Today I have for you a probiotic protein smoothie that is wonderful for starting out your day, following up a weight training session, or even cutting it in half to be an afternoon snack to help you avoid succumbing to a sugary fix. My blueberry protein smoothie has what you need to feel satisfied and focused, as well as to help your muscles recover strength after hard workouts. It’s a feel good way to nourish your body without sabotaging your goals. Read on to see how to create this in under 10 minutes.Jump to Recipe
Whey Protein: The Heart of a Protein Smoothie
For the longest time I avoided buying whey protein powder because I wanted to get all my nutrition from real, whole foods. And while that’s still the case 95% of the time, a few times a week I like to be intentional about boosting my protein intake by drinking a dessert-like smoothie instead of having extra eggs. Variety is key when it comes to staying on track with any eating plan.
At the heart of this smoothie is whey protein powder. According to this site, whey is the liquid that separates from the milk solids when making cheese. The milk solids, or fat, are made into cheese. The whey can then be dehydrated to make protein powder.
So yes, whey protein powder is a processed food. But it’s not the main protein in my diet, which is why I’m comfortable with adding it to smoothies a few times a week.
However, I do recommend sourcing whey protein powder from a place that uses grass-fed milk. It is worth the extra cost to make sure the animals are healthy and happy, which in turn provides a better nutritional product (which makes you healthy and happy!). I like this brand, although this site has a great list of multiple grass-fed protein powders.
Supporting Stars in my Feel Good Probiotic Protein Smoothie
So what else makes up my protein smoothie? I like to add frozen, wild blueberries. Wild blueberries are more nutritious than cultivated blueberries. They are known for having large amounts of antioxidants. I buy them in a big bag in the freezer section at just about any grocery store.
I also add a liquid that varies from coconut milk to liquid whey (from making my own raw yogurt) to kefir. Lately I’ve been adding an 11-strain probiotic goat’s milk drink I purchased from a local farm. The liquid I use adds some healthy fat and probiotics. Healthy fats help you feel good. They feed your brain so you can focus and literally feel more level-headed by avoiding sugar crashes.
In addition to blueberries and fermented dairy, I use a spoonful of almond butter or peanut butter. This help me feel satisfied and adds a nice layer of depth to the flavor.
Lastly, I often add a tablespoon of chia seeds to my smoothies. The chia seeds keep things moving, so to speak, as well as offer other health benefits. Chia seeds are also a prebiotic. This means they provide food to the probiotics that live in your gut. If we only focus on probiotics but don’t supply any food for the little guys, they don’t hang around too long. Prebiotics are a way to keep the probiotics around and doing their job.
One more thing to note is that if you are using unflavored whey protein, you may want to add a tablespoon of cocoa powder to improve the flavor of the smoothie.
How to Make It
It’s as easy as adding everything to your blender and giving it a whiz.
If you want to make enough for a few breakfasts this week, the smoothie can be divided into portions and will last in mason jars for up to four days.
Other Protein Packed Meals
- Goat Cheese and Basil Omelet: Much of my protein throughout the week comes from eggs. I love the combination of creamy goat cheese with bright and flavorful fresh basil.
- Pan Fried Salmon Fillets: Salmon, whether fresh or canned, is packed with protein. This pan fried salmon recipe takes just a few minutes in a skillet.
- Pan Fried Liver and Garlicky Kale: Liver is truly a superfood, with lots of protein to keep you satisfied and full of energy. I love it paired with nutrient dense kale.
Thanks for reading, my friends, and I’ll see you next time.
Feel Good Protein Smoothie
- 1 cup kefir, coconut milk, or yogurt If the yogurt is very thick, use 1/2 cup yogurt and 1/2 cup water
- 1/2 cup frozen wild blueberries
- 2 scoops chocolate whey protein powder or enough to equal 20 g of protein
- 2 tbsp peanut or almond butter
- 1 tbsp chia seeds
- Mix all ingredients in blender, blend, and enjoy.