Smoothie — Recipe 33 of 60
Cashew & Banana Smoothie with Soy Isolate
A thick, creamy, indulgent smoothie that tastes like a milkshake but fuels your body like a serious meal. Cashews create a naturally rich, dairy-free base that blends beautifully with banana and soy isolate for a complete, high-protein drink. Perfect for bulking, post-workout recovery or any morning when you need maximum nutrition in minimum time.
Nutrients (per serving)
- Calories
- ~520kcal
- Protein
- ~42g
- Carbs
- ~58g
- Fat
- ~16g
Ingredients
What you need
- 0135g split cashews, soaked in water for 30 minutes
- 0230g soy isolate powder
- 031 tbsp black chia seeds
- 0440g rolled oats
- 051 large frozen banana
- 06300ml plant-based milk (oat, soy or almond)
- 071 tbsp honey or maple syrup
- 081 tsp vanilla extract
- 091 tsp cocoa powder (optional)
- 101 pinch of cinnamon
- 114–5 ice cubes
Instructions
How to make it
- 01
Soak cashews in water for at least 30 minutes, then drain and rinse thoroughly.
- 02
Add soaked cashews, frozen banana, rolled oats and plant-based milk into a blender.
- 03
Blend on high for 60 seconds until completely smooth and creamy.
- 04
Add soy isolate powder, chia seeds, honey, vanilla extract, cocoa powder and cinnamon.
- 05
Add ice cubes and blend again for 30 seconds until thick, cold and fully combined.
- 06
Taste and adjust sweetness with more honey if needed.
- 07
Pour into a large glass and serve immediately. Top with a few whole cashews and a sprinkle of chia seeds for presentation if desired.
The science
Why it's good for you
This smoothie is one of the most complete plant-based meal replacements you can make at home. Soaked cashews blend into a naturally creamy base that provides heart-healthy monounsaturated fats, magnesium and iron without any dairy. Soy isolate delivers all nine essential amino acids at 90% protein concentration — the highest available from any plant source — making this smoothie genuinely muscle-building rather than just filling. Rolled oats add complex carbohydrates and beta-glucan fiber that slow digestion and provide sustained energy throughout the morning. Frozen banana contributes natural potassium for muscle function and heart health, while chia seeds add omega-3 fatty acids and additional fiber. A complete, balanced meal in a glass that supports muscle growth, sustained energy and overall health simultaneously.