Evergreen High Protein Smoothie

My roommate in college used to make these thick green shakes every morning before our 8am lectures. I teased her about drinking 'pond water' until the day I was running late and she shoved a glass in my hand. One sip and I stopped laughing. That smoothie powered me through a three-hour biology lab without my stomach growling once.

Last summer my nephew caught me making one and made a face that said 'absolutely not.' I challenged him to a blind taste test, and he guessed it was a tropical milkshake. Now he asks for 'the green one' every time he sleeps over, and I've stopped correcting him when he calls it a milkshake.

Ingredients

• Fresh spinach (2 cups packed): The mild flavor disappears completely but you get all those nutrients. Pack it down tight in the measuring cup or you'll short yourself.
• Ripe banana (1 small): Use one with brown spots for natural sweetness and creaminess. Peel and freeze it ahead if you want an extra thick texture.
• Frozen pineapple (1/2 cup): This tropical fruit masks any vegetable taste with its bright acidity. Cut chunks yourself if store-bought are too large.
• Frozen mango (1/2 cup): Adds natural sweetness and a velvety texture. Thawed mango works in a pinch but frozen makes it frosty without diluting flavor.
• Unsweetened almond milk (1 cup): Any milk works here but almond keeps it light. Coconut milk adds richness if you want something more indulgent.
• Plain Greek yogurt (1/2 cup): This is the secret weapon for creaminess and extra protein. Plant-based yogurt works but may make it thinner.
• Vanilla protein powder (1 scoop): Whey blends smoother but pea protein works if you shake the blender container mid-blend. Unflavored lets the fruit shine.
• Chia seeds (1 tablespoon): These gel up slightly making it more filling. Grind them first if you hate the tiny texture.
• Almond butter (1 tablespoon): Peanut butter changes the flavor profile but cashew butter keeps it neutral. Sunflower seed butter works for nut allergies.
• Honey or maple syrup (1 teaspoon, optional): Taste it first. Ripe fruit usually makes this unnecessary. Liquid stevia works if you're watching sugar.
• Fresh grated ginger (1/2 teaspoon, optional): This tiny addition wakes up the whole drink. Start with less if you're sensitive to spice.

Instructions

Layer your liquid base first:

Pour in the almond milk before adding anything else. This protects your blender blades and helps everything circulate. I learned this after burning out a cheap blender in my first apartment.

Add the greens and soft ingredients:

Drop in the spinach followed by the banana, yogurt, almond butter, and protein powder. Place powders last so they don't stick to the sides of the container.

Top with frozen fruit:

The frozen chunks weigh down the lighter ingredients and help push everything into the blades. Think of it as the blender version of packing a suitcase efficiently.

Blend on low first:

Start at the lowest setting for 10 seconds before increasing speed. This prevents that frustrating situation where spinach leaves are stuck to the sides while the bottom turns to liquid.

Work your way to high:

Increase to medium-high and blend for 45 to 60 seconds. Stop halfway to scrape down the sides with a spatula. Those stubborn spinach leaves need encouragement to join the party.

Check your consistency:

The mixture should be thick enough to hold a soft peak when you lift the blender cup. Add a splash more milk if it's sludge-like, or toss in a few ice cubes if it's too thin.

Taste and adjust:

Take a small sip with a spoon. Add sweetener one teaspoon at a time. Remember that cold temperatures mute sweetness, so don't overdo it trying to compensate.

Pour and serve immediately:

Divide between two glasses and drink right away. This smoothie separates as it sits. If you must save some, give it a quick stir before finishing.

Save

My mom started making these during her chemotherapy when she couldn't stomach solid food but needed protein. It became our morning ritual. I'd bring her a glass and we'd sit on the porch watching birds while she slowly sipped. Those quiet moments taught me that food can be medicine without feeling clinical.

Make It Your Own

The beauty of this recipe is how forgiving it is. Swap spinach for kale if you prefer a more assertive green flavor, or throw in a handful of fresh mint when you want something that tastes like a milkshake. I've added avocado when I wanted extra creaminess, and cocoa powder turns it into something that feels like dessert for breakfast.

Batch Prep Wisdom

Sunday evening prep changed my relationship with smoothies. I measure out individual portions of spinach and frozen fruit into freezer bags, then just dump and blend on busy mornings. The only thing I add fresh is the milk and yogurt. Those five extra minutes on Sunday save me twenty minutes every weekday.

Storage Solutions

If you're taking this to work, invest in a good insulated bottle. I learned the hard way that a shaker bottle in a hot car results in sad, warm separation. Mason jars work for short trips but plan to drink it within two hours. Frozen smoothie cubes are another option and blend up beautifully with a little extra milk.

• Prep freezer bags for the week on Sunday
• Freeze leftover smoothie in ice cube trays for later
• Always add liquid first to protect your blender

Save

Keep experimenting until you find your perfect ratio. The right smoothie waits for no one.

Recipe FAQs

→ Can I use fresh fruit instead of frozen?

Fresh fruit works perfectly, though frozen pineapple and mango create a thicker, colder texture without needing ice. If using fresh fruit, consider adding a handful of ice cubes to achieve that frosty consistency.

→ What's the best protein powder to use?

Vanilla whey or plant-based protein powders both work excellently. Choose based on your dietary preferences—whey blends smoothly, while pea or hemp proteins keep it completely vegan. Unflavored varieties also let the fruit flavors shine through more prominently.

→ Can I make this ahead of time?

For best texture and nutrition, enjoy immediately after blending. However, you can prepare individual portions in sealed jars and refrigerate for up to 24 hours. Give it a good shake before drinking, as separation may occur. The chia seeds will thicken it slightly over time.

→ How can I make this completely dairy-free?

Swap Greek yogurt for coconut yogurt, almond yogurt, or extra banana for creaminess. Use plant-based protein powder instead of whey. The texture remains deliciously smooth, and you'll still get plenty of protein from the powder and nut butter.

→ Why add ginger to the smoothie?

Fresh ginger adds a subtle warmth that balances the sweet tropical fruits while aiding digestion. It's optional but recommended if you enjoy a little zing. Start with a small amount—you can always increase to taste preference.

→ Can I double the batch for meal prep?

Absolutely. Double all ingredients and blend in batches if your blender has capacity limits. Portion into mason jars and freeze for up to 2 weeks. Thaw overnight in the refrigerator, then give it a vigorous shake or quick blend before drinking.