Methodology: recipes are kitchen-tested for repeatability with UK measurements and practical substitutions before publication.
A high-protein matcha smoothie designed for steadier energy with less sugar swing and fewer mid-morning crashes.
Matcha Protein Smoothie (No-Crash Recipe)
A practical breakfast smoothie that keeps sweetness moderate and protein high for more stable energy.
Ingredients
Ingredient tip: Using ceremonial grade matcha helps keep flavour smoother and less bitter in this recipe.
- 1 tsp matcha (about 1.5g)
- 1 scoop vanilla protein powder (20-25g protein)
- 200ml unsweetened milk of choice
- 1/2 frozen banana
- 1 tbsp oats
- 1 tsp chia seeds
- Ice + pinch cinnamon (optional)
Method
- Add all ingredients to a blender.
- Blend 30-45 seconds until smooth.
- Taste and adjust thickness with water or ice.
- Serve immediately.
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Why this is "no-crash"
- Protein slows absorption.
- Oats + chia add fibre.
- Sweetness is capped to avoid sharp energy swings.
Easy modifications
- Lower caffeine: use 0.5 tsp matcha.
- Higher calories: add 1 tbsp nut butter.
- Dairy-free: use soy or oat milk and vegan protein powder.
Related: Low-Caffeine Matcha Latte.
Weekly matcha updates
Recipes, buying tips, and honest reviews.