This grape smoothie recipe is sponsored by California Grapes. All thoughts and ideas are my own.
This High Protein Grape Smoothie with California Grapes is delicious and provides the perfect balance of nutrients to promote stable blood sugars and fuel you throughout your day, whether you’re headed back to school or into the office.
California grape smoothie recipe
This grape smoothie recipe adds the perfect bit of flavor and nutritional balance to your day. Enjoy it as a brain-fueling school-day breakfast, or a blood sugar balancing afternoon snack.
California grapes are perfect for adding to recipes, like our grape smoothie here, or just snacking on throughout the day. Keep reading for blood sugar friendly tips for enjoying grapes!
Diabetes smoothie formula
I have a go-to smoothie formula I like to use:
Liquid + Fruit/Vegetable + Fat + Protein + Grain/Fiber
Sometimes, some of those categories overlap, and occasionally we leave one of them out. But, generally speaking, these are the different categories we’re looking for to build a blood sugar friendly smoothie. I also like for smoothies to have no added sugar. I prefer to rely on the natural sweetness of ingredients… like California grapes!
Here’s how our grape smoothie ingredients fit into the formula:
- California grapes (green, black, or red) cover our fruit portion of the formula and provide beneficial antioxidants and other polyphenols. Also, they may help protect against metabolic decline in the brain associated
with natural aging. - Plain Greek yogurt provides protein, and depending on what type you’re using a fat source as well.
- Unsweetened almond butter is our plant based fat source, but it also provides some protein and fiber.
- Chia seeds add even more fiber.
- Hemp seeds add plant based fat and some protein.
- Vanilla protein powder adds an extra dose of protein. Look for varieties with no added sugar.
- 100% grape juice really helps the purple color of this smoothie pop!
All of these ingredients come together to make a high protein AND high fiber smoothie, that is great for people who pay attention to their blood sugars. Higher amounts of both protein and fiber slow down digestion and promote healthy blood sugars after you eat… or drink.
Can you put grapes in a smoothie?
Yes, you can for sure put grapes in a smoothie.
I actually first started putting grapes in my smoothies years ago. Through a series of unfortunate miscommunications about grocery shopping, we ended up with several pounds of grapes in our fridge. Whoops! I froze some of them so we could still use them in other recipes. A few days later as I was getting some ingredients out to make a smoothie, I thought, “Why have I never thought to put grapes in a smoothie before?!” And, the rest is history 🙂
Are grapes good in smoothies?
Yes, they are not only delicious, but they also add antioxidants and other micronutrients. And, they offer a great way to naturally sweeten our smoothie.
Back to school brain health benefits of California grapes
As we enter into back-to-school season, it’s even more important to make sure we’re fueling with a quality breakfast. And, one of the things I love most about smoothies is how easy they are in the mornings. So they make for an ideal breakfast when you’re trying to get yourself and the kids out the door in the morning!
Plus, recent research has shown that California grapes:
- Help maintain a healthy brain.
- Contribute to overall brain health.
- May help protect against metabolic decline in the brain associated with natural aging.
How to make a grape smoothie
Smoothies are so easy to make… one of the many things I love about them. But, there are a few tips I have for this specific grape smoothie recipe…
- Try using frozen grapes. If you use frozen grapes you’ll get a thicker smoothie, and if you use fresh grapes you’ll have a more liquid smoothie. Nutrition information stays the same either way, so go with whichever version you prefer most.
- I love using black grapes for the deep purple color they provide, but all colors of California grapes (red, green, and black) have a similar nutrition profile. Pick whichever color you like best.
- I like to grind up the hemp seeds and chia seeds for a smoother texture in my smoothies.
- If you like adding toppings to your smoothies, add some additional frozen grapes and flaked coconut for a beautiful garnish!
- The recipe as written is great for a meal. But, if you want to enjoy a smoothie as a snack, I recommend cutting it in half.
High Protein California Grape Smoothie
Ingredients
- 2/3 cup seedless California grapes green, black, or red
- 1/2 cup Plain Greek yogurt
- 1 Tbsp unsweetened almond butter
- 1 Tbsp chia seeds
- 1 Tbsp hemp seeds
- 1 scoop vanilla protein powder
- 2-3 Tbsp 100% grape juice*
Instructions
- Add all of your ingredients to a high powered blender. Blend on high for 45-60 seconds until smooth.
Notes
- I like to freeze my grapes before making this smoothie. Frozen grapes give the smoothie a slightly thicker consistency, which I love!
- You can add half of a frozen banana to this recipe to make it sweeter if you’d like. I prefer it as is, but if you don’t mind the extra carbohydrate, the banana grape smoothie combo is tasty as well!
- *You can make your own fresh grape juice at home. Just add seem fresh grapes to a blender for 30-45 seconds. Then strain the liquid!
- Topping ideas: frozen grapes, flaked coconut, chopped nuts
- The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.
Nutrition
More delicious California grape recipes
Looking for more delicious grape recipes made with California grapes? Check these out!
Dark Chocolate covered Grapes with Nuts
The Best Roasted Grapes with Goat Cheese Crostini
