This is the perfect post workout smoothie. It’s packed with protein, healthy carbs, antioxidants, healthy fats, and is super creamy and sweet.

A scoop of vanilla protein powder blends with pineapple, banana, watermelon, a juicy pear, avocado and a little yellow squash into a thick, tropical drink that refuels you after a workout and tastes like a treat.

The Best Power Protein Smoothie (Creamy, Tropical and Packed with Fruit)

A good recovery smoothie needs two things: protein to help your muscles rebuild and carbohydrates to refill your energy. This one has both. The protein powder brings the protein, and the pineapple, banana, watermelon and pear bring natural carbs and plenty of sweetness. Half an avocado adds healthy fat and turns the whole thing silky and rich.

Then there is the secret ingredient. Half a raw yellow summer squash blends in completely. It is mild and slightly sweet, so the fruit hides it, and it adds extra vegetables and body without any vegetable taste. You could even throw in some kale or spinach to make it even that much more power packed!

The flavor is bright and tropical. Pineapple gives it a tangy pop, watermelon makes it light and refreshing, and the banana and vanilla protein make it taste almost like a milkshake. Ice or frozen tropical fruit keeps it frosty and thick.

Because it uses whole fruit instead of juice, you also get the fiber, which helps keep you full. It is a great way to use up a ripe banana, the last few chunks of a watermelon or a pear that needs to be eaten, and it comes together in less than a minute in a high speed blender.

Why You’ll Love This Post Workout Smoothie

Protein packed. A scoop of whey or vegan protein powder helps you recover after a workout.
Naturally sweet. Pineapple, banana, watermelon and pear supply all the sweetness, with no added sugar.
Super creamy. Avocado and banana make it thick and smooth.
Hidden veggies. Yellow squash blends in completely, and you can add greens too.

Ingredients You’ll Need

Exact amounts are in the recipe card below.

Coconut or almond milk: The liquid base. Both keep the smoothie dairy free. Coconut milk leans tropical, which suits the pineapple, while almond milk is more neutral. Use the drinkable carton kind, not canned coconut milk.
Vanilla whey or vegan protein powder: One scoop adds protein and a hint of vanilla sweetness. Whey blends smooth and creamy. Pea or other plant based protein makes it vegan. Check the label and choose one without a lot of added sugar. If your powder is unflavored, add a splash of vanilla extract or an extra chunk of banana.
Fresh pineapple: Adds tangy, tropical sweetness. Ripe pineapple smells sweet at the base. Frozen pineapple chunks work and make the smoothie thicker. Canned pineapple packed in juice is fine too, just drain it first.
Banana: Adds sweetness and creamy body, plus easy carbs after a workout. Riper bananas with brown spots are sweeter and blend creamier.
Watermelon: Light, juicy and hydrating. It thins the smoothie a little and makes it refreshing. Seedless is easiest.
Bartlett pear: Ripe Bartlett pears are soft, juicy and very sweet. Wash it, leave the skin on for fiber, and cut out the core and seeds before blending.
Avocado: Half an avocado makes the smoothie rich and silky and adds healthy fat. Remove the pit and skin. The flavor disappears behind the fruit. A ripe avocado gives slightly when you press it.
Yellow summer squash: Half a raw squash, washed and cut into chunks. It is mild and slightly sweet and blends away completely. Zucchini works the same way.
Ice or frozen tropical fruit: Two cups chill and thicken the smoothie. Frozen mango or pineapple adds even more flavor and keeps it from tasting watered down.

How to Make a Power Protein Smoothie

Prep the produce. Peel the banana. Cut the pineapple and watermelon into chunks. Wash the pear, cut it in half and remove the core and seeds. Pit and peel the avocado half, and cut the squash into chunks.
Add the milk and protein first. Pour the coconut or almond milk into the blender, then add the protein powder. Putting the powder near the liquid helps it dissolve instead of sticking to the sides or leaving dry clumps at the bottom of the glass.
Layer the rest in order. Add the pineapple, banana, watermelon, pear, avocado, squash and finally the ice or frozen fruit. Heavier frozen ingredients on top push everything down toward the blades. Soft, juicy fruit like watermelon and pineapple releases liquid first, which helps the avocado and squash blend.
Blend. Blend on high for 30 to 45 seconds until smooth. A high speed blender like a Vitamix will make it completely silky. It is ready when it looks thick, pale yellow and creamy with no flecks of squash or pear skin.
Adjust. For a thicker consistency, add more ice or frozen fruit and blend again. If it is too thick, add a splash more milk. Taste it, too. If it needs more sweetness, add another chunk of banana or pineapple.
Serve right away. Pour into a tall glass and drink it soon after your workout while it is cold and frothy.

Kami’s tip: Want it even more power packed? Throw in a handful of kale or spinach. For a thicker consistency, add more ice or frozen fruit.

Ways to Customize This Smoothie

Add greens. A handful of kale or spinach turns it green without changing the flavor much.
Change the fruit. Mango, peaches or strawberries all work in place of the watermelon or pear.
Use a different protein. Swap in plain Greek yogurt if you don’t have protein powder.
Make it a bowl. Use less milk, pour it into a bowl and top with granola and sliced fruit.

Power Protein Smoothie FAQs

When should I drink a post workout smoothie? Soon after your workout is ideal, when your body is ready to use the protein and carbs for recovery.
Can I taste the squash or avocado? Not really. Both are mild and blend in completely behind the pineapple, banana and vanilla.
Can I make it without protein powder? Yes. It will still be creamy and sweet. Add Greek yogurt for some protein instead.
Should I remove the pear core and seeds? Yes. Cut out the core and seeds before blending. Keep the skin on for fiber.
Can I use frozen fruit instead of ice? Yes. Frozen tropical fruit makes it thicker and more flavorful.
What if I don’t have yellow squash? Use zucchini, or leave it out and add a few more chunks of pineapple or watermelon.
Can I use a regular blender? Yes. Cut the squash and pear into smaller pieces, and blend a little longer, stopping to stir if needed.
Is this smoothie dairy free? Yes, with coconut or almond milk and a vegan protein powder.
Is it okay to blend raw squash? Yes. Yellow summer squash is tender and mild when raw. Just wash it well and trim the ends.
Can I add oats? Yes. A few tablespoons of rolled oats add more slow energy and make it even thicker.
Can I make it ahead? It is best fresh, since the avocado and pear can darken. Pour leftovers into ice cube trays and freeze them for your next smoothie.

Power Protein Smoothie- No Diets Allowed

Pineapple Avocado Protein Smoothie

Pineapple avocado protein smoothie made with vanilla protein powder, pineapple, banana, watermelon, pear, avocado and yellow squash. It is creamy, sweet and packed with protein for after a workout.

Print Recipe Pin Recipe

Ingredients

1 cup coconut or almond milk
1 scoop vanilla whey or vegan protein powder
1 cup fresh pineapple chunks
1 medium banana peeled
1 cup watermelon chunks
1 Bartlett pear washed and cut in half (keep seeds and core for extra nutrients)
1/2 avocado pit and skin removed
1/2 yellow summer squash
2 cups ice or tropical frozen fruit

Instructions

Add all ingredients into Vitamix blender in order listed. Blend on high for 30 to 45 seconds until smooth.
For thicker consistency, add more ice or frozen fruit.

Made this smoothie? Leave a star rating in the recipe card and tell me how it turned out in the comments below. I love hearing your favorite post workout combinations.