Some days, a full meal feels like too much. This high-protein smoothie helps on those days. It is cold, smooth, and easy to sip slowly. One glass gives you 28 g of protein for about 266 calories. It takes 5 minutes and one blender.
Serving size: 1 glass, about 1 3/4 cups (415 ml). Makes: 1 serving. You can split it into 2 small glasses and drink the second one later.
Why This Works on GLP-1
- Protein you can drink. Greek yogurt, cottage cheese, and milk give 28 g of protein in one glass.
- Low in fat. Each serving has 3 g of fat. All the dairy is nonfat or low-fat.
- Easy to take in small sips. You can drink it over 20 to 30 minutes, or keep half for later.
- Mild and cool. Banana and strawberries add gentle sweetness. No added sugar, no strong spices.
Ingredients
For 1 smoothie:
- 2/3 cup plain nonfat Greek yogurt (150 g)
- 1/4 cup low-fat (1%) cottage cheese (57 g)
- 1/2 cup skim milk (122 g)
- 1/2 small banana, frozen in slices (50 g)
- 1/2 cup frozen unsweetened strawberries (75 g)
- 1 tsp chia seeds (5 g)
- A few ice cubes, optional
Tip: blend the cottage cheese with the milk first. This makes it completely smooth, with no curds.
Instructions
- Add the milk and cottage cheese to the blender. Blend for 20 seconds until smooth.
- Add the Greek yogurt, frozen banana, strawberries, and chia seeds.
- Blend for 45 to 60 seconds, until thick and creamy. Stop once to scrape the sides if needed.
- Taste. If it is too thick, add 1 to 2 tbsp more milk (15 to 30 ml) and blend again.
- Pour into a glass. Sip slowly, or pour half into a covered jar for later.
Frozen fruit makes the smoothie cold and thick without much ice. Less ice means less volume, so it feels smaller.
How to Drink It on Low-Appetite Days
- Sip slowly over 20 to 30 minutes instead of drinking it fast.
- Split it into 2 small glasses, a few hours apart.
- Use a small glass. A full small glass feels easier than a big half-empty one.
- Keep it in the fridge and take a few sips between other small meals.
Stop when you feel full. You can finish the rest later.
Why Greek Yogurt and Cottage Cheese?
Based on USDA data, plain nonfat Greek yogurt has about 10 g of protein per 100 g. Low-fat cottage cheese has about 12 g. Together, they give most of the protein in this smoothie. They are also mild and blend into a thick, creamy texture. That means you don’t need protein powder.
Nutrition Per Serving (1 Smoothie)
| Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|
| 266 | 28.2 g | 33.4 g | 3.0 g | 4.6 g |
Values are calculated from USDA FoodData Central (SR Legacy) for the ingredients above. Ice is not included. Dairy brands vary, so check your labels.
Tips
Storage
Keep leftover smoothie in a covered jar in the fridge for up to 24 hours. It will thicken as the chia seeds soak. Shake or stir before drinking.
Meal prep
Make freezer packs. Put the banana, strawberries, and chia seeds in small bags and freeze them. In the morning, add one pack to the blender with the dairy and blend.
Variations
- Blueberry: use 1/2 cup (75 g) frozen blueberries instead of strawberries.
- Chocolate: add 1 tsp unsweetened cocoa powder.
- Vanilla: add a few drops of vanilla extract and a pinch of cinnamon.
- Dairy-light: use unsweetened soy milk instead of skim milk.
Want something to eat, not drink? Try our GLP-1 Friendly High-Protein Breakfast Egg Bites. For more ideas and a simple plate guide, see our GLP-1 friendly recipes guide.
FAQ
Is a protein smoothie a good idea on GLP-1 medication?
A protein smoothie can be helpful on days when solid food feels hard to eat. It is easy to sip slowly and split into smaller amounts. Ask your doctor or a registered dietitian what fits your needs.
How much protein is in this smoothie?
One smoothie has 28.2 g of protein and about 266 calories, based on USDA data for nonfat Greek yogurt, low-fat cottage cheese, and skim milk.
Can I make this smoothie ahead?
Yes. Keep it covered in the fridge for up to 24 hours and stir before drinking. You can also freeze the fruit in ready-to-blend packs.
This content is for informational purposes only and is not medical advice. Talk to your doctor or a registered dietitian about your nutrition while on GLP-1 medication.
