4 GLP-1 Smoothies That Are Easy on the Stomach + High Protein

By Maryanne Ackershoek
Published 2/25/2026
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
In This Article
4 GLP-1 Smoothies That Are Easy on the Stomach + High Protein
Photo Credit: Adobe Stock

If you are one of the many people currently taking GLP-1 medications like Ozempic, Wegovy, or Zepbound, you know that these drugs are changing the game for weight loss and blood sugar management. But you also know that they can come with some tricky side effects, like nausea or feeling too full to eat a big meal. So when you need to eat, but don’t want to, reach for a GLP-1 Smoothie instead.

Finding the right balance of nutrition is key. That is where our homemade GLP-1 smoothies come in! They are a fantastic choice to get your nutrients in a meal that is gentle on your system. These 4 recipes are some of our best high protein smoothie recipes. They’re delicious, quick, and easy to make, and every one has been approved by our registered dietitians. Unlike many commercially sold smoothies, our healthy, high protein smoothies get their flavor from fresh fruits, herbs and spices instead of excess sugar or artificial additives. If you’re keeping an eye on calories as part of your health journey, you’ll also love our selection of smoothies that are only 100 calories per serving!

What is a GLP-1 Diet?

A GLP-1 diet isn't a strict or "fad" diet. Instead, it is a way of eating that supports how GLP-1 medications work in your body. These medications mimic a hormone that tells your brain you are full and slows down how fast your stomach empties.

Because your digestion slows down, the goal of a GLP-1 diet is to focus on high-quality nutrients that won’t make you feel bloated or sick. Many people follow this plan to maximize their weight loss results while making sure they don’t lose muscle mass along the way.

How to Eat Healthy on a GLP-1 Diet

When you are eating less, every bite (or sip) counts! To stay healthy while on these medications, you should focus on:

  • Prioritizing Protein: This is the most important part. Protein protects your muscles while you lose fat.
  • Choosing Fiber Wisely: Fiber helps with digestion, but too much "roughage" (like raw kale) can sometimes cause gas. Blending greens into smoothies makes them much easier to digest.
  • Staying Hydrated: These medications can sometimes lead to dehydration, so fluids are a must.
  • Eating Small, Frequent Portions: Since your stomach stays full longer, large meals can feel uncomfortable. A smoothie is a perfect "mini-meal."

Why Choose GLP-1 Smoothies for Weight Loss?

GLP-1 smoothies for weight loss are a secret weapon for many. When you don't have much of an appetite, a cold, refreshing drink is often more appealing than a heavy plate of food. By using high protein GLP-1 smoothies, you ensure that you are hitting your protein goals without feeling overly stuffed. Plus, smoothies help keep you hydrated and can be packed with anti-inflammatory ingredients like ginger or berries that soothe the stomach.

Delicious GLP-1 Smoothie Recipes from Health eCooks®

The chefs and dietitians at Health eCooks® have developed a selection of GLP-1 smoothies recipes specifically designed to be easy on the stomach while providing the protein your body craves. These recipes use clean ingredients and avoid common triggers like excess added sugar or heavy fats.

  1. 01

    Berry Smoothie Bowl

    Berry Smoothie Bowl
    Photo Credit: Adam Fisher, Baldwin Publishing
    10 mins

    This vibrant bowl is a powerhouse for digestive health! A blend of frozen mixed berries, banana, and nonfat Greek yogurt, it’s GLP-1 friendly because it packs 9 grams of fiber and 10 grams of protein, a combination that helps manage blood sugar levels and keeps you feeling full longer. The addition of flaxseed and chia seeds provides healthy fats and extra "bulk" to the meal without requiring a large volume of food, making it perfect for those with a smaller appetite.

    View Recipe
  2. 02

    Peach Smoothie

    Peach Protein Smoothie (Peaches and Cream Recipe)
    Photo Credit: Adobe Stock
    10 mins

    Designed to taste like "peaches and cream," this refreshing smoothie is an excellent choice for a GLP-1 diet because it delivers a massive 21 grams of protein per serving. High protein intake is essential when taking GLP-1 medications to help protect lean muscle mass during weight loss. By using nonfat Greek yogurt and plant-based protein powder, this recipe provides a satisfying, creamy texture that is gentle on the stomach while ensuring you hit your daily nutritional goals.

    View Recipe
  3. 03

    Pineapple Smoothie

    Heart Healthy Pineapple Protein Smoothie
    Photo Credit: Shutterstock
    10 mins

    This tropical blend is perfect for those who may experience occasional digestive sluggishness, as pineapple contains bromelain, a natural enzyme that aids digestion. It fits into a GLP-1 lifestyle by providing 12 grams of protein and 3 grams of fiber from a mix of mango, banana, and Greek yogurt. It’s also low in sodium and uses light coconut milk, making it a hydrating and light "mini-meal" that won't leave you feeling overly heavy or bloated.

    View Recipe
  4. 04

    Banana Smoothie

    Heart Healthy Banana Smoothie
    Photo Credit: Shutterstock
    10 mins

    This classic smoothie is an ideal GLP-1 option because it incorporates old-fashioned rolled oats and flaxseed meal, which provide slow-digesting carbohydrates and fiber for steady energy. With 14 grams of protein, it helps stabilize blood sugar and prevents the energy crashes that can sometimes happen when caloric intake is low. The frozen banana and Medjool date offer natural sweetness, making it a great stomach-soothing choice for those who need a nutrient-dense breakfast that is easy to sip.

    View Recipe

Tips for Making Your Smoothies Stomach-Friendly

  1. Don’t Gulp: Drink your smoothie slowly over 20–30 minutes to avoid overwhelming your digestive system.
  2. Watch the Temperature: If your stomach is feeling sensitive, a cool (but not ice-cold) smoothie may be easier to tolerate than a frozen one.
  3. Add Ginger: A small slice of fresh ginger blended in can help naturally settle any nausea.
  4. Use No-Lactose Bases: If dairy causes bloating, try lactose-free milk, or unsweetened almond milk, soy milk, or oat milk.

The Bottom Line

Living your best life on a GLP-1 medication means listening to your body. By incorporating glp 1 smoothies into your daily routine, you can stay energized, protect your muscles, and reach your weight loss goals without the digestive drama.

Give these high-protein recipes a try and see how much better you feel!

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