Protein-Packed Smoothie with Greek Yogurt and Frozen Fruit

Name: Protein-Packed Smoothie with Greek Yogurt and Frozen Fruit
Prep time: 2 min
Total time: 2 min
Cuisine: American
Ingredients: 1/2 cup plain Greek yogurt (any fat content works); 1 ripe banana; 1/2 cup milk of choice; 1/2 cup baby spinach; 1 cup frozen mixed berries; 1 tsp chia seeds; 1 tbsp natural peanut butter

posted by Alex Aldeborgh, RD on Aug 14, 2023 0 comments »

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Sick of drinking smoothies that leave you feeling hungry an hour later? Try this nutritious smoothie recipe with Greek yogurt! It packs over 20 grams of protein and 11 grams of fiber per serving. You need just six ingredients and a blender to make this creamy, filling breakfast smoothie – ready to sip in 2 minutes!

two glasses of greek yogurt smoothie with a bowl of frozen berries beside them

As a Registered Dietitian, I take my smoothie recipes seriously.

If I’m going to drink a smoothie for breakfast, I want it to fill me up for at least a few hours.

This means my smoothies need to have plenty of protein and fiber in them to slow digestion and keep blood sugar levels stable.

One of my favorite ingredients to use to add protein to a smoothie is Greek yogurt! Just one half cup provides 14 grams of high quality protein.

Plus, it adds a super satisfying creamy texture to any smoothie.

This smoothie also has chia seeds, peanut butter, and milk, which when paired with the Greek yogurt, provides over 20 grams of protein per serving!

The high protein content as well as high fiber content (11 grams per serving, or 39% of your daily needs) makes this smoothie a well-balanced meal and can even be enjoyed before or after a workout.

This smoothie recipe makes one meal-sized smoothie or two snack-sized smoothies. It’s vegetarian and gluten free.

Is fresh or frozen fruit best for smoothies?

Frozen fruit is the best choice for smoothies. Frozen fruit will make your smoothies, thicker, colder, and frostier than fresh fruit.

If you use frozen fruit in smoothies, you don’t need to add ice (which can dilute the flavor).

Plus, frozen fruit is usually more affordable than fresh fruit, lasts a long time in the freezer, and ensures the fruit has the best possible flavor any time of year.

Frozen fruit is equally as nutritious as fresh fruit!

This smoothie with Greek yogurt and frozen fruit utilizes frozen mixed berries (strawberries, blackberries, raspberries, and blueberries).

You can use any type of frozen fruit you prefer or have on hand, such as frozen pineapple.

smoothie with greek yogurt and frozen fruit ingredients measured out

Ingredients in Greek yogurt smoothie

Everything you need to make this recipe, below:

Plain Greek yogurt: Compared to regular yogurt, Greek yogurt has almost twice as much protein. It’s also thicker in texture. Read more about the health benefits of Greek yogurt here!
Frozen fruit: Frozen fruit is ideal for smoothies to make them thick and frosty. We used a blend of frozen berries for this recipe.
Milk: Low-fat dairy milk is a solid choice to include in your diet for high-quality protein. You’ll need about half a cup of milk to help this smoothie blend easily. If you prefer plant-based milk, I recommend using soy milk, because it’s higher in protein than other plant-based milks.
Banana: Fresh ripe banana (a brown spotted peel is perfect) adds just enough natural sweetness to this recipe. If you use a frozen banana, you may need to just add a little more liquid to the smoothie.
Chia seeds: These tiny seeds are packed with nutrition (more on that, below). Smoothies are a great way to enjoy chia seeds, since they blend up completely and don’t alter the flavor of your blend.
Peanut butter: Creamy peanut butter adds healthy fats and boosts the protein content of this smoothie. It adds a richness to smoothies and the flavor pairs perfectly with frozen berries.
Baby spinach: A handful of spinach blended into your smoothie adds tons of nutrients but an undetectable flavor!

Kitchen equipment needed

Blender
Measuring cups
Measuring spoons

Step-by-step instructions

This smoothie couldn’t be easier to make!

smoothie ingredients in a blender before being blended — 1. Add smoothie ingredients to your blender, starting with the softer ingredients.

purple smoothie blended up in a blender — 2. Blend on high for about 1 minute, until smooth and creamy with no lumps remaining.

Smoothie blending tip: Add the soft ingredients to your blender first (Greek yogurt, banana, and milk) followed by the hard frozen ingredients.

Can you make smoothies ahead of time?

Smoothies are best when enjoyed right away, but you can prep them in advance if that works best for you. Here are two ways to do it:

Fridge: Prepare the smoothie as instructed. Transfer to an airtight container with a lid or a jar and pop in the fridge for up to one day in advance. Give the smoothie a good stir before drinking.
Freezer: Make the smoothie, then pour it into ice cube molds. Freeze for up to 3 months. When you’re ready to enjoy the smoothie, pop the smoothie cubes in your blender with a little milk or water and blend.

More healthy smoothie recipes to try

Greek yogurt nutrition benefits

Greek yogurt has lots of nutrition benefits. It has nearly twice as much protein as plain yogurt! A 7-ounce serving of plain low-fat Greek yogurt provides:

218 mg calcium (18% of your daily needs)
180 mcg Vitamin A (20% of your daily needs)
0.466 mg riboflavin (36% of your daily needs)
0.940 mg pantothenic acid (19% of your daily needs)
1.04 mcg Vitamin B12 (43% of your daily needs)
274 mg phosphorus (39% of your daily needs)
24.8 mcg selenium (45% of your daily needs)

Read more about the nutrition benefits of Greek yogurt here!

Chia seeds nutrition benefits

These little seeds are small but mighty and have a ton of nutrients! Two tablespoons of chia seeds provides:

5.5 grams of dietary fiber (20% of your daily needs)
3.7 grams of plant-based protein
0.330 mg thiamin (28% of your daily needs)
78.79 mg magnesium (20% of your daily needs)
0.25 mg copper (28% of your daily needs)
129.04 mg phosphorus (18% of your daily needs)
Small amounts of several other minerals, including calcium, zinc, selenium, potassium, and iron

A majority of the fat in chia seeds comes from omega-3 essential fatty acids. This type of fat is essential in our diet because our bodies cannot produce it. Omega-3 fatty acids have heart health benefits, and they can decrease inflammation and help lower cholesterol levels.

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!