With 26g of protein, 12g of fibre and no protein powder this is a powerhouse of a smoothie. The protein comes from the organic soya milk, chia and shelled hemp seeds. Great for breakfast on the go or for post workout.
This is my usual Tuesday morning smoothie! I always make it and take along to college so I can have a nutritious breakfast before (and during!) lectures.
The recipe makes one large serving, however, if this is too much, you can always divide into two portions.
It’s a great option if you don’t use protein powders. Don’t get me wrong – I do use protein powders myself. I just like to vary things up and not have to rely on the same nutrients every day.
Easy to make
One of the best things about this smoothie is how easy it is to make, particularly if you are short on time in the mornings. With just a handful of ingredients, you can make a nutritious and energising breakfast in minutes. Plus, it’s loaded with fruits, greens, and plant-based protein, offering a nutrient-dense option that will keep you full and fuelled for hours.
The recipe uses the following 6 ingredients:
- Organic unsweetened soya milk
- Shelled hemp seeds
- Chia seeds
- Banana
- Frozen pineapple
- Spinach or kale
Organic Soya Milk
Soya milk is an excellent source of plant-based protein. The organic one I use has about 9 grams of protein per cup. It’s also packed with essential nutrients like calcium, iron, and magnesium. I know some people avoid soya products as the soy crops can be heavily sprayed with pesticides. As long as you look for an organic non-GMO brand, you will avoid that.
Banana
Bananas are the perfect base for smoothies, giving a natural sweetness and creamy texture. They are rich in potassium, and they provide vitamin C and B6 too. The fibre content in bananas helps with your digestive health, making them a great ingredient to add.
Shelled Hemp Seeds
Hemp seeds are a protein powerhouse, with around 6 grams of protein per 2-tablespoons. They are also rich in essential fatty acids, including omega-3 and omega-6, which are important for brain function, skin health, and inflammation regulation. Hemp seeds are also a great source of magnesium and iron. Hemp is a complete protein, providing all 9 essential amino acids.
Chia Seeds
Chia seeds may be small, but they pack a huge nutritional punch. With around 4 grams of protein per 2 tablespoons, they are a great source of plant-based protein. A bit less than hemp seeds but still amazing. They are also high in omega-3 fatty acids, fibre, and antioxidants. Unlike hemp, chia seeds will swell up and make the smoothie really thick and creamy. This can help you feel fuller for longer due to this high fibre content.
Frozen Pineapple
Pineapple adds a nice bit of sweetness to the flavour of the smoothie. I always like to have pineapple in the freezer for smoothies. It’s a good source of vitamin C, which is important for your immunity as well as collagen production. Pineapple also contains bromelain, an enzyme that helps digestion so is a great addition to this drink.
Spinach
Spinach is a nutrient-dense leafy greens packed with vitamins and minerals. It’s an excellent source of iron, vitamin K, and folate and is a powerful antioxidant. It also adds fibre to your smoothie, supporting healthy digestion and helping you stay full. You can use fresh or frozen spinach for this smoothie.
Storage and Shelf Life
This smoothie can be stored in the fridge for up to 24 hours, making it a great option to prepare the night before a busy day. To preserve the nutrients, I prefer to prepare and eat the same day but if you are pushed for time, making the night before this is a good option.
If you want to keep the smoothie for longer (or have any left over), you can freeze it and thaw it overnight, in the fridge, before consuming.
Try it for yourself and let me know what you think in the comments!
Recipe Tips
Milk: You can swap any other milk for the soya milk – however, this will change the nutritional profile of the smoothie.
Freeze your banana: For an even creamier smoothie, peel and freeze your banana ahead of time.
Swaps for banana: If you don’t like bananas, you can add some dates for a bit of sweetness. Otherwise, avocado is a good swap if you want the creaminess but a smoothie that isn’t as sweet.
High powered-blender: If you want a really smooth smoothie – you’ll need quite a high-powered blender. Also make sure you blend for a good minute before drinking.
Soak chia seeds beforehand: If you want a smoother texture and your blender isn’t very strong, you can soak the chia seeds in the soya milk for 5-10 minutes before blending. This will allow the seeds to absorb liquid and soften.
Add a natural sweetener: If you prefer your smoothies a bit sweeter, add a teaspoon of maple syrup or a pitted date.
Customise your greens: If you’re not a fan of spinach, feel free to swap it out for other leafy greens like Swiss chard or kale. You can also vary the amount based on your taste preference—start with a handful and adjust as needed.
High Protein Green Smoothie
Ingredients
- 1½ cups organic unsweetened soya milk (375ml)
- 2 tbsp shelled hemp seeds
- 2 tbsp chia seeds
- 1 medium banana
- ½ cup frozen pineapple (125g)
- ½ cup frozen spinach (100g) or large handful of fresh
Instructions
- Simply add everything to a blender and blend for at least 1 minute, until smooth
Notes
- You can swap any other milk for the soya milk – however, this will change the nutritional profile of the smoothie.
- The spinach can also be swapped for kale or chard.
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