- 20-30 grams of protein
- Under 300 calories
- Takes only a few minutes to prepare
- Perfect for on the go, the office, or even for relaxed mornings
How Do These Work Without a Blender?
Easy! These smoothies use ingredients that are naturally smooth and mixable:
-
Greek yogurt, silken tofu, or cottage cheese – creamy base
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Mashed banana, nut butters, oat milk – help with texture and taste
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Shake in a jar or stir with a spoon – done in 2–3 minutes!
5 Best no‑blender protein smoothies (Quick + Healthy)
1. Greek Yogurt & Berry Jar
Why it works:
Tangy, creamy, sweet – no blender needed.
Ingredients:
- 3/4 cup plain Greek yogurt
- 1/2 cup berries (fresh or thawed frozen)
- 1 tbsp chia seeds
- 1 tsp honey or maple syrup
How to make: Add all ingredients to a jar. Stir or shake. That’s it.
2. Tofu Chocolate Peanut Mix
Why it works:
Tastewise, chocolate pudding. Great source of protein.
Ingredients:
- 1/2 silken tofu portion
- 1 tbsp of peanut butter
- 1 tbsp cocoa
- 1 tsp honey or maple syrup
- How to make:
Use a fork to mash up the tofu. Blend all the other ingredients in. It can be enjoyed with a spoon or drunk.
3. Cottage Cheese & Pineapple Bowl
Why it’s good: Cool, sweet, and full of protein. Just right for a warm day.
What you need:
- 1 cup cottage cheese
- 1/2 cup pineapple (from a can or fresh)
- 1 tbsp coconut flakes (if you want.)
How to put it together: Mix everything in a bowl or jar. It’s ready to eat.
4. Banana Nut-Butter Protein Cup
Why it’s good: It tastes sweet and nutty, and fills you up.
What you need:
- 1 ripe banana (squashed)
- 2 tbsp almond or peanut butter
- 1/4 tsp cinnamon
- 1 tbsp chia seeds (if you want)
How to put it together: Squash the banana in a jar. Put in everything else. Mix and enjoy.
5. Oat Milk Green Smoothie
Why it works: No dairy, light, and packed with protein.
Ingredients:
- 3/4 cup oat milk high in protein
- 1/4 cup tofu or cottage cheese
- 1/2 cup baby spinach
- 1/2 banana (mashed)
How to make: Put in jar. Shake . Spinach gets soft and mixes in.
Simple Tips to Succeed no‑blender protein smoothies
- Stick with wide-mouth jars since they are simple to stir and eat from
- Prepare everything and leave it in the fridge to chill overnight
- Toss in ice or cool it beforehand to make your smoothie colder
- Need extra protein? Mix in some of your favorite powder or pair it with a boiled egg
Final Thoughts
Making smoothies doesn’t have to be complex. You don’t need fancy equipment, supplements, or pricey components. Just whole foods clever mixtures, and 5 minutes.
FAQ,s
Yes! Store in a sealed container or jar. Just shake before drinking.
Some are. Avoid banana and pineapple if you want fewer carbs.
Use silken tofu, oat milk, or coconut yogurt. You’ll still get 20g+ protein easily. Can I make these the night before?
Are these low-carb or keto?
What if I’m dairy-free?
👉 Want full breakfast ideas with 25 grams of protein? Don’t miss our first blog:
Easy 25g Protein Breakfasts (No Cook, 5-Min Recipes).
Bookmark QuickProteinMeals.com and check back weekly for fresh recipes!