Smoothies can be a great vehicle for good nutrition. Want extra greens? Chuck ’em in! Need to load up on antioxidants? Boom—they’ve got fruit and veg by the handful! Looking to add protein to your diet? Smoothies have got your back. But what is the best source of protein to blend in?
Certainly, there are some great protein powders available (there is also a lot of crap out there—read your labels!), and I do think there’s a time and a place for them. For example, when I was pregnant and trying to add a whopping 20 additional grams of protein to my diet each day, I turned to a high-quality protein powder.
How to Make a Protein Smoothie
There are also a lot of fantastic smoothie mix-ins naturally packed with protein that you can enlist in your daily blend. Here are 10 of my favorite ways to make a protein smoothie without using protein powder.
1. Add milk.
Starting with a protein-rich base is one of the best ways to boost your smoothie’s protein content:
Cow’s milk, whether you choose skim, low-fat, or whole, contains 8 grams of protein per cup.
Soy milk also serves up 8 grams of protein per cup.
Hemp and oat milk both contain moderate amounts of protein at about 4 grams per cup, and they also have an added bonus of dietary fiber if you make your own since you don’t need to strain them.
Almond milk, on the other hand, contains only 1 gram of protein per cup.
Try these recipes:
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2. Spoon in nut butter.
Hands up if you love to include nut butters in your smoothies! Good news—not only are these mix-ins delicious and stick-to-yer-ribs satiating, but they bring along a good amount of protein.
Peanut and almond butter each contain about 4 grams of protein per tablespoon.
Tahini paste contains a little less, at 2.5 grams of protein per tablespoon, but brings with it the added benefit of plant-based calcium.
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Gorgeous Skin Grape Beauty Smoothie
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3. Sprinkle in some seeds.
Blender-friendly seeds like hemp, chia, and flax are great smoothie mix-ins, each of which brings a handy dose of healthy plant protein.
Hemp offers the most, at 3.5 grams per tablespoon, but the others are fairly close behind.
Chia seeds contain 2.5 grams of protein per tablespoon and a hefty share of heart-healthy omega-3 fatty acids.
Flax seeds serve up 2 grams of protein per tablespoon and are also rich in omega-3s—but you’ll have to grind them before adding to your smoothie mix to reap the full benefits. Otherwise, they’ll pass through you still intact.
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4. Try some tofu.
Tofu is a great source of plant-based protein, and it blends up like a charm. Here’s a catch-22: the softer the tofu, the better it blends, but the firmer the tofu, the more protein it contains.
Silken tofu will give you the smoothest texture, but I have been known to toss scraps of extra-firm tofu into my smoothies, and it really blends up just fine. There is a fair range of protein content in tofu depending on the brand and the firmness, but you can estimate roughly 10 grams of protein per 100 grams of tofu.
5. Add plain yogurt.
Yogurt these days, eh? So many options! If you’re looking to boost the protein content of your smoothies, look for the higher protein Greek-style yogurts. These are packed with protein at around 17 grams per cup!
Icelandic skyr is another great option, similar to Greek yogurt in protein content. Stick with plain yogurt to keep the sugar content low, and sweeten your smoothies naturally with whole fruits. Cottage cheese is another great option.
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6. Blend in beans.
Beans in your smoothies? Yes indeedy. Much like adding spinach to a green smoothie, if you add handfuls of neutral-flavored black, navy, or cannellini beans, you can’t taste them, but you’ll certainly reap the reward of their presence.
One cup of black beans contains about 15 grams of protein, along with a healthy dose of dietary fiber. They’ll make your smoothie thick and creamy like a milkshake and will keep you satisfied for a good long time!
7. Make it a meal with eggs.
Hear me out: I don’t mean the 1980s raw egg protein shake. But one time, I had some extra scrambled eggs on hand, so I tossed them into a smoothie to see what would happen… and the result? Undetectable!
One large egg contains roughly 7 grams of protein, so a couple tossed into a smoothie would certainly boost the protein content.
8. Add 1/2 cup of oats.
I love adding oats to my smoothies to make them into a more satisfying meal, and the good news is that they add a fair amount of protein. A half-cup of rolled oats will add 5 grams of protein to your smoothie. If you don’t have a high-speed blender, try soaking the oats ahead of time to ensure a smooth blend.
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9. Thicken it with cooked quinoa.
Much like oats, adding cooked quinoa to your smoothies will thicken, add protein, and turn your smoothie into more of a meal than a beverage. Half a cup of cooked quinoa will provide 4 grams of complete protein along with a good dose of dietary fiber.
10. Blend in kale.
It’s easy being green! One packed cup of kale not only adds fiber, vitamin K, and folate, but it also provides 3 grams of protein for your drinking pleasure. Other leafy greens like spinach don’t provide nearly as much protein as kale does.
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Erica says
Great article! I usually use either hemp hearts or chia seeds plus one scoop of protein powder in either vanilla or strawberry banana to my smoothies.
Elizabeth says
I’m not s fan of protein powders — give me real food! And was looking for ideas to get more protein in my smoothies. Thanks for the protein alternative ideas and facts about how many grams of protein in each amount.
Tracy Thomas says
Yay! Thank you!!!!
Nicole Underwood Gonzalez says
Oh! This is awesome!! I'm dairy free and hardly ever find a proetin powder that I can use. I don't like them much anyways. I love the natural choices. Thanks for this awesome list!
Katie Trant says
Me too! Just love a naturally protein-packed smoothie.
K says
I just don't understand why tofu and soy are suggested for anything anymore. It is virtually impossible to get organic/non GMO in either. What good then, is a "natural" smoothie with those two dangerous products in there? I'd rather avoid those poisons.
Katie Trant says
As with many things, whether or not to include soy in your diet is a personal choice. I think the bigger concern with soy is not in fact the GMO connection, as there are plenty of reliable brands of organic soy products, but the uncertainty of its connection to hormone-related cancers such as breast cancer. Even then, it's typically processed foods that contain high levels of low-quality soy, and soy supplements that people are recommended to steer clear from, not high-quality organic soy products.
Thanks for commenting.
TheYogaFairy says
thank you for sharing this helpful and inspiring post! Most protein powders have added chemical or ?? Ingredients and I try to avoid them. The poster will be printed out and stuck on my blender. Cheers!
Katie Trant says
Glad you enjoyed the post so much!