Protein Smoothie Without Powder: Key Lime “Cheesecake” (35g+)

Why this protein smoothie without powder works

Some mornings I want something that tastes like dessert but actually keeps me full. This protein smoothie without powder leans on Greek yogurt and cottage cheese for real-food protein (no chalky aftertaste). Pineapple brings gentle sweetness; fresh lime snaps everything into a key-lime-pie vibe. (Both Greek yogurt and cottage cheese are naturally protein-dense—see the nutrition references below.)

• Greek yogurt nutrition — FoodData Central
• Cottage cheese nutrition — EatRight (Academy of Nutrition & Dietetics)

Mini story: last week I zested the lime directly over the sink (great aim), then scooped the zest back with a spoon and called it “garnish.” Note to self: bowl under the zester next time.

Texture trick: blitz the cottage cheese by itself for 10 seconds. It turns silky, and the whole drink sips like a milkshake instead of a “health smoothie.”

Ingredients (1 serving)

• ¾ cup nonfat Greek yogurt (170 g)
• ½ cup low-fat cottage cheese (112 g)
• ¾ cup milk (180 ml) — dairy or lactose-free; ultra-filtered bumps protein
• 1 cup frozen pineapple chunks (140 g)
• 2 Tbsp fresh lime juice + 1 tsp lime zest
• 1 tsp vanilla extract
• 1–2 tsp honey or maple, to taste
• Pinch salt
• 1–1½ cups ice (for thickness)
• Optional: pinch of graham-style crumbs + extra zest on top

I keep a bag of lime halves in the freezer for last-minute zest. Surprisingly handy.

How to make this protein smoothie without powder

1. Pre-blend the cottage cheese 5–10 seconds until totally smooth.
2. Add yogurt, milk, pineapple, lime, vanilla, honey, salt, and ice. Blend on high until thick and creamy.
3. Taste and tweak: more lime for tang, a touch of honey for sweetness, or a splash of milk if it’s too thick.
4. Pour into a chilled glass. Zest on top. If you’re feeling fancy, dust a few crumbs.

My blender is ~900W. If yours is gentler, let the pineapple thaw 2 minutes so it blends fast.

Nutrition (approx.; will vary by brands)

Serving	Calories	Protein	Carbs	Fat
1 smoothie	~380–420 kcal	35–40 g	55–65 g	2–5 g

Using ultra-filtered milk nudges protein toward the top of that range.

Estimated cost: about $3.10 per smoothie (varies by store).

Swaps & tweaks

• Dairy-free / vegan: 200 g silken tofu + ½ cup soy yogurt + soy/almond milk (still ~28–32 g protein).
• Lower sugar: ½ cup pineapple + ½ cup peeled frozen zucchini; sweeten lightly to taste.
• Extra protein (still no powder): choose ultra-filtered milk or bump yogurt to 1 cup total.
• Thicker shake: more ice, or freeze some milk into cubes.

Common mistakes (and fast fixes)

• Grainy texture? You skipped the pre-blend. Give cottage cheese 10 seconds solo.
• Too tart? Add 1–2 tsp honey or half a ripe banana.
• Too thin? Add ice + a few pineapple chunks and re-blend 10–15 seconds.
• “Flat” flavor? A tiny pinch of salt makes the lime pop.

Make-ahead & storage

• Best fresh. If life happens, blend and refrigerate up to 24 hours in a sealed jar. Re-blend 5–10 seconds with 2–3 ice cubes just before drinking.

Variations I actually make

• Mango-cardamom: swap pineapple for mango, add a tiny pinch of cardamom.
• Lemon “cheesecake”: switch lime to lemon; keep the zest heavy.
• DF tropical: tofu + soy yogurt base with pineapple + lime; sweeten to taste.

Notes

• If your blender is <700W, let pineapple thaw 2 minutes.
• Ultra-filtered milk adds a few extra grams of protein without changing flavor.
• Zest directly over the blender—those citrus oils make it smell amazing.

FAQs: protein smoothie without powder

Does this really hit 35g+ protein without powder?

Yes—Greek yogurt + cottage cheese + milk add up quickly; ultra-filtered milk makes it easy. Quick nutrition snapshots for these dairy bases are publicly available (see sources below).

Can I skip cottage cheese?

You can, but you’ll lose creaminess and protein. Use 200–225 g yogurt (expect thinner) or 150–200 g silken tofu.

Will it taste “cheesy”?

Nope. Lime + vanilla drive it straight into “cheesecake shake” territory.

Cost & prep tips (real-world)

One tub of yogurt + one tub of cottage cheese = 3–4 smoothies. I zest the lime directly over the blender so the oils hit the drink (smells amazing). Keep pineapple + limes in the freezer and this becomes a 2-minute breakfast on chaotic mornings.

Internal links

High-Protein Food Guide: The Ultimate No-Cook Meal Builder

5 No-Blender Protein Smoothies for Quick, High-Protein Mornings

7 High-Protein Smoothies Without Protein Powder (Easy & Filling)

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• NutriBullet Pro 1200 — fast single-serve blends for thick smoothies.

• Microplane Zester — fluffy lime zest without bitter pith.

• 16-oz Wide-Mouth Jars — blend, cap, and go.

• If you need a smaller pack of the jars, use this 4-pack instead

By Dhanush — I share fast, high-protein recipes you can make with supermarket staples. Every recipe here is tested in my home kitchen so it’s weeknight-proof.

Published: September 2, 2025 • Updated: September 2, 2025