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These 20 High Calorie Smoothies will help you gain weight and build muscle with ease and taste. Packed with protein, these smoothies and shakes are perfect if you struggle to eat big but want to bulk up. Stay tuned for a mass gainer 1,000 calorie smoothie at the end!
To gain weight, you need to consistently eat more calories than you burn. Most nutritionists and dietitians agree that adding 200-500 calories to your daily intake will help you build lean muscle mass without too much fat. You can easily reach this target by eating high calorie foods like peanut butter, walnuts, avocados, full fat Greek yogurt and sweet potatoes.
But what If you get full easily and struggle to eat larger portions? Weight gain smoothies and shakes are the solution.
Table of Contents
Why smoothies are perfect for weight gain?
- Liquid calories aren’t as filling – Unlike the traditional chicken & rice bodybuilder meal, smoothies and shakes blend all ingredients into a liquid pool of calories and nutrients. This means they go down easily without filling you up as much as a solid meal would. Trust me, you can easily consume over 1,000 calories and still be hungry for more.
- They taste delicious – From chocolate peanut butter to cookies & cream, these smoothie recipes for weight gain taste like dessert. They’re so sweet and flavorful that they’ll make your bulking diet easy to follow.
- Smoothies are healthy – Made with wholesome ingredients like fruits, nuts, oats and Greek yogurt, they pack a punch of nutrients in a blender. Most of these recipes are also high in protein without using protein powder. Greek yogurt, pasteurized egg whites and tofu are the secret.
- They are easy to customize – You can add to your blender all your favorite ingredients such as bananas, dates, peanut butter, rolled oats and cocoa powder. For more flavor and calories, serve with crunchy toppings like cocoa nibs, nuts and seeds, or crushed protein cookies.
20 high calorie smoothie ideas for weight gain
Banana walnut power shake
A great post-workout option, with fast-digesting carbs (banana + dates) and omega-3 fats from walnuts. Whole milk and protein powder add protein and flavor, while dates and bananas sweeten the smoothie naturally.
Ingredients
- 1 large banana
- 3 Medjool dates
- 1/4 cup (30g) walnuts
- 1 scoop (30g) vanilla whey protein
- 1 cup (240 ml) whole milk
- 1/2 tsp cinnamon
- 2-3 ice cubes (optional)
Directions
- Pit the dates and place all ingredients in a blender.
- Blend until smooth. Add more milk for a thinner consistency.
Nutritional values
- Calories: 625 kcal
- Protein: 29 g
- Carbohydrates: 63 g
- Sugars: 37 g
- Fibers: 7 g
- Fat: 31 g
Coconut energy smoothie
This recipe combines medium-chain triglycerides (MCTs) from coconut with maca, a Peruvian root known with many nutritional benefits. It’s a great for morning snacks or pre-workout.
Ingredients
- 1/2 cup (120 ml) full-fat coconut milk
- 1 frozen banana
- 1/2 cup (75 g) frozen blueberries
- 1 tbsp almond butter
- 1 scoop (30 g) vanilla whey protein
- 1/2 tsp maca powder
- 1/2 cup (120 ml) unsweetened soy milk
Directions
- Add all ingredients to a blender.
- Blend on high until creamy and frothy.
Nutritional values
- Calories: 526 kcal
- Protein: 38 g
- Carbohydrates: 43 g
- Sugars: 23 g
- Fibers: 22 g
- Fat: 31 g
Cottage cheese tropical smoothie
This weight gain smoothie combines the sweetness of mango with protein from cottage cheese. It’s an excellent source of calcium, potassium, and protein without the need for protein powder.
Ingredients
- 1 cup (165 g) mango chunks
- 1 cup (220 g) full-fat cottage cheese
- 1 tbsp chia seeds
- 1 1/2 tbsp almond butter
- 1/2 cup (120 ml) whole milk
- 1 tbsp maple syrup
Directions
- Add all ingredients to a blender.
- Blend on high until creamy and frothy.
Nutritional values
- Calories: 692 kcal
- Protein: 43 g
- Carbohydrates: 62 g
- Sugars: 46 g
- Fibers: 7 g
- Fat: 31 g
Avocado banana bulking shake
This weight gain smoothie is rich in healthy fats, potassium and calories. Thanks to bananas, it’s naturally sweet without sugar. You will love it as a quick breakfast on the go, or as an afternoon snack.
Ingredients
- 1/2 (75 g) avocado
- 1 frozen banana
- 3 Medjool dates
- 1 tbsp cocoa powder
- 1 tbsp hemp seeds
- 1/4 cup (60 g) Greek yogurt
- 3/4 cup (170 ml) oat milk
- 1/2 tsp vanilla extract
- pinch of salt
Directions
- Pit the dates and place all ingredients in a blender.
- Blend until smooth. Add more milk for a thinner consistency.
Nutritional values
- Calories: 598 kcal
- Protein: 18 g
- Carbohydrates: 63 g
- Sugars: 17 g
- Fibers: 13 g
- Fat: 31 g
Plant protein smoothie
This creamy, protein shake without banana has silken tofu for a creaminess and plant protein. Adding unsweetened cocoa powder, soy milk, and dates will make this high calorie vegan smoothie super taste like a treat. Perfect before or after the gym!
Ingredients
- 1/2 block (150 g) silken tofu
- 3 Medjool dates
- 1 scoop (30 g) chocolate vegan protein powder
- 2 tbsp hemp seeds
- 1 tbsp cocoa powder
- 1 tbsp almond butter
- 1/2 cup (120 ml) unsweetened soy milk
- 1 1/2 tsp maple syrup
Directions
- Pit the dates and place all ingredients in a blender.
- Blend until smooth. Add more milk for a thinner consistency.
Nutritional values
- Calories: 641 kcal
- Protein: 49 g
- Carbohydrates: 49 g
- Sugars: 17 g
- Fibers: 7 g
- Fat: 28 g
Carrot cake protein smoothie
This high calorie smoothie is rich in beta-carotene, healthy fats, and vitamins. The combo of carrots with vanilla protein powder and walnuts makes it taste like dessert for breakfast!
Ingredients
- 1 frozen banana
- 1/2 cup (60 g) shredded carrots
- 2 Medjool dates
- 1/2 cup (120 g) full-fat Greek yogurt
- 2 tbsp (20 g) walnuts
- 1 scoop (30 g) vanilla protein
- 1/2 tsp cinnamon
- 1/2 cup (120 ml) whole milk
Directions
- Pit the dates and place all ingredients in a blender.
- Blend until smooth. Add more milk for a thinner consistency.
Nutritional values
- Calories: 618 kcal
- Protein: 42 g
- Carbohydrates: 57 g
- Sugars: 24 g
- Fibers: 6 g
- Fat: 27 g
Creamy banana smoothie
This recipe is rich in vitamin C, healthy fats, and plant-based protein. Cashews and hemp seeds add creaminess, healthy fats and calories, making it perfect for those who struggle to eat large meals.
Ingredients
- 1 frozen banana
- 1/4 cup (35 g) raw cashews
- 3 tbsp hemp seeds
- 1 cup (240 ml) oat milk
- 1 1/2 tsp maple syrup
Directions
- Soak cashews in hot water for 10 minutes (optional for smoother blending).
- Blend all ingredients until silky smooth, adjusting sweetness if necessary.
Nutritional values
- Calories: 659 kcal
- Protein: 21 g
- Carbohydrates: 64 g
- Sugars: 37 g
- Fibers: 7 g
- Fat: 38 g
Chocolate sweet potato smoothie
This high calorie shake combines complex carbs from sweet potato with protein powder. It’s great after working out to refuel your glycogen storages and kick start muscle recovery.
Ingredients
- 1/2 (100 g) cooked sweet potato
- 1 tbsp cocoa powder
- 1 scoop (30 g) chocolate protein powder
- 2 tbsp peanut butter
- 1 cup (240 ml) whole milk
- 2 tsp honey
- pinch of salt
Directions
- Peel and cool the sweet potato if not already done.
- Blend all ingredients until smooth, adjusting with more honey if necessary.
Nutritional values
- Calories: 657 kcal
- Protein: 42 g
- Carbohydrates: 54 g
- Sugars: 36 g
- Fibers: 5 g
- Fat: 28 g
Apple cinnamon oatmeal smoothie
A delicious combo of apple, oats, and cinnamon with protein from Greek yogurt. Since it contains complex carbs, this option is great as a quick breakfast.
Ingredients
- 1 medium apple
- 1/2 cup (40 g) rolled oats
- 1 cup (220 g) full-fat Greek yogurt
- 2 tbsp almond butter
- 1/2 tsp cinnamon
- 1/2 cup (120 ml) whole milk
- 1 tbsp honey
Directions
- Core and slice apple, you can leave the peel on or remove it.
- Combine all ingredients in blender and blend until creamy.
- Serve cold or lightly warmed.
Nutritional values
- Calories: 753 kcal
- Protein: 36 g
- Carbohydrates: 79 g
- Sugars: 46 g
- Fibers: 8 g
- Fat: 33 g
Pumpkin pie bulking smoothie
This autumnal shake is packed with calories, protein and beta-carotene from the pumpkin. With a creamy texture and spiced flavors, it tastes like dessert for your muscle.
Ingredients
- 1/2 cup (120 g) canned pumpkin
- 1 frozen banana
- 1/2 cup (120 g) Greek yogurt
- 2 tbsp almond butter
- 1 tbsp maple syrup
- 1/2 tsp pumpkin pie spice
- 3/4 cup (180 ml) oat milk
Directions
- Add all ingredients to a blender.
- Blend on high until creamy and frothy.
Nutritional values
- Calories: 464 kcal
- Protein: 19 g
- Carbohydrates: 57 g
- Sugars: 31 g
- Fibers: 4 g
- Fat: 20 g
Boiled egg chocolate smoothie
This protein smoothie blends hard boiled eggs with cocoa powder, bananas, dates and almond butter in a mix that tastes like dessert–not eggy at all. The addition of whole eggs provides high quality protein and nutrients like vitamin A and D.
Ingredients
- 2 hard boiled eggs
- 1 frozen banana
- 2 Medjool dates
- 2 tbsp almond butter
- 1 tbsp cocoa powder
- 1/2 tsp maple syrup
- 3/4 cup (180 g) full fat Greek yogurt
- 1/2 cup (120 ml) whole milk
Directions
- Peel eggs, pit dates, and add all ingredients to blender.
- Blend until completely smooth.
- Chill before serving.
Nutritional values
- Calories: 751 kcal
- Protein: 40 g
- Carbohydrates: 63 g
- Sugars: 31 g
- Fibers: 6 g
- Fat: 39 g
Weight gain green smoothie
This easy recipe combines the natural sweetness of banana with the benefits of avocado and spinach. To add protein, it uses Greek yogurt and hemp seeds–a great source of plant based protein.
Ingredients
- 1/2 (75 g) ripe avocado
- 1 frozen banana
- 1 cup (30 g) spinach
- 3/4 cup (180 g) full-fat Greek yogurt
- 2 tbsp hemp seeds
- 1/2 cup (120 ml) whole milk
Directions
- Add all ingredients to a blender.
- Blend on high until creamy and frothy.
Nutritional values
- Calories: 621 kcal
- Protein: 31 g
- Carbohydrates: 38 g
- Sugars: 26 g
- Fibers: 9 g
- Fat: 40 g
Peanut butter egg white shake
Pasteurized egg whites add clean, complete protein without changing the taste. No worry about the egg whites, since they have been pasteurized, they are completely safe to drink raw.
Ingredients
- 1 1/2 large banana
- 1/2 cup (120 ml) pasteurized liquid egg whites
- 2 tbsp oats
- 2 tbsp peanut butter
- 1 tbsp maple syrup
- 1/2 cup (120 ml) whole milk
- dash of cinnamon (optional)
Directions
- Add all ingredients to a blender.
- Blend on high until creamy and frothy.
Nutritional values
- Calories: 501 kcal
- Protein: 35 g
- Carbohydrates: 67 g
- Sugars: 39 g
- Fibers: 10 g
- Fat: 10 g
Blueberry tahini recovery shake
Blueberries are a great source antioxidants, vitamins and natural sugars, while tahini is rich in calcium and healthy fats. This blueberry smoothie is a great breakfast or snack with calories, inflammatory properties and many other nutrients.
Ingredients
- 1 cup (150 g) frozen blueberries
- 1 frozen banana
- 2 Medjool dates
- 2 tbsp tahini
- 1 tbsp hemp seeds
- 1 scoop (30 g) vanilla plant-based protein
- 1 cup (240 ml) unsweetened soy milk
Directions
- Add all ingredients to a blender.
- Blend on high until creamy and frothy.
Nutritional values
- Calories: 698 kcal
- Protein: 52 g
- Carbohydrates: 73 g
- Sugars: 30 g
- Fibers: 12 g
- Fat: 32 g
Chocolate power shake
This weight gain smoothie uses almond butter, banana, cocoa, and whey protein. It’s high in calories, protein, and healthy fats, making it a breakfast with good macros.
Ingredients
- 1 frozen banana
- 2 tbsp almond butter
- 1 scoop (30 g) chocolate whey protein
- 1 tbsp cocoa powder
- 1 tbsp flaxseed
- 1 tbsp hemp seeds
- 1 cup (240 ml) whole milk
- 1 tbsp honey
Directions
- Add all ingredients to a blender.
- Blend on high until thick and creamy.
Nutritional values
- Calories: 759 kcal
- Protein: 45 g
- Carbohydrates: 63 g
- Sugars: 44 g
- Fibers: 9 g
- Fat: 37 g
Mass gainer smoothie
This fruity shake is packed with berries, rolled oats, nut butter, and whey, making it great as a bulking breakfast or snack.
Ingredients
- 1 cup (150 g) frozen mixed berries
- 3 Medjool dates
- 1/2 cup (40 g) rolled oats
- 1 scoop (30 g) vanilla whey protein
- 2 tbsp peanut butter
- 3/4 cup (180 ml) whole milk
- 1 tsp honey
Directions
- Pit the dates and place all ingredients in a blender.
- Blend until smooth. Add more milk for a thinner consistency.
Nutritional values
- Calories: 827 kcal
- Protein: 55 g
- Carbohydrates: 94 g
- Sugars: 39 g
- Fibers: 17 g
- Fat: 33 g
Cookies & Cream shake
A dessert-style smoothie with a delicious taste with solid macros. Whey and Greek yogurt boost protein, while almond butter and milk increase the calories. You will love it as a post workout refuel or as a refreshing afternoon treat that tastes like a protein milkshake.
Ingredients
- 1 frozen banana
- 3/4 cup (180 g) Greek yogurt
- 1 scoop (30 g) cookies & cream whey protein
- 2 tbsp almond butter
- 1/2 cup (120 ml) whole milk
- 1/2 tsp vanilla extract
- 1 crushed chocolate sandwich cookie
- 2-3 ice cubes
Directions
- Combine all ingredients in blender, except the crushed cookie.
- Blend until smooth. Serve cold, with crushed sandwich cookies mixed in.
Nutritional values
- Calories: 667 kcal
- Protein: 50 g
- Carbohydrates: 50 g
- Sugars: 30 g
- Fibers: 3 g
- Fat: 33 g
Cottage cheese bulking smoothie
This creamy cottage cheese smoothie provides a punch of protein from real foods, no need for protein powder. When blended with sweet bananas, dates, and peanut butter, you won’t taste the cottage cheese–but you’ll reap all its benefits!
Ingredients
- 1 frozen banana
- 2 Medjool dates
- 1 cup (220 g) full-fat cottage cheese
- 2 tbsp peanut butter
- 1/2 cup (120 ml) whole milk
- 1 tsp maple syrup
Directions
- Pit the dates and place all ingredients in a blender.
- Blend until smooth. Add more milk for a thinner consistency.
Nutritional values
- Calories: 658 kcal
- Protein: 42 g
- Carbohydrates: 59 g
- Sugars: 31 g
- Fibers: 4 g
- Fat: 28 g
Bedtime casein smoothie
This high-calorie smoothie supports recovery and promotes healthy weight gain. Casein protein provides a steady amino acid release during sleep, while the healthy fats of almond butter promote satiety.
Ingredients
- 1/2 frozen banana
- 1 scoop (30 g) casein protein powder
- 2 tbsp almond butter
- 2 tbsp rolled oats
- 1/3 cup (80 g) Greek yogurt
- 3/4 cup (180 ml) whole milk
- 1 tsp honey
Directions
- Add all ingredients to a blender.
- Blend on high until thick and creamy, adjusting sweetness to taste.
Nutritional values
- Calories: 619 kcal
- Protein: 47 g
- Carbohydrates: 50 g
- Sugars: 28 g
- Fibers: 3 g
- Fat: 27 g
1,000 calorie smoothie (vegan)
This recipe is perfect for hard gainers who struggle to eat large meals. This 1,000-calorie vegan smoothie has a good balance of macros from whole food ingredients, with healthy fats, complex carbs, and plant protein. It’s a great breakfast or snack for those looking to gain lean muscle mass without eating junk food.
Ingredients
- 2 large bananas (frozen)
- 2 tbsp peanut butter
- 1/4 cup (50 g) avocado
- 1/2 cup (50 g) vanilla protein powder
- 1/2 cup (40 g) rolled oats
- 2 tbsp hemp seeds
- 1 1/2 cups (360 ml) unsweetened soy milk (or whole milk)
- 1/2 tbsp maple syrup
Directions
- Add all ingredients to a blender.
- Blend on high until thick and creamy.
Nutritional values
- Calories: 1,051 kcal
- Protein: 74 g
- Carbohydrates: 110 g
- Sugars: 43 g
- Fibers: 17 g
- Fat: 42 g
How can I add more calories to my smoothie?
Want to fatten up your smoothie? Just blend in calorie-dense foods like peanut butter, nuts, seeds, avocado, or a few dates. These ingredients don’t just add empty calories, they also pack in extra nutrients. Are you a hard gainer? Then go extra on the peanut butter. At around 100 calories per tablespoon, it’s one of the easiest ways to boost calories fast without making your smoothie feel heavy. Same goes for hemp seeds, coconut milk, and walnuts — just one scoop can push your drink over 700 or even 1,000 calories in seconds. Below is a full list of the best ingredients to upgrade your smoothies.
| Ingredients | Calories (per serving) | Why Add It |
|---|---|---|
| Greek Yogurt (Full-Fat) | ~150 kcal (¾ cup) | High in protein and creamy texture. Adds gut-friendly probiotics too. |
| Cottage Cheese | ~220 kcal (1 cup) | Packed with slow-digesting casein protein. Great for overnight muscle repair. |
| Avocado | ~240 kcal (1 medium) | Creamy, nutrient-dense, and full of healthy fats. |
| Natural Nut Butters | ~190 kcal (2 tbsp) | Easy calories, healthy fats, and satisfying flavor. Perfect as a source of plant protein. |
| Hemp Seeds | ~110 kcal (2 tbsp) | Complete plant-based protein with a mild nutty taste. Recommended for a creamy texture. |
| Whole Milk | ~150 kcal (1 cup) | Adds richness and extra vitamins like D and A. Great source of protein. |
| Walnuts | ~185 kcal (¼ cup) | Loaded with omega-3s and anti-inflammatory fats. Great brain food. |
| Chia, Flax, or Pumpkin Seeds | ~120 kcal (2 tbsp) | Easy to sneak into smoothies for fiber, nutrients, healthy fats, and extra calories. |
When to drink smoothie to gain weight?
These smoothie recipes are perfect for breakfast, as a post workout shake or as a snack in-between meals. You can have one or as many as fit in your macros to reach your daily calorie goal.
To maximize the nutritional benefits and bulk faster, I recommend drinking these shakes after the gym. First, the sugars in fruit help restore the glucose levels in your body. Second, protein helps repair and build muscle mass.
Tips for the best high calorie protein shakes
- Use frozen fruit – Although you can make smoothies with fresh fruits, frozen bananas, blueberries and strawberries give it a creamier texture and richer flavor. My tip is to prep and freeze your favorite fruit in bulk, so you have it ready to blend.
- Adjust sweetness – Most recipes recommend maple syrup or honey. But if your shake is sweet enough with bananas, dates and fruits, the added syrup may not be needed. Taste and adjust sweetness to your likings.
- Adjust consistency – Don’t add too much milk all at once. Start with the recommended amount, and pour in a splash more if you’d like a thinner smoothie. Or slightly reduce the liquids if you prefer it thicker.
- Make it extra creamy – Greek yogurt, peanut butter, hemp seeds and avocado are great ingredients to make your weight gain shake creamy. Extra creamy! Plus, they are a great source of healthy fats and calories.
- Vary protein sources – There are many ways to make high calorie and high protein shakes beyond just protein powder. Plain Greek yogurt, cottage cheese, silken tofu and hemp seeds are great options.
Frequently asked questions
If you are are thin and struggle to gain weight, liquid calories are the way to go. So, feel free to have one or two per day–maybe for breakfast and as a snack. But don’t exaggerate. At the end of the day, you just need a slight caloric surplus to gain weight. My recommendation is to always consult a healthcare professional or a dietitian before changing your diet.
There are plenty of ways to thicken your smoothie without just relying on protein powder. First, don’t add too much milk all at once–start little and adjust as you go. If your shake is too think after blending, blend again with more oats, nuts, seeds, pitted dates or frozen bananas.
More high calorie recipes
- High protein oatmeal bars
- High calorie smoothie
- Protein cookies
- Protein granola bars
- Weight gain oatmeal
- Easy banana protein pancakes
- The best 25 high calorie snacks
- The best 25 high calorie breakfast recipes
High Calorie Smoothie
Equipment
- high speed blender or food processor
Ingredients
- 2 large bananas, frozen and sliced
- 2 tbsp peanut butter, replace with almond butter, cashew butter or sunflower seed butter
- ¼ cup (50 g) avocado
- ½ cup (50 g) protein powder, vanilla recommended
- ½ cup (40 g) rolled oats
- 2 tbsp hemp seeds
- 1 ½ cups (360 ml) unsweetened soy milk, or whole milk
- ½ tbsp maple syrup, or more to taste
Instructions
- Add all ingredients to a high speed blender or food processor. Blend on high until smooth and creamy, scraping down sides as needed. For a thinner smoothie, adjust with more milk.
- Serve immediately, or store covered in the refrigerator up to 1 day.
great! but how often should I take it to gain weight?
Hey dear Andrew,
thanks a lot for your comment. The amounts of times you should drink this bulking shake comes down to many factors, such as your goals, your current weight and your overall diet. One to two per day should be fine, but more information is needed for precise answers 😉
Hope I could help,
Matteo
Fantastic idea and delicioso!!??
Thank you sooo much! So glad to hear you liked 🙂