These 20 high-calorie smoothies are designed to help you gain weight and build muscle without sacrificing taste. Packed with protein and healthy fats, these shakes are ideal for people who struggle to eat large portions but want to bulk up. A 1,000-calorie mass gainer smoothie appears at the end.
To gain weight you must consistently consume more calories than you burn. Many nutrition experts recommend adding 200–500 calories a day to support lean muscle growth without excessive fat gain. You can reach that by using calorie-dense foods like peanut butter, walnuts, avocado, full-fat Greek yogurt and sweet potato.
If you get full quickly and find large meals difficult, nutrient-dense smoothies and shakes are an easy solution.
Why smoothies are perfect for weight gain?
- Liquid calories aren’t as filling: Smoothies blend calorie-dense ingredients into a drink that’s easier to consume than a large solid meal. This makes it possible to take in 500–1,000+ calories without feeling overly full.
- They taste great: Flavors like chocolate peanut butter or cookies & cream make these recipes feel like dessert, which helps you stick to your calorie goals.
- They can be nutrient-dense: Using whole foods—fruit, nuts, oats, Greek yogurt, silken tofu or pasteurized egg whites—gives protein, healthy fats, fiber and micronutrients, often without relying solely on protein powder.
- Highly customizable: Add bananas, dates, nut butter, oats or cocoa to adjust calories, texture and flavor. Finish with toppings like nuts, seeds or cacao nibs for extra calories and crunch.
20 high-calorie smoothie ideas for weight gain
Banana walnut power shake
A post-workout option with fast carbs (banana + dates) and omega-3s from walnuts. Whole milk and protein powder add protein and richness, while fruit sweetens naturally.
Ingredients
- 1 large banana
- 3 Medjool dates, pitted
- 1/4 cup (30 g) walnuts
- 1 scoop (30 g) vanilla whey protein
- 1 cup (240 ml) whole milk
- 1/2 tsp cinnamon
- 2–3 ice cubes (optional)
Directions
- 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; Fiber: 7 g)
- Fat: 31 g
Coconut energy smoothie
Combines MCTs from coconut milk with fruit, protein and almond butter for a creamy, energizing snack or pre-workout drink.
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 (optional)
- 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; Fiber: 22 g)
- Fat: 31 g
Cottage cheese tropical smoothie
Mango and full-fat cottage cheese create a sweet, protein-rich smoothie that provides calcium, potassium and sustained amino acids without 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; Fiber: 7 g)
- Fat: 31 g
Avocado banana bulking shake
Loaded with healthy fats and potassium, this shake is naturally sweet from banana and works well as a quick breakfast or mid-afternoon snack.
Ingredients
- 1/2 (75 g) avocado
- 1 frozen banana
- 3 Medjool dates, pitted
- 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
- Place all ingredients in a blender.
- Blend until smooth; add milk to adjust thickness.
Nutritional values
- Calories: 598 kcal
- Protein: 18 g
- Carbohydrates: 63 g (Sugars: 17 g; Fiber: 13 g)
- Fat: 31 g
Plant protein smoothie
Silken tofu creates creamy texture and plant-based protein. Cocoa, dates and almond butter make this vegan shake rich and dessert-like—great before or after the gym.
Ingredients
- 1/2 block (150 g) silken tofu
- 3 Medjool dates, pitted
- 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
- Combine all ingredients in a blender.
- Blend until smooth and creamy.
Nutritional values
- Calories: 641 kcal
- Protein: 49 g
- Carbohydrates: 49 g (Sugars: 17 g; Fiber: 7 g)
- Fat: 28 g
Carrot cake protein smoothie
Carrots provide beta-carotene and vitamins, while walnuts and vanilla protein give a dessert-like flavor ideal for breakfast.
Ingredients
- 1 frozen banana
- 1/2 cup (60 g) shredded carrots
- 2 Medjool dates, pitted
- 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
- Place ingredients in a blender.
- Blend until smooth, adjusting milk for consistency.
Nutritional values
- Calories: 618 kcal
- Protein: 42 g
- Carbohydrates: 57 g (Sugars: 24 g; Fiber: 6 g)
- Fat: 27 g
Creamy banana smoothie
Cashews and hemp seeds add creaminess, healthy fats and calories—perfect for people who struggle to eat enough.
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 10 minutes for silkier texture (optional).
- Blend until silky smooth and adjust sweetness as needed.
Nutritional values
- Calories: 659 kcal
- Protein: 21 g
- Carbohydrates: 64 g (Sugars: 37 g; Fiber: 7 g)
- Fat: 38 g
Chocolate sweet potato smoothie
Sweet potato supplies complex carbohydrates to refill glycogen after training, while protein and peanut butter help recovery and calories.
Ingredients
- 1/2 (100 g) cooked sweet potato, peeled and cooled
- 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
- Combine all ingredients in a blender.
- Blend until smooth and adjust sweetness if needed.
Nutritional values
- Calories: 657 kcal
- Protein: 42 g
- Carbohydrates: 54 g (Sugars: 36 g; Fiber: 5 g)
- Fat: 28 g
Apple cinnamon oatmeal smoothie
Apples, oats and Greek yogurt deliver complex carbs and protein, making this a satisfying breakfast option.
Ingredients
- 1 medium apple, cored and sliced
- 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
- Combine all ingredients in a blender and blend until creamy.
- Serve cold or lightly warmed.
Nutritional values
- Calories: 753 kcal
- Protein: 36 g
- Carbohydrates: 79 g (Sugars: 46 g; Fiber: 8 g)
- Fat: 33 g
Pumpkin pie bulking smoothie
A spiced, creamy shake with canned pumpkin for beta-carotene and a comforting dessert-like flavor.
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 and blend until creamy.
Nutritional values
- Calories: 464 kcal
- Protein: 19 g
- Carbohydrates: 57 g (Sugars: 31 g; Fiber: 4 g)
- Fat: 20 g
Boiled egg chocolate smoothie
Hard-boiled eggs blended with cocoa, banana, dates and almond butter give quality protein and calories while tasting like dessert.
Ingredients
- 2 hard-boiled eggs, peeled
- 1 frozen banana
- 2 Medjool dates, pitted
- 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
- Place eggs and remaining ingredients in a blender.
- Blend until completely smooth; chill before serving if desired.
Nutritional values
- Calories: 751 kcal
- Protein: 40 g
- Carbohydrates: 63 g (Sugars: 31 g; Fiber: 6 g)
- Fat: 39 g
Weight gain green smoothie
Banana, avocado and spinach blended with Greek yogurt and hemp seeds makes a nutrient-packed green shake that’s also calorie-dense.
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 and blend until creamy and frothy.
Nutritional values
- Calories: 621 kcal
- Protein: 31 g
- Carbohydrates: 38 g (Sugars: 26 g; Fiber: 9 g)
- Fat: 40 g
Peanut butter egg white shake
Pasteurized liquid egg whites provide clean protein without altering flavor. Combined with oats and peanut butter, this shake is filling and high in protein.
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 and blend until creamy and frothy.
Nutritional values
- Calories: 501 kcal
- Protein: 35 g
- Carbohydrates: 67 g (Sugars: 39 g; Fiber: 10 g)
- Fat: 10 g
Blueberry tahini recovery shake
Blueberries provide antioxidants and natural sugars while tahini adds calcium and healthy fats—an excellent breakfast or recovery snack.
Ingredients
- 1 cup (150 g) frozen blueberries
- 1 frozen banana
- 2 Medjool dates, pitted
- 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 and blend until smooth.
Nutritional values
- Calories: 698 kcal
- Protein: 52 g
- Carbohydrates: 73 g (Sugars: 30 g; Fiber: 12 g)
- Fat: 32 g
Chocolate power shake
Almond butter, banana, cocoa and whey protein combine to make a high-calorie, protein-rich breakfast shake.
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
- Combine all ingredients in a blender and blend until thick and creamy.
Nutritional values
- Calories: 759 kcal
- Protein: 45 g
- Carbohydrates: 63 g (Sugars: 44 g; Fiber: 9 g)
- Fat: 37 g
Mass gainer smoothie
A berry-forward shake with oats, nut butter and whey—good as a bulky breakfast or energy-dense snack.
Ingredients
- 1 cup (150 g) frozen mixed berries
- 3 Medjool dates, pitted
- 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
- Place all ingredients in a blender and blend until smooth.
- Add milk to adjust texture if necessary.
Nutritional values
- Calories: 827 kcal
- Protein: 55 g
- Carbohydrates: 94 g (Sugars: 39 g; Fiber: 17 g)
- Fat: 33 g
Cookies & Cream shake
A dessert-style smoothie: Greek yogurt and whey provide protein while almond butter and milk add calories and creaminess.
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
- Blend all ingredients except the crushed cookie until smooth.
- Serve cold with crushed cookie mixed in.
Nutritional values
- Calories: 667 kcal
- Protein: 50 g
- Carbohydrates: 50 g (Sugars: 30 g; Fiber: 3 g)
- Fat: 33 g
Cottage cheese bulking smoothie
Cottage cheese gives real-food protein without powder; bananas, dates and peanut butter mask the flavor while boosting calories.
Ingredients
- 1 frozen banana
- 2 Medjool dates, pitted
- 1 cup (220 g) full-fat cottage cheese
- 2 tbsp peanut butter
- 1/2 cup (120 ml) whole milk
- 1 tsp maple syrup
Directions
- Blend all ingredients until smooth. Add milk to thin if needed.
Nutritional values
- Calories: 658 kcal
- Protein: 42 g
- Carbohydrates: 59 g (Sugars: 31 g; Fiber: 4 g)
- Fat: 28 g
Bedtime casein smoothie
Casein protein provides a slow-release amino acid supply overnight; almond butter and oats increase calories and 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
- Blend all ingredients until thick and creamy.
- Adjust sweetness to taste and serve.
Nutritional values
- Calories: 619 kcal
- Protein: 47 g
- Carbohydrates: 50 g (Sugars: 28 g; Fiber: 3 g)
- Fat: 27 g
1,000 calorie smoothie (vegan)
This high-calorie vegan shake is ideal for hard gainers who struggle to eat enough. It balances healthy fats, complex carbs and plant protein from whole-food ingredients.
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 and blend on high until thick and creamy.
Nutritional values
- Calories: 1,051 kcal
- Protein: 74 g
- Carbohydrates: 110 g (Sugars: 43 g; Fiber: 17 g)
- Fat: 42 g
How can I add more calories to my smoothie?
To increase calories without adding empty energy, blend in nutrient-dense ingredients such as nut butter, nuts, seeds, avocado or a few dates. Peanut butter is especially efficient—about 100 calories per tablespoon—making it easy to boost intake quickly. Hemp seeds, coconut milk and walnuts also add healthy fats and calories; one scoop can lift a smoothie past 700–1,000 calories.
| Ingredients | Calories (per serving) | Why add it |
|---|---|---|
| Greek Yogurt (Full-Fat) | ~150 kcal (¾ cup) | High in protein, creamy texture, contains probiotics. |
| Cottage Cheese | ~220 kcal (1 cup) | Slow-digesting casein protein—good for overnight repair. |
| Avocado | ~240 kcal (1 medium) | Creamy, nutrient-dense, rich in healthy fats. |
| Natural Nut Butters | ~190 kcal (2 tbsp) | Easy calories, healthy fats and flavor; provides plant protein. |
| Hemp Seeds | ~110 kcal (2 tbsp) | Complete plant protein with a mild nutty taste and creaminess. |
| Whole Milk | ~150 kcal (1 cup) | Adds richness and vitamins like A and D; good protein source. |
| Walnuts | ~185 kcal (¼ cup) | High in omega-3s and anti-inflammatory fats. |
| Chia, Flax or Pumpkin Seeds | ~120 kcal (2 tbsp) | Adds fiber, healthy fats and calories easily. |
When to drink a smoothie to gain weight?
These smoothies work well for breakfast, post-workout recovery or as snacks between meals. Have one or two per day as needed to reach your calorie target. For optimal results, consume a shake after training—fruit sugars help restore glucose levels and protein supports muscle repair and growth.
Tips for the best high-calorie protein shakes
- Use frozen fruit: Frozen bananas or berries give a creamier texture and richer flavor. Freeze fruit in batches for quick prep.
- Adjust sweetness: Taste first—bananas and dates often provide enough sweetness; add maple syrup or honey only if needed.
- Adjust consistency: Start with the recommended liquid and add more if you want a thinner drink. Reduce liquid for thicker shakes.
- Make it extra creamy: Greek yogurt, nut butter, hemp seeds and avocado add creaminess, healthy fats and calories.
- Vary protein sources: Use whole-food proteins like Greek yogurt, cottage cheese, silken tofu or hemp seeds in addition to, or instead of, powder.
Frequently asked questions
If you’re a hard gainer, one or two calorie-dense smoothies per day—such as breakfast and a snack—can help you reach a slight caloric surplus needed to gain weight. Avoid extreme excess; aim for a modest surplus and consult a healthcare professional or registered dietitian before making major changes.
To thicken a smoothie, reduce liquid and add ingredients that increase body: oats, nuts, seeds, pitted dates or frozen bananas. Blending longer and using frozen fruit or soaked nuts also yields a thicker texture.
More high-calorie recipes
- High protein oatmeal bars
- High calorie smoothie (single recipe)
- Protein cookies
- Protein granola bars
- Weight gain oatmeal
- Easy banana protein pancakes
- Top high-calorie snacks and breakfast ideas
High Calorie Smoothie
Equipment
- High speed blender or food processor
Ingredients (1 serving)
- 2 large bananas, frozen and sliced
- 2 tbsp peanut butter (or almond/cashew/sunflower seed 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, or 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. Add more milk for a thinner consistency.
- Serve immediately or store covered in the refrigerator up to 1 day.
Nutrition (per serving)
Calories: 1,051.7 kcal | Carbohydrates: 109.7 g | Protein: 73.3 g | Fat: 42.2 g | Fiber: 17.2 g