Protein Smoothie

Name: Protein Smoothie
Prep time: 5 min
Yield: 1
Ingredients: 1 scoop (about 30g) protein powder, any flavor; 1 cup milk of choice or water; 1 frozen banana (or 1/2 cup frozen berries); 1 tbsp peanut butter or almond butter (optional); 1/2 cup ice; Handful of spinach (optional, doesn't change the taste)

The baseline recipe everything else gets compared to — a thick, balanced smoothie built around a single scoop of protein powder.

Prep

5 min

Cook

None

Servings

Calories

~320 kcal

Protein

~32g

Carbs

~30g

Fat

~8g

Ingredients

•1 scoop (about 30g) protein powder, any flavor
•1 cup milk of choice or water
•1 frozen banana (or 1/2 cup frozen berries)
•1 tbsp peanut butter or almond butter (optional)
•1/2 cup ice
•Handful of spinach (optional, doesn't change the taste)

Instructions

1.Add the liquid to the blender first — this keeps the protein powder from clumping against the blades.
2.Add the protein powder, frozen fruit, nut butter, and spinach if using.
3.Blend on high for 30-45 seconds until completely smooth.
4.Add ice and blend again for a thicker, colder texture. Add a splash more liquid if it's too thick to blend.

Tip

Liquid first, powder second is the single biggest fix for gritty or clumpy smoothies — protein powder mixes far better once it's already surrounded by liquid instead of sitting at the bottom.