Mint and chocolate are classic flavors that go together in my book, especially during the holidays! This creamy, yummy 6-ingredient smoothie combines the two flavors and serves them with a boost of protein.
Easy to customize and a nutritious pick-me-up, this balanced smoothie also checks off all the boxes with protein, fiber, and healthy fat. Take this mint chocolate protein smoothie to-go so you’re set for powering through your holiday to-do list.
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WHY THIS WORKS
- Healthy with nutrient-dense ingredients: spinach, avocado, banana, and milk
- Filling with about 35 grams of protein and 15 grams of fiber for this specific recipe
- Rich in heart-healthy omega-3 fat
- Natural sweet flavor from banana
- Minimal ingredients
- Can be made in advance
- Easy to customize with your choice of milk and adjust the amount of flavors
- Ready to drink in minutes
INGREDIENTS & NUTRITION
Milk
Add your choice of milk. With a vast selection of milk and milk alternatives, there’s something for everyone. You can conveniently obtain a good dose of calcium by adding milk to your diet, such as in smoothies.
Often associated with bone health, calcium is the most abundant mineral in the body. It also plays a role in nerve function, supporting blood vessels to move blood throughout the body, and the release of hormones involved in many bodily functions.
Since I have an intolerance to cow’s milk, I usually choose soy or pea milk as they come closest to the protein content of cow’s milk.
Avocado
Also known as butter fruit, avocados are nutritious and widely known for their substantial amount of healthy fat, particularly monounsaturated fat. Monounsaturated fat helps reduce bad cholesterol which in turn can lower the risk of heart disease and stroke [1].
Moreover, avocados also contain lutein and zeaxanthin, phytochemicals that can help protect the eyes. They’re also rich in the following nutrients:
- Folate – An essential nutrient in red blood cell formation, cell growth and function, and important for a healthy pregnancy.
- Pantothenic acid (vitamin B5) and pyridoxine (vitamin B6) – B vitamins in general help make blood cells, convert food into energy, as well as maintain healthy brain cells, skin cells, and other body tissues.
- Vitamin K – A necessary vitamin for blood clotting.
- Copper – A vital mineral that makes red blood cells, protects cells from damage, supports the immune system, and promotes iron absorption.
Frozen banana
Rich in nutrients and natural sweetness, bananas are a great source of the following nutrients:
- Potassium – A mineral and electrolyte that helps the body send nerve signals and regulate fluids and muscle contraction.
- Vitamin B6 – A vitamin that supports metabolism, cognitive development, and the creation of neurotransmitters (chemical messengers in the body) and red blood cells.
- Vitamin C – A key nutrient and antioxidant that promotes immune function, helps with collagen production, and absorption of iron from plant-based foods.
Frozen spinach
Loaded with nutrients and antioxidants, spinach may benefit eye health, reduce blood pressure levels, and reduce oxidative stress. Spinach contains the following health-promoting plant compounds. [2]
- Lutein and zeaxanthin – support eye health.
- Kaemferol – may reduce the risk of chronic diseases.
- Nitrates – promote heart health.
- Quercetin – may fight inflammation and infection.
Mint
Mint infuses a cool fresh sensation when added in small amounts to recipes. It contains some vitamin A, which is important for eye health. Additionally, mint is loaded with antioxidants compared to other herbs. [3]
If you don’t can’t find fresh mint at the store, try peppermint extract. You can find this in the section of the baking aisle with all the vanilla and almond and other extracts. It’s a strongly flavored extract so I recommend starting with 1 drop.
Chocolate protein powder
Chocolate protein powder offers a boost in protein, and you can use either an animal-based or a plant-based powder. Plus, the use of a chocolate-flavored powder eliminates the step of adding cocoa powder. Though if you prefer to use cocoa powder and want a sweeter taste, try adding a little honey, maple syrup, or chopped pitted dates.
Protein powders vary in their protein content and ingredients, so if you’re especially concerned about this, read the product label.
In this recipe, I am using a powder that’s widely available at major grocery stores and offers 21 grams of protein in a 2-scoop serving.
SPECIAL EQUIPMENT USED
Any blender should be able to work for this recipe. Blenders are a must-have for making smoothies–especially if you hate to cook for breakfast.
Moreover, smoothies are a foolproof, customizable, and convenient way to consume an appreciable amount of nutrients.
If you’re shopping for a blender, consider all the things you’d like to make with it and the accessories they come with.
Some blenders are sold with a travel cup and other accessories such as a peanut butter maker.
They range in price, but you can find a quality blender that won’t break the bank.
My Nutribullet blender has been working great for over 10 years. It’s a good size for about 2 smoothie servings.
STEPS
It doesn’t get any easier than this. Just add all the ingredients into the blender, blend, pour in a cup, and enjoy your mint chocolate protein smoothie!
For beginner smoothie makers, check with your blender’s instructions to see if there’s an order to how ingredients should be added to the blender.
FAQ FOR MINT CHOCOLATE PROTEIN SMOOTHIE
The best way to freeze bananas is to peel, chop into 1-inch chunks, and store them in freezer-safe bags or containers.
I like to do this right when I get home from the grocery store so they’re ready to go when it’s time to make smoothies.
To avoid a giant clump of chopped bananas sticking together in the freezer do any of the following listed below. The key is to not overpack your bag or container with bananas.
– Use small snack-size plastic bags for single servings of bananas
– To freeze bananas in larger plastic bags, space out the bananas in a single layer and lay them flat in the freezer. This will make it easier to break apart when it’s time to make your smoothie. A quart-size plastic bag will hold 3 medium bananas this way.
– To freeze bananas in large containers, consider using wax paper to separate layers of bananas.
Nonetheless, if you prefer not to deal with chopping and freezing bananas, use a fresh banana and add ice to the smoothie.
Yes. Freezing the fruits and vegetables you use in smoothies eliminates the need for adding ice. You’ll want to wash your spinach first, especially if it hasn’t been pre-washed. If that’s the case, use a salad spinner to spin out as much water as possible and/or use paper towels to soak up the water.
Store spinach in a freezer-safe bag or container, squeezing out excess air if you’re using a bag.
Bananas are commonly used in smoothies because they are widely available, cheap, and give a creamy base.
However, you can use mangos, which are sweet and smooth, too. Mangos don’t have as much water as other fruits, making them a suitable substitute for bananas.
Another option is to increase the amount of avocado in this mint chocolate protein smoothie. However, it won’t taste as sweet, which may not bother you. But if you’d like to add some sweetness to it, add a bit of maple syrup, honey, or for a couple of dates.
Only use peppermint oil if the product label indicates that it is food grade safe and intended for consumption. Follow the directions on the product label.
Chia or flaxseeds would make a good substitute as they boast an appreciable amount of healthy fat, fiber, and protein.
Mint Chocolate Protein Smoothie
Equipment
- 1 blender
Ingredients
- 1 to 1½ cup milk of your choice
- ½ cup frozen spinach (or 1 cup fresh spinach)
- ½ cup frozen banana (or fresh)
- ½ small avocado
- ¼ cup fresh mint (or ⅛ to ¼ tsp peppermint extract)
- 2 scoops chocolate protein powder
Optional: 1/2 cup of ice if you're using fresh spinach and banana and want an icy cool taste. Chocolate shavings or a drizzle of melted chocolate on top.
Instructions
- Combine all the ingredients in a blender and blend. Follow the instructions for your blender if it specifies an order for how foods and liquids should be added.
- Pour the smoothie into the drink cup of your choice and add optional toppings if you'd like.
Notes
Tried this recipe? Share in the comments how it worked out for you and how you made it your own with variations or adaptations you made.
