Eat Well Mar. 1. 2013

Pumped-up Plant Protein Power Smoothie

Mar. 1. 2013
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

Looking for a simple plant-based protein rich in healthy fats, protein, and fiber? Try this one!

This Pumped-up Plant Protein Power Smoothie can be made anytime throughout the day; mid-morning, post-workout, for an afternoon pick-me-up, or even dessert. It can be modified however you choose (using different types of protein powders or berries). Whether you’re vegetarian, vegan, paleo, or have any other dietary restrictions or preferences, experiment with this recipe and make it work for you.


  • Make sure you soak the chia seeds (as discussed in the previous post).
  • To make this smoothie more of a filling meal, you can add in hemp seeds for extra healthy fats (omega-3’s), protein, fiber, and of course many nutrients.
    • Or try adding an avocado for a more filling meal (healthy fat, fiber, nutrients galore!) and a creamy texture.
  • Use proteins that you enjoy (Vega Sport, whey, casein, egg white, hemp, SunWarrior, brown rice, pea, etc.)
  • To give this smoothie a “boost”, add in a little java.
    • TIP: Take left over brewed coffee from your morning and pour into an ice-cube tray. Place the ice-cube tray into the freezer for Java Cubes! You can use these in iced coffees or in smoothies.

I hope you enjoy this as much as I do! Have you tried this recipe? What variations did use? Comment below.

The Recipe

Serves 1



2 tablespoons chia seeds

1/4 cup of filtered water (or coconut water)

1/4- 1/2 cup of unsweetened vanilla almond milk

1-2 scoops of chocolate plant-based protein powder

1/2 cup of frozen organic raspberries

1/2 avocado

1 tablespoon hemp seeds

1/4 teaspoon of Stevia powder or the equivalent using Stevia drops

1 teaspoon of maca powder (optional)

Dash of ground Cinnamon


  1. Soak the chia seeds in the filtered water and almond milk.
  2. Allow the mixture to soak until the chia seeds have created a gel-like consistency and have soaked up the majority of the liquid. I suggest stirring the mixture occasionally.
  3. Using a high speed blender, add all the remaining ingredients in and blend until creamy. I suggest adding in the frozen raspberries very last to make sure the smoothie keeps very cold.
  4. The end result will be very thick, creamy, and slightly chilled (from the frozen berries) smoothie.
  5. Pour into a large glass.
  6. Garnish with more raspberries or shredded coconut (as pictured).
  7. Put a straw in.
  8. Enjoy!

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