Greek yogurt berry smoothie
Greek yogurt, milk and frozen berries blended into a thick, high-protein smoothie.
- Hands-on
- 4 min
- Total time
5 min, show breakdown
- Prep 3 min
- Cook 0 min
- Clean up 2 min
- Pans
- 0
- Ingredients
- 5
- Cost/serving
- $3.17
Per serving
- Calories
- 317
- Protein
- 27 g
- Fiber
- 3.7 g
- Net carbs
- 27 g
- Fat
- 11 g
High in (% Daily Value per serving): Vitamin B12 84%, Riboflavin (B2) 62%, Vitamin C 58%, Selenium 39%, Calcium 29%, Magnesium 28%, Zinc 25%, Thiamin (B1) 22%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 1
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
¾ cup plain Greek yogurt, 2% (184 g)
Same amount as: 180 mL.
½ cup milk, 2% (122 g)
Same amount as: 120 mL.
½ cup strawberries (76 g), frozen
Same amount as: 120 mL.
½ cup blueberries, fresh or frozen (74 g), frozen
Same amount as: 120 mL.
1 tbsp hemp hearts (hulled hemp seeds) (10 g)
Same amount as: 15 mL.
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
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Adds about 0 kcal per serving.
Quantities are for 1 serving.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (466 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 317 | ||
| Total fat | 11 g | 14% | |
| Saturated fat | 4.3 g | 21% | |
| Cholesterol | 24 mg | 8% | |
| Sodium | 122 mg | 5% | |
| Total carbohydrate | 30 g | 11% | |
| Dietary fiber | 3.7 g | 13% | |
| Total sugars | 24 g | ||
| Net carbs† | 27 g | ||
| Protein | 27 g | 53% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 381 mg | 29% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 723 mg | 15% | |
| Vitamin A | 90 mcg | 10% | |
| Vitamin C | 52 mg | 58% | |
| Vitamin E | 0.8 mg | 5% | |
| Vitamin K | 17 mcg | 14% | |
| Thiamin (B1) | 0.26 mg | 22% | |
| Riboflavin (B2) | 0.81 mg | 62% | |
| Niacin (B3) | 2 mg | 13% | |
| Vitamin B6 | 0.3 mg | 17% | |
| Folate | 53 mcg | 13% | |
| Vitamin B12 | 2 mcg | 84% | |
| Magnesium | 118 mg | 28% | |
| Zinc | 2.8 mg | 25% | |
| Selenium | 21 mcg | 39% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Pour the milk into the blender first. Add the yogurt and hemp seeds.
Add the frozen berries on top.
Blend on low for 10 seconds, then on high for 45–60 seconds.
Done looks like: Smooth and thick, with no berry chunks. Pours slowly.
Equipment
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Blender stalls, berries stuck at the bottom | Too little liquid, or berries went in first. | Liquid first. Add 2 tablespoons more milk and stir with a spoon, then blend again. |
| Too thin | Fresh berries instead of frozen. | Use frozen berries, or add 3–4 ice cubes. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 4 min, total 5 min. | 317 kcal 27 g protein 3.7 g fiber 27 g net carbs 11 g fat |
| Dairy-free | Firm tofu instead of yogurt, soy milk instead of milk. Also vegan. Hands-on 4 min, total 5 min. | 306 kcal 25 g protein 6.5 g fiber 16 g net carbs 16 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.