Lower Calorie Morning Smoothie
This post contains affiliate links. If you use these links to buy something, I may earn a commission at no extra cost to you. I only recommend products I truly love, like my go-to LeanFit protein and my trusty Ninja blender! #ad
Light, Filling & Delicious (with 21g protein)
If you love a smoothie that keeps you full but don’t always want the higher-calorie version, this one is for you. This lower calorie morning smoothie is simple, quick, and easy to adjust depending on what you’re craving.
It’s built around a few staples I always have on hand: frozen berries, non-fat Greek yogurt, and vanilla protein powder. From there, you can keep it ultra light, or add optional ingredients (chia and/or powdered peanut butter) for a bit more fiber and flavor.
Tools & ingredients I use (optional):
Ninja blender – powerful enough for frozen berries and ice
Vanilla whey protein powder – smooth texture and neutral flavor
Powdered peanut butter – easy way to add flavor without many calories
👉 Links below if you want to check them out.
Why this version works
High protein (21g+) without a big calorie load
No added sugar (depends on your protein powder—check the label)
Uses freezer staples (easy, repeatable, low effort)
Optional add-ins let you choose: lighter or more filling
Ingredients
Here’s the base version + optional add-ins.
¼ cup frozen blueberries
¼ cup frozen strawberries (or about 2 whole frozen strawberries)
½ cup non-fat Greek yogurt
1 teaspoon chia seeds (optional — adds fiber and fullness)
1 tablespoon PBfit Original Peanut Butter Powder
Ice, as desired
Water, as needed to blend
Ingredient notes (optional, but recommended)
Chia seeds add fiber and help keep you full longer. Skip them if you want the lowest-calorie version.
Powdered peanut butter adds flavor without the calories of regular peanut butter.
Calorie options (pick your version)
This is the part I love — you can keep it light or add fullness without overthinking.
| Version | What you include | Approx. Calories |
|---|---|---|
| Option 1 (lightest) | Base only (no chia, no powdered PB) | 192 |
| Option 2 | Base + 1 tsp chia | 212 |
| Option 3 (most filling) | Base + 1 tsp chia + 1 tbsp powdered PB | 257 |
| Option 4 | Base + 1 tbsp powdered PB (no chia) | 237 |
Quick note:
Chia adds fiber and fullness for only ~20 calories.
Powdered peanut butter adds nutty flavor for ~45 calories.
How to make it
Add frozen blueberries, frozen strawberries, Greek yogurt, and protein powder to a blender.
Add chia seeds and/or powdered peanut butter if using.
Add a splash of water (start small—you can always add more).
Add ice if you want it colder/thicker.
Blend until smooth and creamy.
Adjust thickness:
Add more water to thin
Add more ice to thicken
Pour and enjoy.
Tips & easy variations
Make it thicker (without much extra work)
Use less water
Add extra ice
Use slightly more Greek yogurt (adds calories)
Make it even lighter
Skip chia + powdered PB (Option 1)
Use just 1–2 strawberries instead of 1/4 cup
Add volume (minimal calories)
Add a handful of spinach (you won’t taste it much)
Add extra berries (adds some carbs, still reasonable)
Make-ahead shortcut (fast mornings)
Portion the frozen fruit into a small bag/container in the freezer. In the morning: dump + yogurt + protein + water, blend.
Want the more filling original?
If you want a richer version (or prefer peanut butter and higher satiety), check out the original smoothie version here:
https://everyday4life.ca/easy-morning-smoothie/
