Tom Brady’s High-Protein, Dairy-Free Breakfast Smoothie

Tom Brady's High-Protein, Dairy-Free Breakfast Smoothie

  • Tom Brady shared the recipe for the smoothie he drinks every morning.
  • The smoothie contains chia seeds, whey protein, almond butter and milk, and various fruits.
  • Dietitians said that the smoothie is nutrient-rich and can count as a meal on its own, but most of us don’t need as much protein.
  • Visit Insider’s homepage for more stories.

At 44, Tom Brady is still a powerhouse in the NFL against the odds — and this weekend he’s looking to lead his new team, the Tampa Bay Bucs, to victory over his former teammates, the New England Patriots.

Much has been made about Brady’s diet and lifestyle, which involves heavily restricting dairy, sugar, refined carbs, processed meat, anything non-organic, and certain fruits and vegetables.

But one thing he swears by is his morning smoothie, and nutritionists told Insider it’s a great recipe for anyone looking for a healthy breakfast. 

Brady shared the recipe for his smoothie on social media. It includes:

  • Five ounces of almond milk
  • Five ounces of hemp milk
  • Half a cup of frozen bananas
  • A quarter cup of walnuts
  • One cup of blueberries
  • One teaspoon of chia seeds
  • One tablespoon of almond butter
  • One scoop of whey protein powder

Registered dietitian Alix Turoff told Insider this recipe has all the nutrients and enough calories to be a healthy, balanced meal on its own — with protein from the whey protein, carbs from the banana and blueberries, and fat from the nuts.

“Some people find that smoothies don’t fill them up even when they’re balanced because there’s no chewing involved but for those that like smoothies, this is a pretty balanced one,” Turoff said.

The smoothie contains 34 grams of protein, and it’s dairy-free


Brady avoids dairy — he has expressed concerns that dairy could increase his risk of injury by increasing inflammation (though the research is mixed, and some studies have found that may be an overblown concern).

Protein is key for energy and muscle growth, and athletes typically add extra to their diets. Whey protein powder  can be helpful for people who can’t get sufficient protein from their food alone, due to a health condition or a grueling workout schedule, as is the case or professional athletes like Brady. 

The smoothie’s other ingredients contain protein and vitamins

The chia seeds and blueberries in the smoothie are rich in nutrients. Chia seeds are rich in omega-3 fatty acids that help hydrate the skin, while blueberries are high in antioxidants and contain anti-inflammatory


The almond milk and almond butter bring healthy fats into the mix, as well as calcium, and vitamins A, D, and E,  registered dietitian Bonnie Taub-Dix told Insider. 

The almond butter also helps you stay fuller for longer, thanks to the fiber and protein, Taub-Dix added. But for most people, she said, the almond butter and seeds will provide enough protein, and you can skip the protein powder.

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