Savory Smoothie (High Protein)

Not everyone has a sweet tooth or likes a sweet smoothie, that is why I have developed a savory smoothie!

This savory smoothie honestly tastes incredible. You really don’t have to have a sweet smoothie in order to gain nutrients from your smoothies.

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Savory Smoothie

Savory Smoothie (High Protein)

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Indulge in a high protein savory smoothie, crafted with leafy greens, herbs, and plant-based protein, perfect for a nutritious, meal-replacement drink.

  • Total Time: 5 minutes
  • Yield: 1 1x

Ingredients

Units Scale
  • 1/2 cup white beans from a can (drained and rinsed)
  • 3 tbsp of tomato sauce (or 1 medium-sized tomato)
  • 1 handful of spinach (washed)
  • 1 tbsp chopped parsley (washed)
  • 1 tsp of olive oil
  • 1 cup ice cubes
  • 1 pinch of chili flakes
  • 1/4 tsp of salt
  • 34 tbsp of water for blending if needed

Instructions

  1. Prepare the ingredients as described.
  2. Using a blender, add the beans and tomato first, followed by the rest of the ingredients
  3. Blend until smooth. For about 2-3 minutes.
  4. Pour into a glass full of ice if you like and enjoy!

Notes

*For recipe notes, smoothie benefits, and more, scroll down!

  • Author: Ella Waterworth
  • Prep Time: 2 minutes
  • Cook Time: 3 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Vegan

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 230
  • Sugar: 2.9g
  • Fat: 6.2g
  • Carbohydrates: 34.1g
  • Fiber: 10g
  • Protein: 11.1g

Why You Will Love This Savory Smoothie

Savory Smoothie

This low sugar no fruit smoothie does not only suit numerous diets, but it’s also super nutritious. 

It is also so versatile, it can work as a light lunch smoothie or a quick healthy savory snack.

Other reasons why I think you will love this savory smoothie include: 

  1. Contains Nutrient-Dense Ingredients: This smoothie is packed with vitamins, minerals, and antioxidants from its vegetable components, providing essential nutrients like iron from spinach, vitamin C from tomatoes, and protein from white beans.
  2. It’s High in Protein: The white beans add a significant amount of plant-based protein. A serving of this smoothie contains 11.1g of protein.
  3. It’s Rich in Fiber: With ingredients like white beans and vegetables, this smoothie is high in dietary fiber, which is beneficial for so many things.
  4. Contains Heart-Healthy Fats: The olive oil adds monounsaturated fats, known for their benefits in reducing heart disease risk and promoting healthy cholesterol levels.
  5. It Is Low in Calories & Sugar: This savory smoothie is a low-calorie meal option that still provides a satisfying and filling experience, ideal for those monitoring their sugar intake.
  6. Contains Anti-Inflammatory Benefits: Ingredients such as spinach and olive oil have anti-inflammatory properties that can help reduce inflammation in the body, contributing to overall health and well-being.
  7. Versatile Meal Option: Perfect as a quick breakfast, a light lunch, or a nutritious snack, this savory smoothie offers a refreshing break from sweet flavors, fitting into any meal plan.
  8. Customizable and Easy to Prepare: The recipe is highly adaptable; you can easily adjust the ingredients based on personal taste or dietary needs. Plus, it’s quick and easy to prepare, making it suitable for busy lifestyles.

If you enjoy this smoothie, I recommend that you also try my carrot savory smoothie bowl and my red bean smoothie recipe!

Savory Smoothie

Smoothie Variations & Recipe Notes

There are many different ways to customize this smoothie should you want to.

Here are  some optional recipe customizations:

  • No Tomatoes: If you don’t like tomatoes, instead of tomatoes, you can use 1/4 avocado. Just make sure you add 3-4 tbsp of water as an addition to your blender.
  • No Beans: Instead of beans, you can use cooked lentils.
  • No Legumes: If you can’t digest legumes, or dislike them, use tofu. Preferably silken tofu. 
  • The Leafy Greens: Instead of spinach, use kale, or other leafy greens of choice. I  recently tested Watercress and I really liked this smoothie.
  • Boost The Protein: Add a scoop of unflavored collagen powder for extra protein. 

savory smoothie ingredients

Equipment:

Blender Type Suitability
Nutribullet 600
Vitamix Blender Propel 510
BlendJet 4000mAh
Ninja Blender BL610
Oster 6640 Blender
Hamilton Beach 58148A Blender
AMZChef Blender 1800 W
Wamife Blender

To my surprise, even the lowest power blender that I own worked with this smoothie recipe.

The abundance of ice wasn’t a problem for my Oster 6640 or my Blendjet. 

Dietary:

Type Of Diet Suitable
Vegan-Friendly
Dairy-Free
Gluten-Free
Diabetic-Friendly
Paleo-Friendly
Keto-Friendly
Raw Food-Friendly

Recipe FAQs:

Can I Use Dried White Beans Instead Of Canned?

Yes, you can use dried white beans. Soak them overnight in plenty of water, then drain and rinse. Cook in fresh water for about 1 hour or until tender before using in the smoothie.

Is It Necessary To use Olive Oil In This Smoothie?

While olive oil adds healthy fats and richness, you can omit it or replace it with another healthy oil like avocado oil, depending on your preference or dietary needs.

Can I Make This Smoothie Without a Blender?

A blender is ideal for achieving a smooth texture, but if you don't have one, a food processor or an immersion blender can work, though the consistency might be slightly chunkier.

Is This Smoothie Suitable For Kids?

The savory flavor profile might be unusual for some kids, but it's healthy and nutritious. You might want to adjust the seasonings, like reducing chili flakes, to suit their taste.

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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