Peppermint Chocolate Protein Thick Blender Smoothie
A thick, velvety chocolate-mint protein smoothie that satisfies sweet cravings without needing special ice cream makers. Packed with protein and cocoa richness, it offers a soothing evening treat that supports steady energy.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
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Prep
5 min
Cook
0 min
Total
5 min
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Equipment
Blender
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
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Ingredients
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Instructions
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- 01
Add 0
Add 0.5 cups of 2% reduced-fat milk, 1 scoop of vanilla whey protein powder, 1.5 tablespoons of unsweetened cocoa powder, 0.5 medium frozen banana, and 0.125 teaspoon of peppermint extract into a high-speed blender container.
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Add 1 cup of ice cubes to…
Add 1 cup of ice cubes to the blender container on top of the liquid and powder ingredients.
Ready when: everything is assembled and ready to enjoy
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Secure the blender lid and blend on…
Secure the blender lid and blend on high speed for 45 to 60 seconds until the mixture is completely smooth, thick, and frost-like. Stop and scrape down the sides with a spatula halfway through if needed.
Look for: the mixture is completely smooth, thick, and frost-like
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Pour or scoop the thick smoothie directly…
Pour or scoop the thick smoothie directly into a chilled glass or bowl.
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Top with 1 teaspoon of dark chocolate…
Top with 1 teaspoon of dark chocolate chips, if using, and serve immediately with a spoon.
Ready when: everything is assembled and ready to enjoy
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