Beverages

Serving

Beverages Kid-friendly Quick & easy

Mixed Berry Protein Smoothie

Name: Mixed Berry Protein Smoothie
Total time: 5 min
Yield: 2 servings
Cuisine: Beverages
Ingredients: 1 1/2 cups frozen mixed berries; 2 scoops vanilla protein powder; 1 cup milk; 1 tablespoon peanut butter; 1/2 cup ice cubes

A filling post-workout or breakfast smoothie loaded with berries and protein powder.

5 minutes

Serves 2

Breakfast

5 min prep

5 min cook

Contains common allergens

Dairy Peanut

In the app, Listahan checks these against your household automatically.

Good to know

Ready in under 30 minutes

Matched from this dish's own ingredients and timing. Browse more: 30-minute meals

Instructions

3 steps

1
Place berries, protein powder, milk, peanut butter, and ice in a blender.
2
Blend on high until smooth, about 45 seconds.
3
Pour into glasses and serve immediately.

Mixed Berry Protein Smoothie — plated and served — Serving moment. How Mixed Berry Protein Smoothie looks plated and ready to eat — a representative photo, not a step in the recipe.

Listahan Family Score™

78/100

Good fit for most families

Allergen-friendly 80

Kid-friendly 85

Weeknight-easy 96

Budget-friendly 72

Great leftovers 56

Pantry-friendly 51

Score reflects how well this recipe fits a typical busy household. In the app, your Family Score is personalized to your household's allergens, kids, and pantry.

Nutrition

per serving

175

Calories

7 g

Protein

21 g

Carbs

9 g

Fat

Estimated per serving. Actual values depend on the brands and portions you use.

Listahan cooking guide

Chef notes & practical guide

Technique notes, ingredient swaps, serve-alongside ideas, storage guidance, and equipment for this recipe.

Cultural context

Protein smoothies grew out of gym culture in the late 20th century, when powdered protein supplements became widely available and people started blending them into fruit smoothies to make them more palatable than mixing with water alone. Berries became a popular base because their tartness balances the slightly chalky taste some protein powders have.

Listahan note

This version adds a spoonful of peanut butter along with the protein powder, which smooths out the texture and makes the smoothie more filling as a meal replacement.

Technique cues

Add the protein powder with the liquid first, before the frozen berries, so it dissolves fully instead of clumping.
A high-speed blender breaks down frozen berries more completely, avoiding the gritty seed texture a weaker blender can leave behind.
Taste before adding any sweetener; protein powders vary widely in how sweet they already are.

Kitchen flow

Parallel prep: Measure the protein powder and milk while the berries are still in the freezer bag.
Make-ahead: Pre-portion frozen berries into freezer bags with the protein powder measured separately for a fast morning blend.
Leftover move: Pour extra smoothie into popsicle molds for a protein-packed frozen snack.
Cleanup rhythm: Rinse the blender jar right away, since protein powder residue can be stubborn once it dries.

Ingredient brief

Role, handling, and swap guidance for each key ingredient.

Frozen mixed berries

Fruit base

Purpose: Berries add natural sweetness, fiber, and a tart contrast to the protein powder's flavor.

Handling: Add straight from frozen for the thickest, coldest texture.

Adaptation: Any single berry, like just strawberries or blueberries, works if mixed berries aren't available.

Vanilla protein powder

Protein boost

Purpose: Protein powder turns a fruit smoothie into a more filling, balanced meal or snack.

Handling: Add first with the milk so it has time to dissolve before the frozen fruit goes in.

Adaptation: Plain Greek yogurt, about 3/4 cup, can replace the protein powder for a food-based protein source.

Peanut butter

Richness and staying power

Purpose: A spoonful of peanut butter adds healthy fat and protein, making the smoothie more satisfying for longer.

Handling: Use a natural, stir-style peanut butter for the smoothest blend.

Adaptation: Almond butter or sunflower seed butter both work as substitutes.

Technique notes

Blend on high for a full 45 seconds to fully break down the frozen berries and avoid a seedy texture.
If the smoothie is too thick to blend, add milk a splash at a time rather than all at once.
A pinch of salt sharpens the berry flavor and balances the peanut butter's richness.

Ingredient swaps

Peanut-free direction: Use sunflower seed butter instead of peanut butter for a nut-and-peanut-free version.
Dairy-free direction: Use oat, almond, or soy milk in place of dairy milk.
Lower-sugar direction: Choose an unflavored or lightly sweetened protein powder and skip any additional sweetener.

Serve alongside

A hard-boiled egg
Whole-grain toast
Overnight oats
A handful of almonds
Cold brew coffee for a caffeine boost alongside
Coconut water for extra hydration after a workout
Green smoothie as a lighter alternative

Serving suggestions only — check pairings for your household's allergens.

Storage & reheating

Best enjoyed fresh, within 15 minutes of blending, for the coldest and thickest texture.
Refrigerate in a sealed jar for up to a day; stir or shake well before drinking.
Freeze leftovers in an ice cube tray to blend into a future smoothie.

Equipment

High-speed blender
Measuring cups and spoons
Tall glass or shaker bottle

Make this household-aware

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