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    Home » All Recipes » Drinks & Smoothies

    High Calorie Smoothie

    Published: Jul 7, 2023 by Katie Roux

    Jump to Recipe How-To-Photos Watch the Video

    This high-calorie smoothie is nutrient dense, made with over 700 calories and a whopping 34g of protein per serving. 

    It's a healthy smoothie that tastes delicious as is, but it’s also the perfect vehicle to carry additional ingredients and flavors – a build your own recipe. Being able to switch out the flavors means you’ll never get tired of it, and you can keep it seasonal.

    high calorie smoothie in a glass jar with a straw. behind some resh bananas and in front of it strawberries.

    The great thing about making your own high calorie smoothie is you know exactly what’s going into your body. There are no added preservatives or hidden nasties.

    When making smoothies for healthy weight gain, you want them full of clean, high-calorie ingredients. This recipe is full of good, healthy ingredients, perfect for bulking up in a heart friendly way. 

    For more higher calorie smoothies, check out my No-Banana Peanut Butter, Silken Tofu Smoothie or Frozen Fruit Smoothie.

    Jump to:
    • Why make a high calorie smoothie
    • Benefits of weight gain smoothies
    • High-calorie foods to consider
    • Additional ingredients
    • Ingredients & substitution notes
    • Step by step instructions
    • Top tips
    • Variations
    • Storage
    • FAQ
    • Related recipes
    • 📖 Recipe

    Why make a high calorie smoothie

    • For weight gain goals: High-calorie smoothies are an efficient way to increase calorie intake. Blend and go! By incorporating calorie-dense ingredients such as nut butters, avocados, and full-fat dairy products, the calorie content of your smoothie is boosted.
    • Athletes and active people: High-intensity workouts and physically demanding activities soak up a lot of energy. Athletes and active people often need higher levels of calories to support their training, muscle recovery, build muscle mass, and overall performance. 
    • Meal replacement: This is a great on-the-go meal replacement. 
    • Diminished appetites: This can be due to illness, surgery, or medical treatments. It is sometimes challenging to consume enough calories and nutrients when you’re under the weather. In this case, a high-calorie smoothie is an easy solution to pack much-needed calories, even when your appetite isn’t there.

    Benefits of weight gain smoothies

    • Easy Digestion: Liquid meals such as smoothies are typically easier to digest than solid food, making it a great alternative for people with digestive issues, recovering from illness or people with reduced appetite.
    • Time-Efficient: Weight-gain smoothies are much quicker and easier to make than a cooked high-calorie meal.
    • On-the-go: Smoothies are great for people on-the-go as they are portable and easy to pack.
    • Nutrient Dense: High-calorie smoothies are usually packed with a variety of nutrient-dense foods such as fresh fruits, vegetables, nuts, seeds and dairy or alternative.

    High-calorie foods to consider

    I like to include foods are high in calories but can also deliver beneficial nutrients like protein, fiber, healthy fats, and various vitamins and minerals.

    Here are 15 high-calorie ingredients you might consider for a high-calorie smoothie, along with their approximate calorie content per typical serving.

    Food ItemPortion SizeCalories (approx.)Nutritional Benefits
    Bananas1 medium105High in vitamin B6, potassium, magnesium and fiber.
    Avocados half medium 120High in monounsaturated fats (heart healthy), fiber, vitamin K, E, C, and folate.
    Natural Peanut Butter or Almond Butter 2 tbsp 190High in protein, fiber, and a good source of vitamin E and B3. Make sure that it doesn't include any other additives
     Greek Yogurt (full-fat) ½ cup 120High in protein and a good source of calcium, B12 and selenium.
     Coconut Milk ½ cup 200 High in vitamin C and iron, but also high in saturated fat!
     Rolled Oats ½ cup, uncooked 150High in dietary fiber, particularly beta-glucans, and a good source of manganese and phosphorus.
    Protein Powder1 scoop, varies by brand100-200High in protein, some are fortified with additional vitamins and minerals.
    Flaxseeds 2 tbsp100High in dietary fiber and omega-3 fatty acids.
    Chia Seeds 2 tbsp130High in fiber, omega-3 fatty acids, and a variety of minerals including calcium.
    Hemp Seeds3 tbsp170High in protein and omega-3 fatty acids.
    Dates4 pieces250High in dietary fiber, and a good source of potassium and magnesium. I especially love Medjool dates because of their texture and caramel-like flavor!
    Raw Cashews¼ cup170Rich in unsaturated fats, protein, and a good source of copper, magnesium and zinc.
    Raw Almonds¼ cup206High in monounsaturated fats, protein, dietary fiber, vitamin E, and magnesium.
    Honey1 tbsp64Is essentially pure sugar but contains some antioxidants. Maple syrup would also be an option.

    Please remember that these values are seen to be estimates and can vary based on the specific brand, ripeness (in the case of fruits), or preparation methods.

    Additional ingredients

    Not all ingredients in a high-calorie smoothie have to be high-calorie themselves. Here are 10 additional ingredients that might be lower in calories but can add great taste and additional nutrients:

    • Milk: makes a great base. Feel free to use whole milk or an alternative such as soy milk (has all essential amino-acids), oat milk or almond milk.
    • Berries: Strawberries, blueberries, raspberries, and blackberries add natural sweetness and are high in antioxidants and fiber.
    • Spinach: It's virtually tasteless in a smoothie and is an excellent source of iron, calcium, and vitamins A, C, and K. You can use frozen or fresh spinach.
    • Kale: Another leafy green that packs a ton of nutrients and is also high in antioxidants. If you decide to include it make sure to drink the smoothie right away as kale could turn it bitter after a while.
    • Cocoa Powder: A great way to add a chocolate flavor without a lot of calories, plus it's high in antioxidants.
    • Cinnamon: This spice can make your smoothie taste like dessert without adding many calories.
    • Mint Leaves: for subtle mint flavors. Pairs great with chocolate!
    • Fresh Ginger or Turmeric: Adds a spicy kick.
    • Matcha Powder: These can provide a mild caffeine kick and are packed with beneficial antioxidants.
    • Vanilla extract: Can add a wonderful aroma and flavor.

    Ingredients & substitution notes

    all ingredients needed to make a high calorie smoothie.
    • Milk: Serves as the liquid base for your smoothie. Choose the type of milk that suits your dietary preferences or needs, whether it's dairy milk or a plant-based alternative like almond milk, soy milk, or oat milk. Opt for full-fat or higher-calorie options.
    • Avocado: Adds a creamy texture and healthy fats to your smoothie. It's a great ingredient for increasing calorie content while providing essential nutrients like monounsaturated fats, fiber, and vitamins.
    • Bananas Are a natural sweetener and contribute to the smoothie's creaminess.
    • Peanut butter: Peanut butter is a calorie-dense ingredient that adds richness, flavor, and additional healthy fats to your delicious smoothie. Choose natural peanut butter without added sugar or hydrogenated oils.
    • Protein powder: Select a scoop of protein powder that aligns with your dietary preferences and goals, such as whey, casein, soy, or plant-based protein powders. Try a vegan protein powder if you like.
    • Strawberries: For natural sweetness and a vibrant flavor. You can use any berries in season, though – blueberries, blackberries, and raspberries are also great. Frozen or fresh will do. 

    See recipe card for quantities.

    Step by step instructions

    all ingredients for a high calorie smoothie in a blender jug.

    STEP 1: Combine the base ingredients to a good blender or food processor.

    smoothie blended in a belnder jug.

    STEP 2: Add additional ingredients, to the liquid base, depending on the preferred flavor. Add a little extra milk to thin it back, if needed.

    Top tips

    • Use ripe fruit: Ripe fruit blends more smoothly and tastes more vibrant than underripe fruit. Preserve excess ripe fruit for your smoothies by freezing it.
    • Adjust consistency: If your blended smoothie is too thick, thin it with extra milk. For a thicker smoothie, pop in a few extra bananas and blend to thicken it up.
    • Adjust sweetness: Add a little maple syrup or honey if you want a sweeter taste.
    • Sneak in veggies: Other than the color, frozen baby spinach or kale is an easy way to boost your smoothie’s nutrient density. Opt for other veggies like steamed (cooled) carrots or sweet potatoes.
    • Portion control: Keep in mind that high-calorie smoothies can be quite filling. Adjust the quantities of ingredients to meet your specific calorie needs.
    • Have frozen ingredients at hand: Prepare fruit and veggies by peeling, cooking (where necessary), and storing them in the freezer, cut, and ready to go. This will make your process a lot simpler.
    high calorie smoothie in a glass jar with a straw.

    Variations

    • Vegan: Keep this smoothie vegan or dairy-free by choosing a dairy-free milk of choice.
    • Gluten-free: The fruits in this smoothie are naturally gluten-free. Make sure to check the label of your protein powder and peanut butter.

    Storage

    • To store: Store leftover high calorie smoothies in an airtight container for 1 day. The recipe does taste best when consumed immediately. If the mixture has settled and split a little, stir it with a spoon or pop it back into the blender before consuming. 

    FAQ

    What are high-calorie smoothies? 

    A high-calorie smoothie is a blended drink that contains ingredients specifically chosen to provide a high amount of calories. It is often used to gain weight.

    Can I use any type of milk? 

    Yes, any type of milk will work in this recipe. Dairy milk, like full-fat milk, can add extra calories and nutrients. Alternatively, choose plant-based versions like almond, soy, or oat milk, which can also contribute to the calorie content.

    Can I add a sweetener? 

    Yes, choose natural sweeteners like honey, maple syrup, or dates for the best way to lift the taste of your smoothie. Remember that these sweeteners will contribute some extra calories, so use them in moderation.

    How can I make this smoothie more nutrient-rich? 

    By including fruits and veggies rich in vitamins and minerals. Spinach, kale or berries are great choices. Celery or carrots are other great options.

    Related recipes

    Looking for other recipes like this? Try these:

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    📖 Recipe

    high calorie smoothie in a glass jar with a straw. behind some resh bananas and in front of it strawberries.

    High Calorie Smoothie

    Author: Katie Roux
    I hope you enjoy this tasty high calorie shake, made with healthy ingredients. With over 700 calories and 34g of protein, it's a great base recipe to build on and include your own favorite flavors.
    If you love this recipe as much as we do, click on the 5-stars below!
    5 from 3 votes
    Print Pin Rate
    Prep Time: 5 minutes minutes
    Total Time: 5 minutes minutes
    Course: Breakfast, Snack
    Cuisine: International
    Servings: 1

    Equipment

    • 1 strong blender
    Prevent your screen from going dark

    Ingredients

    Base

    • 1 ½ cups (345 ml) milk of choice (dairy, soy...) *see notes
    • ½ avocado
    • 2 bananas *fresh or frozen
    • 2 tablespoon peanut butter
    • 1 tablespoon scoop protein powder *optional

    Optional Add-Ins

    • 2 handfuls of strawberries
    • 2 handfuls of (canned) pineapple
    • 2 teaspoon cocoa powder
    You can find detailed step-by step-photos above the recipe card.

    Instructions

    • Add all of the ingredients to a high-speed blender.
    • Blend until smooth. Taste and adjust sweetness and texture. For a sweeter smoothie, add a tablespoon of maple syrup or honey, for a thinner smoothie, add more milk.

    Video

    Notes

    • makes about 3 cups of smoothie
    • Bananas: use fresh or frozen bananas for a creamier texture. You might need a splash more milk if using frozen.
    • Use ripe fruit: Ripe fruit blends more smoothly and tastes more vibrant than underripe fruit.
    • Adjust consistency: If your blended smoothie is too thick, thin it with extra milk. For a thicker smoothie, pop in a few extra bananas and blend to thicken it u
    • Sneak in veggies: Other than the color, frozen baby spinach or kale is an easy way to boost your smoothie’s nutrient density. 
    • Adjust sweetness: Add a little maple syrup or honey if you want a sweeter taste.

    Nutrition

    Serving: 1. | Calories: 743kcal | Carbohydrates: 78g | Protein: 34g | Fat: 39g | Saturated Fat: 7g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 20g | Cholesterol: 23mg | Sodium: 303mg | Potassium: 2023mg | Fiber: 17g | Sugar: 35g | Vitamin A: 1090IU | Vitamin C: 31mg | Calcium: 540mg | Iron: 5mg
    All nutritional information is based on third-party calculations and should be considered estimates.
    Tried this recipe?Leave a rating and comment telling us how you liked it! Or tag @wholefoodsoulfood__kitchen on Instagram so we can admire your creations!

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    Comments

      5 from 3 votes (2 ratings without comment)

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      Recipe Rating




    1. Rick Passon says

      March 19, 2025 at 6:00 am

      5 stars
      SO easy, more nutritious than what you order online and far cheaper.

      Reply
      • Katie Roux says

        March 22, 2025 at 6:43 pm

        Very happy to hear that 🙂

        Reply
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