Protein dense, delicious protein smoothies to help streamline your mor – Dr Wendy Davis ND

Protein dense, delicious protein smoothies to help streamline your morning routine

How to Build a Better Smoothie

The best smoothies have a mix of protein, healthy fats, and vegetables and fruits rich in fiber and micronutrients.

Choose the right liquid. Many smoothies, especially the ones you buy at juice bars and cafes, call for high-sugar fruit juices to blend the other ingredients. Skip the sugar and choose unsweetened almond milk, coconut milk, flax milk or water to avoid a blood sugar spike. 

Reach for low-sugar fruits. While fruits are nutritional powerhouses, their sugar content can vary dramatically. To keep your smoothie healthier, favor lower-sugar fruits such as raspberries, blueberries, and strawberries. These choices are also rich in antioxidants and fibre, promoting a slower glucose release into the bloodstream. If you like the flavor of higher-sugar fruit like mango or pineapple, use it sparingly and in whole fruit form (not juice).

Embrace healthy fats. Adding fats to your smoothie will increase satiety and the absorption of fat-soluble vitamins. Consider chia seeds and flaxseeds, both sources of omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. 

Or try a spoonful of nut or seed butter—such as almond, peanut, or sunflower seed—to add richness and flavor, plus an extra protein boost. Just be sure to choose natural, unsweetened varieties.

Boost nutrition with vegetables. Non-starchy vegetables can add nutrients without excessive carbohydrates. Spinach, kale, and cooked or frozen cauliflower disappear into other flavors. Or, for a subtle sweetness and fiber boost, consider adding a small portion of cooked beet or carrot.

Increase the protein. Adding a quality protein source can transform your smoothie from a drink to a meal that can power your day. Protein powder is the easiest way to ensure your smoothie has plenty of this nutrient. Read the labels carefully to pick one with minimal ingredients and, ideally, no added sugars.

Flavor without sugar. Lean on spices and extracts to flavor your smoothie without spiking blood glucose. Cinnamon, vanilla extract, and cocoa powder can add depth, warmth, and a sweet dimension, while fresh ginger or turmeric can add spice and have anti-inflammatory benefits.

Chocolate Raspberry Smoothie Bowl

​​This spoonable smoothie blends chocolate protein powder, vanilla almond milk, spinach, and cauliflower rice, which lends a creamy texture. Along with fiber-rich flaxseeds, cinnamon adds extra metabolic-health benefits. Compounds in the sweet spice act like insulin, boosting glucose uptake, and research shows that cinnamon can lower blood sugar in people with diabetes. Top with cacao nibs, hemp seeds, almonds, and fresh raspberries for a smoothie that’s both pretty and delicious.


Smoothie Base

  • 1 scoop Paleo Protein Powder
  • ¾ cup vanilla almond milk, unsweetened
  • 1 cup baby spinach, loosely packed
  • ⅔ cup frozen cauliflower rice
  • 1 tablespoon ground flaxseeds
  • ¼ teaspoon ground cinnamon

Smoothie Toppings

  • 1 ½ teaspoons cacao nibs
  • 1 teaspoon hemp seeds
  • 1 tablespoon sliced almonds
  • 6 fresh raspberries


  1. Add all of the smoothie base ingredients into a blender and purée until smooth.

Low Carb Chocolate Peanut Butter Protein Smoothie

This thick and creamy chocolate peanut butter smoothie is packed with protein and naturally low carb. The ultimate healthy breakfast, snack or dessert!


  • ⅔ cup full-fat coconut milk Thai style
  • ½ cup Paleo protein powder
  • 2 tablespoons natural peanut butter
  • 2 tablespoons cocoa powder
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla
  • ½ teaspoon cinnamon
  • pinch cayenne optional
  • 1 cup water
  • ice to taste


  1. Place all ingredients in a high-speed blender and puree until smooth. Add more ice to thicken if you wish.

Red velvet smoothie

This Red Velvet Smoothie is very simple to make, it doesn’t require heaps of produce. It has enough healthy fats to keep you satisfied, but it is low in carbohydrates (6 net carbs per serving). It gets its red color from beets. Don’t worry, you will barely taste them and the provide a wealth of nutrients including vitamins A and C, iron and calcium


  • 2 cups coconut milk, almond milk or milk of choice
  • 2 cups of ice cubes
  • 1/2 avocado
  • 1/2 small beet*
  • 3 tbsp of cocoa or cacao powder
  • 1/4 tsp vanilla
  • 18 drops stevia or 2 tbsp of granular sweetener of choice
  • 1 scoop of Paleo Protein powder


  • Put all the ingredients in a blender and mix until completely smooth.