How to add protein to smoothies (without powders!)

03.02.2022

The ideal smoothie is formed of:

fruit(s)
veggies or greens (spinach, kale etc.) - I admit, I often skip this step, but I highly recommend you to do it
a protein source
a fat source
liquid

Now, the "protein source" part is tricky. Of course, you can just grab a scoop of your favorite protein powder and call it a day. After all, it's pretty easy and convenient.

But many people, including myself, can't digest (cooking jokes, haha) the idea of chalky powders full of nasty ingredients into food. Not to mention they're hella pricey.

Fortunately, there are plenty of natural ways to get your protein. Let's see them!

ANIMAL SOURCES

1. Cottage cheese

Cottage cheese is a winner when it comes to protein, as half a cup of it adds 12 grams of the nutrient to your smoothie. You can still use it if its sour, "acidic" flavor isn't to your liking, it will get completely blended up with the other ingredients! I personally hate the taste of cottage cheese, but I fancy sneaking it into shakes to get a protein punch. I'm actually enjoying a smoothie with homemade cottage cheese as I'm typing :)

2. Raw egg

I know it sounds gross to you, but mixing in a raw egg into your shake will make it a little creamier without altering its taste. It's also inexpensive and highly available. Choose free-range, organic and pasteurized eggs for a lower risk of Salmonella.

3. Greek yogurt

My favorite add-in for a protein boost in smoothies is Greek yogurt. Only 5oz (or about 150 grams) of 2% fat Greek yogurt provides 12g of the precious nutrient! It also makes my shakes thick and creamy without completely changing their taste.

4. Kefir

The fermented drink is a staple in my Romanian household, so we always end up with many unopened bottles ready to go off in the fridge. Fortunately, there's a way to use it up: blending it into shakes! One cup of low-fat plain kefir will up the protein ante of your smoothie with about 10g. Not to mention it is rich in gut-friendly probiotics!

5. Drinkable yogurt

There are plenty of brands of liquid yogurts you can buy from stores. For example, I like to use the Olympus 2% fat drinkable yogurt (not sponsored LOL), which adds a whopping 12g of protein for 1/2 cup, as opposed to only 4g for milk. That protein also comes with several vitamins and other nutrients, such as potassium and calcium. This is also a great source of probiotics, just make sure it says "live" - or "active" - "cultures" on the package.

VEGAN SOURCES

6. Nuts and nut butters

You should be careful with these, as they have a high fat and calorie content. The most popular choices are peanuts and almonds, respectively peanut and almond butter (PB2 is an excellent choice too, as it has less fats). However, I would recommend pistachios. They provide almost as much protein as peanuts, but they have way less calories and fats. As a bonus, one ounce of these green nuts pack more potassium than a medium-sized banana. It's a win-win!

7. Soy milk

If you're not a vegan, it's probably hard to imagine that soy milk has just as much protein as cow's milk, but it's true! One cup of this tasty milk contains about 8g of protein, which is something for a plant-based drink.

8. Hemp seeds

Also known as hemp hearts, these seeds hide a whopping 6g of protein in a 2 tablespoon serving. Don't use them too often though - that protein also comes with 9g of fats.

9. Tofu

Just like cottage cheese, silken tofu blends up very well in smoothies - it makes them creamier and doesn't really influence their taste. 8 ounces of tofu will provide between 10 and 15ish grams of protein, which is pretty impressive for a vegan food!

10. Beans

Yes, you read that right. Cooked beans can be mixed in a smoothie in such a way that their taste is masked by the other ingredients - the best way to do that is by adding them to a sweet shake made with plenty of fruit. If you do it well, you'll have an additional 7g of protein and 6g of fiber (from 1/2 cup of beans).

11. Chia seeds

Chia has been a powerhouse food since about 3500 B.C. Full of fiber, omega-3 fatty acids (more than salmon!), calcium, and about 3 grams of protein per tablespoon, chia seeds are an easy way to add protein to your diet.

12. Quinoa

Who would have thought about adding quinoa to a smoothie? At about 2g of protein per tablespoon of uncooked quinoa, this alterna-grain will also fill you up on fiber.

13. Oats

Although 5g of protein for a 1/2 cup serving isn't too impressive, especially if you're trying to bulk, it really adds up when combined with other powerful mix-ins. Don't worry, a healthy 4g of hunger-busting fiber make up for the protein.

14. Spirulina powder

Spirulina is an algae often sold in powder form, and it is a true superfood. It is jam-packed with vitamin A (only one tablespoon contains up to 800% of your RDI!) and protein (8g for the same amount). For this reason, vegans adore it. I mean, who wouldn't?

15. Flax seeds

These tiny seeds make up an excellent source of healthy fats, potassium and fiber, but they don't fall short on protein either - 2 tablespoons pack 4g of the nutrient.

16. Cocoa powder

You most likely wouldn't have thought that cocoa powder would make it on the list. Well, here we are! Just one tablespoon of this sin-free treat will provide somewhere between 1 to 2 grams of protein while making your shake crave-worthy.

Combos

Chocolate peanut butter smoothie: 1 medium banana + 6oz 2% fat Greek yogurt + 1 tbsp peanut butter + 1 tbsp cocoa powder + 1/2 cup milk

We all love the peanut butter and chocolate combination, but did you know it can make up a smoothie with 25 grams of protein...and infinite grams of mmmm? All you have to do is place the ingredients listed above into a blender, whizz for a few minutes and you're good to go!

Strawberry cheesecake smoothie: 1 cup strawberries + 1/2 cup cottage cheese + 1 tbsp chia seeds + 10 almonds + 1/2 cup low-fat milk

This might be the easiest and fanciest healthy smoothie you can make at home that's jam-packed with protein, fiber and healthy fats without going overboard with calories. I think you can easily add 1/2 cup or so of spinach or kale for extra nutrients, but this is already an excellent pre or post workout snack (or not!)

Green goddess smoothie: 1 medium Granny Smith apple + 1 cup spinach + 1 cup berries + 1 tbsp spirulina powder + 1 1/2 tbsp hemp seeds + 3/4 cup soy milk

This might be the perfect vegan shake. Loaded with fruit and veggies, this smoothie is clock-full of nutrients (like fiber, healthy fats, vitamin A, potassium and iron). However, it's also got a solid 22 grams of protein. Don't believe me? Check it yourself.