How to Make Better Smoothies at Home: Protein, Fiber & PB2 Tips from a Dietitian

National Smoothie Day lands on June 21st, which feels like the perfect excuse to talk about one of the most versatile quick meals out there. Smoothies can be brilliant—nutrient-dense, refreshing, and genuinely satisfying—or they can be sugar bombs, totally tasty for the occasional treat, but only to be enjoyed in moderation. The difference comes down to what you put in the blender.

Our favorite registered dietitian and PB2 Foods partner, Amanda Holtzer, knows exactly how to build smoothies that taste amazing while actually nourishing your body. So when you are blending breakfast on your way out the door or whipping up a post-workout refuel, these eight expert tips will transform how you approach stellar smoothie-making. 

Tip 1: Keep Your Fruit Portions In Check

"A lot of smoothies are packed with fruit. And don't get me wrong—fruit is super nutritious. Most fruits are packed with fiber and antioxidants," Amanda explains. "But when we have too much fruit at once, the sugar can add up. Although it is naturally occurring sugar...it's still sugar, and it can spike your blood sugar the same way something like a cookie or candy would."

Amanda's rule of thumb? Stick to one cup of fruit total. If you're making a strawberry banana smoothie, use half a banana and half a cup of strawberries. This moderate approach keeps the sugar content reasonable while still delivering that fruity flavor you love.

Our PB&J Smoothie uses PB2 Original and hits this balance perfectly with only a medium-sized banana and 2/3 cup of frozen blueberries, bringing all that nostalgic PB&J flavor to your cup, without the sugar overload.

Tip 2: Sneak In The Greens

Here's Amanda's favorite smoothie secret: "Smoothies are a great way to sneak in extra veggies. The best part—you won't taste them! I recommend always adding a cup of greens—spinach, kale, Swiss chard, etc. This will give your smoothie a fiber boost and an extra dose of antioxidants."

Our PB2 Organic Green Smoothie and PB2 Performance Almond Protein with Vanilla Mango and Banana Green Smoothie Bowl both load up on leafy greens in a way that lets them blend seamlessly into the background. You get all the vitamins and fiber while fruit and PB2 nut butter flavors stay front and center—exactly how green a good smoothie should be!

Tip 3: Protein Is Non-Negotiable

"I always recommend adding a source of protein to smoothies," Amanda emphasizes. "This will make it much more satiating, and the protein will help slow the digestion of the sugars in the fruit. I recommend aiming for 15-20 grams of protein."

This is where PB2 products shine. Our Funky Monkey Smoothie and Oreo Crunch Smoothie Bowl both feature PB2 Performance Peanut Protein with Cocoa, which incorporates an extra protein punch while providing a rich chocolate-peanut flavor.

Tip 4: Don't Forget Healthy Fats

"Like protein, adding a source of healthy fats will make a smoothie much more satiating and slow-digesting," Amanda notes. "I recommend things like nuts or nut butter, hemp seeds, or frozen avocado."

PB2 serves double duty here—it provides both protein and healthy fats in one convenient product. Our outstanding Chocolate Peanut Butter Shake is a must-try and uses PB2 Powdered Peanut Butter with Cocoa to deliver chocolate richness and a small amount of healthy fat, alongside its protein content—adding nutritional depth and staying power that turns a simple, refreshing drink into legitimate fuel. 

Tip 5: Mix Your Protein Sources For Better Flavor

Here's where Amanda gets strategic: "Don't limit yourself to just protein powder. Sometimes, traditional protein powder can add a funky taste or texture to smoothies. There are so many different sources of protein you can use."

Amanda recommends experimenting with combinations: 

• Greek yogurt (10g protein per half cup)
• Cottage cheese (12g per half cup)
• Kefir (7g per half cup)
• and of course PB2 products! 

"I really like the combo of 1/2 cup plain Greek yogurt + 2 tablespoons PB2 + 1 tablespoon hemp hearts," she shares. "I find that this combo packs a protein punch but does not compromise the flavor or texture of the smoothie."

Our Almond Apple Pie Smoothie Bowl exemplifies this approach, combining PB2 Performance Almond Protein with Vanilla alongside other healthy protein sources like walnuts and flaxseed for a pre-workout meal that tastes like dessert while still supporting sweet gains—with no chalky protein powder aftertaste in sight.

Tip 6: Master The Balanced Smoothie Formula

Now that we have some of the basics down, let's put everything together into one foolproof plan! Amanda's following go-to formula creates smoothies that deliver sustained energy rather than quick spikes and crashes:

• 1 serving or 1 cup fruit
• 1 cup vegetables
• 20-30 grams protein
• Healthy fat source

"This formula creates a balanced smoothie with fiber-filled carbs, protein and healthy fats—aka a smoothie that will be slow digesting and satiating," Amanda further explains.

Thankfully, almost all smoothie recipes can be tweaked to fit this formula without much effort. For an exemplary example, take this Peanut Butter Energy Smoothie. It checks every box on this list by just adding in a handful of greens!  Then the banana covers the fruit requirement, PB2 Original brings protein, and milk adds healthy fats. One final genius addition? A little coffee for that much-needed, mid-morning energy boost! Just because it follows the formula doesn’t mean you can get creative with it. 

Tip 7: Branch Out Beyond Peanut Butter

While peanut butter is an outstanding go-to, other nut butters bring unique flavors worth exploring as well. Our Raspberry, Banana, and Chocolate Smoothie demonstrates exactly why PB2 Almond Powder deserves a permanent spot in your smoothie rotation. It creates a completely different flavor profile than traditional peanut butter—toastier, slightly more delicate, and wonderfully nutty in a way that complements berries and chocolate beautifully. If you've been wanting to branch out from your beloved peanut butter go-to, almond powder is an exceptional option. The subtle sweetness makes it especially versatile for fruit-forward smoothies!

Tip 8: Use Frozen Fruit For Superior Texture

Amanda's final piece of advice: "Always use frozen fruit—I find this to be a game-changer when it comes to smoothie texture. Frozen fruit makes smoothies significantly creamier than smoothies made with fresh fruit and ice."

Her pro tip? "Keep a 'smoothie bag' in your freezer—aka a big resealable bag where you can store any fresh fruit that might be on its way out. This prevents waste and builds up a nice little stash of smoothie ingredients."

All the smoothies and smoothie bowls in our collection benefit from this approach. Frozen fruit creates that thick, creamy, almost ice-cream-like texture that makes smoothies feel indulgent rather than watery and super quick to drink down. Remember—we want a little bit of satisfaction and satiation, not just another basic beverage option!

Why PB2 Works So Well In Smoothies

"PB2 is a substitute for traditional peanut butter—it has that same nutty, rich flavor," Amanda explains. "The difference is that because the peanuts have been powdered, the fat and extra calories are removed. That's the wonderful thing about PB2—it still has the delicious flavor of classic peanut butter, but it's a way lighter addition."

From a protein perspective, two tablespoons of PB2 Original deliver 6 grams of plant-based protein—a solid contribution to Amanda's 20-30 gram target. But when you really want to power up your smoothie, PB2 Performance takes it further with 20 grams of protein per serving. Whether you choose regular PB2 or PB2 Performance, you're adding meaningful, plant-based protein to your meals, sans any additional bulk or heaviness that will only weigh your smoothie (and your nutritional goals) down. 

National Smoothie Day on June 21st is the perfect excuse to put these eight tips into practice, but honestly? These strategies work every single day of the year. With the right approach and ingredients like PB2, you don't have to sacrifice flavor for nutrition or nutrition for flavor. You just need to know what to put in the blender, and thanks to Amanda, now you do!!

Ready to mix up something amazing? Your blender is waiting!