Raspberry Hemp Protein

The Raspberry Hemp Protein smoothie is a complete plant-based nutrition powerhouse that combines the antioxidant benefits of raspberries with the exceptional protein profile of hemp seeds.
This vibrant ruby-colored blend delivers a perfect balance of essential amino acids, healthy fats, and fiber that satisfies hunger while supporting muscle recovery, immune function, and overall vitality.
Enhanced with raw cacao for additional antioxidants and a touch of chocolate flavor, this smoothie offers a delicious way to incorporate complete plant protein into your diet without relying on processed protein powders.
Whether you're following a plant-based lifestyle, seeking post-workout recovery support, or simply looking for a nutritionally complete meal in a glass, the Raspberry Hemp Protein smoothie delivers sustained energy, exceptional nutrition, and remarkable flavor in one convenient package.


- Provides complete plant protein with all nine essential amino acids for muscle maintenance and growth
- Rich in omega-3 and omega-6 fatty acids in the optimal ratio for reducing inflammation
- Contains powerful antioxidants that combat oxidative stress and support cell protection
- Delivers fiber that supports digestive health and promotes satiety
- Offers an excellent source of iron, magnesium, and zinc often lacking in plant-based diets


1 cup fresh or frozen raspberries
3 tablespoons hemp seeds
1 ripe banana
1 tablespoon raw cacao powder
1 cup unsweetened almond milk
1 tablespoon almond butter
1 teaspoon pure maple syrup (optional)
1/2 teaspoon vanilla extract
Pinch of sea salt
Ice cubes (optional, if using fresh raspberries)


Raspberries: Packed with antioxidants including ellagic acid, quercetin, and anthocyanins that reduce inflammation and oxidative stress. Excellent source of vitamin C for immune support and collagen production. High in fiber, particularly soluble fiber, that supports digestive health and helps remove toxins.
Hemp Seeds: One of nature's most perfect proteins, containing all nine essential amino acids in an easily digestible form. Exceptional source of gamma-linolenic acid (GLA), a rare omega-6 fatty acid with anti-inflammatory properties. Rich in minerals including magnesium, zinc, iron, and phosphorus that support energy, immunity, and bone health.
Banana: Provides easily digestible carbohydrates for quick energy and glycogen replenishment. Rich in potassium that helps prevent muscle cramps and supports proper nerve function. Contains prebiotic fiber that feeds beneficial gut bacteria and supports digestive health.
Raw Cacao Powder: One of the richest sources of flavanols that support cardiovascular health and cognitive function. Contains phenylethylamine (PEA), a compound that may enhance mood and mental alertness. Provides minerals including magnesium, iron, and zinc that support muscle function, energy, and immunity.
Almond Milk: Low in calories but rich in vitamin E, an important antioxidant that protects cells from oxidative damage. Often fortified with calcium and vitamin D for bone health. Provides a creamy base without the saturated fat or lactose of dairy milk.
Almond Butter: Rich in monounsaturated fats that support heart health and provide sustained energy. Good source of vitamin E, magnesium, and manganese that support antioxidant defense and metabolism. Adds creamy texture and satiety to the smoothie.
Maple Syrup: Contains minerals including manganese, zinc, and potassium. Provides antioxidants including quebecol, which is unique to maple syrup. Offers a lower glycemic option compared to refined sugars.
Vanilla Extract: Contains vanillin, an antioxidant with anti-inflammatory properties. May help reduce anxiety and improve mental performance through its aroma compounds. Enhances the perception of sweetness, allowing for less added sugar.
Sea Salt: Contains trace minerals not found in refined salt. Helps activate taste buds to enhance the overall flavor profile. Supports proper hydration and electrolyte balance in small amounts.


Calories: Approximately 380
Protein: 15g
Carbohydrates: 37g
Fiber: 11g
Sugar: 17g (primarily from fruits)
Fat: 22g (primarily healthy omega-3, omega-6, and monounsaturated fats)
Key vitamins and minerals: Vitamin C, vitamin E, magnesium, zinc, iron, potassium
Omega-3 fatty acids: 3g
Omega-6 fatty acids: 7g


- Blender (standard or high-speed)
- Measuring cups and spoons
- Serving glass


1. Add almond milk to the blender first to help the blades move freely.
2. Add banana (break into chunks if using a standard blender).
3. Add raspberries, hemp seeds, raw cacao powder, almond butter, maple syrup (if using), vanilla extract, and sea salt.
4. Add ice if using fresh raspberries (omit if using frozen raspberries).
5. Blend on low speed first to combine ingredients, then increase to high.
6. Blend until smooth and creamy, about 45-60 seconds.
7. Pause to scrape down the sides if needed, especially to incorporate the cacao powder fully.
8. If too thick, add more almond milk; if too thin, add more frozen raspberries or ice.
9. Taste and adjust sweetness with additional maple syrup if desired.

Total preparation time: 5-7 minutes


- Serve in a glass and garnish with a few whole raspberries and a sprinkle of hemp seeds
- For a smoothie bowl variation, use less liquid and top with sliced banana, additional berries, and a drizzle of almond butter
- For extra protein after a workout, pair with a small handful of raw almonds
- For a complete breakfast, serve alongside a slice of whole grain toast with avocado


- Best consumed immediately after preparation for optimal nutrient content and texture
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- The smoothie will thicken when stored due to the fiber content of raspberries and hemp seeds
- Shake or stir well before drinking if separation occurs
- Not recommended for freezing as the texture may change upon thawing


Extra protein boost: Add 1 tablespoon of additional hemp seeds or 1 scoop of plant-based protein powder
Lower sugar option: Use 1/2 banana instead of a whole one and omit the maple syrup
Green version: Add a small handful of spinach (the color will remain predominantly pink/purple)
Omega boost: Add 1 tablespoon of ground flaxseed or chia seeds
Digestive support: Add 1/4 teaspoon of ginger powder or 1/2-inch piece of fresh ginger
Adaptogenic enhancement: Add 1/2 teaspoon of maca powder or ashwagandha powder


- Excellent as a protein-rich breakfast to start your day with sustained energy
- Perfect as a post-workout recovery drink within 30-60 minutes after exercise
- Great as a mid-afternoon meal replacement when you need substantial nutrition
- Ideal for those transitioning to a more plant-based diet and concerned about protein intake


Complete plant protein nutrition: Hemp seeds provide all nine essential amino acids (including the often-difficult-to-obtain lysine and methionine) in a highly digestible form, making this smoothie a complete protein source comparable to animal products. The balanced amino acid profile supports muscle repair, immune function, enzyme production, and overall protein needs, particularly beneficial for those following plant-based diets.
Optimal fatty acid balance: Hemp seeds contain omega-3 and omega-6 fatty acids in the ideal 1:3 ratio recommended for human health. This balance helps regulate inflammation pathways in the body, potentially reducing chronic inflammation that contributes to numerous health conditions. The gamma-linolenic acid (GLA) in hemp is particularly valuable for hormonal balance and skin health.
Enhanced exercise recovery: The combination of easily digestible carbohydrates from banana, complete protein from hemp seeds, and anti-inflammatory compounds from raspberries and cacao creates an ideal post-workout recovery drink. Research suggests this nutrient combination can help reduce exercise-induced muscle damage, replenish glycogen stores, and support protein synthesis for muscle repair.
Improved iron absorption: The vitamin C from raspberries enhances the absorption of the plant-based (non-heme) iron found in hemp seeds, potentially helping prevent iron deficiency, a common concern in plant-based diets. The raw cacao further contributes to the iron content, making this smoothie particularly supportive of healthy red blood cell production and oxygen transport.
Blood sugar regulation: The fiber, healthy fats, and protein in this smoothie help slow the absorption of sugars, promoting stable blood glucose levels and sustained energy. The specific flavonoids in raspberries and cacao may also support insulin sensitivity, potentially improving glucose metabolism over time with regular consumption.
Cognitive and mood support: The omega fatty acids in hemp seeds are essential for brain cell structure and function, while the flavanols in cacao have been shown to support blood flow to the brain and cognitive performance. Additionally, cacao contains compounds that may influence neurotransmitter activity related to mood and focus, potentially supporting mental wellbeing alongside physical health.


- Those with allergies to tree nuts should substitute almond milk and almond butter with appropriate alternatives
- Individuals with digestive sensitivities may want to start with a smaller amount of hemp seeds and gradually increase
- People taking certain medications (including blood thinners) should consult with their healthcare provider about consuming large amounts of cacao regularly
- Those monitoring calorie intake should be aware that this is a nutrient-dense smoothie with healthy but substantial calories


- For maximum protein benefit, choose unhulled hemp seeds (sometimes called hemp hearts) rather than hemp protein powder
- To enhance the chocolate flavor without adding more cacao, add a drop of pure peppermint extract
- If raspberries are too seedy for your preference, strain half the smoothie through a fine mesh sieve before blending the remainder
- For the most economical option, purchase hemp seeds in bulk and store in the freezer to maintain freshness
- The smoothie will thicken if left to stand, which can be desirable for a more substantial texture—simply let it sit for 3-5 minutes after blending


Spring Version: Add 1/4 cup fresh strawberries (abundant in spring) and a few fresh mint leaves for a berry medley that celebrates spring's first fruits. The mint adds brightness and complements the chocolate notes.

Summer Version: Use all fresh berries and add 1/4 cup of watermelon chunks for extra hydration. Freeze the banana in advance for an ice-cream-like consistency perfect for hot summer days.

Fall Version: Add 1/4 teaspoon of cinnamon and substitute half the banana with 2 tablespoons of pumpkin puree for warming fall flavors. The spice complements the chocolate while adding seasonal comfort.

Winter Version: Add 1 tablespoon of almond butter (for a total of 2 tablespoons) and a pinch of cayenne pepper for a spicy hot chocolate-inspired variation that provides extra calories and warming properties during colder months.


Athletic Performance: Increase hemp seeds to 4 tablespoons, add 1/2 cup tart cherries (fresh or frozen) for muscle recovery compounds, and include 1/4 teaspoon of pink Himalayan salt for additional electrolytes to support intense training regimens.

Plant-Based Iron Boost: Add 1 tablespoon of blackstrap molasses (rich in iron), increase cacao powder to 1.5 tablespoons, and include 1/4 cup of spinach for a triple-source iron enhancement to help prevent deficiency on plant-based diets.

Hormonal Balance: Add 1 teaspoon of maca powder (an adaptogenic herb), increase hemp seeds to 4 tablespoons for additional GLA, and include 1 tablespoon of ground flaxseed for lignans that support healthy estrogen metabolism.

Anti-Inflammatory Focus: Add 1/4 teaspoon of turmeric with a pinch of black pepper, substitute frozen cherries for half the raspberries, and include 1 teaspoon of fresh ginger for enhanced anti-inflammatory compounds that may help with recovery and pain reduction.

Digestive Support: Add 1 tablespoon of ground flaxseed, 1/4 cup of coconut yogurt with live cultures for probiotics, and 1/2 teaspoon of fresh ginger to create a gut-friendly version that supports both prebiotic and probiotic functions.


Q: How does hemp protein compare to other plant proteins in terms of quality and digestibility?
A: Hemp protein is considered one of the highest quality plant proteins available for several reasons. First, it contains all nine essential amino acids in significant amounts, making it a complete protein—a rare quality among plant foods. Its protein is particularly rich in the amino acids arginine and glutamic acid, which support heart health and brain function respectively. The protein digestibility-corrected amino acid score (PDCAS) for hemp protein is approximately 0.66, which is higher than many other plant proteins though not as high as animal proteins. Importantly, hemp protein does not contain anti-nutrients like phytates and trypsin inhibitors found in many legume-based proteins, making its nutrients more bioavailable. Additionally, hemp contains the globular proteins edestin and albumin, which are easily digested and highly compatible with human digestive enzymes, resulting in efficient absorption and utilization by the body.

Q: Will consuming hemp seeds cause me to fail a drug test?
A: This is a common concern, but properly cleaned hemp seeds (hemp hearts) used in food products contain negligible amounts of THC (tetrahydrocannabinol)—the psychoactive compound in cannabis—and will not cause intoxication or positive drug test results when consumed in normal amounts. Commercial food-grade hemp seeds must contain less than 0.3% THC by law in most countries where they're legal, and the actual content in cleaned seeds is typically much lower than this threshold. Studies have shown that even with daily consumption of hemp foods, THC levels in the body remain below detectable levels in standard drug tests. If you have concerns about this, look for brands that specifically test for and guarantee low THC content or that label their products as "THC-free." It's worth noting that hemp seeds themselves do not naturally contain significant THC; any trace amounts come from contact with the plant's flowers during processing.

Q: I'm allergic to tree nuts. How can I adapt this recipe?
A: This recipe can be easily modified for those with tree nut allergies. Here's how to adapt it: 1) Replace almond milk with an alternative such as oat milk, hemp milk, flax milk, or coconut milk (if coconut is tolerated), 2) Substitute almond butter with sunflower seed butter or tahini (sesame seed paste) for comparable healthy fats and creaminess, 3) If you're concerned about cross-contamination in commercially prepared hemp seeds, look for brands that specifically process in nut-free facilities and test for allergens. The core nutritional benefits of the smoothie—including the complete protein from hemp seeds, antioxidants from raspberries, and flavanols from cacao—remain intact with these substitutions. The flavor profile will change slightly, with sunflower seed butter providing an earthier taste and tahini offering a slightly more bitter note that pairs well with the chocolate flavor from the cacao.

Q: How much protein does this smoothie actually provide compared to animal protein sources?
A: This smoothie provides approximately 15 grams of high-quality complete plant protein, which is comparable to about 2 eggs (12g), 2 ounces of chicken (14g), or 2 cups of cow's milk (16g). While the quantity is similar to these animal sources, plant proteins typically have somewhat different amino acid profiles. Hemp protein is notable for being particularly rich in arginine, glutamic acid, and branched-chain amino acids (BCAAs), though it contains somewhat less lysine than animal proteins. The smoothie's protein content can be easily increased to 20-25g by adding an additional tablespoon of hemp seeds (3g) and/or a scoop of plant-based protein powder (typically 15-20g), making it comparable to a standard protein shake. What makes this smoothie nutritionally superior to many isolated protein sources is that it provides this protein within a matrix of beneficial fiber, healthy fats, vitamins, minerals, and antioxidants that support overall health and the body's ability to utilize the protein efficiently.

Q: Can children have this smoothie?
A: Yes, this smoothie is nutritionally appropriate and generally appealing to children, though you may want to make a few adjustments based on the child's age and preferences. Hemp seeds are a nutritious food for children, providing essential fatty acids that support brain development and high-quality protein for growth. The raspberries offer vitamin C and fiber, while the banana adds familiar sweetness and potassium. For young children (1-3 years), consider reducing the serving size by half and omitting the cacao or reducing it to 1 teaspoon, as the caffeine content, though minimal, may be too stimulating for some sensitive children. For older children, the full recipe is appropriate, though you might increase the sweetness slightly with a bit more maple syrup or banana if they're accustomed to sweeter flavors. The chocolatey taste from the cacao combined with the berry flavor makes this smoothie appealing to many children while providing excellent nutrition for development.