5 High Protein Smoothie Recipes With 30g+ Protein

Okay, so I’ve made some truly terrible high protein smoothie recipes in my life. Like, ones that tasted like chalk mixed with sadness. You know the kind—where you’re basically forcing yourself to chug it down because “protein goals” but secretly wondering if this is what punishment tastes like?

Yeah, those days are over.

After about a million experiments (and probably equal amounts of wasted protein powder), I’ve finally figured out how to make high protein smoothie recipes that actually taste like dessert. Or breakfast. Or whatever meal you’re pretending they are while you drink them at 3pm standing over the kitchen sink.

These recipes all pack 30+ grams of protein, which is honestly wild considering how good they taste. I started making these when I realized that trying to eat chicken breast for every meal was making me lose my mind, and now they’re basically my secret weapon for hitting my protein goals without wanting to cry into my tupperware.

Whether you’re looking for high protein smoothie recipes for weight loss, muscle gain, or just trying to not be hangry by 10am, I’ve got you covered.

1. Chocolate Peanut Butter Cup Smoothie (That Tastes Like Dessert for Breakfast)

This is the one that started my whole smoothie obsession. I was trying to meal prep on a Sunday—you know, trying to be one of those organized people—and I made this thinking it would be “fine.”

It was not fine. It was INCREDIBLE.

My roommate literally asked if I was making a milkshake for breakfast, and honestly? That’s exactly what it tastes like. A peanut butter cup milkshake. Except it has 35g of protein and won’t make you crash by noon.

Why It’s Amazing: It’s basically dessert disguised as a healthy breakfast. Kids love it (I’ve tested this on my nephew who hates “health food”). Adults love it. That one friend who always judges your food choices will secretly love it too but probably won’t admit it.

Ingredients:

• 1 scoop chocolate protein powder (I use whey but whatever you’ve got works)
• 2 tablespoons peanut butter (the real stuff, not the sugar-loaded kind… but honestly both work)
• 1 banana (frozen is better, fight me on this)
• 1 cup unsweetened almond milk (or regular milk if you want more protein)
• Handful of ice (like 5-6 cubes? I never actually count)
• 1 tablespoon cocoa powder (optional but WHY would you skip this?)
• Pinch of salt (sounds weird, tastes amazing)

Instructions:

1. Throw the banana, peanut butter, protein powder, and cocoa powder in the blender first. This is important because I learned the hard way that putting ice in first leads to sad, chunky smoothies.
2. Pour in the almond milk. Sometimes I eyeball this and add too much. If that happens, just add more ice later. We’re all just making this up as we go anyway.
3. Add ice and that pinch of salt. The salt thing sounds crazy but it makes the chocolate taste more chocolatey. Trust me on this one.
4. Blend until smooth. This takes like 30-45 seconds depending on your blender’s mood that day.
5. If it’s too thick (you’ll know because your straw will basically stand up straight), add a splash more milk. If it’s too thin, add more ice or another half banana.

Tips & Chaos Notes:

• Don’t skip the frozen banana. Room temperature banana makes it taste weird and watery.
• I’ve tried this with almond butter, cashew butter, and sunflower seed butter (when my friend with allergies came over). All work. Peanut butter is still the best though.
• Sometimes I throw in a handful of spinach and you CANNOT taste it. Like, at all. But don’t tell anyone you’re doing this until after they say they love it.
• If you’re feeling fancy, top with a few chocolate chips. Are they necessary? No. Do they make it feel like you’re treating yourself? Absolutely.

Nutrition (roughly): 35g protein, 380 calories

2. Strawberry Cheesecake Protein Smoothie (Yes, Really)

I made this by accident when I was trying to recreate a $9 smoothie from that fancy place near my gym. Turns out, the secret is cream cheese. CREAM CHEESE. In a smoothie. Sounds insane, tastes like heaven.

The first time I made this, I used way too much cream cheese (like half a block because I wasn’t paying attention) and it was basically a drinkable cheesecake. Which, honestly? Not the worst problem to have.

Why It’s Amazing: It legitimately tastes like strawberry cheesecake but has 32g of protein. My mom asked for the recipe after trying it, which is basically the highest compliment in my family. Also works great as a high protein breakfast smoothie when you’re running late but trying to make good choices.

Ingredients:

• 1 scoop vanilla protein powder (or strawberry if you have it)
• 2 tablespoons cream cheese (softened, or microwave it for 10 seconds)
• 1 cup frozen strawberries (fresh works but frozen makes it thicker)
• 1/2 cup Greek yogurt (plain or vanilla, both work)
• 1/2 cup milk (any kind, I use whole milk because I’m not scared of fat)
• 1 tablespoon honey (or maple syrup, or skip it if your protein powder is sweet enough)
• 3-4 graham crackers (this is what makes it taste like actual cheesecake)
• Ice if you want it thicker

Instructions:

1. Soften that cream cheese first. I cannot stress this enough. Cold cream cheese will make your blender angry and create weird chunks. Ask me how I know.
2. Blend the cream cheese, Greek yogurt, protein powder, and milk first. This creates a smooth base and prevents cream cheese chunks. Again, learned this the hard way.
3. Add the frozen strawberries, graham crackers, and honey. The graham crackers will seem weird but just trust the process.
4. Blend until completely smooth. This might take a full minute. Sometimes I have to stop and scrape down the sides because my blender is dramatic.
5. Add ice if it’s not thick enough. Sometimes I skip this step if I used enough frozen strawberries.

Tips & Chaos Notes:

• The cream cheese makes it SO creamy. Like, restaurant-quality creamy. But if you’re weird about it, you can sub with an extra 1/4 cup Greek yogurt. It won’t be quite as good but it’ll still work.
• Fresh strawberries make it taste more “fresh” but less thick. Your call.
• I’ve made this with frozen raspberries, blueberries, and mixed berries. All delicious. Strawberry is still my favorite though.
• If you’re making this as a high protein smoothie recipe for weight loss, you can skip the graham crackers and save like 60 calories. But also… live a little?
• One time I added lemon zest and it was chef’s kiss. Tasted like fancy cheesecake.

Nutrition (roughly): 32g protein, 420 calories

3. Green Machine Protein Smoothie (That Doesn’t Taste Like Grass)

Everyone has that one friend who’s obsessed with green smoothies, right? And they’re always trying to convince you that it “tastes great!” while making a face that suggests otherwise?

Well, this is the green smoothie that actually tastes great. I was skeptical too. I’ve had green smoothies that tasted like I was drinking my lawn. This one tastes like… tropical vacation? It’s weird but it works.

Why It’s Amazing: You’re getting a ton of greens (spinach is basically a superfood and we all need to eat more vegetables, or so my doctor keeps telling me), plus 30g of protein, and it doesn’t taste like you’re being punished for poor life choices. Also, it’s one of my favorite high protein low calorie smoothie recipes at only 280 calories.

Ingredients:

• 1 scoop vanilla protein powder (vanilla is key here, don’t use chocolate)
• 2 big handfuls of spinach (or kale if you hate yourself… kidding, kale works)
• 1/2 cup frozen pineapple chunks
• 1/2 banana (frozen preferably)
• 1/2 avocado (this is the SECRET INGREDIENT)
• 1 cup coconut water (or regular water, or almond milk)
• Juice from 1/2 a lime (or lemon, whatever’s in your fridge)
• Small piece of ginger (like 1/2 inch, peeled) (optional but amazing)
• Ice

Instructions:

1. Put the spinach and liquid in first. This helps everything blend better and you won’t end up with spinach chunks stuck to the sides. Nobody wants that.
2. Add the protein powder, avocado, banana, and pineapple. Yes, the avocado seems weird. Just go with it.
3. Squeeze in that lime juice. Don’t skip this—it makes everything taste bright and less “earthy.”
4. If you’re using ginger (which you should because it’s amazing), throw it in now. Start with a small piece because ginger can be intense.
5. Add ice and blend until it’s completely smooth. Like, REALLY smooth. This one needs to blend longer than the others.
6. Taste it. If it’s too thick, add more liquid. If it’s not sweet enough, add a little honey. If it tastes too “green” (you’ll know), add more pineapple or banana.

Tips & Chaos Notes:

• The avocado makes it incredibly creamy without adding much flavor. Game changer.
• Don’t be scared by the amount of spinach. Once it’s blended, it shrinks down to basically nothing.
• I’ve made this with mango instead of pineapple and it’s equally good. Just different.
• The ginger adds a little zing that makes this taste expensive and fancy. But if you hate ginger, skip it.
• Sometimes I add mint leaves (like 5-6) and it tastes like a mojito smoothie. Is that weird? Maybe. Is it delicious? Absolutely.
• This is one of my go-to healthy protein smoothie recipes when I’m trying to eat more vegetables but also hit my protein goals.

Nutrition (roughly): 30g protein, 280 calories

4. Coffee Shop Mocha Protein Smoothie (Better Than Starbucks)

Real talk: I created this because I was spending like $7 every morning on coffee shop protein smoothies and my bank account was crying. This tastes EXACTLY like those fancy mocha smoothies but costs about $1.50 to make and has way more protein.

The first time I made this, I used way too much coffee and basically couldn’t sleep for 12 hours. Learn from my mistakes. Less is more with the coffee situation.

Why It’s Amazing: It’s coffee. It’s chocolate. It’s protein. It’s basically everything you need to be a functioning human in the morning. Plus, it’s perfect as a high protein breakfast smoothie when you’re trying to adult but also need caffeine to survive.

Ingredients:

• 1 scoop chocolate protein powder (or coffee-flavored if you have it)
• 1/2 cup cold brew coffee (or regular coffee that’s been chilled)
• 1 banana (frozen, always frozen with me now)
• 1/4 cup Greek yogurt (adds protein AND creaminess)
• 1 tablespoon almond butter (or peanut butter, whatever)
• 1 cup almond milk (or oat milk which makes it extra creamy)
• 1 tablespoon cocoa powder (optional but recommended)
• Handful of ice
• Tiny pinch of cinnamon (trust me)

Instructions:

1. Brew your coffee ahead of time and let it cool. Or use cold brew. Or use leftover morning coffee. Whatever works for your life. I keep cold brew in my fridge specifically for this.
2. Throw everything except the ice in the blender. Start with the liquids (coffee and milk) then add the rest.
3. Add ice and blend until smooth. If you want it really thick and milkshake-like, add more ice.
4. Taste it. Not enough coffee flavor? Add a little instant coffee powder. Too much coffee flavor? Add more banana or milk.
5. Pour into your favorite cup and pretend you’re at a fancy coffee shop. Maybe add some whipped cream on top if you’re feeling yourself.

Tips & Chaos Notes:

• The cinnamon makes it taste like a fancy coffee shop drink. Don’t skip it.
• If you want this as a pre-workout high protein smoothie recipe with protein powder, make the coffee extra strong. The caffeine will help.
• I’ve tried this with different nut butters. Cashew butter makes it taste like a Ferrero Rocher. Just saying.
• If you don’t like coffee (who are you?), you can use chocolate almond milk instead and skip the coffee entirely. It’ll still be good.
• Sometimes I add a shot of espresso instead of cold brew for days when I need EXTRA motivation.
• The Greek yogurt adds like 8g of protein on top of the protein powder. That’s why this one has 34g total.

Nutrition (roughly): 34g protein, 350 calories

5. Blueberry Muffin Protein Smoothie (Tastes Like Actual Baked Goods)

This one happened because I was craving blueberry muffins but didn’t want to turn on my oven (or do dishes, let’s be honest). So I figured… what if I just made a muffin into a smoothie?

It worked.

It REALLY worked.

This has become my weekend breakfast because it legitimately tastes like I’m having a blueberry muffin for breakfast, but it’s actually healthy and has 31g of protein. My brain is very confused by this but my taste buds are happy.

Why It’s Amazing: It’s one of the best high protein smoothie recipes for people who want to feel like they’re treating themselves. The oats make it super filling (I’m not hungry until like 2pm after drinking this), and the vanilla extract makes it taste like actual baked goods. Multiple people have asked if I added cake mix to this. I did not.

Ingredients:

• 1 scoop vanilla protein powder (this is important, don’t use chocolate)
• 1 cup frozen blueberries (fresh works but frozen makes it thick and cold)
• 1/4 cup oats (rolled oats, not instant… well, instant probably works too)
• 1/2 cup Greek yogurt (vanilla or plain)
• 1 cup milk (whole milk makes it taste richer)
• 1 tablespoon almond butter (sounds weird with blueberries but it works)
• 1 teaspoon vanilla extract (this is the SECRET to the muffin taste)
• 1/2 teaspoon cinnamon
• Tiny pinch of nutmeg (optional but makes it taste more muffin-like)
• 1 tablespoon honey or maple syrup (if you want it sweeter)
• Ice

Instructions:

1. Put the oats in the blender first and blend them into a powder. This prevents weird oat chunks in your smoothie. I learned this after drinking too many chunky smoothies.
2. Add the milk, Greek yogurt, protein powder, almond butter, vanilla extract, cinnamon, and nutmeg. Blend until smooth.
3. Add the frozen blueberries and blend again. Sometimes I have to stop and scrape down the sides because blueberries like to hide from the blades.
4. Add ice if you want it thicker. I usually add 4-5 cubes because I like my smoothies THICK.
5. Blend one more time until everything is completely smooth. This usually takes about 45 seconds.
6. If it’s too thick to drink through a straw (sometimes happens with the oats), add a little more milk. If it’s not sweet enough, drizzle in more honey.

Tips & Chaos Notes:

• The oats make this SO filling. Like, scary filling. This is basically a full meal.
• Don’t skip the vanilla extract. That’s what makes it taste like a muffin instead of just a blueberry smoothie.
• I’ve made this with strawberries and raspberries too. Both good. Blueberry is still the best though for that muffin vibe.
• If you want to make this even more muffin-like, crumble a small piece of actual muffin top on it. Yes, I’ve done this. No, I’m not sorry.
• The almond butter adds healthy fats that keep you full longer. But if you don’t have it, skip it. The smoothie will survive.
• This is one of my favorite high protein smoothie recipes with protein powder for muscle gain because the oats add complex carbs for energy.
• One time I added lemon zest and it tasted like lemon blueberry muffins. Mind. Blown.

Nutrition (roughly): 31g protein, 400 calories

What I’ve Learned After Making Roughly 10,000 Protein Smoothies

Okay so that number might be slightly exaggerated, but I’ve definitely made enough high protein smoothie recipes to have Opinions™ about what works and what doesn’t.

Random tips that nobody asked for but I’m sharing anyway:

First, invest in a decent blender. I tried making these with a $15 blender from Target and it was… sad. You don’t need a $500 Vitamix (though those are nice), but something with at least 600 watts will change your life. My mid-range blender cost $60 and handles everything.

Second, freeze your bananas. Like, just do it. Peel them first (learned that one the hard way), break them in half, and throw them in a freezer bag. Future you will be grateful. They make every smoothie thicker and creamier without diluting it with a ton of ice.

Third, protein powder matters more than I thought it would. I’ve tried probably 20 different brands at this point (my cabinet looks like a protein powder graveyard), and quality makes a HUGE difference. The cheap stuff can taste chalky or weirdly artificial. I usually stick with whey protein for the best taste, but if you’re vegan or lactose intolerant, find a good plant-based one. Taste test a few if you can.

Also? Prep ingredients the night before. Put everything except the liquid in a freezer bag, then just dump it in the blender in the morning with milk. Takes like 2 minutes total. I do this every Sunday for the whole week and it’s honestly the only reason I’m a functional human before 9am.

The liquid ratio is weirdly important. Start with less than you think you need, blend, then add more if it’s too thick. It’s way easier to thin out a smoothie than to fix one that’s too watery. Although if you DO make it too watery, just add more ice or frozen fruit. Problem solved.

Things that sounded weird but actually work:

• Cauliflower rice (adds thickness and you can’t taste it at all)
• Cottage cheese (adds protein and makes it creamy, I know it sounds gross but try it)
• Silken tofu (same deal as cottage cheese)
• A pinch of salt in sweet smoothies (makes everything taste better somehow)
• Espresso powder in chocolate smoothies (game changer)
• Chia seeds soaked in milk for 5 minutes (adds protein and omega-3s)

Things that did NOT work:

• Raw oats without blending them first (crunchy nightmare)
• Too much spinach (yes, there’s a limit, and it tastes swampy)
• Protein powder that’s been sitting in my cabinet for 2 years (tasted like sadness)
• Making smoothies in a regular cup with a fork like I’m some kind of pioneer (what was I thinking)

Why These High Protein Smoothie Recipes Actually Work

Here’s the thing that most high protein smoothie recipes get wrong: they focus SO much on the protein that they forget about taste. Or texture. Or the fact that humans have taste buds and feelings.

These recipes work because they’re balanced. Yeah, they all have 30+ grams of protein, but they also have healthy fats (from nut butters and avocado) that keep you full, natural sugars (from fruit) that give you energy without crashing, and actual FLAVOR because life’s too short to drink chalky sadness smoothies.

They’re also versatile. Don’t have almond butter? Use peanut butter. No Greek yogurt? Add an extra scoop of protein powder. Hate spinach? Skip it or use kale or literally nothing. These recipes are forgiving, which is good because I mess them up regularly and they still turn out fine.

Whether you’re looking for high protein smoothie recipes for weight loss (all of these work, just watch your portions), high protein smoothie recipes for muscle gain (add extra oats or a banana), or just trying to not be hungry 30 minutes after breakfast, these are solid options.

The Real Talk Section

Not every smoothie I make is Instagram-worthy. Sometimes they’re kind of brown (looking at you, green smoothie when I use too many blueberries). Sometimes they’re too thick and I have to eat them with a spoon. Sometimes I forget to blend them enough and there are weird chunks.

But every single one of these high protein smoothie recipes tastes good. Like, actually good. Not “good for a protein smoothie” or “good considering how healthy it is.” Just… good.

I make at least one of these probably 5 days a week. Sometimes more if I’m being lazy about meal prep (which is often, let’s be real). They’ve completely changed my breakfast game and made hitting my protein goals way less annoying.

People keep asking me for these recipes—like, constantly—so I figured I’d write them all down in one place. If you’re someone who’s struggling to get enough protein without eating chicken breast for every meal (been there), or if you just want something quick and easy for breakfast, give these a try.

Start with the Chocolate Peanut Butter Cup one. That’s the crowd favorite and converts even the smoothie skeptics.

Let me know which one you try first—I’m genuinely curious. And if you come up with any variations or improvements, please share because I’m always looking for new combinations.

Happy blending! May your smoothies be thick, your protein powder not chunky, and your blender never leak all over your counter at 6am (happened to me yesterday, still traumatized).