Name: Frothy Espresso Protein Smoothie
Prep time: 10 min
Ingredients: 1 cup skim milk (sub any milk); 1 tbsp chia seeds (soak in milk ahead of time); 2 oz brewed espresso (60 ml, sub strong coffee or prepared instant espresso); 1/2 ea frozen medium banana (can us slightly more or slightly less); 1 tbsp ground flax seeds (can sub flax meal (ground flax is more flavorful)); 1 ea pitted medjool date (sub any type of date (20 gr/.75 oz)); 2 tbsp PB2 powdered peanut butter (sub- see notes); 1 tsp hemp seeds; 1 tsp granola; 1 tsp cacao nibs; 1 tbsp sliced banana

Frothy Espresso Protein Smoothie (Chia + Flax)

Kathy Marshall Latest Update07.10.26

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Recipe Recap:

~this smoothie has a wonderful “Banoffee Pie” flavor profile from the banana and date, but without the cloyingly sweet dessert profile, of course. Espresso and protein powder (or real peanut butter) make this smoothie a very satisfying breakfast. The chia and flax make it filling in all the good ways.
~Plan of attack:
1. make a double shot of espresso and set in freezer overnight with 1/2 a banana . 2. stir chia seeds into milk and leave 10 min or more. 3. blend all ingredients for 1 min and enjoy with or without toppings.

Ingredient notes

ingredients laid out for espresso protein smoothie.

Espresso– this recipe uses 2 shots of brewed espresso which is 2 oz (60 ml). If you can’t brew espresso then use 2 oz of strong coffee (or 2oz of instant espresso). Using 2 oz of strong brew is important for the flavor and thickness (don’t use more oz of coffee for more flavor- it will be watery).

Skim milk– I use skim milk to keep the calories in check (smoothie ingredients can add up), but any type of milk works. I don’t love the flavor of tangy yogurt with coffee, but you could use yogurt if you want.

Frozen banana– I’ve used unfrozen in a pinch. It will just be less frosty. I like to keep a supply of frozen bananas in the freezer to have on hand (and put overripe ones in the freezer to use as well, when they are no longer appetizing to eat fresh).

Date– one pitted date (make sure to remove the pit!) gives a caramelized flavor and sweetness without any added sugar (dates are a great source of fiber and nutrients as well).

Chia and flax seeds– ground flax (or flaxmeal) and chia seeds are essential to the nutrition and texture (thickness) of this smoothie. In a pinch I’ve used the chia w/out soaking and it works fine, though it’s a bit easier on the digestion after soaking up liquid in the milk.

PB2 powdered peanut butter– using this gives the flavor and nutrients without the fat of peanut butter. I’ve also used 1 or 2 tbsp of fresh peanut butter as well. Or, sub with a scoop (1-2 tbsp) of your favorite protein powder, but if it is sweetened that will effect the flavor. Whey or collagen protein powders are good flavorless options that are easy to digest. All great options. Protein powders make the smoothie a 30+ gram of protein recipe.

Toppings– totally optional. I’ve used hemp seeds, granola, cacao nibs, and sliced banana.

Substitutes recap: You can sub strong brewed coffee for the espresso (still use 2oz.), and use any kind of milk (using yogurt will change taste). Feel free to sub regular unsweetened peanut butter or any protein powder for the PB2 powdered peanut butter. Toppings totally optional and not needed for flavor. Unfrozen coffee and/or bananas are fine, if you don’t mind a less frosty smoothie.

Step by step instructions

whisking chia seeds into skim milk in blender carafe.

Whisk the chia seeds into the skim milk. They tend to clump initially, so whisk again in a minute or two, then you can leave in freezer or fridge for 10 minutes or more. If tight on time you can skip this or leave it to soak the night before. Soaking makes them a tad easier on the digestion, but I’ve done it without.

blender carafe filled with ingredients for smoothie.

Ideally, your espresso and banana are frozen so that the blended smoothie is frothy and icy cool. I’ve made it without any frozen ingredients, and still enjoyed the flavor, though the texture is less thick. That said, the flax and chia help thicken it.

a little dish with hemp seeds, granola, and cacao nibs to be used as smoothie toppings.

Gather any toppings if you feel like being fancy, or like some crunch in your smoothie. I like a bit of granola, hemp seeds, and/or cacao nibs, as well as some sliced banana.

Tips for making this espresso protein smoothie

When you make your morning espresso, brew an extra one and put in the freezer for the next day. If you like to meal prep, brew a bunch and freeze in ice cube tray for the week.

Collect any over ripe bananas as they happen, peel them and place, broken in half, in a ziplock in the freezer for ongoing smoothies. No overripe bananas? Peel any you have and freeze to have on hand.

Tight on time in the morning? soak the chia seeds in the milk the night before, or meal prep a bunch of containers with the chia and milk (I don’t like soaking flax for a long time as it gets too thick and gelatinous).

If calories are a non-issue, go for the fresh peanut butter (not Skippy- this recipe uses unsweetend peanut butter), instead of buying the special ingredient of PB2 powdered peanut butter. On the flip side, the PB2 or protein powder keep in the pantry as well.

Nutritional highlights: With just over 300 calories, this smoothie is a great meal option with 8 gr. healthy fats, 8 grams fiber, and 18+ grams of protein. Rich in potassium and calcium and free of any added sugars.

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