- Prep3 min
- Cook1 min
Some days the question isn’t what to eat, it’s whether I can face eating at all. This blueberry protein smoothie is my answer when pain has taken over my appetite and I still need some protein in me.
Everything goes into the blender at once: no knife work, 30 seconds of blending, one jug to wash. Frozen blueberries are fine. Easier still, make the whole batch and keep it in the fridge, so the next few days are just pour and drink.
Can I manage this today?
- Spoon rating: 🥄 No-Spoons Day
- Hands-on time: about 3 minutes, with no hands-off time
- Main effort: weighing out the protein powder and yoghurt
- Chopping: none
- Standing and attention: a few minutes at the bench, then 30 seconds of blender noise
- Washing up: one blender jug, plus whatever you measure with
Quick spoon check
- No-spoons version: pour a serve from a batch you made earlier
- As written: blend the full batch (four serves)
Leigh’s notes
I always use frozen blueberries. They’re cheaper, they’re easier, and there’s nothing to rinse. Blackberries work just as well if you fancy a change.
For protein I use unflavoured whey protein isolate, because it’s the most versatile powder I’ve found for both smoothies and baking. I’ve gone back to the California Gold Nutrition SPORT whey protein isolate from iHerb. It’s not Australian, sadly, but it dissolves well, bakes well and I can buy it in bulk.
Plant-based powders and I don’t get along. The few brands I’ve tried have all been gritty, so that’s a texture preference, not a verdict on plant protein. If you do go plant-based, pea protein is the one I’d try first, because it generally has a better nutritional profile than other plant blends.
I add the cinnamon mostly because I’m hopelessly addicted to it. And if you’ve got a bag of frozen blueberries to use up, Pork and Blueberry Bites uses them too.
Want it greener? Try the spinach blueberry smoothie.
The nerdy bit
Blueberries get a lot of attention for anthocyanins, the pigments that make them purple-blue. They’re studied for plenty of things, and the evidence is interesting rather than settled, so I treat any benefit as a bonus, not the reason this is in my fridge.
The more useful number is protein. The card works out at about 28 g per serve, from the whey isolate and the Greek yoghurt together. The iHerb tub I use lists 27 g per 31 g scoop, so the 90 g in this recipe is roughly three scoops across four serves.
Why this recipe works
- Frozen blueberries keep it cold, so there’s no ice to add and nothing to water it down.
- Greek yoghurt gives it body, so it’s thick rather than watery.
- Unflavoured whey protein isolate dissolves well and doesn’t compete with the berries.
- Cinnamon and vanilla are optional, so it still works with a bare pantry.
- A lidded bottle means no stirring: give it a shake and drink.
Ingredients at a glance
- Blueberries: sweetness and colour. Frozen ones keep it cold.
- Unsweetened coconut milk: the liquid base, with a mild flavour.
- Greek yoghurt: thickness and a little extra protein.
- Whey protein isolate: the main protein. Unflavoured, so it works with anything.
- Cinnamon: optional warmth.
- Vanilla essence: optional, rounds out the flavour.
No Spoon Swaps
- Frozen blueberries instead of fresh: cheaper and nothing to rinse. They’re one of the convenience ingredients that make this possible. No real trade-off.
- Flavoured protein powder (vanilla, say): works fine, but check the label for added sugars or sweeteners.
- Make the full four-serve batch and bottle it: more weighing today, none on the days after.
- Scoop the protein powder into a container on a better day: one less thing to weigh when the spoon drawer is empty.
Substitutions and allergens
- Blackberries instead of blueberries: also very low carb, and just as tasty.
- Any plant milk instead of coconut milk: the macros will change. Hemp milk works too, because the blueberries and spices mask its grassier flavour.
- Coconut cream instead of Greek yoghurt: removes the yoghurt only. Whey protein isolate is still a milk product, so this version still contains milk.
Allergen notes
- Milk: Greek yoghurt and whey protein isolate both contain milk.
- Coconut: coconut milk is the base. Use another plant milk if you avoid coconut.
- Gluten: no ingredients contain gluten, but check the labels on your protein powder and vanilla essence.
Equipment and easier alternatives
- Thermomix or high-speed blender: either works.
- Kitchen scales: the recipe is in grams, so scales save guessing.
- Lidded bottles for the batch: empty kombucha bottles work well.
Storage, freezing and reheating
- Fridge: store in a sealed bottle and shake before drinking. Keeps for up to 5 days.
- Freezer: not tested.
- Reheating: not needed. Serve cold.
Frequently asked questions
Can I use fresh blueberries?
Yes. Fresh or frozen both work. Frozen are cheaper and need no rinsing.
Can I use flavoured protein powder?
Yes, vanilla is fine. Check the label for added sugars or sweeteners.
Can I make it dairy free?
Swapping the yoghurt for coconut cream removes the yoghurt, but whey protein isolate is a milk product, so the smoothie still isn’t dairy free. A dairy-free version would also need a dairy-free protein powder.
Can I use a different milk?
Any plant milk works. The macros will change.
Is this blueberry protein smoothie low carb?
It’s built for low carb and keto ways of eating. The card has full nutrition per serve, so you can check it against your own targets. Not sure how the two differ? See Keto vs Low Carb: What’s the Difference?.
Blueberry Protein Smoothie (Future-You's Bottle)
Equipment
- Thermomix or high-speed blender
- kitchen scales
- lidded bottles (optional)
Ingredients
- 120 g blueberries fresh or frozen
- 1 L unsweetened coconut milk (the carton drink, not canned)
- 375 g Greek yoghurt (or coconut cream, see notes)
- ¼ tsp ground cinnamon (optional)
- ½ tsp vanilla essence (optional)
- 90 g unflavoured whey protein isolate
Instructions
Make the smoothie
- Add the blueberries, coconut milk and Greek yoghurt to your Thermomix bowl or blender jug.
- Add the whey protein isolate, cinnamon and vanilla.
- Secure the lid.
- Blend on high for 30 seconds, until no powder clumps or blueberry pieces are left and it's evenly purple.
Store (optional)
- Pour into lidded bottles (empty kombucha bottles work) and refrigerate.
- Shake the bottle before each serve.
Notes
- Storage: sealed bottle in the fridge, shake before drinking. Keeps for up to 5 days.
- Swap: any plant milk for coconut milk (macros change).
- Contains milk (Greek yoghurt, whey protein isolate).
Nutrition
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A final spoon-saving note
Make the whole batch. A bottle that’s already made is the difference between getting something in and getting nothing on the days eating feels like work. Perfect nutrition isn’t the goal that day. Enough is.
