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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.
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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How to Make Low-Calorie Protein Shake
- Start by adding water, banana, Greek yogurt, blueberries, and cauliflower florets into your high-speed blender.
- Blend on high for about 30–60 seconds until everything is completely smooth and creamy.
- Add a scoop of protein powder and blend on low just to combine.
- Pour into a glass and enjoy it fresh for the best flavor and texture.
Low-Calorie Protein Shake
Ingredients
- 1 cup water
- ½ banana
- ½ cup plain Greek yogurt
- 1 cup blueberries frozen
- ¼ cup cauliflower florets frozen
- 1 serving protein powder
Instructions
- Add water, banana, Greek yogurt, blueberries and cauliflower to blender.
- Blend on high speed until smooth.
- Stop and add in protein powder and blend on low to gently mix in.
- Pour into a glass and enjoy.
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Notes
- Swap the berries: Try strawberries, raspberries, or mixed berries for a slightly different flavor while still keeping it fresh and fruity.
- Change up the yogurt: Greek yogurt works great, but you can also use regular yogurt or a dairy-free coconut or almond yogurt.
- Boost it with healthy fats: Add a spoonful of any nut butter or chia seeds if you want it a bit more filling and satisfying.
- Sneak in greens: A handful of leafy green vegetables blends in just like the cauliflower and gives you an extra nutrient boost without changing the taste much at all.
- Make ahead: You can make frozen meal prep smoothie packs ahead of time with banana, blueberries, and cauliflower so all you have to do is dump and blend.
- Storage: This shake is best fresh, but it can be stored in the fridge for up to 24 hours in a sealed jar or bottle. Just shake well before drinking as it may separate.
Nutrition
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Common Questions
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.
It can support weight goals when used as part of a balanced diet, especially because it helps control hunger while keeping calories in check.
Start with liquid first, then Greek yogurt, banana, blueberries, and cauliflower. Blend until smooth, then add protein powder last and blend on low.
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.
