High Protein 5-Ingredient Breakfast Smoothie

With school back in session again, we know student-athletes are on the search for simple, nutritious breakfast options they can make in minutes. Eating breakfast before school can help with students alertness, problem-solving ability, concentration, and mood. Unfortunately, a lot of the most popular breakfast options tend to be high in sugar and low in protein and fiber, two nutrients that help to keep you full. Consuming a high sugar breakfast can result in a spike in your blood sugar and short-term fullness, leaving you hungry and tired before lunchtime. Including foods that provide fiber and protein will help to stabilize blood sugar levels and slow digestion.

We are big fans of smoothies for breakfast. They’re an easy way to pack in a ton of nutrients with little time and effort. Simple throw the ingredients together in a blender, pour into a cup, and head out the door. This breakfast smoothie includes 5 wholesome ingredients and takes just 5 minutes to make. It’s rich in protein, carbohydrates, and antioxidants, while providing 22 grams of protein and 8 grams of fiber!

While protein powders can be a convenient option for athletes, we have several clients come to us looking for alternatives. The protein in this smoothie is coming from dairy, in the forms of 2% milk and Greek yogurt. Milk and yogurt are natural sources of high quality protein, or protein with high bioavailability. This essentially means your body can easily digest, absorb, and utilize the amino acids in this protein source as building blocks for building and repairing muscle tissue. Dairy also contain electrolytes such as calcium and potassium to help replenish losses in sweat, and maintain strong bones to reduce the risk of stress fractures.

Chances are you have some of these ingredients already in your pantry. While the recipe calls for peanut butter, you can sub with almond butter or sunflower butter as needed in the case of food allergies or personal preference. Cacao powder will provide a greater amount of antioxidants, but cocoa powder tastes great in here too! If you want a creamier smoothie, be sure to use frozen banana, and feel free to add in more yogurt than the recipe calls for if you’d like it extra thick. If you’re using a fresh banana not frozen, you’ll need to add in a handful of ice cubes before blending. A sprinkle of flaxseed or chia seeds helps to add in a little extra fiber, but is optional. If you prefer your smoothies to be sweeter, drizzle in a little honey or use vanilla yogurt in place of plain.

Ingredients:

¾ cup 2% milk

1 large banana (frozen)*

2 Tbsp peanut butter or almond butter

1 Tbsp cacao powder (or cocoa powder)

1/3 cup plain or vanilla Greek yogurt

Optional: 1 tsp of ground flaxseed or chia seeds. Honey for additional sweetness, if desired

Directions:

Place all ingredients together into a blender. Blend until smooth, adding any of the optional ingredients as desired. Pour into glass and enjoy as you head out the door!

Flaxseed or chia seeds can be added for additional fiber. If you are looking for a slightly sweeter smoothie, add a teaspoon or two of honey.

*Using frozen, sliced banana is key for a creamy smoothie. If you don’t have frozen, swap with fresh and add a handful of ice cubes.

DISCLAIMER: This post was developed in sponsored partnership with Midwest Dairy. However, as always, all opinions are genuine. To learn more about Midwest Dairy, visit their resources here.