Creamy Hemp Protein Smoothie Recipe (Dairy-Free & Hormone-Friendly)
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Like many women my age, I’m entering that time of life where hot flashes are a regular occurrence. (Gotta love being a woman!) To help balance my hormones and hopefully fight inflammation, I was able to come up with this dairy-free hemp protein smoothie recipe that I like to enjoy within the first half-hour after waking up.
A creamy, dairy-free hemp protein powder smoothie made with spinach, berries, and hormone-supportive seeds. Just 5 minutes to blend and enjoy.
Want more smoothie recipes? Try this Kale Blueberry Smoothie, this Strawberry Smoothie, or this Acai Smoothie.
The truth is, I needed to come up with a breakfast option that was fast, easy, and gave me everything I needed nutritionally. But I have a hard time with most protein powders and definitely try to avoid dairy, soy, and pea protein. (Nothing wrong with them, I just have food sensitivities and allergies). I also wanted it to be a bit friendlier to my morning blood sugar, so this is not only a hormone support smoothie, but also a dairy-free smoothie without banana.
This hemp protein powder smoothie recipe covers a lot of what I need first thing in the morning, and I try to get it down within the first half-hour window after waking up (read why below). I pair this with a couple of hard-boiled eggs just to make sure I have enough protein, and I’m out the door in minutes with 27 grams of protein and a great start to my day.
When I tell you I’m obsessed with this smoothie, I’m not joking. It must be something my body really needs because I literally cannot wait to have it every morning. I like that this is a plant-based breakfast smoothie. I love chicken and fish, but sometimes I just don’t have the time to cook them in the morning, and pre-boiling hard-boiled eggs for the week is a real time-saver. So the smoothie and eggs are a fast and easy combination most mornings.
Why This Hemp Protein Smoothie Works
- Plant-based – There is no dairy, whey, or soy.
- Gentle nutrition – Hemp protein is easier on your digestion than other types of protein powders.
- Hormone support – It includes both flaxseed and chia seeds for hormone balance.
- Creamy texture without banana – The avocado not only gives you a serving of brain-supportive, healthy fats, but also that creamy consistency you love in a smoothie.
According to PubMed, “Research published in the American Journal of Clinical Nutrition reported that flaxseed altered estrogen metabolism in postmenopausal women more effectively than an equal amount of soy, attributed to its lignan (phytoestrogen) content.“
And according to the Mayo Clinic, “Seeds are not just tiny powerhouses of nutrients—Mayo Clinic reports that the healthy fats in seeds like chia may even support hormone production and ovulation.”
In a Podcast Interview from Mel Robbins (The Body Reset Episode) with Dr. Stacy Sims, Dr. Sims stated that, “A half hour after a woman wakes up, we have a spike in cortisol. … If we don’t have food to tell the brain to drop that, then we stay in this heightened stress state. The first thing that goes is we start chewing into our lean mass … which is bone and muscle.“
A Note About Flaxseed
Flaxseed goes rancid somewhat quickly. For this reason, it’s best to buy the seeds and grind them yourself. Whether you buy them ground or whole, store them in the freezer to keep them for longer. Rancid flaxseed will not do you any good, and in some cases, can cause stomach upset. Here are some general rules to follow for flaxseed:
Whole Flaxseed:
Unopened packages stored in a dark place will last approximately 12 months in a dry pantry.
Unopened packages stored in the fridge or freezer will last approximately 2 years
Opened packages stored in a dark place will last approximately 6 months in a dry pantry.
Opened packages stored in the fridge or freezer will last approximately 1-2 years.
Either way, it’s best to store them in an airtight container. A glass jar is perfect for this, no matter how you store it.
Ground Flaxseed:
Unopened packages stored in a dark place will last approximately 6–12 months in a dry pantry.
Unopened packages stored in the fridge or freezer will last approximately 1–2 years.
Opened packages stored in a dark place will last approximately 1–2 weeks in a dry pantry.
Opened packages stored in the fridge or freezer will last approximately 3–4 months.
Ingredients & Benefits
| Ingredient | Hormone-Relevant, Evidence-Based Benefit |
|---|
| Unsweetened almond yogurt (with live cultures) | Fermented foods can increase microbiome diversity and reduce inflammatory markers, which supports overall metabolic/immune balance. If fortified, it contributes calcium for bone health in menopause. PubMed Cell Office of Dietary Supplements |
| Hemp protein powder | Rich in plant-based omega-3 fats (ALA); useful when avoiding whey/soy and as part of an anti-inflammatory dietary pattern. PMC Medical News Today |
| Unsweetened almond milk | If fortified, adds calcium (and often vitamin D) to support bone health during/after menopause. Office of Dietary Supplements |
| Avocado | Monounsaturated fats support satiety and nutrient absorption and fit anti-inflammatory patterns. Frontiers |
| Frozen mixed berries | They are antioxidant-rich and fit anti-inflammatory dietary patterns linked to better metabolic health. The Washington Post |
| Fresh spinach | Source of magnesium and other micronutrients; magnesium’s benefits in menopause are plausible but mixed. PubMed (Still super nutritious for you, though!) |
| Chia seeds | Provide ALA omega-3 and fiber that support cardiometabolic health. SpringerOpen PMC |
| Cinnamon | May modestly lower fasting glucose in people with type 2 diabetes. PMC |
| Stevia | Does not raise blood sugar; some analyses show modest reductions in glucose in certain groups. PubMed ScienceDirect |
Step-by-Step Instructions For Making A Hemp Protein Smoothie
- Gather and measure all ingredients.
- Place all ingredients in a blender or food processor.
- Blend until smooth.
- Serve in your favorite cup.
Recipe Variations
- Swap spinach for kale.
- Add cacao powder for a chocolate version.
- Use coconut yogurt or regular dairy yogurt (if you can tolerate it).
- Swap berries for tart cherries to make it even more anti-inflammatory.
Pro Recipe Tips For A Great Hemp Protein Smoothie
- Use frozen berries to skip needing any ice. (Ice is not called for in the recipe, but can be added if needed)
- Taste after blending to sweetness.
- Blend for at least 30 seconds to get rid of the the grittiness from the hemp protein powder.
Storage & Prep Ahead
- These are best made fresh, but they will keep in the fridge for up to 24 hrs. Shake before drinking.
- Freeze in smoothie packs for meal prep.
FAQs
Is Hemp Protein Powder Healthy?
Yes. According to Healthline, “Hemp protein powder is a minimally processed, plant-based protein that retains fiber, healthy fats, and minerals like magnesium and iron. It also delivers all nine essential amino acids and contains antioxidant compounds called lignanamides.“
Can I Add Bananas?
Yes, you can. In fact, frozen banana slices are a great option as well for extra creaminess. Just keep in mind that if you add a banana (fresh or frozen), you may need to add a bit more liquid as well.
Can I Use Water Instead Of Almond Milk?
Yes, you can! You can use any liquid you prefer. I sometimes use unsweetened oat milk as well.
What Does Hemp Protein Powder Taste Like?
On its own or without extra additions, hemp protein powder does not taste all that great. I don’t care for the texture either. But mixed into a smoothie like this, it’s pretty tasty stuff. I’m not sure I can describe the flavor, though. All I can say is, it’s “earthy” and has a flavor all its own.
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Creamy Hemp Protein Smoothie Recipe (Dairy-Free!)
Equipment
- 1 Blender
Ingredients
- ¾ cup unsweetened almond yogurt (or other non-dairy yogurt – dairy yogurt works fine if you can have it)
- 2 tbsp. unflavored hemp protein powder
- ½ cup unsweetened almond milk
- ¼ medium avocado
- ½ cup frozen berries (blueberry, strawberry, raspberry, or a mix of these)
- 1½ cups fresh baby spinach leaves (tightly packed for measuring)
- 1 tbsp. ground flaxseed
- 1 tbsp. chia seeds
- ½ tsp. ground cinnamon
- stevia (to taste)
Instructions
- Gather and measure all ingredients.
- Place all ingredients in a blender or food processor.
- Blend until smooth.
- Serve in your favorite cup.
Notes
Nutrition
