High Protein Blended Coffee Smoothie

This creamy blended coffee smoothie recipe is packed full of protein, fiber, and nourishing fats. The riced cauliflower not only adds a creamy texture, it also adds an extra dose of vitamin C and K. Whip it together in 10 minutes for the perfect morning pick-me-up or post-workout energy boost. Plus it tastes exactly like a Frapp. What more would you want?

As an intuitive eating dietitian I am all about what you can ADD to your diet versus what you need to “cut out”. I made this cold and creamy coffee smoothie to taste exactly like my fave frozen coffee shop drink – the Frapp and it has all the additions for a filling and satisfying protein coffee shake!

I love teaching people how to build nourishing, balanced smoothies that are packed full of a variety of nutrients that fuel your body, mind, and soul. And this coffee protein smoothie checks all the boxes! Packed full of fiber, protein, and nourishing fats (and a little fun! Who doesn’t love caramel or whip?), this is perfect for a quick meal or afternoon snack (with a bonus caffeine kick).

What You Need For This Breakfast Coffee Smoothie & Substitutions

Protein powder: Have you ever had a smoothie and felt hungry 30 minutes later? That usually means your smoothie is lacking one or a combo of protein, fiber and nourishing fats. Protein takes more time to break down and digest. By adding a scoop of protein powder to your smoothie, you will feel full and satisfied for longer. 

If you don’t have protein powder, you can substitute with Greek yogurt, silken tofu, nut butter, or hemp seeds. 

Milk: I usually use 2% milk when making smoothies but you can use whatever % you want. If you don’t like milk, I’ve also made this with oat milk, almond milk, or soy milk and it’s delicious. 

Cauliflower rice: I will either use homemade riced cauliflower that I’ve meal prepped or you can buy it from the grocery store. Cauliflower is full of fiber, Vitamin C, K, and antioxidants and also adds a creaminess to the smoothie. It’s delicious in this Strawberry and Cream Smoothie and this Spicy Mango and Pineapple Smoothie.

You can substitute for frozen cauliflower florets, zucchini, avocado, or banana and get that creamy texture (although the color may change). You can also add in some leafy greens like kale or spinach for an extra boost of nutrition. 

Espresso: This is the star of the smoothie, giving it that rich coffee flavor and making it taste like a Frapp. If you don’t have an espresso machine or want something with a little less caffeine, you can substitute for leftover brewed coffee or cold brewed coffee, instant coffee, or some matcha. All will give you that caffeine kick. If you don’t want any caffeine, you can make this with your fave decaf coffee.   

How to Make this Smoothie

Mistakes and Fixes

Smoothies are usually pretty straightforward to make but there are a few common mistakes that can happen.

Too thick: I won’t lie, when I make smoothies on the fly, I tend to eyeball the ingredients instead of measure. Sometimes they come out a little thicker than I intended. If that happens, add a little more liquid (either milk or water) and give it a blend and enjoy!

Too much protein powder: If you get a little heavy handed with the protein powder, the flavor can be overpowering. Add some more of the other ingredients or even double the recipe and keep it in the freezer for future meals. 

Nutritional Benefits

Protein powder: A scoop of protein powder is an easy way to add more protein to your smoothie. Protein powders tend to contain some or all of the essential amino acids your body needs for various functions, including muscle repair and growth, immune support, and enzyme production. 

While I have a food-first approach, it is a convenient way to make sure that you’re building a balanced smoothie that will keep your blood sugars balanced and keep you feeling full and satisfied for longer. 

Cauliflower: I’ve said it once and I’ll say it again, cauliflower is a nutrition powerhouse. It’s so versatile – you can bake it up and add it to bowls or salad, rice it and add it to a fried rice recipe (like this one) to add some more nutrition onto your plate, or throw it in smoothies for some extra fiber and creaminess.  

When you add a serving of cauliflower into your day, you’re not only adding some fiber (which helps us balance blood sugar levels and prevent energy crashes), you’re also getting almost 60% of your daily requirement of vitamin C, 15% of your daily requirement of vitamin K, and 15% of your daily requirement of folate.  

How to Meal Prep this Coffee Smoothie Recipe

I am a huge fan of meal prepping smoothies. Before you begin, remember to scale up your smoothie recipe based on the number of servings you want. I usually prep enough for 5-10 servings. While it might add a bit extra to your prep time, it will significantly reduce the time you’d otherwise spend starting from square one each time!

There are multiple ways to batch prep and store smoothies. Blend together the portion of smoothies you want to prep and place in:

1. Mason jars with lids: Ideal if you’re storing your smoothie in the fridge or in the freezer. 
2. Ice cube trays & Muffin tins: Ideal if you’re freezing your prepped smoothies. Once frozen, place in a sealable storage bag and store in the freezer for up to 3 months

Storage

Fridge: Blended smoothies will keep in the fridge for up to 5 to 7 days. When ready to eat, give them a good shake to make sure any separated ingredients are all mixed up. 

Freezer: Blended smoothies will keep in the freezer for up to 3 months. When ready to use remove the mason jar or number of smoothie pucks from the freezer and allow to defrost overnight. Give it a good shake to mix any separated ingredients and enjoy!

Read more meal prep smoothie recipes and tips here.

How to Supercharge Your Smoothie

There are so many ways you can add even more nutritional goodness and fun into your breakfast coffee smoothie.

This recipe would be delicious with these ingredients added into it:

Nut butters: Add a tablespoon of your favorite nut butter (I love peanut butter and almond butter) for some more protein and nourishing fats. If using whipped coconut, a drizzle of nut butter on top would also be delish!

Chia seeds: Add a sprinkle of chia seeds to the top of your smoothie for some extra fiber, magnesium, and iron. 

Leafy greens: Greens like kale add some fiber into your diet, it also adds lots of vitamins and minerals like vitamin C, K, and magnesium. Spinach is another nutrition powerhouse. Rich in vitamin C, K, iron and calcium. Adding a handful of either (or both if you have a mixed bin) is an excellent way to add more nutrients to your day. 

Fun toppings: Food is so much more than just nutrition. It’s supposed to feel good in mind, body, and soul. I made this to mimic my favorite Frapp. And what’s a Frapp without some whipped cream (I love coconut whip on this) and caramel or chocolate drizzle. You can also up the fun factor by topping with some chopped nuts, cacao nibs or shaved chocolate.

If you make this Protein-packed Blended Coffee Smoothie, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo

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