scoop vanilla protein powder, 1/2 cup water or unsweetened almond milk, 1 tbsp ground flaxseed.
Directions: Blend until smooth. Add ice for a thicker texture.
Protein estimate: ~28–32 g.
Why it works: Greek yogurt plus protein powder gives a creamy texture and sustained fullness. Swap: use plain protein yogurt to skip the powder.

2. Chocolate Peanut-Butter Banana Refuel

Ingredients: 1 small banana, 1 scoop chocolate protein powder, 1 tbsp natural peanut butter, 1 cup unsweetened almond milk, ice.
Directions: Blend banana and milk first, add powder and peanut butter, then ice.
Protein estimate: ~25–35 g depending on powder.
Quick tip: Use half a banana or replace with frozen cauliflower for fewer carbs while keeping creaminess.

3. Green Spinach Avocado Smoothie

Ingredients: 1 cup packed spinach, 1/4 avocado, 1 scoop unflavored or vanilla protein powder, juice of 1/2 lemon, 1 cup cold water, ice.
Directions: Blend spinach and water first, then add avocado and protein powder.
Protein estimate: ~20–25 g.
Flavor note: The lemon brightens greens. For more green-based options, check these spinach smoothie ideas.

4. Blueberry Oatmeal Morning Smoothie

Ingredients: 1/2 cup rolled oats (soaked 5–10 minutes), 1/2 cup blueberries, 1/2 cup cottage cheese or Greek yogurt, 1 scoop protein powder, 1 cup water or milk alternative.
Directions: Blend until oats are fully incorporated. Add more liquid if needed.
Protein estimate: ~30–35 g.
Swap: Use instant oats for a smoother texture or chia for extra fiber.

5. Tropical Cottage Cheese Mango Blend

Ingredients: 1/2 cup low-fat cottage cheese, 1/2 cup frozen mango, 1/2 cup pineapple, 1 scoop vanilla protein powder, 1/2 cup water.
Directions: Blend cottage cheese and fruit first for a silky base, then add protein powder.
Protein estimate: ~28–33 g.
Why it’s good: Cottage cheese lends creaminess and a high-protein boost without heavy calories. For more fruit-forward ideas see these fruit smoothie recipes.

6. Iced Coffee Protein Shake

Ingredients: 1 cup cold-brew coffee, 1 scoop chocolate or vanilla protein powder, 1/2 frozen banana, 1/2 cup unsweetened almond milk, ice.
Directions: Blend until frothy. Sweeten with a dash of cinnamon if desired.
Protein estimate: ~20–30 g.
When to drink: Great as a morning substitute for plain coffee to add protein and curb midmorning hunger.

7. Chia-Vanilla Almond Smoothie

Ingredients: 1 cup unsweetened almond milk, 1 scoop vanilla protein powder, 1 tbsp chia seeds (soaked 5 minutes), 1/2 cup frozen peaches, ice.
Directions: Blend almonds and peaches first, stir in chia or briefly re-blend for smoother texture.
Protein estimate: ~22–28 g.
Low-sugar option: Use frozen berries instead of peaches to reduce sugars while keeping bulk.

Simple swaps and portion tips to keep calories controlled

• Use water or unsweetened plant milk instead of dairy to cut calories.
• Measure nut butters and seeds; 1 tablespoon can add 90–100 calories.
• Prioritize protein sources like Greek yogurt, cottage cheese, or a single scoop of powder for consistent protein without excessive calories.
• If you need more volume, add ice or water rather than extra fruit to avoid extra sugars.

Conclusion

These seven recipes focus on combining protein-rich bases with fruits, greens, or modest healthy fats so you feel fuller longer with fewer empty calories. For evidence-backed protein drink options that support weight goals, see this resource on Protein Diet Weight Loss: 7 Best Protein Drinks That Actually Work, and for more meal ideas that pair high protein with lower calories, review 7 High-Protein, Low-Calorie Meals That Actually Help You Lose Weight.