Everyday Protein Smoothie
By Jenna Ruiz, RDN · Updated April 22, 2026
The three-minute smoothie template with 40 grams of protein that works with whatever is in your freezer.
- Prep
- 3 min
- Cook
- 0 min
- Total
- 3 min
- Servings
- 1
- Calories
- 395
- Protein
- 40g
- Carbs
- 44g
- Fat
- 7g
Ingredients
- •1 scoop (30g) whey or plant protein powder
- •1/2 cup nonfat Greek yogurt
- •1 cup unsweetened almond milk
- •1 frozen banana
- •1 cup frozen berries or spinach
- •1 tablespoon chia or ground flaxseed
- •3 to 4 ice cubes
Instructions
- 1
Add the liquid to the blender first. This is what keeps the powder from clumping at the bottom.
- 2
Add the yogurt, protein powder, and seeds.
- 3
Top with the frozen fruit and ice.
- 4
Blend on low for 15 seconds, then high for 30 seconds, until fully smooth.
- 5
Drink within 10 minutes for the best texture.
Nutrition Facts
| calories | 395 |
|---|---|
| protein | 40g |
| carbs | 44g |
| fat | 7g |
| fiber | 8g |
| sugar | 24g |
| sodium | 260mg |
Nutrition is an estimate per serving based on USDA data. Values vary by brand and portion.
Recipe Notes
- Weigh your protein raw for the most accurate macros.
- Season in layers: a little salt at each stage beats a lot at the end.
Storage Tips
Store in an airtight container in the refrigerator for up to 4 days. Reheat gently, covered, until warmed through.
Meal Prep Tips
Double the batch and portion into single-serve containers while everything is still warm. Cool uncovered for 15 minutes before sealing so condensation does not water down the sauce.
Recipe Variations
- Swap the protein one-for-one with chicken, turkey, shrimp, or extra-firm tofu.
- Add a cup of chopped vegetables to raise the fiber without changing the cook time.
Frequently Asked Questions
About the author
Jenna Ruiz, RDN — Jenna is a California-based registered dietitian nutritionist and recipe developer. She spent eight years in clinical nutrition before founding Protein Plate Co. to make high protein cooking practical for people with real schedules.
