Eat Well Feb. 9. 2021

Cinnamon Tahini Smoothie Packed With Protein

Feb. 9. 2021
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

Who says smoothies are only for the summer! This Cinnamon Tahini Smoothie is the perfect flavor to enjoy year-round.

Whether you enjoy your smoothies for breakfast or in the afternoon for an energy boost or as a dessert, this tahini smoothie has everything you need to maintain your energy throughout the day and keep you feeling satiated until your next meal.

Tahini is the star ingredient in this smoothie. If you’re not familiar with tahini, it’s similar in texture to peanut butter, but it’s made from sesame seeds! Not only does its nutty flavor give it a satisfying flavor that pairs so well with cinnamon, but it also contains just 2 tablespoons (28 grams) of mineral-rich tahini contains about 10% DV of iron, 25% DV of magnesium, 22% DV phosphorus, 21% DV copper, 20% DV manganese and zinc, and 30% thiamine, protein, healthy fats, and fiber!

Using the Foundational Five With to Make This Cinnamon Tahini Smoothie

Smoothies are such a great way to get a nutrient-dense meal packed with vitamins, minerals, fiber, and antioxidants, but the key is to make sure they’re well-balanced so you feel full and energized.

A Foundational Five Nourish Meal is any meal that contains all 5 elements within our Foundational Five system:  non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor. By including at least 3 of the 5 elements in any of the smoothies you make, you’ll feel well-digestion, energized, and satiated.

Here are the following Foundational Five Elements in this Cinnamon Tahini Smoothie recipe:

1 • Non-starchy Carbohydrate

  • Optional zucchini

2 • Starchy Carbohydrate

  • Banana

3 • Healthy Fat

  • Tahini
  • Unsweetened Almond Milk
  • Chia seeds

4 • Protein

  • Protein powder
  • Tahini

5 • Flavor Factor

  • Vanilla extract
  • Cinnamon — bonus: cinnamon is a natural blood sugar stabilizer, so it’s great to add to smoothies to help support stable blood sugar

The Recipe

Serves 1



  • 1 cup unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder (I like Amazing Grass — Use code NUTRITIONSTRIPPED for 30% off!)
  • 1/2 to 1 frozen banana (I love 1/2 a banana with 1/2 zucchini for a little sweetness and a little fiber!)
  • 1 heaping tablespoon of tahini
  • 2 tablespoons of chia seeds
  • 1 teaspoon ground cinnamon (or to taste)
  • 1/2 teaspoon vanilla extract
  • 1 cup ice


  1. Simply combine all ingredients in a Vitamix or high-speed blender until smooth. I like to first combine the almond milk with the chia seeds and let blend for about 2 minutes so the chia seeds can start absorbing the almond milk.

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