FREE 5-Ingredient Recipe EBook

• Why You Need My Protein Smoothie Recipe
• Ingredients & Substitutions
• How To Make A Protein Smoothie
• My Recipe Tips
• Recipe Variations
• Protein Smoothie Recipe card
• More Creamy Smoothie Recipes
• Recipe Reviews

I’ve been on a kick to eat more protein this year, so I recently pulled this protein smoothie out of the depths of my recipe collection. While I love eggs, so many mornings just get crazy (um, basically every day around here)! And that’s where a super quick breakfast like this really shines. It’s fruity, creamy, and sweet, but high in protein to keep me full. Plus, my kids are obsessed with smoothies and I love giving them this option for a healthy snack that’s not just straight sugar. If you have similar goals or challenges, whip up this protein smoothie recipe with me in just a few minutes!

Why You Need My Protein Smoothie Recipe

• Thick and creamy, with triple berry flavor – My protein smoothie is bursting with 3 types of berries (yay, antioxidants!), and the creamy texture almost reminds me of a creamy berry milkshake — with no milk or cream. I actually called it a protein shake first, but all the fruit feels more like smoothie territory.
• Powered up with protein – Each cup packs in over 15 grams of protein, but it’s also low in calories, so you can easily double the serving size! It’s perfect after a workout, or when you just need something that’ll actually keep you full.
• Low in sugar – Most protein smoothie recipes are actually packed with sugar, usually from sweet flavored protein powders. Mine is naturally sweetened and gluten-free, with Greek yogurt for extra protein and less than 8 grams of sugar per serving.
• It’s just really pretty – I say this counts as a reason! This smoothie is a gorgeous fuschia color that makes me enjoy drinking it even more.

Ingredients & Substitutions

Here I explain the best ingredients for my high protein smoothie, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Fruit – I used a mix of fresh strawberries, raspberries, and blueberries, but other fruit works, too (see my variations ) below. Or feel free to use frozen berries if you want it extra thick!
• Protein Powder – I created this protein-rich smoothie when I was on a collagen kick ( this one’s my favorite ), but have since made it with other types of protein powder — any kind works. I do recommend getting one that’s unsweetened , as the sweetened kinds usually have added sugar, or a sweetener that leaves an aftertaste.
• Greek Yogurt – For extra protein, a boost of probiotics, and a lovely, tangy flavor. I usually make this with full-fat Greek yogurt, but lower fat varieties work fine. You can also use my coconut milk yogurt for a dairy-free option.
• Sweetener – I used Wholesome Yum Zero Sugar Simple Syrup for clean sweetness. My notes on other options: My protein smoothie recipe also works with maple syrup or honey , or even my natural sugar-free maple syrup or sugar free honey . I’ve also made it with Besti powdered sweetener , but you’ll need to add 1/2 to 3/4 cup of milk (any kind works) to make up for the lost liquid. I don’t recommend other sugar substitutes here, because most kinds don’t dissolve well.
• Lemon Juice – Just a splash makes the berries pop even more. I adjust to taste depending on how tart my berries are.

How To Make A Protein Smoothie

Honestly, I eyeball smoothies more often than not — it’s so easy to adjust the consistency and flavor as you go — but for my blog I always give you precise amounts without having to guess. You’ll find the ingredient amounts on the recipe card below.

Just blend everything together! I have this blender , pictured below, and it’s the best for making my protein smoothies very… well, smooth.

My Recipe Tips

• If you want a thicker texture, use frozen fruit. The smoothie may be a little harder to blend, so you may need to add a splash of milk of your choice ( almond milk , coconut milk, etc) to thin it out.
• It’s easy to adjust the sweetness to your taste. I recommend starting with 1/4 cup of syrup and 1/2 tablespoon of lemon juice, which is mildly sweet. You can add more syrup to make it sweeter or more lemon juice to cut the sweetness.
• This protein smoothie also makes delicious protein popsicles! I discovered this when I made a big batch right before a trip that we couldn’t finish. My kids and I poured it into popsicle molds (I have and love these stainless steel ones ), and returned home to delicious popsicles waiting for us!

Recipe Variations

The one I have here is my favorite, but I’ve made so many more protein smoothie recipes over the years! Here are some swaps and additions I love:

• Other fruit – My kids love mango, pineapple, and peaches. You can use any fruit combination, as long as it adds up to about 3 1/4 cups.
• Nut butter – A spoonful of almond butter or peanut butter is great for extra protein, and makes this protein smoothie extra thick. Sunflower seed butter works for a nut-free version.
• Seeds – I like a few chia seeds on top for garnish, but feel free to blend them right in. (I recommend no more than 1-2 tablespoons, unless you add more liquid.) Hemp seeds or ground flaxseeds work well, too.
• Vanilla – A teaspoon of vanilla extract works well here.
• Chocolate – I’m not a fan of adding cocoa powder to this protein smoothie recipe, but I’ve totally added protein powder to my chocolate peanut butter smoothie . So good!
• Avocado – If you’ve tried my strawberry avocado smoothie , you know you won’t be able to taste it! If you add it to this triple berry version, you might need a splash of milk and more sweetener.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 1/4 cups Strawberries (hulled) ▢
• 1 1/4 cups Raspberries ▢
• 3/4 cup Blueberries ▢
• 1/2 cup Collagen protein powder (or any protein powder you like) ▢
• 2/3 cup Greek yogurt ▢
• 1/4 cup Wholesome Yum Zero Sugar Simple Syrup (or more to taste) ▢
• 1/2 tbsp Lemon juice (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Combine the berries, protein powder, yogurt, simple syrup, and lemon juice in a blender .
2. Blend until smooth.
3. Adjust the simple syrup and lemon juice to your taste as needed.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you adjust the texture and sweetness, plus a surprise variation my kids loved.
• Note on nutrition info: If you swap the fruit for something else, just keep in mind the nutrition facts will be a little different.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Protein Smoothie

More Creamy Smoothie Recipes

If you’re craving even more creamy, dreamy blends, try one of my other smoothie recipes to try next — and you can totally add protein powder to them:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Protein Smoothie

My protein smoothie recipe blends berries, Greek yogurt, and your favorite protein powder for a fruity, creamy boost you’ll actually crave!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/protein-smoothie/

Ingredients

• 1 1/4 cups Strawberries (hulled)
• 1 1/4 cups Raspberries
• 3/4 cup Blueberries
• 1/2 cup Collagen protein powder (or any protein powder you like)
• 2/3 cup Greek yogurt
• 1/4 cup Wholesome Yum Zero Sugar Simple Syrup (or more to taste)
• 1/2 tbsp Lemon juice (to taste)

Instructions

1. Combine the berries, protein powder, yogurt, simple syrup, and lemon juice in a blender .
2. Blend until smooth.
3. Adjust the simple syrup and lemon juice to your taste as needed.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you adjust the texture and sweetness, plus a surprise variation my kids loved.
• Note on nutrition info: If you swap the fruit for something else, just keep in mind the nutrition facts will be a little different.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)