The Best Blueberry Protein Shake | 36 Grams Protein
- Autumn Bates, CCN, MS, BS, CPT
- Jun 4
- 5 min read
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This blueberry protein shake has everything you need for a healthy meal replacement that supports a fat loss goal: plenty of protein, fat and fiber. Plus, it sneaks in superfoods like chia seeds and brazil nuts for additional health perks.
As the unofficial smoothie queen, I pride myself in making smoothies/protein shakes that actually satisfy you for multiple hours and can therefore truly qualify as a meal (not just a snack). By adding in natural superfoods like whole milk greek yogurt, brazil nuts and chia seeds, we're able to take a typical protein shake and make it something that supports long term health and wellness, too.
This blueberry protein shake has 36 grams of protein but it also comes with calcium, selenium, magnesium, B vitamins, vitamin C, and phosphorous.
Plus, it's creamy, delicious and uber satisfying 😋
What's In This Post
Recipe Highlights
Quick and easy: A complete meal ready in less than 5 minutes!
Simple to meal prep: You can pre-blend your shake the night before and store it in a mason jar in the fridge. Just give it a shake before you're ready to drink it.
High in protein: This shake has 36 grams of protein to keep you full and satisfied
Rich in micronutrients: Whole food ingredients like greek yogurt, brazil nuts and chia seeds help to round out the nutrition of this meal.
Key Ingredients
Chia Seeds
This is one the easiest ways to add a lot of fiber to your meal. Chia seeds have also been found to help reduce waist circumference and blood pressure.
Autumn's Vanilla Protein Powder
To optimize for both gut health and body recomposition, we only use 100% whey protein isolate in our protein powder. Whey protein is one of the most studied supplements in the world and has a wide range of known benefits, including aiding in improved body composition.
We only use a type of whey protein called whey protein isolate because it's the lowest lactose form of whey, making it the best whey for gut health, especially if lactose intolerant.
I personally created our protein powder in my kitchen to taste amazing in meals without having any added sugar. It mixes well into recipes and provides a tasty vanilla flavor with a light sweetness.
You can try our delicious, community loved Vanilla Protein Powder HERE.
Brazil Nuts
These little superstars are absurdly high in selenium, the nutrient needed to support phase 2 liver detoxification. But you don't need very many to see the benefits! Just 1-3 brazil nuts can give you all of your daily selenium needs.
Whole Milk Greek Yogurt
Greek yogurt is high in protein, but when you choose the whole milk (full-fat) variety, you also get vitamin K2. Vitamin K2 is mostly found in the fat of fermented dairy products and is used by the body to help get calcium out of the arteries and into the bones. This is crucial for bone, dental and heart health.
Coconut Butter
My secret ingredient! If you have a hard time getting satisfied from protein shakes or smoothies, then you need to try adding in coconut butter. This is different from coconut oil, so don't mix the two up. Coconut butter is rich in medium chain triglycerides that help you feel very satisfied from your meal. Unlike coconut oil, it also contains a small amount of protein and fiber.
Equipment Needed
Blender: If possible, use a high speed blender like a Vitamix (this is the one I use). This helps to break up the chia seeds. If you don't have a high speed blender, then you'll want to pre-grind your chia seeds in a coffee grinder before adding it into the blender.
How To Make
Easy! Just throw everything in the blender and blitz it until smooth.
Ingredient Swaps
Greek yogurt: If plant-based, you can use a plant-based greek style yogurt instead. A good brand is Kite Hill. Just keep in mind, you won't have the benefits of calcium or vitamin K2 with this swap.
Chia seeds: For a lower lectin swap, you can use edible basil seeds. These are great if you're sensitive to lectins or if you're trying to add in even more fiber, as they have about double the fiber of chia seeds.
Coconut butter: You can swap in an equivalent amount of any nut or seed butter. Tasty options would be almond butter, peanut butter or tahini.
Storing and Meal Prep
There are two ways to meal prep and store this smoothies:
Blend it the day before and store in the fridge: I like to store it in a glass mason jar. If you choose this option, just be mindful that the shake will likely separate. Just give it a quick shake before drinking it.
Add all the ingredients to a mason jar and store in the fridge: Then blend it when you're ready to drink it.
FAQ's
Can I use other milks instead of almond milk?
Absolutely! Any unsweetened nut or seed milk will work. Some great options include hemp, cashew and coconut milk. I do not recommend oat milk. You could also use whole milk if you aren't lactose intolerant which will add extra protein.
Are blueberries good for protein shakes?
Yes! They add a subtle sweet flavor while keeping the sugar content low.
How many blueberries should you put in a protein shake?
This depends on your personal preference. I like to keep the blueberry flavor lighter by adding in 1/4 cup, however you can use as much as 1 cup of frozen blueberries in this shake.
Other Recipes You May Love
Love this recipe? Let me know in the comments below!
Blueberry Protein Shake
Serves 1
Ingredients:
10 ounces unsweetened almond milk
1/2 cup whole milk greek yogurt
2 scoops Autumn's Vanilla Protein Powder
1/4 cup frozen blueberries
1/2 frozen banana
1 tablespoon chia seeds
1 tablespoon coconut butter
1 brazil nut
Instructions:
Add all ingredients to a blender and blend until smooth.
Notes:
If you don't have a high powered blender, you may want to throw your chia seeds in a coffee or herb grinder first. This helps to break them up into a powder before adding it into your blender.
Nutrition Information:
36 grams protein | 35 grams carbs | 8 grams fiber | 24 grams fat | 492 calories
Studies Mentioned:
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