This smoothie recipe combines mango, vanilla, Greek yogurt, and orange for a refreshing but higher in protein smoothie. It is great after a workout or really anytime of the day! Feel free to make it even higher in protein by adding a protein powder.
About the Ingredients
Mango: Mangoes are primarily known for their rich vitamin A content, which supports vision and immune function. While not a significant protein source, they do contribute carbohydrates, particularly natural sugars, and dietary fiber, which can aid in digestion and provide sustained energy. A medium-sized mango provides roughly 1.4 grams of protein.
Vanilla: Vanilla is typically added to smoothies in the form of vanilla extract or a vanilla-flavored component, such as protein powder or yogurt. Its primary function is to enhance flavor, but when used in the form of a fortified protein powder or flavored yogurt, it can contribute to the smoothie’s overall protein content.
Greek Yogurt: Greek yogurt is a standout protein source among dairy products. It’s also a good source of calcium and probiotics, which can promote gut health. Depending on the fat content and brand, a standard serving (about 170 grams or 6 ounces) of Greek yogurt can deliver between 15 to 20 grams of protein.
Orange: Oranges are known for their high vitamin C content, essential for collagen production, iron absorption, and immune function. They also provide dietary fiber. In terms of protein, an average-sized orange contributes approximately 1-1.2 grams.
About the Recipe
Total Protein Content: Based on the components outlined, a smoothie made with these ingredients can offer an estimated protein range of 12-16 grams per serving. This range can vary based on the exact portion sizes and specific products used. You can increase the protein amount if desired by adding a vanilla protein powder.
This mango, vanilla, Greek yogurt, and orange smoothie offers a blend of macronutrients, with a significant emphasis on protein. The presence of Greek yogurt ensures a creamy texture and a solid protein foundation, beneficial for muscle repair, enzymatic functions, and overall body maintenance.
The combination of mango and orange not only offers a refreshing taste but also brings a mix of vitamins and minerals to the table. These micronutrients play vital roles in body functions, from supporting vision (vitamin A) to aiding in immune function (vitamin C).
However, while the smoothie stands out for its protein content and array of other nutrients, it’s crucial to understand its place within a broader dietary framework. It serves as a nutritious beverage option but is not a complete meal by itself. For those monitoring their calorie or sugar intake, being mindful of portion sizes and the natural sugars from the mango and orange is essential.
Below is the Nutribullet recipe, which can also be made in any blender. For a similar recipe, that is not high protein, see this Mango Orange Smoothie Recipe.
- 1 cup of frozen mango chunks
- 1/4 tsp of vanilla extract
- 1 6-ounce container non-fat Greek yogurt
- 1/2 orange, peeled
- Water to the fill line
- Place all ingredients into the NutriBullet and blend until smooth.
Amount Per Serving: Calories: 150Total Fat: 0.5gCholesterol: 7.5mgSodium: 40mgCarbohydrates: 26.9gFiber: 1.7gSugar: 24gProtein: 12g
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