Protein Shake
Updated April 28, 2026
Christopher Simpson for The New York Times. Food Stylist: Simon Andrews.
- Ready In
- 10 min
- Rating
- Comments
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Ingredients
¼ cup dairy or nondairy milk, plus more as needed
1 cup frozen fruit, such as berries, banana, mango or peach
1 cup dairy or soy yogurt, skyr or cottage cheese
2 tablespoons hemp seeds, chia seeds, or nut or seed butter
¼ teaspoon ground cinnamon
Nutritional analysis per serving (1 servings)
56 grams carbs; 443 calories; 2 grams monounsaturated fat; 11 grams polyunsaturated fat; 3 grams saturated fat; 17 grams fat; 13 grams fiber; 82 milligrams sodium; 16 grams protein; 27 grams sugar
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Pour milk into a blender. Add fruit, yogurt, seeds and cinnamon. Blend on high until smooth. Add ¼ cup more milk if mixture is thick and blend again.
Private Notes
Comments
@Meladee. Low fat versions of dairy are carb bombs and bad for diabetics and those with insulin resistance. Fat slows down the absorption of the carbs, and removing the fat leads to insulin and glucose spikes from the now “naked” carbs. Fat is also a macro nutrient our bodies need. Fat is not the enemy: sugar and ultra-processed foods are the enemy.
@Sally Yes I wish people would stop thinking of low-fat foods as healthy…
Never hurts to add some oatmeal; 1/8-1/4 cup to keep you satiated!
I like to add a bit of frozen spinach to mine! You don’t really taste it and it’s an easy way to slip in some greens
I’m surprised a bit on how divisive the comments section is with regard to nutrition facts on this recipe—especially since there’s no way to validate it without putting the exact items that you chose to add into a seperate calculator. When the recipe calls for “yogurt or cottage cheese,” there’s a ton of variables there—carb wise and fat wise. Ditto for hemp seeds vs nut butters. So if you have a particular goal, it seems that your best bet is to choose those ingredients that suit you best.
Hey y’all, just letting you know I make this smoothie every morning (with fruit variations!). I just moved in with my gf and we love each other, but she doesn’t like cinnamon. Recently I’ve stopped putting cinnamon in our smoothie, which we share, which is a bummer, but as I mentioned before, I love her, so it’s all goodie. Anyway, my question relates to protein content: if I omit the cinnamon am I missing out on a lot of protein content? Keep in mind, I’m trying to bulk up so I need A LOT of protein. Also putting cinnamon back into the smoothie is a non negotiable because as I mentioned I love my girlfriend. Thanks—
@MD why do you think cinnamon has protein in it or had any effect of the absorption of protein?