fbpx

Blueberry Protein Smoothie

156
Some of our recipes and articles contain affiliate links. This helps keep our content free. Read our disclaimer.

Smoothies are a tasty and easy way to boost your daily protein intake. They’re also a good way to give yourself a nutritional boost when you need to eat but don’t feel like it. It’s one of the ways I tend to hack my nutrition when pain is taking over my desire to eat.

Blueberries

Blueberries are packed with vitamin C, vitamin K and manganese. They’re also packed with antioxidants including flavonoids such as anthocyanins, quercetin, polyphenols and kaempferol. For bonus points, anthcoyanins and polyphenols have anti-inflammatory properties. All in all blueberries are a great fruit for keto and low carb living, and have awesome nutritional properties for spoonies.

Protein powder

I use unflavoured Whey Protein Isolate because it’s the most versatile for cooking and is the most bioavailable type of protein powder. You could absolutely use a flavoured protein powder like vanilla, just keep an eye out for added sugars or sweeteners. I’ve gone back to using the California Gold Nutrition SPORT Whey Protein Isolate from iHerb. While it’s sadly not Australian, it’s a nice clean WPI that bakes well and dissolves well in smoothies. It’s also incredibly good value and I can buy it in bulk. Use our referral link for up to 20% off 🙂

I tend not to use plant-based protein powders, I just don’t like the texture. I’ve tried a few different brands and they always seem gritty to me. If you are wanting to use a plant-based option, pea protein tends to offer a better nutritional profile than other plant based blends.

Greek Yoghurt

To make this dairy free, swap out the Greek yoghurt for coconut cream. It keeps the fat content nice and high giving you that content full feeling. I tend to use Greek yoghurt for a boost of probiotics and I always have it in the fridge.

Coconut milk

You can of course use another plant based milk for this, it will change the macros slightly. Hemp mylk would be tasty, the blueberries and spices would also mask the grassier flavour of  the hemp seeds.

Cinnamon and vanilla

These a both optional. I add cinnamon mostly because I’m hopelessly addicted to it. And it has anti-inflammatory and neuroprotective properties.

Batch it!

This is a super quick recipe. But I still tend to make it in a larger batch and drink it over a few days. I store it one of kombucha bottles and just give it a shake before I drink it. It’s a little thing but it means I have it on hand, ready to drink and save myself some spoons.

No ratings yet

Blueberry Protein Smoothie

Servings 4
Cook Time 2 minutes

Equipment

  • Theromix or high speed blender

Ingredients

  • 120 g Blueberries fresh or frozen
  • 1L mL Unsweetened Coconut Milk
  • 375 g Greek Yoghurt or Coconut Cream
  • ¼ tsp Cinnamon
  • ½ tsp Vanilla Essence
  • 90 g Whey Protein Isolate plain

Instructions

  • Place all ingredients into your Thermomix or a high-speed blender. Blend on high for 30 seconds until well combined.

Notes

  • Blueberries: I always use frozen because they're cheaper and easier. You could swap it out for blackberries which are also very low carb and just as tasty. They have similar nutritional benefits to blueberries as an added bonus 🙂 
  • Milks: you can substitute the coconut milk for any plant-based milk. It will change the macros. 
  • Greek yoghurt: it can be substituted for coconut cream for a dairy free options.
  • Cinnamon: I add it because I'm hopelessly addicted to it and it has anti-inflammatory and neuroprotective properties. 
Calories: 181kcal
Course: Drinks
Cuisine: Australian
Spoon Rating: 🥄
Protein: Plant Based

Nutrition

Calories: 181kcal | Carbohydrates: 11g | Protein: 28g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.02g | Cholesterol: 43mg | Sodium: 73mg | Potassium: 93mg | Fiber: 1g | Sugar: 8g | Vitamin A: 131IU | Vitamin C: 3mg | Calcium: 186mg | Iron: 2mg
Disclaimer: No Spoons to Cook is based on our own experience and research, and what we know works best for us. It is not medical advice. Our recipes focus on low inflammatory ingredients, whole foods and are founded in ketogenic and low carb ways of eating. We encourage spoonies to stay curious, ask questions, do your own research, listen to your body and to work with a Registered Dietitian or Medical Professional when appropriate to tailor your nutritional needs to support your care plan and goals.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Like
Close
Your custom text © Copyright 2024. All rights reserved.
Close