Low Calorie Green Protein Smoothie with Spinach and Banana
Some mornings you just need something quick, satisfying and genuinely good for your body. This low calorie green protein smoothie with spinach and banana checks every single box. It blends together in under five minutes, travels well in a mason jar, and delivers a serious nutritional punch without tipping your calorie count into uncomfortable territory. At around 215 calories per serving with 25 grams of protein, this is the kind of breakfast that actually keeps you full until lunchtime rather than leaving you raiding the snack cupboard by 10am.
The secret to keeping this smoothie both light and high in protein is the combination of plain non-fat Greek yogurt and unflavoured pea protein powder. Greek yogurt brings a natural creaminess that makes the texture feel indulgent, while also contributing probiotics for gut health and calcium for bone strength. Pea protein is a brilliant choice here because it blends smoothly without that gritty, chalky texture some protein powders have. It is also completely dairy-free if you swap the yogurt for a coconut yogurt alternative, making this recipe incredibly flexible. Together they hit that 25 gram protein target without loading up on sugar or unnecessary extras.
Spinach is the real hero of this recipe though. A full two packed cups of fresh baby spinach goes into the blender, and you genuinely cannot taste it. The banana and mango do all the flavour heavy lifting, masking any bitterness completely. What you do get from the spinach is a serious hit of iron, folate, vitamin K and magnesium, all nutrients that support energy production and muscle function. This matters especially if you are blending this up after a morning workout. The frozen banana not only chills the smoothie naturally without watering it down with excess ice, it also creates that thick, milkshake-style texture that makes this feel like a treat rather than a health obligation. Using a frozen banana instead of a fresh one means you can keep a stash in the freezer from overripe bananas, which reduces food waste too.
Flaxseed is the fibre booster that sets this recipe apart from most green smoothies you will find online. One tablespoon of ground flaxseed adds nearly 2 grams of fibre and heart-healthy omega-3 fatty acids, all for minimal calories. Combined with the fibre from the spinach, banana and mango, each serving delivers around 6 grams of total dietary fibre, which supports digestive health and contributes to that sustained fullness. A squeeze of fresh lemon juice brightens all the flavours and stops the smoothie from tasting flat or muddy. It also helps preserve the vibrant green colour if you are making this ahead. Unsweetened almond milk keeps the base light and low in calories while adding a subtle nuttiness that pairs beautifully with the tropical fruit. This smoothie genuinely earns the title of low calorie green protein smoothie with spinach and banana, and once you make it the first time, it is very likely to become part of your regular morning routine.
Ingredients
- 2 cups fresh baby spinach (packed tightly)
- 1 medium frozen banana (peeled and sliced before freezing)
- 1 cup frozen mango chunks (unsweetened)
- 3 cup unsweetened almond milk (or oat milk for nut-free option)
- 1 cup plain non-fat Greek yogurt (adds creaminess and protein)
- 1 scoop unflavoured pea protein powder (approximately 25g, about 20g protein)
- 1 tablespoon ground flaxseed (for fibre and omega-3s)
- 1 teaspoon fresh lemon juice (brightens flavour and preserves colour)
- 1 teaspoon pure vanilla extract (optional, enhances sweetness naturally)
Instructions
- 1
Add the almond milk and fresh baby spinach to your blender first. Blend on high for about 20 to 30 seconds until the spinach is completely smooth and no leafy bits remain. This two-stage blending method ensures a perfectly smooth green base.
Always blend the greens with liquid first before adding frozen fruit. This prevents chunks of unblended spinach in the final smoothie.
- 2
Add the frozen banana slices, frozen mango chunks, Greek yogurt, pea protein powder, ground flaxseed, lemon juice and vanilla extract to the blender.
Make sure your banana is fully frozen for the thickest, creamiest texture. Freeze ripe bananas in pre-sliced portions so they are always ready to go.
- 3
Blend on high speed for 45 to 60 seconds until everything is completely smooth and creamy. The smoothie should be thick enough to coat the back of a spoon slightly.
If the blender struggles, add an extra splash of almond milk, one tablespoon at a time, until the blades move freely.
- 4
Pour into a large glass or travel cup and serve immediately for the best flavour, colour and nutritional value.
Top with a few extra spinach leaves, a slice of banana or a sprinkle of hemp seeds for a nice visual finish if serving to guests.
Nutrition per serving
215kcal
Calories
25g
Protein
28g
Carbs
3g
Fat
6g
Fibre
14g
Sugar
180mg
Sodium
Pro Tips
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Freeze bananas in batches when they are very ripe. Ripe bananas are naturally sweeter, which means you need zero added sugar in this smoothie.
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Use a high-powered blender if possible. It handles frozen fruit and raw greens far more efficiently and produces a silkier texture.
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Pre-portion your smoothie ingredients into zip-lock bags or containers and freeze them as smoothie packs. In the morning, just empty the bag into the blender with your liquid.
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Ground flaxseed absorbs liquid as it sits, so drink this smoothie fresh or give it a shake before drinking if it thickens up.
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Taste before serving. If you want it slightly sweeter without adding sugar, a few drops of liquid stevia or an extra quarter of a banana works beautifully.
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The greener you want the colour, the more spinach you can add. Up to three cups still blends smoothly and does not significantly change the flavour.
Frequently Asked Questions
Variations
- •
Tropical Boost Version
Add a quarter cup of frozen pineapple chunks alongside the mango for an even more tropical flavour profile. Pineapple also contains bromelain, an enzyme that supports digestion.
- •
Chocolate Green Protein Smoothie
Swap the vanilla extract for one tablespoon of raw cacao powder and use a chocolate-flavoured pea protein. The result tastes like a chocolate milkshake with a green secret hiding inside.
- •
Avocado Creaminess Upgrade
Add a quarter of a ripe avocado for extra healthy monounsaturated fats and an even creamier texture. This increases the calorie count slightly but adds significant nutritional value and keeps you fuller for longer.
- •
Ginger Zing Version
Add half a teaspoon of freshly grated ginger or a quarter teaspoon of ground ginger. Ginger has anti-inflammatory properties and adds a warm, zingy kick that works brilliantly against the cool tropical fruit.
Substitutions
- •Unsweetened almond milk → Unsweetened oat milk (Oat milk is naturally nut-free and adds a slightly creamier, milder flavour. It does add a few extra calories and carbohydrates per serving.)
- •Plain non-fat Greek yogurt → Unsweetened coconut yogurt (Makes the smoothie fully vegan and dairy-free. Choose a thick coconut yogurt for the best texture, and check the label for low added sugar.)
- •Pea protein powder → Unflavoured whey protein powder (Whey protein blends very smoothly and has a slightly creamier finish. It is not suitable for vegans or those with dairy sensitivities.)
- •Ground flaxseed → Chia seeds (Chia seeds provide similar omega-3 and fibre benefits. Use one tablespoon and note that chia seeds will thicken the smoothie more than flaxseed if it sits for a few minutes.)
- •Frozen mango → Frozen peach or frozen pineapple (Both work well as tropical fruit alternatives. Peach gives a softer, more delicate sweetness while pineapple brings a brighter, tangier flavour.)
🧊 Storage
This smoothie is best consumed immediately after blending for maximum freshness, colour and nutrient retention. If you need to store it, pour it into an airtight jar or bottle, seal tightly and refrigerate for up to 18 hours. Shake or stir well before drinking as separation is natural. Do not freeze the blended smoothie as the texture becomes grainy once thawed.
📅 Make Ahead
Prepare smoothie freezer packs by portioning all the solid ingredients, including spinach, frozen banana, frozen mango and ground flaxseed, into individual freezer bags. Store in the freezer for up to 3 months. When ready, simply tip one pack into the blender, add the almond milk, Greek yogurt, protein powder and lemon juice, then blend. This cuts your morning prep down to under two minutes.
