Watch how it’s made on Instagram
A big, filling glass that works as a full breakfast, with 30 to 40 g of protein from Greek yoghurt and kefir and no powder at all. Oats and dates make it thick and sweet enough that you won’t need anything else.
Serves 1
Prep 2 min
Cook None
The recipe
Per smoothie
745 kcal · 40 g protein · 10 g fibre · 23 g fat
Ingredients
generous ¾ cup2 dl plain kefir
generous ¾ cup2 dl 0% Greek yoghurt
⅓ cup¾ dl rolled oats
1 ripe banana, frozen
2 Medjool dates, pitted
1 tbsp natural peanut butter
1 tbsp hemp seeds
A pinch cinnamon or cardamom, optional
Method
Blend
Put everything in a blender and blend until completely smooth.Adjust
Add a splash more kefir if you want it thinner.
Make it yours
Smaller glass
Split it between two glasses for a lighter breakfast or a snack, with about 20 g of protein each.
No banana
Swap it for 1 dl (scant ½ cup) frozen berries.
Nut free
Use tahini or sunflower seed butter instead of peanut butter.
Worth knowing
Greek yoghurt → about 20 g of the protein on its own, if it is a strained Greek yoghurt. Some “Greek style” yoghurts have half the protein, so check the label.
Kefir → fermented milk with live cultures. In a small Stanford study, people who ate around six servings of fermented foods a day for ten weeks ended up with more diverse gut bacteria and lower levels of several inflammatory markers.
Oats → beta glucan, the soluble fibre linked to lower LDL cholesterol, and a thicker smoothie.
Dates and banana → the sweetness, so there is no need for syrup or a sweetened powder.
No powder, no added sugar, and a breakfast that lasts you until lunch.
Nutrition is an estimate based on standard ingredient values, rounded. Your brands will vary a little.
