Plant Based Protein Smoothie - Nourished with Natalie (2024)

The age old question for vegans is, where do you get your protein? Well, this plant based protein smoothie has over 40g of protein and is completely vegan! It’s an easy and delicious way to get in protein first thing in the day, after a hard workout, or whenever you need a boost.

While I have a lot of smoothie recipes on my blog, the main purpose of this smoothie is to be high in protein, with a balance of carbs and fat – making a great balanced snack or breakfast.

Personally, I aim for over 100g of plant based protein per day and this dairy-free protein smoothie is something I drink every single day! It’s packed with good-for-you ingredients, tastes great, and takes only a few minutes to prep.

P.S. Below you’ll notice I recommend specific brands to get the exact protein amount that I have listed below. However, feel free to find substitutions – it just may different slightly in the amount of protein.

WHY YOU’LL LOVE THIS RECIPE

Protein Packed – Protein, healthy fats, carbs, this smoothie is packed with it all. And, you can throw in some veggies for an additional nutritional boost!

Delicious– No need to sacrifice flavor here, this smoothie is good-for-you and tasty! While lots of protein drinks on the market have an artificial taste, this smoothie is sweetened naturally with banana.

Takes Minutes to Make– All you need to make this smoothie is a blender and a few minutes. After you blend, pour into a glass and enjoy!

BENEFITS OF PEA PROTEIN

This healthy protein smoothie uses pea protein to get an extra boost. However, even without protein powder, this smoothie has over 20g of plant-based protein.

But, if you’re new to pea protein, below are just some of the benefits it provides to this smoothie:

Contains all 9 Amino Acids –Did you know pea protein contains all nine essential amino acids that your body must get from food? It’s also one of the more easily digested plant-based protein sources.

Rich in Iron –Around 10% of American women are iron-deficient, so adding pea protein is an easy way to boost iron levels. If you struggle with your iron intake, increase absorption by adding a bit of citrus to this smoothie (i.e. a bit of lemon or orange juice).

Builds Muscle Mass –Worried that animal protein is the only way you’ll build muscle mass? A study from the National Institute of Health found pea protein to be just as effective as whey protein for men working on gaining muscle.

INGREDIENTS NEEDED (WITH SUBSTITUTIONS)

To make this refreshing smoothie you will need the following ingredients. Make sure to read this section if you’re looking to make any substitutions.

Dairy-Free Milk–For the base of this smoothie I recommend using Ripple or Good Karma’s protein milk since it has 8g of protein per cup. However you can use any non-dairy milk of choice, such as oat milk, coconut milk, and soy milk – however it will just be slightly lower in protein.

Banana–To make smoothies filling, I love using banana. It’s also a great way to increase the sweetness. You can use a fresh or frozen banana. If you want a thicker smoothie, I highly recommend using frozen bananas.

Besides making this smoothie tasty, bananas are also a good source of potassium and fiber. You can add a whole banana or just half depending on the level of sweetness you prefer.

Peanut Butter– Another way to make this smoothie filling? With healthy fats! Peanut butter adds a great source of healthy fats and is a delicious addition. You can substitute any nut or seed butter of choice, such as almond butter or cashew butter.

Dairy-Free Yogurt–Kite Hill greek style yogurt not only adds a protein boost to this smoothie, but also makes it super creamy. A serving of this yogurt has 17g of plant-based protein!

Protein Powder –Of course this plant-based protein smoothie has protein powder! It’s important to use a high-quality protein powder that tastes good – you don’t want it to be gritty!

My personal favorite is Nuzest, Naked Pea, and Sprout Living. Pretty much any protein powder flavor tastes good with this smoothie – plain, vanilla, chocolate, strawberry, etc.

Ice (Optional)–If you’re not using frozen banana, add a scoop of ice for a cold and refreshing smoothie.

HOW TO MAKE THIS SMOOTHIE

Making this smoothie is super easy, all it requires is a blender. For full instructions and ingredients make sure to read the recipe card below.

Step One:To a high-powered blender add the plant-based milk, followed by the rest of the ingredients. Want to make a thinner smoothie? Add more milk or a cup of water! Starting with the liquid first helps prevent the other ingredients from getting stuck.

Step Two:Blend until all the ingredients are processed and you have a smooth consistency.

Step Three:Pour the smoothie into a glass and enjoy!

VARIATIONS

Chocolate Banana Peanut Butter Smoothie –Add 1-2 tbsp unsweetened cocoa powder for a chocolate flavor. Or, use chocolate protein powder.

Green Packed Smoothie –Add 1 cup of fresh spinach or kale.

Creamy Berry Banana Smoothie –Add 1/2 cup blueberries and 1/3 cup strawberries for a delicious berry twist!

Coffee Protein Shake –Add 2 shots of espresso for a caffeine-kick.

STORAGE & REHEATING

Smoothies are best enjoyed fresh, however you can store this smoothie in the fridge for 1-2 days. Place in a mason jar and give a shake before enjoying.

FREQUENTLY ASKED QUESTIONS

Are protein shakes good for a plant based diet?

Protein shakes are a great and easy way to get healthy fats, carbs, and protein into your diet. By making your own, you can also control everything that goes inside making it a healthier alternative to store-bought protein shakes!

What is the best blender for smoothies?

While I have and love myVitamixblender, you don’t have to spend hundreds of dollars for a good blender. If you don’t want to invest in a Vitamix,Ninjaalso makes a fantastic and affordable blender that’s great for smoothies.

OTHER SMOOTHIE RECIPES YOU’LL LOVE

1. Easy Gut Health Smoothie
2. Green Smoothie with Mango
3. Mango Blueberry Banana Smoothie

If you decide to try this recipe out, let me know! I love seeing your recreations tagged on Instagram@nourishedwithnatalie.