58g High-Protein Breakfast Smoothie with Lupine: Energy, Satiety & Stable Blood Sugar
Why Start Your Day with 58g of Protein?
Most of us underestimate how much protein we actually need at breakfast. A higher-protein morning meal has been linked to better satiety, more stable blood sugar and fewer cravings later in the day. That’s where this Patagonia Proteins breakfast smoothie comes in: around 58 grams of protein in one glass, built around lupine protein powder for gut-friendly, plant-based power.
Lupine stands out because it’s naturally high in protein and fiber, low in carbs and virtually starch-free, which means it can help lower the glycemic load of a meal. Source: ScienceDirect+1
Add in eggs, milk and tahini, and you get a slow, steady release of energy instead of a blood-sugar spike-and-crash.
Important: Raw eggs can carry a risk of foodborne illness. Use pasteurized eggs and avoid raw eggs if you’re pregnant, immunocompromised, very young or older, unless your healthcare provider says otherwise.
Ingredients
- 1 scoop Patagonia Proteins lupine protein powder (flavor of choice)
- 1–2 pasteurized eggs (or cooked egg whites if you prefer)
- 250 ml milk of choice (dairy or fortified plant milk)
- 1–2 tbsp tahini
- ½ frozen banana (optional, for texture)
- Ice + water to reach your preferred consistency
- Pinch of cinnamon or vanilla (optional)
The Nutrition Science Behind This Smoothie
1. Lupine protein: plant-based, low-carb, high-fiber
Lupine kernels are naturally rich in protein and fiber and low in digestible carbohydrate. Clinical research suggests that replacing refined carbs with lupine protein or kernel flour can improve markers like blood pressure, satiety and blood lipids, and may help reduce cardiovascular risk.
Source: PubMed+1
In people with type 2 diabetes, adding lupine to a carbohydrate-rich drink has been shown to blunt post-meal blood glucose spikes, performing similarly to soy and with a lower insulin demand.
Source: PubMed+1
That makes lupine protein an appealing option for anyone interested in stable energy and long-term metabolic health.
2. Eggs: complete proteins for muscle and hormones
Eggs provide all essential amino acids, including leucine, which is key for stimulating muscle protein synthesis. Pairing eggs with a high-protein, high-fiber base like lupine can:
- Support lean muscle maintenance
- Improve satiety
- Help balance blood sugar when combined with fiber and healthy fats
Again: use pasteurized eggs, swap to cooked eggs (on the side) or skip the eggs if you’re risk-averse.
3. Tahini & milk: fats, minerals and creaminess
Tahini adds:
- Unsaturated fats that slow gastric emptying and support hormone production
- Minerals like calcium, magnesium and zinc
- A creamy, nutty flavor that pairs well with lupine
Milk or fortified plant milk adds extra protein (especially if you use soy or pea), plus calcium and vitamin D for bones and muscle function.
How to Make It
- Add milk, eggs, tahini, and banana (if using) to the blender.
- Add Patagonia Proteins powder on top, then ice and a splash of water.
- Blend 30–45 seconds until completely smooth.
- Adjust thickness with more water or ice.
- Taste and add cinnamon or vanilla if desired.
Who This Smoothie Is Perfect For
- Busy mornings when you need a full meal in 2 minutes
- Strength training days when you want more protein early in the day
- People watching blood sugar who want a lower-carb, higher-fiber breakfast
- Anyone who wants to stay full until lunch without snacking every couple hours
Try it: Make this your go-to weekday breakfast and tag us @patagoniaproteins so we can see your 58g power smoothie.