Orange Smoothie

I used to love the original Orange Julius that I could get at my local mall growing up. The bright and creamy orange flavor and texture of this delicious orange smoothie takes me back to those days of sipping on the mall smoothie as I walked around with my friends. But fast forward a few decades and all I know about nutrition now. While that Orange Julius seemed fresh and light, I was shocked to learn that a small one contains nearly 50 grams of added sugar! I recreated that favorite smoothie, but it’s now made with real whole foods instead of fruit juices. Mine contains half the sugar, a lot more protein and fiber, and tastes even better. 

This post was created in partnership with Puori. 

A Few Reasons I Love This Recipe

Bright, orange flavor: Orange is one of my favorite fruity flavors, so I wanted to make sure that this smoothie is very orange forward. Though it’s optional, I highly recommend adding the fresh orange zest to the smoothie, which really helps the orange flavor pop. 

Lower in sugar: While that Orange Julius smoothie I referenced above contains 50 grams of added sugar, my smoothie only has 1.5 grams of added sugar (just a touch from the protein powder and yogurt). All the rest of the sugar is naturally occurring sugar from the fruit, veggies, whey, and yogurt, which also comes with the benefit of added nutrients, like vitamins, minerals, and protein. 

High in protein: Thanks to the addition of a protein powder, hemp hearts, Greek yogurt, and milk, this smoothie provides ¼ of the entire amount of protein I try to get in a day. 

5 minutes to make: This no-cook recipe comes together so quickly, which I always appreciate when I’m making it for a quick breakfast to sip on my way to drop by kids off at school or as a high-protein afternoon snack to fit in between work calls. 

It’s Packed With Nutrition

Not only is this smoothie so delicious and fresh tasting, but it provides so many of the essential nutrients that I aim to get each day. In each serving, it contains:

• 68 milligrams of Vitamin C from the orange, carrots, and cauliflower rice for collagen synthesis and keeping my immune system top notch 
• 6 grams of fiber from the orange, banana, carrots, cauliflower rice, and hemp hearts, which I need for a healthy digestive system and keeping my blood sugar steady
• 25 grams of protein from the high-quality protein powder, Greek yogurt, milk, and hemp hearts that my body can use for muscle repair and building
• 870 milligrams of potassium from the banana and yogurt, helpful for maintaining a proper fluid balance and helping with muscle contractions and cramps
• 4 grams of heart-healthy monounsaturated and polyunsaturated fats from the hemp hearts and yogurt, which has heart health benefits and also helps my body digest the other nutrients in this smoothie more efficiently 

Ingredient Notes And Substitutions

Here are the real-food ingredients I use to make my orange smoothie recipe:

• Orange – instead of orange juice, I use a full peeled large orange and some of the shredded orange peel. This provides a strong and bright orange flavor, as well as more nutrition 
• Banana – as the bananas in my house start to get too ripe, I throw them into my freezer to keep on hand for making all kinds of recipes, like these banana muffins and this smoothie. I find that when I use a frozen banana, I don’t need to use ice in a smoothie and I get a great creamy texture 
• Cauliflower rice – I started adding frozen cauliflower rice to smoothies a few years ago, as I was looking for ways to add more nutrition. What I found was that cauliflower rice results in the best creamy texture in smoothies, so I always keep a bag on hand in my freezer or make my own 
• Carrot – The carrot adds healthy nutrients, a brighter orange color, and natural sweetness 
• Milk – Use any type of milk. I’ve tested this recipe with 2% and whole dairy milk, almond milk, and soy milk, and every type works great. If the smoothie turns out too thick or thin, it’s easy to adjust the amount of milk I add to get the texture just right  
• Greek yogurt – I use whole-milk vanilla skyr or Greek yogurt to add creamy thickness, as well as calcium, potassium, and healthy fats 
• Protein powder – I discovered Puori whey protein powder a few years ago and it has become my go-to for using in all kinds of protein powder recipes. I love that it isn’t sweetened with artificial sweeteners, is third-party tested, and tastes so good in everything from smoothies to protein muffins. Puori is also the only brand carrying the Clean Label Project Transparency Award due to their level of testing and transparency.
• Hemp hearts – these little seeds are a nutritional powerhouse, so I love to incorporate them into recipes of all kinds, from smoothies to baked goods

Find the ingredient list with exact measurements in the recipe card below.

Blend, Pour, And Serve Immediately

Like most smoothies, this is a simple dump-and-blend recipe. Here’s how I make it:

1. I tend to add the ingredients in the order that I have them listed in the recipe card below, but that’s not necessary. Feel free to add them in any order.
2. If the smoothie is a little on the thick side, I add a few tablespoons of milk, then blend it again. 
3. After it’s blended to my liking, I divide the smoothie into two 12- to 16-ounce glasses (usually one for me and one for my husband), add a straw, and enjoy it while it’s nice and cold.  

For serving size and the complete directions and ingredient amounts, scroll down to the recipe card below. All of our recipes include the nutrition analysis, listing calories (kcals), protein, carbohydrates/carb, fiber, sugar, sodium, cholesterol, and more per serving.

Enjoy It On Its Own Or As A Breakfast Addition

Personally, I like to pair this orange creamsicle smoothie with a few egg bites, a hard-cooked egg, or a protein ball, since I can enjoy all of those things when I’m in a rush or on the go in the morning to drop my kids off to school.  

But it’s also a smoothie that’s satisfying and high enough in calories, carbs, protein, and healthy fats to qualify as a small meal replacement for me or a significant in-between meal snack.

Recipe Changelog

March 2026: We previously published a version of an orange smoothie that was made with almond or coconut milk, pineapple, ginger, turmeric, ice, and collagen. Download the previous version here.

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The photos in this post were taken by Megan McKeehan.