Berry Tahini Protein

The Berry Tahini Protein smoothie is a unique fusion of sweet mixed berries with the rich, nutty depth of Middle Eastern tahini.
This innovative combination creates a nutritionally complete beverage that balances fruity brightness with the satisfying richness of sesame seed butter, enhanced with warm notes of cinnamon and dates for a subtly sweet, complex flavor profile.
Designed to provide sustained energy and muscle support, this purple-hued smoothie delivers a perfect balance of protein, healthy fats, and complex carbohydrates in a delicious, satiating format.
Whether you're looking for a post-workout recovery drink, a substantial breakfast on-the-go, or a nutrient-dense meal replacement, the Berry Tahini Protein offers exceptional nutrition with a distinctive flavor that stands apart from typical berry or nut butter smoothies.


- Excellent source of plant-based protein from tahini and optional protein powder
- Rich in calcium and iron, often lacking in many diets
- Provides heart-healthy monounsaturated fats and essential fatty acids
- Contains antioxidants from berries that support cellular health
- Features fiber and complex carbohydrates for sustained energy


1 cup mixed berries (strawberries, blueberries, raspberries)
2 tablespoons tahini (sesame seed butter)
1 ripe banana
2-3 Medjool dates, pitted
1/2 teaspoon ground cinnamon
1 cup almond milk or oat milk
1 scoop vanilla protein powder (optional)
1 tablespoon chia seeds
1/2 cup ice cubes (if using fresh berries)


Mixed Berries: Packed with antioxidants, particularly anthocyanins, that fight oxidative stress. High in vitamin C for immune support and collagen production. Provide fiber for digestive health and blood sugar regulation. Contain various phytonutrients that support brain health and reduce inflammation.
Tahini: Rich in protein with all essential amino acids. Excellent source of calcium, iron, magnesium, and zinc. Contains heart-healthy monounsaturated and polyunsaturated fats. Provides vitamin E and B vitamins for skin health and energy production.
Banana: Offers potassium for heart health and muscle function. Contains prebiotic fiber that supports gut health. Provides vitamin B6 for brain development and function. Adds natural sweetness and creamy texture.
Medjool Dates: Natural sweetener with a low glycemic impact due to fiber content. Rich in potassium, magnesium, copper, and manganese. Provide antioxidants including flavonoids, carotenoids, and phenolic acid. Support digestive health with soluble and insoluble fiber.
Cinnamon: Contains powerful antioxidants including polyphenols. May improve insulin sensitivity and lower blood sugar levels. Has anti-inflammatory and antimicrobial properties. Supports heart health and brain function.
Almond/Oat Milk: Provides vitamin E and plant protein. Often fortified with calcium and vitamin D for bone health. Oat milk offers beta-glucans for heart health. Lower environmental impact than dairy milk.
Protein Powder (optional): Supports muscle recovery and growth. Provides satiety to keep you fuller longer. Stabilizes blood sugar levels. Quality protein powders offer additional vitamins and minerals.
Chia Seeds: Excellent source of omega-3 fatty acids for heart and brain health. Provide fiber for digestive health and prolonged fullness. Contain protein, calcium, phosphorus, and zinc. Help stabilize blood sugar and improve hydration.


Calories: Approximately 450 (with protein powder)
Protein: 25g
Carbohydrates: 60g
Fiber: 13g
Fat: 16g (primarily healthy monounsaturated fats)
Key vitamins and minerals: Calcium, Iron, Magnesium, Zinc, Vitamin E, B vitamins
Antioxidants: Anthocyanins, polyphenols, sesamin, sesamolin


- High-speed blender
- Measuring cups and spoons
- Cutting board and knife (for banana)
- Serving glasses


1. If using frozen berries, allow them to thaw slightly for 5 minutes.
2. Peel and slice the banana.
3. Pit the dates and chop them into smaller pieces (soak in warm water for 5 minutes if they're too hard).
4. Add almond or oat milk to the blender first.
5. Add tahini, banana, berries, dates, cinnamon, protein powder if using, and chia seeds.
6. Add ice if using fresh berries.
7. Blend on low speed first, then increase to high until smooth and creamy (about 60 seconds).
8. Taste and adjust sweetness by adding more dates if needed. If too thick, add more milk; if too thin, add more ice or frozen berries.

Total preparation time: 10 minutes


- Serve in a glass jar or bowl and eat with a spoon for a more substantial breakfast
- Top with a sprinkle of sesame seeds and additional berries for visual appeal
- Garnish with a small pinch of cinnamon or a thin slice of banana
- For a smoothie bowl variation, reduce the liquid slightly and top with granola, sliced fruit, and a drizzle of tahini
- Pair with a small piece of whole grain toast for a complete breakfast


- Best consumed immediately after preparation for optimal texture and nutritional benefits
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- Will thicken considerably when stored due to the chia seeds; thin with additional milk before consuming
- Not recommended for freezing as the texture of tahini may change upon thawing
- If preparing ingredients ahead, store measured tahini separately from other ingredients


Nut butter alternative: Substitute tahini with almond or cashew butter for a different flavor profile
Lower sugar option: Reduce dates to 1 and use unsweetened vanilla protein powder
Higher protein version: Add an additional scoop of protein powder or 2 tablespoons of hemp seeds
Chocolate variation: Add 1 tablespoon of cacao powder for a chocolate-berry-tahini combination
Green power boost: Add 1 cup of baby spinach (the berry color will mask the green)
Warming spice blend: Add 1/4 teaspoon each of cardamom and nutmeg for a chai-inspired flavor


- Excellent as a substantial breakfast to start your day with balanced nutrition
- Perfect post-workout recovery drink within 30-60 minutes after exercise
- Great as a meal replacement when you need sustained energy throughout the day
- Suitable as a satisfying afternoon snack to prevent energy crashes
- Ideal as a pre-workout meal 1-2 hours before exercise for sustained energy


Muscle recovery and growth: The combination of complete protein from tahini and added protein powder provides all essential amino acids needed for muscle repair and growth. When consumed after exercise, this protein helps rebuild damaged muscle fibers and stimulates muscle protein synthesis.
Sustained energy release: Unlike smoothies that rely heavily on fruit sugars, this blend contains a balance of protein, healthy fats, and complex carbohydrates that provide steady, long-lasting energy without blood sugar spikes and crashes. The fiber from berries, banana, and chia seeds further slows sugar absorption.
Bone health support: Tahini is exceptionally rich in calcium, providing about 15% of the daily recommended intake in just two tablespoons. Combined with the fortified plant milk, this smoothie offers significant bone-strengthening benefits, particularly important for those who don't consume dairy.
Iron deficiency prevention: Both tahini and chia seeds are good plant sources of iron, and the vitamin C in berries enhances iron absorption. This makes the smoothie particularly valuable for menstruating women, athletes, and those following plant-based diets who may be at higher risk for iron deficiency.
Heart health promotion: The monounsaturated fats in tahini, omega-3s in chia seeds, and antioxidants in berries all support cardiovascular health through different mechanisms, from reducing inflammation to improving cholesterol profiles and supporting healthy blood pressure.
Digestive wellness: With approximately 13g of fiber per serving, this smoothie supports healthy digestion, regular elimination, and the growth of beneficial gut bacteria, which are increasingly linked to overall health, immunity, and even mood regulation.


- Those with sesame allergies should substitute tahini with a suitable alternative nut or seed butter
- Individuals with diverticulitis may need to avoid small seeds from berries and chia
- Those monitoring calorie intake should note this is a nutrient-dense, higher-calorie smoothie
- People with diabetes should monitor their blood sugar response, though the protein and fat help moderate sugar absorption
- If using protein powder, check ingredients for potential allergens or additives


- Good quality tahini should be smooth and pourable, not bitter or overly thick
- Stir tahini well before measuring as natural separation can occur
- Frozen mixed berries often provide better value and convenience than fresh out of season
- For the smoothest result, a high-powered blender works best with tahini
- If you're new to tahini, start with 1 tablespoon and adjust to taste


Spring Version: Use fresh strawberries at the height of their season and add 1 tablespoon of fresh mint leaves for brightness. Consider using a lighter amount of tahini (1.5 tablespoons) for a more refreshing profile.

Summer Version: Use whatever berries are freshest and local, consider adding 1/4 cup of fresh cherries when in season. Serve over extra ice for a more cooling effect on hot days.

Fall Version: Add 1/4 teaspoon of ground cardamom, increase cinnamon to 1 teaspoon, and consider adding 1 tablespoon of pumpkin puree for seasonal flavor. Use ripe fall blackberries if available.

Winter Version: Use frozen summer berries, increase tahini to 3 tablespoons for extra richness, add a pinch of nutmeg and clove, and consider using warmed milk for a less chilling effect.


Athlete's Power Pack: Double the protein powder, add 1 tablespoon of MCT oil, 1/4 teaspoon of sea salt for electrolytes, and 1 teaspoon of maca powder for energy support.

Iron Boosting: Use more dark berries (especially blackberries), add 1 tablespoon of blackstrap molasses, 1 tablespoon of pumpkin seeds, and increase vitamin C with a squeeze of lemon juice to enhance iron absorption.

Heart Health: Add 1 tablespoon of ground flaxseed, use exclusively blueberries and strawberries, and include 1/4 teaspoon of cardamom to further support cardiovascular function.

Digestive Support: Add 1/2 teaspoon of ginger, 1 tablespoon of ground flaxseed, substitute the dates with 1 tablespoon of raw honey, and include 1/4 cup of kefir for probiotics.

Brain Boost: Use exclusively blueberries, add 1 tablespoon of walnuts, 1/2 teaspoon of lion's mane mushroom powder, and 1 teaspoon of MCT oil for cognitive support.


Q: What exactly is tahini and how do I select a good one?
A: Tahini is a paste made from ground, hulled sesame seeds, similar to a nut butter. Good quality tahini should be smooth, pourable, and have a rich, nutty flavor without excessive bitterness. Look for tahini made from hulled sesame seeds with nothing added except perhaps a little salt. Middle Eastern and Mediterranean brands often produce the best tahini. Store it at room temperature and stir well before using, as natural separation may occur.

Q: I find tahini a bit bitter. How can I balance that in this smoothie?
A: The sweetness from the banana and dates, along with the berries and cinnamon, should balance tahini's natural bitterness. If you still find it too bitter, you can: 1) Start with just 1 tablespoon of tahini and gradually increase as you become accustomed to the flavor, 2) Add an additional date or a touch of honey, 3) Use a lighter-colored tahini made from hulled sesame seeds, which is typically less bitter than darker varieties, or 4) Toast the tahini in a dry pan for 1-2 minutes before using it in the smoothie, which can mellow the bitter notes.

Q: Can I prepare the ingredients for this smoothie ahead of time?
A: Yes! You can create convenient "smoothie packs" by portioning all solid ingredients (except tahini) into freezer bags or containers and freezing them. When ready to make your smoothie, simply add the liquid, tahini, and your frozen ingredient pack to the blender. Tahini is best added fresh rather than frozen as its texture can change. This preparation method can save significant time on busy mornings while ensuring you have a nutritious breakfast option ready to go.

Q: How do I adjust this recipe if I don't have protein powder?
A: If you don't have protein powder, you can still create a protein-rich smoothie by: 1) Increasing the tahini to 3 tablespoons, 2) Adding 2 tablespoons of hemp seeds, which are rich in complete protein, 3) Including 1/4 cup of Greek yogurt for an additional protein boost, or 4) Adding 2 tablespoons of collagen peptides if you're not vegetarian. These adjustments will ensure you still get adequate protein without changing the flavor profile significantly.

Q: Will this smoothie keep me full until lunch?
A: Yes, this smoothie is specifically designed to provide sustained satiety. The combination of protein from tahini and optional protein powder, healthy fats, and fiber from chia seeds, berries, and banana creates a nutritionally complete meal that digests slowly, providing steady energy and preventing hunger for 3-4 hours for most people. If you're very active or have higher caloric needs, consider adding an additional tablespoon of tahini or nut butter to increase the staying power even further.