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Smoothies are a quick, delicious, and convenient way to fuel your body. When made with the right ingredients, they can be packed with protein while still staying low in calories—making them perfect for weight loss, muscle recovery, or simply maintaining a healthy diet.
Why High-Protein Low-Calorie Smoothies Are Good for You
Protein is the most satiating macronutrient—it helps keep you full for longer, reduces cravings, and supports muscle recovery. When combined with low-calorie ingredients like leafy greens, unsweetened plant milk, and fruits, smoothies become a nutrient-dense meal or snack without excess calories.
Backed by Science
- A study in the American Journal of Clinical Nutrition highlights that higher protein intake promotes satiety and weight control (1).
- Research from Nutrition & Metabolism shows that protein-rich diets help preserve lean muscle during fat loss (2).
- Smoothies with high protein and low calories can also help regulate blood sugar, preventing energy crashes.
Why We Love This Smoothie
- Quick & easy to make in minutes
- Portable, perfect for busy lifestyles
- Customizable with plant-based or dairy options
- Keeps you full without loading excess calories
15 Best High-Protein Low-Calorie Smoothie Recipes
Each smoothie below is under 300 calories but rich in protein to keep you energized.
1. Green Protein Power Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 cup spinach
- ½ banana
- 1 scoop vanilla protein powder
- 1 cup unsweetened almond milk
How to Do It
Blend all ingredients until smooth.
Nutrition
- Calories: 220
- Protein: 22g
- Fat: 4g
- Fiber: 5g
2. Strawberry Oat Protein Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 cup strawberries
- 2 tbsp oats
- 1 scoop protein powder
- 1 cup skim milk
How to Do It
Blend strawberries, oats, protein powder, and milk.
Nutrition
- Calories: 240
- Protein: 21g
- Fat: 3g
- Fiber: 6g
3. Chocolate Almond Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 scoop of chocolate protein powder
- 1 tbsp almond butter
- 1 cup unsweetened almond milk
- Ice cubes
How to Do It
Blend until creamy.
Nutrition
- Calories: 250
- Protein: 23g
- Fat: 7g
- Fiber: 4g
4. Tropical Mango Protein Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- ½ cup mango
- ½ cup pineapple
- 1 scoop vanilla protein powder
- 1 cup coconut water
How to Do It
Blend all ingredients.
Nutrition
- Calories: 230
- Protein: 20g
- Fat: 2g
- Fiber: 5g
5. Blueberry Chia Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 cup blueberries
- 1 tbsp chia seeds
- 1 scoop protein powder
- 1 cup unsweetened soy milk
How to Do It
Blend until thick and smooth.
Nutrition
- Calories: 240
- Protein: 22g
- Fat: 5g
- Fiber: 7g
6. Coffee Banana Protein Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- ½ banana
- 1 scoop coffee-flavored protein powder (or chocolate + espresso shot)
- 1 cup almond milk
How to Do It
Blend and serve chilled.
Nutrition
- Calories: 230
- Protein: 21g
- Fat: 4g
- Fiber: 4g
7. Spinach Avocado Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 cup spinach
- ¼ avocado
- 1 scoop protein powder
- 1 cup water
How to Do It
Blend all until smooth and creamy.
Nutrition
- Calories: 240
- Protein: 20g
- Fat: 7g
- Fiber: 6g
8. Apple Cinnamon Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 small apple
- 1 tsp cinnamon
- 1 scoop vanilla protein powder
- 1 cup skim milk
How to Do It
Blend apple slices with other ingredients.
Nutrition
- Calories: 210
- Protein: 21g
- Fat: 2g
- Fiber: 5g
9. Berry Yogurt Protein Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- ½ cup mixed berries
- ½ cup non-fat Greek yogurt
- 1 scoop protein powder
- 1 cup water
How to Do It
Blend until creamy.
Nutrition
- Calories: 230
- Protein: 24g
- Fat: 3g
- Fiber: 5g
10. Peach Vanilla Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 cup peaches
- 1 scoop vanilla protein powder
- 1 cup almond milk
How to Do It
Blend until smooth.
Nutrition
- Calories: 210
- Protein: 21g
- Fat: 3g
- Fiber: 4g
11. Carrot Ginger Protein Smoothie
Total Time: 7 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- ½ cup carrots (steamed or raw)
- ½ tsp fresh ginger
- 1 scoop vanilla protein powder
- 1 cup coconut water
How to Do It
Blend until smooth.
Nutrition
- Calories: 200
- Protein: 20g
- Fat: 2g
- Fiber: 6g
12. Raspberry Coconut Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 cup raspberries
- 1 scoop vanilla protein powder
- 1 cup unsweetened coconut milk
How to Do It
Blend and serve chilled.
Nutrition
- Calories: 220
- Protein: 22g
- Fat: 5g
- Fiber: 6g
13. Chocolate Peanut Butter Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 scoop of chocolate protein powder
- 1 tbsp peanut butter (or powdered PB for fewer calories)
- 1 cup skim milk
How to Do It
Blend until creamy.
Nutrition
- Calories: 250
- Protein: 23g
- Fat: 6g
- Fiber: 4g
14. Watermelon Mint Protein Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 cup watermelon cubes
- 1 scoop vanilla protein powder
- Fresh mint leaves
- 1 cup cold water
How to Do It
Blend until smooth and refreshing.
Nutrition
- Calories: 190
- Protein: 20g
- Fat: 2g
- Fiber: 3g
15. Kale Pineapple Smoothie
Total Time: 5 minutes | Serves: 1 | Difficulty: Easy
Ingredients
- 1 cup kale leaves
- ½ cup pineapple
- 1 scoop vanilla protein powder
- 1 cup water
How to Do It
Blend until smooth.
Nutrition
- Calories: 210
- Protein: 21g
- Fat: 3g
- Fiber: 6g
Frequently Asked Questions (FAQ’S)
1. Can I make these smoothies vegan?
A. Yes! Just use plant-based protein powder and non-dairy milk like almond, soy, or oat milk.
2. Are high-protein smoothies good for weight loss?
A. Yes. Protein helps reduce cravings and calories, aiding in fat loss while preserving muscle mass.
3. Can I prepare these smoothies ahead of time?
A. It’s best to drink them fresh, but you can refrigerate them for up to 24 hours. Shake or stir before drinking.
These 15 high-protein, low-calorie smoothies are the perfect way to fuel your body without overloading on calories. They’re quick, versatile, and scientifically backed for satiety, energy, and muscle support. Whether you need a post-workout refuel, a weight-loss-friendly snack, or a quick breakfast, these smoothies are delicious, nutritious, and easy to fit into your daily routine.
