Name: Low-Cal Protein Smoothie for Fat Loss (No Banana) - Simple, Filling, and Delicious
Prep time: 5 min
Total time: 5 min
Ingredients: 1 scoop vanilla or unflavored whey or plant protein (20–25 g protein per scoop); 3/4 cup unsweetened almond milk (or cashew milk); 1/2 cup nonfat plain Greek yogurt; 3/4 cup frozen mixed berries (strawberries, blueberries, raspberries); 1 teaspoon chia seeds (optional, for fiber and thickness); 1/2 teaspoon vanilla extract (optional); Ice cubes (4–6, adjust for thickness); Sweetener to taste: stevia, monk fruit, or a small drizzle of honey if needed; Pinch of cinnamon or a squeeze of lemon (optional flavor boost)

Jump to Recipe Print Recipe

Looking for a smoothie that actually supports fat loss without loading up on sugar? This one keeps calories low, protein high, and skips banana entirely. It blends creamy Greek yogurt, berries, and a touch of chia for a thick, satisfying texture.

You’ll get steady energy, fewer cravings, and a taste that feels like a treat. It’s quick to make, easy to customize, and perfect for busy mornings or post-workout refuels.

Jump to Recipe Card

Why This Recipe Works

Close-up detail shot: a freshly blended low-cal protein berry smoothie being poured from a frosted b

High protein, low calories: Protein powder and Greek yogurt deliver 25–35 grams of protein to keep you full and protect muscle while cutting calories.
No banana, no sugar spikes: Using berries keeps sugar modest and carbs controlled.
Creamy without extra fat: Ice, yogurt, and a splash of almond milk create a thick, shake-like texture.
Smart fiber: Chia seeds add fiber for better satiety and digestion without many extra calories.
Fast and flexible: It takes five minutes and adapts easily to your taste or macros.

Ingredients

1 scoop vanilla or unflavored whey or plant protein (20–25 g protein per scoop)
3/4 cup unsweetened almond milk (or cashew milk)
1/2 cup nonfat plain Greek yogurt
3/4 cup frozen mixed berries (strawberries, blueberries, raspberries)
1 teaspoon chia seeds (optional, for fiber and thickness)
1/2 teaspoon vanilla extract (optional)
Ice cubes (4–6, adjust for thickness)
Sweetener to taste: stevia, monk fruit, or a small drizzle of honey if needed
Pinch of cinnamon or a squeeze of lemon (optional flavor boost)

Instructions

Overhead final presentation: beautifully plated low-cal protein smoothie in a wide-mouth glass toppe

Add almond milk, Greek yogurt, and protein powder to the blender first. This helps the powder blend smoothly.
Add frozen berries, chia seeds, vanilla, and a handful of ice.
Blend on high for 30–45 seconds until creamy.
If it’s too thick, add a splash more almond milk; if too thin, add a few more ice cubes.
Taste and adjust sweetness. Use a zero-calorie sweetener for the lowest calories, or a small amount of honey if preferred.
Pour into a chilled glass and serve immediately.

Storage Instructions

Fridge: Store in a sealed jar for up to 24 hours. Shake before drinking.
It may thicken slightly due to chia and yogurt.
Prep ahead: Portion dry ingredients (protein and chia) in small containers and freeze fruit in single-serve bags for faster blending.
Freezer: Blend and freeze in a silicone mold or jar. Thaw in the fridge overnight and re-blend with a splash of milk.

Health Benefits

Supports fat loss: Higher protein increases satiety and helps maintain lean muscle during a calorie deficit.
Balanced carbs: Berries provide antioxidants and fiber with fewer sugars than banana-heavy smoothies.
Gut-friendly: Greek yogurt adds calcium and live cultures that support digestion.
Steady energy: Protein and fiber slow digestion, helping prevent mid-morning crashes.

Pitfalls to Watch Out For

Too much fruit: Adding extra fruit can push calories and sugar up quickly.
High-calorie add-ins: Nut butters, oils, and full-fat yogurt add richness but can double the calories.
Hidden sugars: Flavored yogurt, sweetened milks, or sweetened protein powders can stack up sugar fast.
Low-quality protein: Choose a protein powder with minimal additives and at least 20 g protein per scoop.

Alternatives

Dairy-free: Use a soy or pea protein and a coconut or almond milk yogurt alternative.
Berry swap: Use frozen cherries or peaches in small amounts for a twist; keep portions modest to maintain calories.
Greens boost: Add a handful of spinach. It blends smoothly and doesn’t change the taste much.
Extra thickness: Add 1–2 tablespoons of frozen cauliflower rice for body without extra sugar.
Flavor switches: Try chocolate protein with cocoa powder and cinnamon, or add espresso for a mocha vibe.

FAQ

How many calories are in this smoothie?

With the ingredients listed, it typically lands around 250–320 calories, depending on your protein powder and sweetener.

Using zero-calorie sweeteners and nonfat yogurt keeps it on the lower end.

Can I make it without yogurt?

Yes. Replace yogurt with more almond milk plus 1–2 tablespoons of cottage cheese or silken tofu for creaminess and protein. You can also add a few extra ice cubes to keep it thick.

What if I only have fresh berries?

Use fresh berries and add more ice.

Frozen fruit helps with texture, so adjust ice until you get a milkshake-like consistency.

Is this good before or after a workout?

Both. Before a workout, it’s light and easy on the stomach. After a workout, the protein supports recovery and the carbs from berries help replenish energy.

Can I use water instead of almond milk?

You can, but the smoothie will be less creamy.

If using water, keep the yogurt and ice to maintain body and texture.

In Conclusion

This Low-Cal Protein Smoothie for Fat Loss keeps things simple: high protein, controlled carbs, and no banana. It’s quick, satisfying, and easy to tailor to your goals. Keep an eye on add-ins, choose a clean protein powder, and you’ll have a tasty, reliable staple for fat loss and everyday energy.