Despite having some misgivings about smoothies (see this post), I sometimes drink them myself — usually when my morning gets away from me and breakfast has to be either a smoothie — or nothing. Heck, sometimes I even have it on a quiet morning — just because it’s so darn delicious!

Not to mention nutritious: one serving delivers 34 g of high-quality protein, 8 g of prebiotic fiber, a good dose of healthy Mediterranean fats, a decent amount of calcium and potassium, and oodles of other satiating nutrients.

You can adapt this recipe by replacing cocoa powder with a serving of soluble coffee or a tight espresso (can be decaf), or with two teaspoons of powdered green tea (matcha).

Creamy Chocolate Smoothie

Keyword: 15 Minutes Max., 30 Minutes Max., Breakfasts, Convalescent/Comfort Food, Gluten-Free (or can be), Keto (or can be), Low-Carb, Vegetarian (or can be)
Total Time: 2 minutes
Servings: 1
Calories: 360kcal
A lifesaver on busy mornings or for people who have trouble swallowing solid food
Print Recipe


  • 1 cup cold water
  • tbsp unsweetened cocoa powder
  • 1 serving whey protein isolate my favorite brand is AGN Roots
  • 2 tbsp nut butter my favorite is Trader Joe's Mixed Nut Butter, but any smooth nut butter (almond, peanut, etc.) works; whole nuts work too, though harder nuts like almond or hazelnuts might make the smoothie a tad gritty unless you have a super-high-powered blender. For people who have trouble digesting and absorbing fats, MCT oil (like this one) might help[ -- though start with small amounts as it can cause diarrhea if consumed in excess.
  • ½ tsp vanilla extract preferably alcohol-free
  • 1 tbsp flax meal if you don't enjoy flax meal's thickening effect, you could try adding Sunfiber (partially hydrolyzed guar gum), a flavorless, odorless, non-thickening, soluble prebiotic fiber supplement
  • 3 drops of liquid stevia or another sweetener of your choice
  • pinch of salt
  • 2-3 ice cubes I sometimes use coffee ice cubes for a deeper, darker flavor


  • Combine all the ingredients in a high-powered blender and process for 30-40 seconds into a creamy smoothie.
  • Pour into a tall glass and drink straight away, or transfer to a travel mug or protein shake beaker and take it with you in a cool bag.
  • Can be refrigerated overnight, so if you anticipate a busy start, consider making this the night before so it's ready to grab as you head out the door.


To make this dish keto-friendly, use more nut butter or add another type of fat. Account for this if you log your meals on Cronometer. 
To make this dish vegan and dairy-free, use a plant-based protein powder. My favorite is Wilderness Poets' hemp protein powder


Serving: 1serving | Calories: 360kcal | Carbohydrates: 17g | Protein: 34g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 0g | Cholesterol: 50mg | Sodium: 97mg | Potassium: 452mg | Fiber: 8g | Sugar: 3g | Vitamin A: 80IU | Vitamin C: 0.04mg | Calcium: 186mg | Iron: 4mg