10 High-Protein Smoothie Recipes for GLP-1 Users

Smoothies have become a lifeline for many GLP-1 medication users, and for good reason. When appetite suppression makes solid food feel like a chore, a well-made smoothie can deliver 25-35 grams of protein, essential vitamins, and hundreds of calories in a format that goes down easily and is gentle on a slow-moving stomach. For people on Ozempic, Wegovy, or Mounjaro, a daily protein smoothie can be the difference between hitting your nutritional targets and falling dangerously short.

But not all smoothies are created equal — especially for GLP-1 users. A typical smoothie shop creation loaded with fruit juice, banana, and granola might taste great but delivers too much sugar, too little protein, and too many calories in a form that can spike blood sugar and worsen nausea. The recipes below are specifically engineered for the GLP-1 context: high protein (20-35g), moderate calories (200-400), low sugar, and easy to digest.

Each recipe includes exact measurements, complete nutritional information, and notes on which side effects it is best suited for. All recipes can be prepared in under 5 minutes with a standard blender.

Before You Blend: Tips for GLP-1 Smoothie Success

• Sip slowly. Even though a smoothie is liquid, your stomach still processes it slowly on GLP-1 medication. Drink it over 15-20 minutes rather than chugging it. Consider using a straw for slower, more controlled sips.
• Choose your protein powder wisely. Whey isolate is generally the best tolerated and most easily absorbed. If dairy is an issue, pea protein or a plant-based blend works well. Avoid protein powders with sugar alcohols (erythritol, sorbitol) as these can worsen GI symptoms.
• Keep it cold. Cold beverages tend to cause less nausea than warm ones for most GLP-1 users. Use frozen fruit and plenty of ice.
• Start with smaller portions. If a full smoothie feels like too much, make the recipe and drink half now, half later. Most smoothies keep well in the refrigerator for up to 24 hours (stir or re-blend before drinking).
• Add fiber strategically. If constipation is an issue, the fiber-enhanced recipes below can help. If you are already getting enough fiber, skip the add-ins to avoid bloating.

The Recipes

1. Classic Vanilla Protein Shake

The everyday foundation — simple, reliable, and easy to customize.

• 1 scoop vanilla whey protein isolate
• 1 cup unsweetened almond milk
• 1/2 frozen banana
• 1 tablespoon almond butter
• 4-5 ice cubes

Nutrition: 310 calories | 30g protein | 14g carbs | 12g fat | 3g fiber

Best for: Daily use, general nutrition. This is the smoothie to default to when nothing else sounds appealing.

Variation: Swap almond butter for peanut butter for a slightly different flavor. Add a handful of spinach for extra micronutrients without changing the taste.

2. Nausea-Soothing Ginger Peach

Designed for the first few days after a dose increase when nausea peaks.

• 1 scoop vanilla protein powder
• 1 cup unsweetened coconut water
• 1/2 cup frozen peach slices
• 1/2 inch fresh ginger root, peeled (or 1/4 teaspoon ground ginger)
• 1 tablespoon honey
• 4-5 ice cubes

Nutrition: 265 calories | 25g protein | 30g carbs | 2g fat | 2g fiber

Best for: Nausea relief. Ginger is one of the most well-studied natural anti-nausea remedies, with clinical evidence supporting its effectiveness for chemotherapy-induced nausea — a similar mechanism to GLP-1 nausea. The coconut water provides electrolytes often depleted when appetite is very low.

Variation: Replace peach with mango for a tropical twist. Both are mild fruits that tend to be well-tolerated.

3. Chocolate Peanut Butter Power

Tastes like dessert, performs like a meal replacement.

• 1 scoop chocolate whey protein isolate
• 1 cup unsweetened almond milk
• 2 tablespoons powdered peanut butter (PB2 or similar)
• 1/2 frozen banana
• 1 tablespoon cocoa powder
• 4-5 ice cubes

Nutrition: 295 calories | 35g protein | 24g carbs | 7g fat | 4g fiber

Best for: Higher protein needs, satisfying chocolate cravings without processed sugar. The powdered peanut butter provides flavor and protein with less fat than regular peanut butter, making it easier on a slow stomach.

Variation: Add 1 tablespoon chia seeds for an extra 5g fiber (see Constipation Buster below for more fiber-focused recipes).

4. Constipation Buster Berry Blend

Loaded with both soluble and insoluble fiber to support digestive regularity.

• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1/2 cup frozen mixed berries (blueberries, raspberries, strawberries)
• 2 tablespoons ground flaxseed
• 1 tablespoon chia seeds
• 1/4 cup baby spinach
• 4-5 ice cubes

Nutrition: 310 calories | 28g protein | 22g carbs | 12g fat | 12g fiber

Best for: Constipation relief. This smoothie delivers 12 grams of fiber — nearly half the daily target — from a combination of berries, flax, and chia. The soluble fiber from chia and flax forms a gel that softens stool, while insoluble fiber from berries and spinach adds bulk. Drink an extra 8 oz of water alongside this smoothie to maximize the fiber's effectiveness.

Variation: Add 1/4 cup prune juice in place of some almond milk for additional natural laxative benefits.

5. Tropical Green Protein

A nutrient-dense option that packs in greens without tasting like salad.

• 1 scoop vanilla or unflavored protein powder
• 1 cup unsweetened coconut milk (from carton, not can)
• 1/2 cup frozen mango chunks
• 1/2 cup frozen pineapple chunks
• 1 large handful baby spinach (about 1 cup, packed)
• 1/2 inch fresh ginger root
• 4-5 ice cubes

Nutrition: 280 calories | 26g protein | 32g carbs | 4g fat | 4g fiber

Best for: Micronutrient boost and nausea support. Spinach is virtually undetectable in terms of taste when blended with mango and pineapple, but it adds iron, folate, vitamin K, and vitamin C. The ginger helps with nausea, making this a good choice during titration phases.

Variation: Add 1/2 avocado for extra healthy fats and creaminess (adds approximately 115 calories and 5g fiber).

6. Mocha Protein Energizer

For mornings when you need protein and a caffeine boost in one glass.

• 1 scoop chocolate protein powder
• 1/2 cup cold brew coffee (or 1 shot espresso, cooled)
• 1/2 cup unsweetened almond milk
• 1/2 frozen banana
• 1 tablespoon almond butter
• 4-5 ice cubes

Nutrition: 305 calories | 30g protein | 20g carbs | 11g fat | 3g fiber

Best for: Morning energy and protein. The coffee provides a modest caffeine boost while the banana and almond butter prevent blood sugar dips. Note: if caffeine worsens your nausea (it does for some GLP-1 users), swap the coffee for additional almond milk.

Variation: Use decaf cold brew for the flavor without the caffeine.

7. Strawberry Cheesecake

Creamy, indulgent-tasting, and deceptively high in protein.

• 1 scoop vanilla protein powder
• 1/4 cup low-fat cottage cheese
• 3/4 cup unsweetened almond milk
• 1/2 cup frozen strawberries
• 1 tablespoon cream cheese (light)
• 1/2 teaspoon vanilla extract
• 4-5 ice cubes

Nutrition: 285 calories | 33g protein | 16g carbs | 9g fat | 2g fiber

Best for: Maximum protein per calorie. The cottage cheese adds a protein boost without changing the flavor profile — it blends completely smooth and creates a thick, creamy texture reminiscent of actual cheesecake. At 33g of protein for only 285 calories, this is one of the most protein-efficient smoothies on the list.

Variation: Use graham cracker crumbs (1 tablespoon) as a topping for the cheesecake effect, adding approximately 30 calories.

8. Pumpkin Spice Protein

A seasonal favorite that works year-round — warm spices can soothe the stomach.

• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1/3 cup canned pumpkin puree (not pie filling)
• 1/2 frozen banana
• 1/2 teaspoon pumpkin pie spice (cinnamon, nutmeg, ginger, allspice)
• 1 tablespoon maple syrup
• 4-5 ice cubes

Nutrition: 280 calories | 27g protein | 32g carbs | 4g fat | 5g fiber

Best for: Fiber and flavor. Pumpkin puree is an underappreciated superfood — it is low in calories but high in fiber, vitamin A, and potassium. The warm spices (especially cinnamon and ginger) support digestion and can help settle a queasy stomach.

Variation: Add 1 tablespoon of chia seeds for extra fiber and omega-3s.

9. Blueberry Oat Recovery

Thicker and more filling — ideal for replacing a full breakfast.

• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1/2 cup frozen blueberries
• 1/4 cup rolled oats
• 1 tablespoon almond butter
• 1 tablespoon ground flaxseed
• 4-5 ice cubes

Nutrition: 380 calories | 32g protein | 34g carbs | 14g fat | 8g fiber

Best for: Meal replacement. The oats create a thicker, more substantial smoothie that functions as a complete breakfast. The blended oats are easier to digest than a bowl of oatmeal for some GLP-1 users, while the flaxseed adds soluble fiber for digestive health. This is the highest-calorie option on the list, designed for people who struggle to eat enough throughout the day.

Variation: Replace blueberries with mixed berries or banana for different flavor profiles.

10. Mint Chocolate Chip

Refreshing, light, and protein-packed — perfect for afternoon energy.

• 1 scoop chocolate protein powder
• 1 cup unsweetened almond milk
• 1 large handful fresh spinach (about 1 cup)
• 1/4 teaspoon peppermint extract
• 1 tablespoon dark chocolate chips (mini)
• 1/2 frozen banana
• 4-5 ice cubes

Nutrition: 290 calories | 28g protein | 26g carbs | 8g fat | 4g fiber

Best for: Afternoon pick-me-up and nausea management. Peppermint has well-documented digestive benefits — it relaxes smooth muscle in the GI tract, which can help with bloating and discomfort. The spinach adds nutrients without any minty-flavor interference, and the dark chocolate chips provide a satisfying texture contrast.

Variation: Skip the chocolate chips and add 1 tablespoon of cacao nibs for a sugar-free crunch with antioxidants.

Smoothie Nutrition Comparison Chart

Here is a quick-reference comparison to help you choose the right smoothie for your needs on any given day:

Recipe	Calories	Protein	Fiber	Best For
Classic Vanilla	310	30g	3g	Daily staple
Ginger Peach	265	25g	2g	Nausea
Chocolate PB Power	295	35g	4g	High protein
Berry Constipation Buster	310	28g	12g	Constipation
Tropical Green	280	26g	4g	Micronutrients
Mocha Energizer	305	30g	3g	Morning energy
Strawberry Cheesecake	285	33g	2g	Max protein
Pumpkin Spice	280	27g	5g	Fiber + flavor
Blueberry Oat	380	32g	8g	Meal replacement
Mint Chocolate Chip	290	28g	4g	Afternoon refresh

Building Smoothies Into Your GLP-1 Meal Plan

A common and effective pattern for GLP-1 users is to replace one solid meal per day with a protein smoothie — typically breakfast or lunch, whichever meal feels most difficult. This approach works because:

• Liquids bypass some of the discomfort of eating solid food when your stomach is still full from delayed gastric emptying.
• Smoothies are easier to consume slowly over 15-20 minutes compared to solid meals where you might feel pressure to eat faster.
• You can control nutrition precisely — every ingredient is measured, so you know exactly what you are getting.
• Prep is minimal — 5 minutes in a blender versus 20-30 minutes of cooking.

However, do not replace more than one meal per day with a smoothie long-term. Solid food provides important benefits: chewing stimulates saliva and digestive enzymes, and the mechanical bulk of solid food supports healthy GI motility. Think of smoothies as a complement to your solid meals, not a complete replacement.

Nourie can incorporate smoothies into your daily meal plan, automatically selecting the right recipe based on your remaining protein and fiber targets for the day. If you had a high-protein lunch, the app might suggest the Constipation Buster for its fiber content. If you are in the first week of a dose increase, it might recommend the Nausea-Soothing Ginger Peach. This kind of adaptive planning takes the mental load off you during a time when decision fatigue around food is already high.

Smoothie Prep and Storage Tips

• Batch prep smoothie packs: Measure dry and frozen ingredients into individual freezer bags. When ready to blend, dump the bag into the blender and add your liquid. This reduces morning prep to under 2 minutes.
• Store in the fridge up to 24 hours: Made too much? Pour the extra into a sealed container and refrigerate. Shake or stir before drinking. Texture may change slightly but nutrition stays the same.
• Invest in a good blender: A blender that can handle frozen fruit and ice without leaving chunks makes a smoother, more palatable result. Smooth texture is important for GLP-1 users, as chunks can trigger the gag reflex when appetite is low.
• Add liquid first, then soft ingredients, then frozen: This blending order prevents air pockets and ensures everything blends evenly.
• Adjust thickness to preference: If a smoothie feels too thick and heavy, add more liquid. If it feels too thin and unsatisfying, add more ice or frozen banana. Your ideal consistency may change day to day depending on how your stomach feels.