Protein Smoothie
A strawberry protein smoothie blended with Greek yogurt, vanilla whey, chia and almond milk, made without banana or juice. About 16 g of carbohydrate and 21 g of protein per glass.
One serving
One serving is about 1½ cups (makes 2). Prep 5 min · Cook 0 min.
Steps
Put the almond milk, Greek yogurt, protein powder, chia seeds and strawberries in a blender, liquids first.
Blend until completely smooth, scraping down once, about 1 minute.
Pour into 2 tall glasses and drink right away.
AI-generated illustrative image.
On the plate
A breakfast or snack in a glass: about 16 g of carbohydrate and 21 g of protein per glass.
Nutrition
| Nutrient | Per serving (1/2 of recipe) |
|---|---|
| Calories (kcal) | 183 |
| Total carbohydrate | 16 g |
| Dietary fiber | 4 g |
| Total sugars | — |
| Protein | 21 g |
| Total fat | 5 g |
| Saturated fat | <1 g |
| Sodium | 220 mg |
— means at least one ingredient has no published value for that nutrient, so we don't show a total (total sugars).
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| almond milk Almond milk, unsweetened | 360 g | 4.7 g | “Beverages, almond milk, unsweetened, shelf stable”, USDA SR Legacy, FDC ID 174832 |
| strawberries Strawberries | 150 g | 11.5 g | “Strawberries, raw”, USDA SR Legacy, FDC ID 167762 |
| Greek yogurt Greek yogurt, plain, nonfat | 170 g | 6.1 g | “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 170894 |
| protein powder Whey protein powder | 30 g | 5.4 g | “Beverages, ABBOTT, EAS whey protein powder”, USDA SR Legacy, FDC ID 173167 |
| chia seeds Chia seeds | 10 g | 4.2 g | “Seeds, chia seeds, dried”, USDA SR Legacy, FDC ID 170554 |
Calculation engine v1.3.0.
Swaps and variations
- Berry mix
- Use the same weight of frozen mixed berries; the carbohydrate stays about the same.
- Thicker
- Add ½ cup ice, or freeze the yogurt in cubes the night before.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/protein-smoothie. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about protein smoothie.
How many carbohydrates are in a protein smoothie?
About 16 g per glass in this one, with 21 g of protein and 4 g of fiber. Smoothies made with banana, juice or honey usually have much more.
Can I make it without protein powder?
Yes. Use 1 cup of Greek yogurt in total; each glass then has about a third less protein.
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