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This low-calorie protein shake blends banana, blueberries, and Greek yogurt into a creamy base, with frozen cauliflower for extra thickness and protein powder for staying power. It’s light, naturally sweet, and satisfying—perfect as a quick breakfast or a filling shake that won’t weigh you down.

Low-calorie protein shakes on a serving tray

What's in this post

Homemade Low-Calorie Protein Shake with Berries

I truly cannot contain my excitement about this low-calorie protein shake—it’s one of those recipes that proves healthy can actually taste amazing. After tweaking it more times than I can count, I finally landed on a version that’s creamy, naturally sweet, and keeps you full without feeling heavy or “diet-y.”

The magic is in using real ingredients like banana, blueberries, and even cauliflower to boost fiber in a way your body actually recognizes. With 37 grams of protein and just over 350 calories, it’s balanced, satisfying, and truly delicious. Whether you need a quick breakfast or a shake that holds you over for hours, this is one you’ll come back to again and again.

→ Try all of my protein shake recipes, like my peanut butter protein shake, chocolate weight loss shake or a vanilla protein shake!

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November 9-13, 2026

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I’d love for you to soup it up with me! For 5 days, I’ll send you a daily veggie-packed soup that’s easy enough for a busy weeknight and makes enough to freeze and pull out all winter.

How to Make Low-Calorie Protein Shake

Adding blueberries to a blender
  1. Start by adding water, banana, Greek yogurt, blueberries, and cauliflower florets into your high-speed blender.
Fresh ingredients ready to blend
  1. Blend on high for about 30–60 seconds until everything is completely smooth and creamy.
Low-calorie protein shake blending in a blender on low
  1. Add a scoop of protein powder and blend on low just to combine.
Pouring low-calorie protein shake in a glass
  1. Pour into a glass and enjoy it fresh for the best flavor and texture.

Common Questions

What makes a protein shake low in calories?

A low-calorie protein shake is made with light, nutrient-dense ingredients like fruit, yogurt, and protein powder without added sugars or extra fat, keeping the calorie count balanced while still being filling.

Will a low-calorie protein shake help with weight loss?

It can support weight goals when used as part of a balanced diet, especially because it helps control hunger while keeping calories in check.

What is the best order to add ingredients when making this shake?

Start with liquid first, then Greek yogurt, banana, blueberries, and cauliflower. Blend until smooth, then add protein powder last and blend on low.

Can I make this protein shake ahead of time?

Yes, you can make this protein shake ahead of time, but it’s definitely best enjoyed fresh for the creamiest texture and brightest flavor. If you do need to prep it in advance, store it in a sealed mason jar or bottle and keep it refrigerated. Try to drink it within 24 hours, as it may naturally separate or thicken as it sits.

Recipe Card

Low-Calorie Protein Shake

Jen Hansard
4.8 (4)
This low-calorie protein shake has 37 grams of protein and blends frozen blueberries, banana, plain Greek yogurt and whey isolate into something that tastes like a berry milkshake. A little frozen cauliflower makes it thick and creamy without adding sweetness.
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A glass filled with low-calorie protein shake, garnished with fresh blueberries.
Serves1 (16 oz)
Prep3 minutes
Blend2 minutes
Total time5 minutes

Recipe Video

Ingredients 

  • 1 cup water
  • ½ banana
  • ½ cup plain Greek yogurt
  • 1 cup blueberries frozen
  • ¼ cup cauliflower florets frozen
  • 1 serving whey protein isolate

Instructions 

  • Pour the water into a blender. Add the banana, Greek yogurt, blueberries and cauliflower and blend on high until smooth.
  • Add the protein powder and blend on low just to combine. Pour into a glass and serve immediately.

Equipment

Vitamix blender blending green smoothie with fresh ingredients on white counter.
Vitamix blender
Set of gold measuring cups with white powder on marble surface.
Le Creuset measuring cups

Recipe Notes

  • Berry Swaps: Strawberries, raspberries or mixed berries work in place of the blueberries.
  • Vegan Swap: Use a plain coconut or almond yogurt and a plant-based protein powder.
  • Greens Swap: A handful of spinach or other mild leafy greens blends right in alongside the cauliflower.
  • Storing: Best fresh, but it keeps in a sealed jar in the fridge for up to 24 hours. Shake before drinking, since it may separate.

Nutrition

Calories356 kcal
Carbohydrates41 g
Protein37 g
Fat7 g
Fiber6 g

Serving: 16 oz | Saturated Fat: 3 g | Polyunsaturated Fat: 0.3 g | Monounsaturated Fat: 0.1 g | Trans Fat: 0 g | Cholesterol: 23 mg | Sodium: 221 mg | Potassium: 633 mg | Sugar: 26 g | Vitamin A: 118 IU | Vitamin C: 32 mg | Calcium: 217 mg | Iron: 1 mg

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Two glasses of low-calorie protein shake ready to enjoy